Health in a Bite

noreply@blogger.com (HealthyBites) — Tue, 16 Dec 2008 19:06:00 +0000

Rhubarb - Strawberry Pie

My Dear hubby bought me some rhubarb he found on sale, I had absolutely no idea what to do with it, and it stayed in my fridge chilling room for a good couple of weeks, till I found this lovely extremely easy yummy recipe.

And although my husband doesn'r like sweet stuff ( and I love sweet stuff to bits) we both LOVED it, so I'm sure anyone who hates rhubarb will fall in love with this Pie.

O ya don't forget to serve it vanilla ice cream ;) yummy

Ingredients:

1 lb sliced rhubarb ( I prefer very small slices 1 cm thick)
1 lb halved strawberries
3 tbsp corn flour( you can use instant Tapioca for better results)
pinch of salt
1 pkg. (15 oz.) ready-to-use refrigerated pie crusts (2 crusts)
1 Tbsp. butter or margarine

Directions:

Preheat oven to 400°F/ 200°C.
Mix the rhubarb and the strawberries with the sugar, tapioca or corn flour, salt, and orange rind. Let sit for 15 minutes.
Turn into a pastry lined pan. Top with the pastry, trim the edge, and crimp the top and bottom edges together. Cut slits in the top for the steam to escape.
Bake at 400°F for 20 minutes, reduce heat to 350°F, and bake an additional 30-40 minutes longer. Cool on a rack. Serve warm or cold. If you do cool to room temperature, the juices will have more time to thicken.

noreply@blogger.com (HealthyBites) — Tue, 02 Dec 2008 17:21:00 +0000

Easy Seafood lovers Thai curry

I would like to first thank Ruth and anonymous for their encouraging comments. It really helps when i feel lazy or too busy to post, so keep your comments coming, they're always welcome ;)

Let me tell you, this recipe is superb, i'm very sure you will love it to bits. I just tried it for the very first time and it's LOVELY !!!. And the fact that it's really QUICK to cook makes it more amazing.

Oh and don't worry about all the Thai ingredients, you can easily find them in any supermarket in the Asian/international cuisine isle. And since i'll be posting more Thai recipes you will surely be using the ingredients again and again.

Fish and seafood play an important role in Thai cuisine.If you like seafood, then you'll definitely love this appetizing dish , which combines delicate white fish with tender squid and juicy prawns.

Ingredients

2 tbsp vegetable oil or groundnut oil
6 spring onions, roughly chopped
2.5 cm piece fresh ginger, grated
2-3 tbsp Thai red curry paste
400 ml (14 oz) coconut milk
150 ml (5 oz) fish stock
4 kaffir lime leaves
1 lemon grass stalk, broken in half
350 g (12 oz) white fish fillets, skinned and cut into chunks
225 g (8 oz) squid rings and tentacles
225 g (8 oz) large cooked peeled prawns
1 tbsp fish sauce
2 tbsp Thai soy sauce
4 tbsp snipped fresh Chinese chives
cooked Jasmine rice (or basmati for substitute) topped with fresh coriander to serve

Directions:

Heat the oil in a wok or large frying pan, stir fry the spring onions and ginger for 1-2 minutes. Add the curry paste and stir fry for 1-2 minutes.
Add the coconut milk, fish stock, lime leves and lemon grass. Bring to boil, then lower the heat and simmer for 1 minute.
Add the fish, squid and prawns and simmer for 2-3 minutes, until the fish is cooked. Add the fish sauce, soy sauce and stir in the chives.
Serve with Jasmine rice with chopped coriander stirred through it.

Exotic mushroom tartlets

noreply@blogger.com (HealthyBites) — Sat, 22 Nov 2008 18:38:00 +0000

Serves 4

Preparation time 25 minutes
Cooking time 10 minutes

Ingredients

1tbsp chopped fresh thyme
340g block frozen shortcrust pastry, thawed
1tbsp olive oil
75g shiitake mushrooms, wiped and halved
125g oyster mushrooms, wiped and halved
50g walnuts, chopped
1tbsp water
1 large egg, beaten
2tbsp double cream
Salt and black pepper
25g Gruyère, grated
25g fresh white breadcrumbs

Directions:

Preheat oven to 200C/Gas 6. Knead the thyme into pastry, roll out on a floured surface. Use to line 4 x 10cm tartlet tins. Line with greaseproof paper, fill with baking beans or rice and bake blind for 10 minutes. Remove contents, bake for 5 minutes. Leave oven on
Heat oil and cook mushrooms until soft, but retaining their shape. Add the walnuts and water, and stir until evaporated.
Combine the egg and double cream and season to taste. Mix the cheese and breadcrumbs.
Pile the mushrooms into pastry cases, pour in the egg mixture and sprinkle with breadcrumbs. Bake for 10 minutes until golden.

Pilau Rice and Tandoori Chicken with Onion Pickles

noreply@blogger.com (HealthyBites) — Tue, 18 Nov 2008 14:19:00 +0000

So what's cooking in the HealthyBites kitchen today?

I'm in the mood for cooking chicken and nothing can beat tandoori chicken. And serving it with nutty flavourful pilau rice is guaranteed to score sky high points in my husband's heart ;)

Nutty Pilau Rice

Serves:4

Preparation Time:5 minutes

Cooking Time:20 minutes

Ingredients:

250 g long grain rice
120 g cashew nuts
3 tbsp vegetable oil
4 cloves
2 cardamom pods
A 2cm piece of a cinnamon stick
1 tsp cumin seeds
6 shallots
120 g raisins
1 tsp turmeric powder
1 tsp saffron threads
500 ml boiling water
salt
1 bunch of coriander for garnish
oil for frying
1 onion for garnish

Directions:

Put the water to boil in a small pot and add the saffron threads.
Thoroughly wash and drain the rice. This will get rid of most of the starch in it, enabling it to cook as individual grains.
In the pan, heat the 3 tablespoons of oil on a high temperature.
Add the nuts, cloves, cardamoms, cumin seeds and cinnamon and fry for 2 minutes.
Add the shallots and fry for 2 minutes, till they are translucent.
Add the raisins, salt and turmeric and stir for a few seconds.
Add the clean rice and stir well until all the grains have been coated with the spices. Add the boiling water.
Cover the pan and turn the heat to low, allowing the rice to cook gently in its spices. This should take about 12-15 minutes.
Whilst the rice is cooking, chop the coriander roughly. Slice the onion and brown in a little oil. Keep both aside, ready for garnishing at the end.
When the water is absorbed in the pan, test the rice by tasting it to see if it is done. If necessary, leave for another minute or two, with the lid on.
Garnish with the chopped coriander and the crispy browned onion slices, thereby adding extra taste and colour to this dish.
Serve straight from the pan. Also goes well with any type of curries.

Tandoori Chicken

A very easy recipe. Can either be done in the oven, or griddled, or BBQ'd -would taste great whichever way you choose. I serve it with Onion chutney .. yummy.

Ingredients:

8 Chicken joints (skinless)

1 cup natural yogurt

2 tbsp tandoori masala (a mix of spices you can buy it from asian food stores, if not, contact me for an easy recipe)

1 tbsp grated ginger

2 cloves garlic, crushed

1/2 cup water

salt & pepper

2 tbsp clarified butter (ghee)

Directions:

Mix the ingredients in a bowl or sealable bag and marinate the chicken pieces after slashing them with a knife for annywhere from 4 hours to overnight, if you really are in a hurry, then at least 30 minutes.

Make a few slashes in each chicken breast and place into a plastic bag.
Add the remaining ingredients to the bag and seal, then squish to make sure the meat is covered in the marinade.
Refrigerate for 30 mins minimum, longer if you have the time (preferably 4 hours to overnight)
Heat oven to 200c/fan 180c/gas6 and roast for 30 mins or until the chicken is cooked through.
Serve it with Pilau Rice and Onion Chutney,

Extremely fast and easy Onion Pickles Recipe:

Goes well with the Tandoori Chicken and with most grilled dishes.

Pickled Onions can be made instantly and add a wonderful color. And the best part -dropping them in boiling water takes the edge off the onions. Try adding them to burgers for an extra crunch. All we can say is ‘ENJOY’!

Ingredients:

Onions - 1/2 small, sliced
Tandoori Masala - 1/2 tsp
Lemon Juice - 1/2 cup, enough to submerge onions
Salt - to taste
Red Food Color - 1-2 drops

Directions:

In a saucepan, heat up 1 cup of water. Once it reaches a boil, take it off the flame.
Add the Onions into the water, cover and let it sit for half hour.
Drain the water out and put the onions into a serving bowl.
Add the Lemon Juice, Salt, Tandoori Masala and Red Food Coloring.
Mix well and it is ready to serve.

Tips:

The pickled onions have a long shelf life in the refrigerator.
You can use whole pearl onions instead of regular onions for a
more authentic look.

Creamy Mushroom Pasta

noreply@blogger.com (HealthyBites) — Sun, 16 Nov 2008 13:31:00 +0000

Oh ya, forgot to mention,this pasta dish goes vey well with the Cream Mushroom Soup. It's very easy and fast to make :)

Here it is:

Cook Time: 15 min
Level: Easy
Serves: 4 to 6

Ingredients

Salt
500g whole-wheat or whole-grain spaghetti
750g pounds mixed mushrooms - shiitake, crimini, any that catch your eye at market
1/3 cup extra-virgin olive oil, eyeball it
2 leeks
3 to 4 cloves garlic, finely chopped
Freshly ground black pepper
2 tablespoons finely chopped fresh thyme leaves (or 1 tbsp dry thyme)
1/2 cup vegetable stock
1/2 cup cream
Grated Parmigiano-Reggiano or Romano, for topping ( I use cheddar when I run out of Parmigiano)

Directions

Heat water to a boil for the pasta, salt water, drop in pasta and cook to al dente.
Wipe mushrooms clean with damp towel. Remove woody stems. Thinly slice the mushrooms.
Heat a large deep skillet with extra-virgin olive oil over medium-high heat. Add the mushrooms and cook until deeply golden and tender, 10 minutes.
While mushrooms cook, halve the leeks lengthwise. Cut off a couple of inches from tough tops. Trim off root end.
Thinly slice the leek then vigorously wash in a large bowl of cold water, separating all the layers to free of grit.
Let leeks sit a few minutes then lift out of the water and dry on kitchen towel.
Add leeks to mushrooms along with garlic and season with salt, pepper and fresh thyme.
Cook 3 to 4 minutes more then add stock, reduce half a minute then stir in cream and heat through.
Toss pasta with mushrooms and adjust seasoning. Top with grated cheese at the table.

Cream Of Mushroom Soup

noreply@blogger.com (HealthyBites) — Sat, 15 Nov 2008 12:10:00 +0000

Cream Of Mushroom Soup

A deliciously warming for a chilly winter's day. I will serve it with Crusty bread.

Serves: 4

Cooking Time: 40 minutes
Ingredients:

60 g butter
1 small onion, diced
4 stalks of celery, diced
1 leak, chopped
200 g mushrooms, chopped
3 tbsp flour
340 ml milk
460 ml chicken stock
salt and pepper to taste

Directions:

Place the pan over a low heat, add the butter and leave it to melt.
Add the vegetables (the diced onion, celery, leeks and mushrooms).
Sweat them in the butter for about 5 mins without allowing them to colour
When the vegetables are soft and onions translucent, add the flour and mix it in well.
Add the milk and chicken stock and stir
Before leaving the soup to cook, season it well with salt and pepper.
Leave the soup to cook for about 25 minutes, stirring occasionally.
After the 25 minutes and when you see the soup has turned creamy, pour it into a liquidizer and blend until no bits remain.
Taste the soup and if necessary season again then ladle it into a large bowl and serve with crusty bread.

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Back to Blogging

noreply@blogger.com (HealthyBites) — Sat, 15 Nov 2008 11:34:00 +0000

So I'm Finally back to Blogging. If you notice I stopped shortly after posting about morning sickness. I was pregnant and it wasn't easy, but it was fun and the outcome is a cute baby boy (Eyad) who is now 4 months old.

Now that I'm up on my feet again, Let's get Blogging Yippee

Everyday, I'll try to post what I'm planning to cook or cooked and let you know how it was. You'll find different cuisines, I like change, So let's see what we're cooking today.....

Brussels Sprouts... ew yucky or Mmm Tasty?

noreply@blogger.com (HealthyBites) — Sat, 15 Nov 2008 09:43:00 +0000

Errrr..... My Dear Hubby bought me Brussels Sprouts, which I never tasted before but I hear that it tastes awful if you over-cook it. Also heard if you avoid boiling it completely you'll get a

much better nutty taste.

I done my search and finally decided on two recipes I found on FoodNetwork.com

Since I don't have hazelnut at the moment I will try the simpler recipe ( the second one), it takes a bit longer to cook (40 minutes in the oven) but only takes you 10 minutes to prepare and had lots of wonderful feedback/reviews. people seem to swear by it, even those who couldnt stand Brussels sprouts before. I cant wait to try it.

Roasted Brussels Sprouts with Hazelnut Brown Butter

Cook Time: 15 min
Level: Easy
Yield: 4 servings, 3/4 cup each

Ingredients

1 tablespoon butter
1 pound Brussels sprouts, trimmed and quartered
1/4 cup chopped hazelnuts
1/4 teaspoon salt
Freshly ground pepper to taste
3 tablespoons water

Directions

Position rack in bottom third of oven; preheat to 450°F.
Place butter on a large rimmed baking sheet and roast until the butter is melted, browned and fragrant, 4 to 5 minutes.
Remove the baking sheet from the oven; toss Brussels sprouts and hazelnuts with the browned butter and sprinkle with salt and pepper.
Return to the oven and roast for 7 minutes.
Sprinkle with water; toss and continue roasting until the sprouts are tender and lightly browned, 7 to 9 minutes more.

Or you can try this recipe:

Roasted Brussels Sprouts

Cook Time: 40 min
Level: Easy
Yield: 6 servings

Ingredients

1 1/2 pounds Brussels sprouts
3 tablespoons good olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Directions

Preheat oven to 400 degrees F.
Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves.
Mix them in a bowl with the olive oil, salt and pepper.
Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside.
Shake the pan from time to time to brown the sprouts evenly.
Sprinkle with more kosher salt ( I like these salty like French fries), and serve immediately.

That will be today's side dish along with Cream of Mushroom Soup, yummy. Recipe in the following post ;)

Egyptian Calamari (Squid)

noreply@blogger.com (HealthyBites) — Sun, 18 Nov 2007 13:22:00 +0000

As promised, here's the Egyptian Calamari recipe. It's a dish loaded with vitamins and nutrition and the mix of colors will get your appetite going. This dish is best eaten with Sayadeya rice [ a rice dish usually eaten with sea food in Egypt].. that will be in another post :)

Ingredients

1/2 kg Calamari
4 Tomatoes ,medium size, diced
1 Green Peppers , medium size, diced
1 Onions , medium size, finely chopped
1/2 bunch Parsley ,chopped
1 Green Chili Pepper
2 tbsp Tomato Paste
3 tbsp Corn Oil
1 tsp Fish Spices
1 tsp Garlic , crushed
Salt and Pepper

Directions

Clean and wash calamari. Cut into rings or bite size squares. Cut chili pepper into small pieces.
In a saucepan, heat oil over medium heat. Add onion and stir until golden. Add garlic and calamari and stir for 5 minutes.
Add all remaining ingredients and about 1 cup water and stir well. Bring to boil.
Pour all components into a casserole (tagen). Heat oven to 200 C. Cover with aluminum foil and place in oven for 20 minutes or until calamari is tender.
Remove foil and cook for another 5-10 minutes.

For popcorn lovers..... Popcorn with Honey and Cinnamon !

noreply@blogger.com (HealthyBites) — Fri, 16 Nov 2007 05:17:00 +0000

Here's a very tasty, easy, quick, and healthy recipe. As a popcorn lover, I tried different recipes but this one is my favorite. I modified it into a healthier, lighter version of what you get from shops loaded with harmful sugar and fat.

Popcorn itself is a nutritious snack choice, containing more fiber than snacks made with refined flour. In the standard three-cup serving (the size of a small mixing bowl), air-popped popcorn contains just 93 calories and less than 1.5 grams of fat.

Here's the recipe:

Ingredients:

2-3 cups of air popped popcorn .... [you will need 2 tbsp of popcorn kernels for that]
1 tbsp butter
2 tbsp honey
1/2-1 tbsp sugar [you can do without the sugar for an even more healthier version. It will still taste great ]
1-2 tsp cinnamon

Directions:

Air Popping the Popcorn:

If you don't have a microwave, you can do it my way. The way I do it is by simply adding the unpopped kernels inside a non-stick pot
I cover the pot and cook it on low heat. When I hear the popping sound I start shaking the pot every now and then [cover the lid and handles with a cloth, lift the pot up off the stove, and give it a quick shake up, down, left and right]. In no time your popcorn is ready.

Making the syrup:

In a small pan, melt the butter
Add honey and sugar
Stir till sugar starts to melt
Add cinnamon

Last steps:

Add the syrup to the popcorn and stir
Serve and enjoy the lovely taste
Let me know how you liked it :)

* P.s: Tomorrow I'll cook Egyptain Calamari/Squid... So make sure you come by and check ;)

Coping With Morning Sickness

noreply@blogger.com (HealthyBites) — Fri, 09 Nov 2007 05:26:00 +0000

If you have morning sickness, fortunately there are many things you can do to cope. Here are some time tested remedies that help relieve some of the symptoms of morning sickness:
Eat several small meals per day instead of three large ones.

Have some crackers and soda or water by the bed and try eating a few before you rise in the morning. An empty stomach often results in more nausea.
Drink lots of fluids. Some women find carbonated water flavored with lemon to be quite soothing.
Try some ginger or ginger ale, which is well known for alleviating nausea.
Eat foods that are high in protein and carbohydrates.
Avoid fatty or spicy foods, which are more likely to cause nausea.
Get plenty of rest and take prenatal vitamins. If your vitamins make you nauseous, try taking them with meals.
Avoid strong odors or smells that can induce nausea.
Avoid lying down immediately after eating.

Let's keep the promise!

noreply@blogger.com (HealthyBites) — Fri, 02 Nov 2007 21:41:00 +0000

Just like most people, there are many things in life you would like to do, promise yourself for a fresh clean start, but you dont seem to keep the promise for long, sounds familiar?

For me, one of those things is regular exercise, although I enjoy exercise very much, I don't do it regularly. But lately, I read a very interesting article that motivated me a lot, I'll summarize it here for you, maybe it will influence you as well ;)

Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you'll be burning more calories all day long—just because you exercised in the morning.
Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you've done something disciplined and good for you. (Much better than a worm!)
Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you're snoozing.
Assuming you make exercise a true priority, it shouldn't be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you'll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you're regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That's beneficial because:

Your body's not "confused" by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don't need an alarm clock most days.)
Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you'll feel more alert, energized, and ready to exercise when you do wake up.

Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it's a great time to plan their day, pray, or just think more clearly—things most of us often don't get to do otherwise.
Exercising first thing in the morning is the most foolproof way to ensure that other things don't overtake your fitness commitment, particularly if you have a hectic family life. (It's so easy to wimp out in the evening, when we're tired or faced with such tasks as rustling up dinner and helping with homework.)
More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you'll still be so fast asleep that you won't even remember—much less mind!

The Top 10 Foods to Beware!

noreply@blogger.com (HealthyBites) — Mon, 29 Oct 2007 17:28:00 +0000

If you're like most people, you're probably confused about trans fats. Which foods have them, and which don't? Which are the worst foods, which are the best?

The Top 10 "Trans Fat" Foods:

Spreads. Margarine is a twisted sister -- it's loaded with trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat:
- Stick margarine has 2.8 grams of trans fat per tablespoon, and 2.1 grams of saturated fat.
- Tub margarine has 0.6 grams of trans fat per tablespoon, and 1.2 grams of saturated fat.
- Shortening has 4.2 grams of trans fat per tablespoon, and 3.4 grams of saturated fat.
- Butter has 0.3 grams of trans fat per tablespoon, and 7.2 grams of saturated fat.
Tip: Look for soft-tub margarine, because it is less likely to have trans fat. Some margarines already say that on the packaging.

[Important note: When you cook with margarine or shortening, you will not increase the amount of trans fat in food, says Moore. Cooking is not the same as the hydrogenation process. "Margarine and shortening are already bad, but you won't make them any worse."]
Packaged foods. Cake mixes, Bisquick, and other mixes all have several grams of trans fat per serving.
Tip: Add flour and baking powder to your grocery list; do-it-yourself baking is about your only option right now, says Moore. Or watch for reduced-fat mixes.
Soups. Ramen noodles and soup cups contain very high levels of trans fat.
Tip: Get out the crock-pot and recipe book. Or try the fat-free and reduced-fat canned soups.
Fast Food. Bad news here: Fries, chicken, and other foods are deep-fried in partially hydrogenated oil. Even if the chains use liquid oil, fries are sometimes partially fried in trans fat before they're shipped to the restaurant. Pancakes and grilled sandwiches also have some trans fat, from margarine slathered on the grill.

Examples:
- Fries (a medium order) contain 14.5 grams.
- A KFC Original Recipe chicken dinner has 7 grams, mostly from the chicken and biscuit.
- Burger King Dutch Apple Pie has 2 grams.
Tip: Order your meat broiled or baked. Skip the pie. Forget the biscuit. Skip the fries -- or share them with many friends.
Frozen Food. Those yummy frozen pies, pot pies, waffles, pizzas, even breaded fish sticks contain trans fat. Even if the label says it's low-fat, it still has trans fat.
- Mrs. Smith's Apple Pie has 4 grams trans fat in every delicious slice.
- Swanson Potato Topped Chicken Pot Pie has 1 gram trans fat.
- Banquet Chicken Pot Pie has no trans fat.
Tip: In frozen foods, baked is always heart-healthier than breaded. Even vegetable pizzas aren't flawless; they likely have trans fat in the dough. Pot pies are often loaded with too much saturated fat, even if they have no trans fat, so forget about it.
Baked Goods. Even worse news -- more trans fats are used in commercially baked products than any other foods. Doughnuts contain shortening in the dough and are cooked in trans fat.
Cookies and cakes (with shortening-based frostings) from supermarket bakeries have plenty of trans fat. Some higher-quality baked goods use butter instead of margarine, so they contain less trans fat, but more saturated fat.
Donuts have about 5 grams of trans fat apiece, and nearly 5 grams of saturated fat.
Cream-filled cookies have 1.9 grams of trans fat, and 1.2 grams of saturated fat.
Pound cake has 4.3 grams of trans fat per slice, and 3.4 grams of saturated fat.
Tip: Get back to old-fashioned home cooking again. If you bake, use fat-substitute baking products, or just cut back on the bad ingredients, says Moore. Don't use the two sticks of butter or margarine the recipe calls for two. Try using one stick and a fat-free baking product.

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SOURCES: Cindy Moore, MS, RD, director of nutrition therapy at the Cleveland Clinic Foundation. Consumer Reports: "Bad fats in common foods." FDA: "Questions and Answers about Trans Fat Nutrition Labeling."

The 7 Secret Foods that Only the Healthiest People in the World Eat

noreply@blogger.com (HealthyBites) — Sun, 28 Oct 2007 16:21:00 +0000

You've heard the buzz about superfoods.

There is some mystique about them, isn't there? Imagine a food--or a group of foods--that alone can elevate moods, enrich your body with almost hundreds of minerals and taste great all at the same time?

The 7 foods I want to talk about do all this and more... and are not just the "ordinary" superfoods like the cherry, the avocado or extra virgin olive oil. These foods are from the corners of the world and they will pack a super-punch into your everyday diet.

Superfood #1: Cacao (Raw Chocolate)

Want more energy? Try some raw chocolate.

Raw chocolate is one of the most powerful sources of magnesium on the planet. Not only does magnesium help with alertness and activity, it also helps elevate your mood.

Magnesium is one of the most deficient minerals in the human body. No wonder we're sluggish, agitated and stressed!

Raw chocolate also contains tryptophan--an essential amino acid--which helps naturally produce serotonin in your body. This is great news for those who need an emotional boost.

Since the cacao bean is actually fairly bitter, it is best to mix it with various other superfoods--pumpkin seeds, goji berries--for a super, power-packed, nutrient rich snack that will get you through even the toughest days.

Superfood #2: Goji Berries

This little, bright red berry from China is one of the most potent sources of beta-carotene and vitamin C. These are both fantastic antioxidants.

Goji berries also contain 18 amino acids and over 21 minerals which give them a serious power-punch to anyone's system. They help stimulate your body's natural human growth hormone which is critical in anti-aging and longevity.

Superfood #3: Maca

Maca is a Peruvian root powder that is used to increase strength and vitality. It has more mineral content than potatoes and carrots--containing iron, magnesium, calcium, potassium, and iodine.

The Peruvians and many others claim, Maca can help fight depression, help with anemia and improve overall memory and vitality.This powerful food is also a libido stimulant!

Maca powder is best taken mixed with warm water in a tea. Maca has a strong taste and this can be softened with goji berries or honey.

Superfood #4: Raw Honey

I'm talking real, unprocessed, raw honey.

It contains enzymes, phytonutrients, resins and propolis--bee glue. This unique combination of properties makes it versatile not only as a food, but as an anti-bacterial agent.

As a food, raw honey can raise antioxidant levels in the body, restore muscle glycogen after a workout and help lower cholesterol and the risk of certain cancers. As a topical substance, it can decrease infection and work just as well as alcohol solutions.

Superfood #5: Spirulina

This superfood and next might scare some people off.

The first, spirulina, is an algae that has high vegetable protein content, is high in B-12 vitamins and Gamma Linolenic Acid (GLA).

GLA and Vitamin B-12 are connected to mood, memory and general energy vitality. Many people believe that low B-12 levels for long periods of time is actually the cause of "old age" symptoms--fatigue, memory loss, confusion, etc.

Just because it's algae doesn't mean that it's gross! The first time I tried it, I was surprised that it tasted so good.
Buy it in flakes and sprinkle it on your salads, add it to a smoothie, sauces or soups.

Superfood #6: Sea Vegetables

Sea vegetables are grown in an environment full on minerals that our body needs for optimal health--the ocean.

The ocean water has up to 92 minerals can be absorbed by the plants growing in the sea.

This makes sea vegetables are one of the most nutrient dense foods on the planet. Seaweed--compared to land vegetables--is one of the best vegetable sources of calcium, which is fantastic for muscle and bone development, strength and growth.

Don't worry if the idea of eating seaweed grosses you out. Your health food store will have different seaweed granules that you can use as a salt substitute and you'll never know the difference.

Superfood #7: Pumpkin Seeds and More...

The raw pumpkin seed, just like the cacao bean, is another feel good food. It is a great source of magnesium and tryptophan.

Pumpkin seeds also are great sources of protein, fat and other essential minerals.

Other great seeds are hemp seed, flax seed and raw sunflower seeds. These all contain good fats and good protein for optimal health.

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ABOUT THE AUTHOR: Kevin Gianni is the author of "The Busy Person's Fitness Solution." He is on a personal mission to de-mystify health and fitness and demonstrate how easy it is for busy people to be in great shape.

By Kevin Gianni

Nadine Coyle's healthy vegetarian pizza

noreply@blogger.com (HealthyBites) — Sun, 28 Oct 2007 13:57:00 +0000

Preparation time: 5 mins
Cooking time: 5 mins

I tried this recipe and it was lovely. It's an easy and fast alternative to regular pizzas and tastes just as nice. You gonna love it too I'm sure.

Ingredients

2 sliced wholemeal rolls or wholemeal soda bread
1 small tin chopped tomatoes
1 teaspoon dried mixed herbs
4 sliced fresh mushrooms
85g half-fat cheddar cheese (sliced or grated)
1 sliced red or green pepper
1 small sliced red onion
A small pinch of pepper

Directions:

Preheat grill to a medium heat.
Toast the rolls lightly on both sides. Spread the tomatoes over the top of the toasted bread.
Scatter the remaining ingredients, divided equally between the four portions.
Place under grill and cook until cheese is bubbling.
Serve immediately with a salad.

Rice Tagen

noreply@blogger.com (HealthyBites) — Mon, 22 Oct 2007 18:20:00 +0000

Rice Tagen is a lovely dish you can enjoy with any other dish. It's best eaten with vegetables, meats and poultry. You can also add 1/2 boiled chunks of meat or chicken inside the tagen before cooking. This adds to the lovely taste.

Ingredients:

1/2 Kg [ 3 1/2 cups] Rice
1 Liter [4 cups] Milk
30g [2 tbsp] Butter
100g [1/2 cup] Cream
Salt
Pepper

Directions:

Wash rice and soak in water for 15 minutes.
Boil the milk, add salt and pepper while boiling.
Drain the rice from water, put it in a medium clay Tagen (or any oven tray).
Add milk and stir.
Cover the tray/tagen with foil tightly.Cook in the oven on medium heat.
When rice is cooked, remove the cover and add the cream on top of the rice.
Put the tagen/oven tray back in the oven (without a cover this time) for a few minutes, till the surface turn into a beautiful golden color.
Serve and Enjoy!

Zucchini with Béchamel

noreply@blogger.com (HealthyBites) — Mon, 22 Oct 2007 17:44:00 +0000

Ingredients:

1 1/2 kg Zucchini ,cut lengthwise in half, fingers or chunks
1/2 kg Minced Meat
2 Onions ,medium size, finely chopped
4 tbsp Corn Oil
2 tbsp Butter
3 tbsp Flour
4 cups Full Cream Milk
Salt and Pepper
White Pepper

Directions:

Preparing meat and zucchini:

In a medium pan, heat 2 tbsp oil over medium heat. Stir in one onion until yellow. Add minced meat, salt and pepper and stir well.
Reduce heat, cover pan and leave to cook for about 15 minutes.
In a medium pan, heat remaining oil over medium heat. Stir in the other onion until yellow. Add zucchini and stir for 1 minute.
Cover pan and leave to cook for 5-10 minutes until semi tender shaking the pan frequently.

Preparing béchamel:

In a medium saucepan, melt butter over medium-high heat. Add flour stirring constantly for 15 seconds.
Add milk gradually and whisk frequently until sauce is smooth. Add salt and white pepper. Leave to boil (about 3-4 minutes). Take off heat.

Cooking the dish:

In a baking dish, add half the quantity of zucchini to make an even layer. Add meat filling over zucchini layer, then add the remaining zucchini.
Pour bechamel all over the dish. Heat oven to 180-200 C.
Place in oven for 45 minutes to 1 hour until surface becomes golden brown.
Serve immediately in the same dish!

Pancakes

noreply@blogger.com (HealthyBites) — Sun, 21 Oct 2007 17:25:00 +0000

Ingredients:

3/4 cup flour
1 cup milk
1/4 cup water
2 eggs
1/2 tsp sugar
1/2 tsp vanilla

Directions:

Whisk all ingredients in a deep mixing bowl or in a blender.
Heat a small frying or omelette pan and add a few drops of oil.
Pour a little batter into the pan and tilt so that the batter coats the bottom of the pan.
Cook for 1-2 minutes, or until bubbles appear and theunderside is golden.
Loosen the edges of the pancake, then flip it over and cook the other side for a further 1-2 minutes, or until golden.
Pile pancakes on to a warm plate, separating them with sheets of greaseproof paper. Keep warm and continue to make 8 pancakes in total.
IF desired, fill the pancakes with ant filling you desire (sweet or salty).
Serve and enjoy!

Egyptian Fattah

noreply@blogger.com (HealthyBites) — Sat, 20 Oct 2007 11:46:00 +0000

This is a traditional recipe for Egyptians. It is one of their favorites that they make a gathering around and eat in their speical occasions.

Ingredients:

2 kg Lamb ,cubes (or beef or veal cubes)
3 cups Rice
8 loaves Egyptian Bread
3 tbsp Garlic ,minced
1 cup Vinegar
7 tbsp Margarine
2 tbsp Tomato Paste Fine Foods Knorr
2 Arabic Gum
3 Cardamom
4 1/2 cups Water
Salt and Pepper

Directions:

Preparing meat:

Wash meat under running water.
Soak meat in a bowl with cold water, ½ cup salt and ½ cup vinegar for 10-15 minutes then wash again well under running water.
In a deep pan boil meat until tender. Strain and reserve 5 cups of meat broth.

Preparing rice:

Wash rice well under running water and drain.
In a deep pan, melt 2 ½ tbsp margarine. Add Arabic gum and cardamoms, and stir for 2 minutes. Add rice and stir for another 2 minutes.
Add salt and 4 cups water and cook until water is absorbed. Cover and move to low heat and cook for 25 minutes.

Preparing sauce:

In a small saucepan heat and stir 2 tbsp margarine and garlic until golden.
Add tomato paste and stir. Add ½ cup water and ½ cup vinegar. Heat until boiling.

Preparing bread:

Cut bread into bite size squares and put in a large metal baking dish. Add 3 tbsp margarine, heat and stir until light brown.
Add gradually 5 cups meat broth and ¾ cup sauce and stir until bread is very soft.

Preparing fattah:

Spread rice over bread layer in baking dish to make another layer (4 cm thin). Sprinkle some of sauce over rice then place in oven at medium heat (180 C) for 10 minutes.
Remove from oven and add meat cubes. Serve in the same baking dish. Serve remaining sauce in a seperate bowl.

Tip

You can make fattah using left over rice and boiled meat. You can also use beef or veal instead of lamb.

Kabab Halla

noreply@blogger.com (HealthyBites) — Mon, 15 Oct 2007 07:15:00 +0000

Ingredients:

3/4 kg meat [Bite-size cubes]
2 tbsp oil
3 onions [medium, chopped]
1 tsp garlic [paste/ finely chopped]
1 tbsp ginger [fresh, shreded] or 1 tsp ginger powder
1 tsp chilli powder
2 mestika [optional] ... (I think it's called arabian-gum )
2 tsp tumeric [or 1 tsp curry]
1 meat stock cube
1 tsp cardemom [powder]
1 tsp cinnamon powder [optional]
1 tsp All spice or Meat spice [optional]
Salt & pepper

Directions:

Heat oil in a medium size pan, add onion, garlic and ginger. Stir till onions are yellow.
Add the rest of spices.
Add the meat cubes to the pan and stir occasionally till meat is brown in color.
Add the stock cube and a cup of warm water and let it boil.
Cover and let it cook for 50minutes to 1 hour on low heat.
After 40 minutes, add salt and pepper.
Serve!