Luweeh`s Healthy Cooking

Healthy Breakfast "Omelets Style Oatmeal Tuna with Vegetables"

2012-02-03T14:33:00.000-08:00

a healthy protein breakfast

ingredients
for 3 person..
3 organic eggs
1 tbsp of red bell pepper
half cup of sliced potato..
half cup of cabbage
i small cut tomatoes
2 tbsp of oatmeal
some olive oil
cayenne pepper
small canned tuna../.non oil

how to...
heat frying pan with olive oil ...add the tomatoes. and cook potato together to make it tender...then add the red pepper cabbage ...

crack the eggs in a bowl and add the tuna and cook oatmeal here...scrambled them together add cayenne pepper to taste...
those who wants to add salt and black pepper its up to your taste..i just don`t usually use salt in my food ..

then lets go to our cooking.,if you think your vegetables are half cooked ,now you can put the scrambled egg inside the pan..pour them gently to cover vegetables and cover it with low heat for a minutes.

check it sometime if they`re okay..if they`re done..they`re ready to serve...place then on a plate and cut for one person size..

enjoy eating your breakfast ...

this is the result...

Actually this is a good PROTEIN BREAKFAST for those who build muscles
Just remove the red yolk ,and only use the white so you need 4 eggs here .

Garlic Sopas

2012-01-09T19:20:00.000-08:00

Garlic Soup

Ang bago kong niluto this morning ay ang sopas,at dahil dito ay winter usong uso ang sipon ubo at mga trangkaso halos naririnig ko ang tao ay may sakit..so naisipan ko tamang tamang ang mainit na sabaw.

Pero syempre hindi basta sabaw,kailangan ang mga ingredients ay makakatulong sa mga may karamdaman..

Ang ubo sipon o may lagnat na tao ay hindi mo nararapat kumain ng matatamis mamantika o maaalat,alam nyo na ang dahilan lalo syang lalala..

Garlic treats Cold

yes ang garlic o bawang ay isang super foods o healing foods..

read more imformation about garlic.regarding colds and garlic benefits.

http://www.tree.com/health/the-common-cold-remedies-garlic.aspx

good for diet too

garlic soup for cold remedy

How To Cook Garlic Sopas

Ingredients ...serve 2 person to 3

1 clove of garlic..if it`small,l you need 2.

half cup macaroni..wheat macaroni made is better {optional}for diet suggest

carrots cut into small

1 potato cut into small cubes.>>.not much on potato it is not good for dieting

1 cup cabbage..cut into small thin pieces..or much better use broccoli or spinach..i only have cabbage in the ref.

1 regular size onion /chopped

1 fresh tomato /chopped..to added more Vit C....usually they do not put tomato on sopas but it is my version.

half red bell pepper .optional

3tbsp of skim milk...i suggest this for those seriously on diet ..not can milk ,can milk has coconut milk and added sugar..so it is not good for diet..

sea salt to taste ,limit your salt

can added black pepper...or not..mas lalong uubuhin kung may ubo ang papakainin

Cayenne pepper is good suggestion instead of black pepper..spicy food heals allergy and colds..

http://www.livestrong.com/article/518079-cayenne-pepper-helps-a-stuffy-nose/

more garlic is more better..

Howto...

Heat your frying pan or cooking pot..add the olive oil..about 2 tbsp .add some garlic to cook in oil...and follow up with the onion.......if medyo brown na iadd nyo ang carrots..haluin at isunod ang tomato ,together with the bell pepper......haluin then takpan for a minutes..

You can add now your non oil tuna fish.,haluin ulit......then ,add one cup of water...sea salt cayenne peper or black pepper....then you can add macaroni...bring them to a boil add more water about 2 cups.

buksan ang takip ibuhos ang patatas at repolyo....bring them to cook again for a minutes.

if theyre look tender na you can add your skim milk na..

now your garlic soup are almost done..check kung okay na..and ready to serve

fight your cold by eating hot garlic soup.. and also it is Good for Diet.

Healthy Green Beans Menudo

2012-01-07T18:59:00.000-08:00

very yummy very easy and very healthy

the best Healthy MENUDO

Paborito ito ng mga Pilipino ..
Ang menudo ay paboritong pagkain ng Pinoy lalo na sa mga handaan o fiesta at kahit anong okasyon hindi mawawala si MENUDO. Isa syang sikat na ulam ng mga Pilipino...dahil sa kanyang taglay na sarap at bango lahat hindi umaayaw na itoy kainin..makikita ito sa mga karinderya restaurant at gingawa ren itong pulutan ng mga manginginom.
At syempre kapag sinabing Menudo is pork with patatas and carrots ang nasa isip ninyo.Subalit kung ito ay pag mamasdan ,siguradong ito ay nakakatabang putahe,sa dahilang punong puno ito ng mantika , na halos lumulutang na at dahil ito ay nakakaganang kainin ,at lalo kang mapaparami ng kain at sasabayan nyo pa ng napakaraming kanin,ay naku panigurado sira ang figure ninyo...
So paano ba natin na magagawang masustansya ang Menudo at mabawasan ang mga mamantika nito..?

And Why Vegetable Menudo?
Opo ,sa katunayan mahilig den ako sa menudo ngunit hindi sa pork na nakalagay doon kunde yung timpla nya..gustuhin ko mang kumain hindi ako makakain kahit saan mang handaan ,kaya naisipan kong gumawa ng sarili kong timpla ng menudo...in a healthy way at alisin ang mga mamantikang lumulutang dito..
Nang ito ay aking gawen kahit ang aking mga anak ay nagustuhan....at masarap den namang talaga..at sigurado kong inyo reng magugustuhan.

Bitsuelas Menudo ang tawag ko sa kanya..

Ngayon simulan na naten gumawa ng ating masustansyang MENUDO
Mga sangkap..
one cup sliced/..Bitsuelas or green beans
2 or 3 tbsp /chopped onion
2 cloves chopped garlic
2 regular size /sliced tomatoes
cut into small cubes.. about 2 regular size potato
one carrot cut into cubes syempre
1 red bell pepper
2 or 3 tbsp of of raisins ..depende sa gusto nyo.
soy sauce
black pepper
2 tbsp of HONEY
3 tbsp of tomato paste
200 g. of chicken giniling.. {chicken ,breast is much better}..request ng bunso ko}
Olive oil
half cup water..

healthy ingredients

chopped and cut na..i forgot the chicken giniling here.

HOWTO....
of course iinitin naten yung kawali...then isunod ang garlic..medyo gisa nyo lang muna and then add your chopped onion,pag brown na sya add your tomato igisa lang sandali at ilagay nyo na yung
carrots matigas kase ito kaya unahin na naten,and then add the chicken...just blended them together,haluin lang sya sandali at isunod nyo yung green beans....ang patatas.at red pepper......timplahan na naten ng toyo at paminta....gisa nyo syang mabuti,haluin para pantay ang lasa..
ngayung buhusan naten ng konteng tubig mga kalahating baso at takpan nyo muna sa mahinang apoy ng ilang minuto......
pag nakita nyo na syang kumulo ng konte at medyo malambot na ,ingatan na wag madudurog ang gulay,kaya lage nyo syang i chechek..
ibuhos nyo na yung tomato paste ninyo.honey at ng raisin.....hindi nyo na ito iiwan hanggang ito ay sa maluto,hahaluin nyo lang sya ng hahaluin....
at titikman nyo kung malambot na at kung tama na ang lasa...at iyon tapos na yung healthy mEnudo naten

pwede nyo ng hanguin at ilipat sa plato..at ready to serve.......
enjoy eating na ..mas masarap po ito at masustansya kung may sabaw po kayong kasamang kakainin katulad ng ginger soup.at prutas tulad ng saging o mangang hinog..wag na kayong magdagdag ng piniritong putahe ...sapat na ang menudo..
.at konte lamang na rice...para hindi tayo agad bumigat at masira ang kalusugan.

tasting .time..

Ang menu na ito ay request ng aking baby...yung sarili ko pong MENUDO ay hindi manok kunde giniling pong isda..next time yun ang aking lulutuin .for kids dinner kase itong menu ko today..
HOPE YOU LIKE IT AND TRY THIS HEALTHY COOKING idea OF MINE...

watch video ....

Bistek or Fishsteak

2012-01-07T06:52:00.000-08:00

fish is always better that beef

fish steak or beef steak?

Tulingan Steak
Ang putahe ngayon ay isdang tulingan na niluto na katulad ng bistek{beef steak} kung tawagin sa atin..
Ang mga ingredients ay ganoon pa ren maliban sa pang asim...kung sa atin kalamansi ang ginagamit dito sa Japan ay Lemon..pero ngayon ang gagamitin kong paasim ay grape fruits.

GRAPE FRUITS
Ang grape fruit ay isang citrus fruits na kasamahan ng SUHA o ng Lukban...Ang gagamitin ko ngayon ay yung puti ang loob ..mayroong grape fruits na pink ang loob ..
Ang prutas na suha ay magandang pang diet ,it helps to lower cholesterol in our body,at magandang
pangontra sa dyabetis,mayroon itong natural anti oxidant,Vit. C at kung ano ano pa.

fruits that good for diet

Ngayon Magluluto tayo ng FISH STEAK..
mga sangkap ...

Tulingan Fish...any fish is okay...pinili ko ang tulingan kase firm ang laman nya kaysa ibang isda ,so bagay syang pang bistek na halos hawig sa TAPA..at pati lasa nito ay lasang beef..
1 big half onion..or 2 small size ..sliced..white or red onion..
Soy sauce any toyo you want..
Kalamansi......or lemon or Grape fruits..ang asim is according to your taste,but i like more sour.
pinc of black pepper
a bit of garlic
no salt no bullion cubes no vetsin or aji no moto..
And any healthy oil...i used olive oil..

Add caption

HOWTO...
Heat your frying pan....pour a little amount of oil ,maybe about 3 tbsp of olive oil,then gisa ninyo yong garlic together with the sliced fish..cook it until it became well fried at medyo crispy ng konte yung gilid is mas okay..then add the sibuyas...if you notice na nag brown na yung sibuyas..you can add the grape fruit juice about 3 tbsp of it.
hinaan nyo nga pala yung apoy nyo..dahil iaadd na naten yung toyo.. .and.don`t cover ha,just haluin lang ninyo , hanggang maluto..maninikit kase pag di nyo hinalo....or masusunog..

Then almost luto na sya...hanguin nyo na at serve on a dish..and ready to eat na...mas maganda ito may vegetable soup kayo at some vegetable salad..para lalong healthy..yung kanin limitahan lang natin iyan..ng di tayo agad tataba..

Enjoy eating...

Palitaw Soup

2012-01-04T18:29:00.000-08:00

japanese ozoni soup

japanese palitaw soup/ozoni

This is a Japanese Food called Ozoni.
It is usually eat after the new year,it is always be prepared in the morning as their traditional breakfast..naniwala silang mga hapon na ang pagkain ng malagkit after new year ay nag dadagdag ng kanilang buhay..
pero di ako naniniwala ,naikwento ko na lang ang dahilan bakit kailangan sa new year ito kinakain..
and i think it is healthy kaya nagluluto ako,not for the tradional belief..at mga kasama ko ay hapon..
watch the intake of the malagkit ...coz it is heavy in your stomach

MALAGKIT SOUP ..
Kung nakaugalian naman natin ang pagluluto ng malagkit tulad ng palitaw,biko kalamay o ano mang kakanin pag may okasyon, lahat ng mga ito ay ginawa ng may gata at asukal.
At ganito ren sa Japan.,May matatamis den silang ginagawa na mula sa malagkit.Ngunit ang kakaiba rito ay ang malagkit ay gawin nilang isang SOUP..ito na nga yung OZONI.

HOW TO COOK PALITAW SOUP? OZONI .

sangkap:
Mochi or malagkit.....kung sa aten gagawen... mag bilog kayo ng bilo bilo method.na malagkit
tamang sukat ng soy sauce
chicken broth or fish broth.. you can add chicken meat/optional
2 tbsp of japanese sake or rice wine
aburage or fried tokwa .hiwain nyo ng maninipis..yung tokya use healthy oil on frying{ healthy advice}
the pink one you see inside the soup is made of fish..sa aten siguro ang katulad nya ay squid ball slice nyo na lang sya..
at gulay ay yung komatsuna ng Japan..hawig ng spinach ,pero pechay baguio ay pwede na sigurong kapalit..kangkong parang di yata bagay..
at tubig syempre

howto ...
Boil a 3 cup of water or more in your kaserola.sabay nyo na ang rice wine.add the soy sauce,tikman nyo kung maalat o matabang..then add the fish broth or the chicken meat ..bring them to a boil,then add the sliced tokwa together with the squid ball..and then add the pechay baguio,and continue deep the bilobilo...bring them to boil while gently haluin nyo ng sandok nyo para hindi manikit..at pag malambot na yung bilo bilo...it is ready to serve na..

at pwede ng tikman...yummy na and healthy pa..

Alam nyo ba ang Asparagus ay may Glutathione?

2012-01-03T16:07:00.000-08:00

Nagutla kayo? sa hindi nakakaalam syempre..yup it has anti oxidant.. so,.anti aging food sya .bongga ha.... .so include this food in your diet..eh baka isang bes lang kayo kumain sasabihin nyo wala epekto..don`t make me laugh ha.!..eat regularly along with healthy food and with good exercise..you have good results..
oh, baka isipin nyo pag kumain kayo nito puputi na kayo..tinutukoy ko ang anti oxidant na dala ng asparagus..nakatulong syempre sa skin pag may anti oxidant..gaganda ang balat nyo at mag go glow , pag malimit kayo kumain ng mga gulay at mabeberde na tulad ng asparagus..maging maalaga kayo sa sarili at sa kinakain nyo at walang kataka taka na babata kayo at gaganda ang skin..di nyo kailangan bumili pa ng capsule o tablets ng Glutathione,o magpainjection..magastos pa yan. Importante maging health conscious kayo sa kinakain nyo.

full of protein and anti aging food/good for breakfast

yummy and healthy

Sangkap at pagluluto...
2 white egg with out the red yolk..
1 bundle of fresh asparagus..siguro 10 pieces mayroon sya.
sea salt /black pepper
olive oil
1 small chopped garlic

Steam nyo yung asparagus or boil kung walang steamer..and then heat the frying fan ..add the garlic until brown ...then the white egg,blend them and add the asparagus ..and the spices..
wag maalat ..if posible matabang..ako no salt added actually..cayenne peper lang talaga

Why white egg ? mataas sya sa protina ....ang dilaw ay mataas sa kolesterol kaya inaalis ko...pede nyo ren ilagay basta di kayo sosobra ..lalo na sa pinagbabawalan.

HEALTHY BENEFITS.......

Healing Foods ..kung tawagin ang asparagus
Dahil ito sagana ito sa protina kaya isa itong malimit kong kainin...a good source of dietary fiber ,which help us clean out our gastrointestinal tract... Ang asparagus ay isang alkaline food nakakatulong para linisin ang loob ng katawan naten at sa kidney problem.kasama na rito ang potassium ,folic acid.,vitamin C ,A.at K..may vit B ,calcium at magnesium..at kung ano ano pa..
Maganda ito sa may diabetis,may sa anti cancer,eye problem ,lumilinis sa acidity ng blood,sa heart desease,
rayuma ,sa skin at kung ano ano pa ..

And contains of Gluthathione may anti oxidant sya..
Ayon sa source na nabasa ko asparagus lang ang may mataas na gluta level kung ikukumpara sa ibang pagkain.
check for more information..http://www.asparagus.on.ca/article.php?id=8
dahil hindi ako dalubhasa..isa lang ako ng mahilig sumiyasat at magbasa..at ako ren mahilig sumubok basta may kinalaman sa kalusugan..
..
..enjoy your meal na...healthy na ..yummy pa...
add this to your diet.......

Healthy Ginataang Monggo

2011-12-30T16:54:00.000-08:00

Healthy oatmeal ginataang monggo in honey flavor

yummy..eat all you can hindi mabigat sa tyan dahil oatmeat sya.

(Ginataan means cooked with coconut milk )
A Filipino dessert made of toasted mung beans and sticky rice cooked in coconut milk. but I arranged it in my own taste and to make it healthier...

Instead of rice i used oatmeal here...and I used HONEY for sugar ... i promise its more delicious to the original .... okay let me show the ingredient's..

Ingredients:
1 ½ cups of uncooked oatmeal..
half cup monggo beans toasted or 1/4 cup..i like many monggo kase
1 ½ cups coconut milk
1 cup of honey
half cup of cooked tapioca or Sago

How to cook...........

toasted monggo

1. Toast monggo beans (mung beans) until golden brown. Remove from fire. On a flat surface crush the toasted monggo beans with a rolling pin. Discard the loose skin from the crushed seeds.

2. Boil the oatmeal with water.
3. Add the coconut milk and HONEY
4. Mix the toasted monggo beans into the sweet rice. Continue cooking until the monggo beans are cooked thoroughly.
5. Put the cooked tapioca and ready to served

And you know what!!......
I gave my friends and tried tasting this ginataan..Hindi nila alam na oatmeal ito at may honey..
NAGUTLA SILA..sabi sakin HOW DID YOU MADE IT?..hmmm....i am glad talaga ,i made it perfect na di sila maaasiwa sa lasa....di po nagbabago ang lasa sa original ingridients..mas masarap pa nga eh
...Hindi ito mabigat sa tyan kahit batang mallit pwede...digestive food ang oatmeal so kahit kanino pede..marami ka mang kainin mabilis matutunaw agad....okay ang diet hindi masisira.

Itry nyo po i am sure magugustuhan nyo...HEALTHY NA nakapag dessert ka pa...have a nice cooking...

Ampalaya at Sardinas

2011-12-30T02:16:00.000-08:00

increase the amount of fish in your Diet...sardines is good

Ang Sardinas ay isang mumurahing pag kain.at malansang isda...Qo ,yan ang kapintasan nya..Bagama`t iniisip nyo, o isa itong pagkain ng mahihirap..wag nyo itong babalewalaen sapagkat ang Sardinas ay punong puno ng sustansya..

Yes ,sardines are not only healthy food but also inexpensive,very affordable pa ,di ba!

Ano ba ang mayroon sa sardinas?
Ang sardinas ay punong puno ng protina na kung itutumbas mo ang 7g na beef steak.sa isang A1 oz of serving ng sardinas ay may 7g na tulad ng beef..halos mag kaisa pala sila ng sustansya ,so maganda itong sardinas sa mga hindi kumakain ng karne.
And because sardines are concentrated source of protein paborito itong pag kain ng mga bodybuilder.. at sa katulad kong hindi kumakain ng hayop na laman
.At ito ay mataas sa Omega 3 fatty acid dahil sa oily fish ang sardinas...ito ay nakakatulong sa brain function ,may calcium den para sa bone health,may anti oxidant na maganda para sa ating skin at anti aging..naku nakakabata pala ito. aba eh ugaliin nyo itong kainin. ..basta iluluto nyo muna...
.And besides nutrinional benefits ,Ang sardinas ay may good cholesterol kaya maganda ito sa diet, kesa puro kayo baboy at karne ....so increase the amount of fish on your diet..

related topic...
.http://www.livestrong.com/article/381743-the-health-value-of-sardines/
http://www.livestrong.com/article/317267-what-are-the-health-benefits-of-sardines/

Ang sustansya naman ng Ampalaya...
to be continue ...

Ngayon pagluluto ng sardinas naman ang gagawen natin...isang simpleng putahe na halos alam ng lahat...

ANG GINISANG AMPALAYA SA SARDINAS

ingridients....
Sardinas syempre.in tomato sauce.. yung dami depende sa gusto nyo ..kayo na tumantya. ..

!/2 fresh ampalaya ..and sliced

chopped garlic..

chopped onion

1 spoon of grape seed oil...or olive oil basta healthy oil

cayenne pepper...optional.

How to...

Una syempre ang pagpapainit ng kawali at ng mantika then.add first the garlic.,.then the onion,gisa nyo lang muna sya..and next add your sliced ampalaya at mas masarap kung i half cook nyo ito......and last yung inyong sardinas ...bago nyo pala isama ang mga ito,may pahabol akong advice..
Ang delatang sardinas, kung titingnan nyong mabuti,ang isda ay kasama yung bituka..mas mabuti po iyang alisin dahil anjan po yung mercury na tinatawag at hindi iyan maganda sa kalusugan.
..at kung gusto nyong lagyan ng paminta o asin toyo o ano pa...it is according to your taste...kase ako di mahilig maglagay ng maalat sa pagkain..cayenne pepper lang ako.. iyan ay maganda sa katawan ..

pag luto na ..ready to serve na..
and .please watch out the amount of your rice...enjoy eating.................

Arozcaldo ko Oatmeal

2011-12-29T10:33:00.000-08:00

This menu is a no sugar added oatmeal recipe ... Usually people eat oat meal with milk and dried fruits then added sugar or honey or else to became a desserts.. for me , i could not eat oatmeal with sugar or something you put sweet on it.. i don`t know i have weird eating habit...
Oatmeal is good to the heart than eating a lot of rice..oatmeal helps fighting obesity...and a good digestive food..great source of fiber that we need in our diet.
. Mostly i put salmon flakes with hot water only on my oatmeal...or cook it with white egg and tuna ..omelets type,a good pancake protein breakfast...
today i will show you how to make oatmeal arozcaldo..or oatmeal ginger soup..it is common breakfast food in my country but not oatmeal,its a rice ..
ingredients ....
one cup of plain oatmeal
small size of ginger..diced or pressed
some chopped onion sliced
1 and half tbs of olive oil
sea salt to taste..
you can put chicken on it ...but for me i used dried shrimps
cayenne pepper...its an option..i just like this

HOW TO COOK>>a simple step..
Heat the frying fan ,then pour the olive oil next the ginger...fry it until brown, then you can add the onion..if you use chicken meat you can add it now..or the shrimps ...
add a cup of water ..boil in a minute then put your oatmeal and salt to taste..bring them to a boil...just always check the oatmeal ....if it is okay..then you ready to serve....
then you have warm healthy oatmeal soup...a great meal for diet .....can added parsley and cayenne

pepper for your choice..