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) 

Banana Split Smoothie

You will need 

14 ounces of fresh (or one 14 ounce can) of coconut milk

7 ounces (or 1/2 can) of water 

3 bananas

3 handfuls of frozen strawberries

honey, to taste

Here's How

Put the can of coconut milk, & bananas in the blender. Blend. Then put the frozen berries in with the water on top. Then put the honey in, and you blend it up. Add more water if needed. Then you have a good smoothie. About enough for four servings.

Banana Bran Muffins

You will need:

1 ½ cups bran flakes
1 cup-ish mashed ripe banana (2 or 3 medium bananas. Either will work.)
½ cup milk
1 egg
3 tablespoons vegetable oil
1 cup all-purpose flour
¼ cup sugar
2 teaspoons baking powder
¼ teaspoon baking soda
¼ teaspoon ground cinnamon

Peach Mango Salsa

Yield:
7-8 cups of salsa

Ingredients: 

1 large ripe peach
1 large ripe mango
3 medium-size tomatoes
1/2 sweet onion
1/2 green, red, or yellow bell pepper
1 clove garlic, minced
2 teaspoons (or more) minced fresh Jalapeno pepper
1/2 cup (or more) freshly chopped cilantro
1 tablespoon lemon or lime juice
1/2 teaspoon salt
1 tablespoon sugar

Easy Peach Cobbler

Makes 10 servings

Ingredients

1/2 cup unsalted butter $
1 cup all-purpose flour $
2 cups sugar, divided $
1 tablespoon baking powder
Pinch of salt
1 cup milk $
4 cups fresh peach slices
1 tablespoon lemon juice $
Ground cinnamon or nutmeg (optional)

Citrus Butter Cookies

Ingredients

2 cups (4 Sticks) Salted Butter, Softened
1-1/2 cup Sugar
2 whole Large Eggs, Separated
4 cups All-purpose Flour

3 Tablespoons Orange, Lemon, And Lime Zest (approx 1 Tablespoon Each)
2 Tablespoons Orange, Lemon, And/or Lime Juice (2 Tablespoons Total)

Microwave Lemon Curd with Lime and Orange Versions

Recipe type: Dessert

Ingredients

¾ cup sugar
½ cup fresh lemon juice
grated rind from 2 lemons
3 eggs
1 egg yolk
½ cup butter

Apple Pear Crumble

Total Time:  1 hrs 5 mins

Prep Time:   20 mins

Cook Time:  45 mins

Servings: 8-10

Ingredients:

4 -5 tart apples

4 -5 pears (if using other mixed fruits instead, just be sure to have about 4 lbs total)

3 tablespoons lemon juice

1/2 cup sugar

1/2 cup raisins

1 dash nutmeg

1 dash cinnamon (or any other spice you love!)

Healthy Treats

Apple Pear Pie

Prep: 20 min. Bake: 1 hour Yield: 8 Servings

Ingredients:

Pastry for double-crust pie (9 inches)

3 medium ripe pears, peeled and thinly sliced

3 medium tart apples, peeled and thinly sliced

1 cup plus 1 teaspoon sugar, divided

1 teaspoon lemon juice

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

3 tablespoons butter

1 teaspoon whole milk

Eating Too Much Sweets? Here are ways to calm the cravings

• Don't Exclude Sweets  --  total elimination of sweets completely to a healthy diet may back fire, what happens is when you exclude sweets in a diet you end up binging in a weak moment then you just feel guilty.

• Balance your Diet --   figure out how sweets can fit into healthy way, women should have no more than 6 teaspoons per day of added sugar, which is 24 grams. Cutting one soda, which is about 35 grams of sugar, saves calories you could be spending on the occasional dessert. Other ways to reduce added sugars: eliminating bottled teas, cutting back on sugary cereals and reading labels on pasta sauces, salad dressings and condiments to find ones with the least amount of added sugar possible.

Vegetarian Eggnog

You might not believe this but there really is this 99% Vegan Eggnog weight watchers must try. You'll find it intriguing at first, a gluten free and egg free eggnog, I'm not kidding but this one is a must try.

For the Recipe:   EGGNOG

Leave your comments

PESTO ala POBRE

Tuna Pesto with Broccoli 

I prepared an early dinner, since it's Thursday and i have an IMPORTANT appointment at 5:00 pm so preparing dinner later is not possible. I made a twist with this pesto pasta that my family loves. Today i made it a healthier one.

Cook it easy ... Low Calorie

Thai Squash and Pineapple Curry

Low Calorie Snacks

Simple Guacamole

Fresh Fruit Sundae...

Fresh Fruit Sundae Snack

Use fruits in season and be creative...

Yoga Pose

Boat pose is great for Abdominals

Sweet Tooth

Apple Cinnamon fruit Bars

More Greens

Quick Spinach and Tomato Pasta

Pasta Greens...

Kale and White Beans Pasta

Pasta Lovers'...

Spaghetti with Roasted Eggplant "Bolognese"

Asian Slaw with Tofu and Mushroom

Here's How: asian slaw with tofu and shiitake mushrooms

67 calories per serving... hmmm

Delicious Broccoli in Spicy Orange Sauce

Going green....

I love greens and also the flavor of dried sea weed.

Here's how to do this :  California Roll Salad

My Kid's fave Snack

Banana Sushi 

This healthy snack is easy and low costing for the budget conscious moms this one's for us...

Let's Roll it : Banana Sushi

Dinner: Eat like a pauper

Crunchy Oriental "Chicken" Salad

For the recipe: Crunchy Oriental Chicken Salad

Ready in 25 minutes...

Brunch-style Fritata

If some ingredients are not available, 

try substituting with ingredients available in the market to your own convenience.

Here's How to Make this: http://www.deliciousmagazine.co.uk/recipes/brunch-style-frittata

Eggplant Recipe for you

Involtini

Here's the recipe: http://www.calabriafromscratch.com/?p=1692

Due to insistent demand I will extend my love for food in this blog site ...

My first RECIPE...... http://www.self.com/fooddiet/recipes/2007/10/miso-soup-dumplings

Miso Soup With Sweet Potato Dumplings

This spicy soup from Shawn McClain, chef at Green Zebra in Chicago, is rich in immunity-enhancing vitamin A.

Serves 4

INGREDIENTS

• 1 pound sweet potatoes
• 1 tablespoon canola oil
• 2 cloves garlic, chopped
• 1 shallot, chopped
• 1/8 teaspoon red pepper flakes
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 cups sliced bok choy
• 1 cup bean sprouts
• 1 cup edamame, shelled (soy bean)
• 12 wonton wrappers
• 3 tablespoons white miso, plus more to taste
• 2 scallions, thinly sliced

PREPARATION

1. Heat oven to 375˚. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place bok choy, sprouts and edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with scallions.

THE SKINNY

286 calories per serving, 6 g fat (0.5 g saturated), 47.8 g carbs, 8.3 g fiber, 11.5 g protein

the joy... by their hand

“Each of us can look back upon someone who made a great difference in our lives, someone whose wisdom or simple acts of caring made an impression upon us. In all likelihood it was someone who sought no recognition for their deed other than the joy of knowing that, by their hand, another's life had been made better.”

Stephen M. Wolf

you will shine

It's not how GOOD you are

It's how GOOD you want to be