Eating fruits on a daily basis is good habit for everybody no matter whether they are trying to lose weight, maintain or just for a healthy living. To get the recommended amount, most people need to increase the amount of fruits and vegetables they currently eat every day. Fruits and vegetables contain essential vitamins, minerals, and fiber that may protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.
You can check the calaorie count of many fruits using the below link:
http://www.calorie-count.com/calories/browse/0900.html
However, can you believe that a 100gm of Apple is contains 47 kcal, grapes 60 kcal, orange 37 kcal etc? Hmm! Lets make use of all that and make a fruit salad with a twist!!
Ingredients:
100 gms Apple
75 gms Guavas
70 gms Grapes
1 Sweet lime
Orange50 gms
Cottage Cheese/ Paneer - (made from skimmed milk)
1 small bunch Pudina Leaves
1 tblsp Lemon Juice
Salt and Pepper To Taste
Method
Clean and wash mint leaves. Grind the mint leaves with lemon juice, salt and pepper. Cut paneer into small cubes and dress it with mint paste. Keep aside. Peel, clean and segment the orange. Clean and wash grapes. Wash guava and apple and cut into small cubes. Mix the fruits and paneer together. Serve chilled.
You can also add a bit of Chat masala!
Tuesday, May 27, 2008
Broccoli Soup
There are lots of people who do not like broccoli. But somehow, I like it!
Hmm... If you want to know more on Broccoli, Check the wikipedia...
http://en.wikipedia.org/wiki/Broccoli
Health Benefits of Broccoli
Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Research shows that apart from building bones Calcium may play a role in the control of high blood pressure, and it may work to prevent colon cancer. Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.
Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables. Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents
Nutritional Values of Fresh and Cooked Broccoli
Serving Size: 1/2 cup chopped
Calories 27
Fat <1>
Ingredients:
500 gms Broccoli
1 medium sized Onion
4 cloves Garlic
2 inches Celery Stalk
4 cups Stock or water
1 Cup Low fat milk
Salt to taste
White pepper powder to taste
Method
Cut broccoli into small florets and wash well. Soak in salt water for ten to fifteen minutes and drain. Peel and roughly chop onion and garlic. Wash and chop celery stalk.Dry roast almonds on medium heat till almond skin changes its colour slightly. Remove from heat, cool it and slice them into slivers. Heat vegetable stock or water with chopped onion, garlic and celery. Bring to a boil. Add broccoli florets and continue to cook without covering the pan. Cook for five to seven minutes or till broccoli is tender. Remove from fire, cool and puree it in a blender. Add milk to pureed broccoli and mix well. Bring to a boil again. Add salt and white pepper powder to taste. stir in toasted almond slivers and serve hot.
You can also keep a few broccoli florets aside before you puree and add it later whie you add the toasted almond silvers. That way you can also get something to eat as well. Actually I like to add the florets and eat them along with the soup.
Hmm... If you want to know more on Broccoli, Check the wikipedia...
http://en.wikipedia.org/wiki/Broccoli
Health Benefits of Broccoli
Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Research shows that apart from building bones Calcium may play a role in the control of high blood pressure, and it may work to prevent colon cancer. Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.
Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables. Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents
Nutritional Values of Fresh and Cooked Broccoli
Serving Size: 1/2 cup chopped
Calories 27
Fat <1>
Ingredients:
500 gms Broccoli
1 medium sized Onion
4 cloves Garlic
2 inches Celery Stalk
4 cups Stock or water
1 Cup Low fat milk
Salt to taste
White pepper powder to taste
Method
Cut broccoli into small florets and wash well. Soak in salt water for ten to fifteen minutes and drain. Peel and roughly chop onion and garlic. Wash and chop celery stalk.Dry roast almonds on medium heat till almond skin changes its colour slightly. Remove from heat, cool it and slice them into slivers. Heat vegetable stock or water with chopped onion, garlic and celery. Bring to a boil. Add broccoli florets and continue to cook without covering the pan. Cook for five to seven minutes or till broccoli is tender. Remove from fire, cool and puree it in a blender. Add milk to pureed broccoli and mix well. Bring to a boil again. Add salt and white pepper powder to taste. stir in toasted almond slivers and serve hot.
You can also keep a few broccoli florets aside before you puree and add it later whie you add the toasted almond silvers. That way you can also get something to eat as well. Actually I like to add the florets and eat them along with the soup.
Wednesday, May 14, 2008
Apple & fresh date crumble
Another dessert which is quiet simple to make...
Ingredients
4 apples - peeled, cored, chopped
100g fresh dates - pitted, chopped
1/3 cup fresh orange juice
1 cinnamon stick
1/3 cup rolled oats
50g slivered almonds
2 tbs shredded coconut
Light cream(optional)
Method
Preheat oven to 180°C. Place apples, dates, orange juice and cinnamon stick in a saucepan and bring to the boil. Reduce the heat and simmer covered for 2 to 3 minutes or until just tender.
Discard the cinnamon stick and divide the mixture among 4 x 1/2 cup ovenproof dishes.
Combine oats, almonds and coconut. Sprinkle over the top and bake for 8-10 minutes.
Serve with cream if desired.
Ingredients
4 apples - peeled, cored, chopped
100g fresh dates - pitted, chopped
1/3 cup fresh orange juice
1 cinnamon stick
1/3 cup rolled oats
50g slivered almonds
2 tbs shredded coconut
Light cream(optional)
Method
Preheat oven to 180°C. Place apples, dates, orange juice and cinnamon stick in a saucepan and bring to the boil. Reduce the heat and simmer covered for 2 to 3 minutes or until just tender.
Discard the cinnamon stick and divide the mixture among 4 x 1/2 cup ovenproof dishes.
Combine oats, almonds and coconut. Sprinkle over the top and bake for 8-10 minutes.
Serve with cream if desired.
Baked caramel custard
Here come another sweet dish - Caramel Custard.
Ingredients
Melted butter
2 eggs, lightly whisked
1/2 cup thickened cream
1/2 cup no-fat milk
1/2 tsp vanilla essence
3/4 cup castor sugar
Method
Preheat oven to 220°C. Brush an ovenproof dish with melted butter to lightly grease. Place dish in a roasting pan.
Combine the egg, cream, milk, vanilla essence and 1/4 cup of the sugar in a vessel. Transfer the remaining sugar in a medium heavy-based frying pan over medium-high heat. Cook, stirring with a metal spoon, for 3 minutes or until the sugar dissolves and starts to caramelize. Add enough boiling water to the roasting pan to reach halfway up the sides of the baking dish. Pour the hot caramel into the baking dish. Pour the milk mixture into the baking dish. Cover the baking dish with foil. Cook in preheated oven for 12 minutes. Uncover baking dish and cook for a further 5 minutes or until custard sets. Remove from oven. Carefully turn the baked caramel custard into shallow bowl and serve immediately or serve chilled.
Ingredients
Melted butter
2 eggs, lightly whisked
1/2 cup thickened cream
1/2 cup no-fat milk
1/2 tsp vanilla essence
3/4 cup castor sugar
Method
Preheat oven to 220°C. Brush an ovenproof dish with melted butter to lightly grease. Place dish in a roasting pan.
Combine the egg, cream, milk, vanilla essence and 1/4 cup of the sugar in a vessel. Transfer the remaining sugar in a medium heavy-based frying pan over medium-high heat. Cook, stirring with a metal spoon, for 3 minutes or until the sugar dissolves and starts to caramelize. Add enough boiling water to the roasting pan to reach halfway up the sides of the baking dish. Pour the hot caramel into the baking dish. Pour the milk mixture into the baking dish. Cover the baking dish with foil. Cook in preheated oven for 12 minutes. Uncover baking dish and cook for a further 5 minutes or until custard sets. Remove from oven. Carefully turn the baked caramel custard into shallow bowl and serve immediately or serve chilled.
Tuesday, April 29, 2008
Hummus
Hummus is the Arab word for chickpea. But now 'Hummus' is almost synonymous with the dip. The history of hummus extends across the Mediterranean, as far as India, and reaches back thousands of years. While many cultures worked to perfect the recipe, it remains basically the same: Chickpeas, olive oil, sesame tahini, lemon juice, and garlic. The spices and garnishes often vary, but this is an excellent version, if not the best hummus recipe.
Boil beans in canned water for 5-7 min. Drain half of water. Pour beans into blender, add lemon, garlic, tahini and 1 tbsp of olive oil . Puree until smooth (2-3 min), adding a little of the reserved liquid if the mixture seems too thick though, it will be slightly grainy. Season with salt and pepper.
Serving Tips:
Place in a shallow bowl and let it stand for half an hour to cool. Sprinkle paprika and pour 2 Tbsp. of olive oil on top. Garnish with parsley. Serve with toasted Pita, cucumbers, green olives, tomatoes and fete cheese.
Note:
You can make tahini paste in a food processor or blender by grinding toasted sesame seeds. Toast the sesame seeds over medium heat until golden brown, about 3 minutes.
Ingredients:
1 cups of canned chickpeas
1 lemon
1 med. clove garlic crushed
1/4 tsp. salt
1 tbsp Tahini 3 tbsp olive oil 1/2 tsp paprika
Boil beans in canned water for 5-7 min. Drain half of water. Pour beans into blender, add lemon, garlic, tahini and 1 tbsp of olive oil . Puree until smooth (2-3 min), adding a little of the reserved liquid if the mixture seems too thick though, it will be slightly grainy. Season with salt and pepper.
Serving Tips:
Place in a shallow bowl and let it stand for half an hour to cool. Sprinkle paprika and pour 2 Tbsp. of olive oil on top. Garnish with parsley. Serve with toasted Pita, cucumbers, green olives, tomatoes and fete cheese.
Note:
You can make tahini paste in a food processor or blender by grinding toasted sesame seeds. Toast the sesame seeds over medium heat until golden brown, about 3 minutes.
Pita Chilly Melt
Since I told you how to make pita bread, let me also share a few very simple pita recipes...
Ingredients
Half large whole wheat Pita bread
Half cup canned pinto beans
2 tbsp grafted lowfat cheddar cheese
1 tbsp diced green chilly
Put the beans, cheese and chilly into the pita bread. Microwave till the cheese melts...
Nothing more... It is ready to eat!!
Ingredients
Half large whole wheat Pita bread
Half cup canned pinto beans
2 tbsp grafted lowfat cheddar cheese
1 tbsp diced green chilly
Put the beans, cheese and chilly into the pita bread. Microwave till the cheese melts...
Nothing more... It is ready to eat!!
Whole wheat Pita Bread Sandwich
Its so boring to eat the same thing over and over again... I thought of trying whole wheat pita bread which is healthy and tasty! And you can choose your fillings...
Ingredients:
2 cups Whole wheat flour
1 tsp dry yeast
1 cup luke warm water
Salt to taste
Method:
Take luke warm water and sprinkle the yeast over it. Leave in a draught-free place for 10-15 minutes. Once it is frothy, mix the yeast into the flour along with the salt and knead to a soft dough with water. Cover with cling film or a wet cloth and leave in a draught-free place for about an hour, to rise. Normally it rises to double the size. Divide the dough into 6-8 pieces and roll into flat or oval rounds.
Cook it on a regular nonstick pan over the fire till pitas puff and both sides are brown. Remove from heat and cover the bread with a moist towel to soften. When cooled, slice in half and use a knife to cut pockets in the bread.
Now the sandwich part:
You can use tomatoes, cucumber, paneer, chicken etc. It tastes great with sandwich fillings, peanut butter, or dipped in hummus or anything you fancy.
Isn't it yummy??
Ingredients:
2 cups Whole wheat flour
1 tsp dry yeast
1 cup luke warm water
Salt to taste
Method:
Take luke warm water and sprinkle the yeast over it. Leave in a draught-free place for 10-15 minutes. Once it is frothy, mix the yeast into the flour along with the salt and knead to a soft dough with water. Cover with cling film or a wet cloth and leave in a draught-free place for about an hour, to rise. Normally it rises to double the size. Divide the dough into 6-8 pieces and roll into flat or oval rounds.
Cook it on a regular nonstick pan over the fire till pitas puff and both sides are brown. Remove from heat and cover the bread with a moist towel to soften. When cooled, slice in half and use a knife to cut pockets in the bread.
Now the sandwich part:
You can use tomatoes, cucumber, paneer, chicken etc. It tastes great with sandwich fillings, peanut butter, or dipped in hummus or anything you fancy.
Isn't it yummy??
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