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Good morning, let's make and have breakfast together!
Breakfast.
They say that breakfast is the single most important meal you can have. A healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. So don't skip this meal it may be more important than you think.!!
A well balanced breakfast gives you the energy for your day, just do it! Even if you're short on time, quick and flexible options you can grab at home give you plenty of healthy ways to put breakfast back on your daily menu.
Fresh fruit, cereal, whole grain toast and yogurt is quick and easy an excellent meal to start your day.
Toasted Muesli
1 1/2 lb rolled oats
1 1/2 cup barley flakes
1 1/2 cup dried fruit (mixed)
1 cup wheat germ
1 cup shredded coconut
1 cup blond raisins
1/2 cup sliced almonds
1/2 cup sunflowers seeds
1/2 cup pumpkin seeds
1/2 cup roasted buckwheat
1/3 cup walnuts
1/3 cup sesame seeds
Place oats on an un-greased baking sheet. Bake for about 15 minutes in oven at 350F setting. Stir often, oats will easily burn. When they are golden brown, remove and cool.
Next place coconut, pumpkin, sesame and sunflower seeds on a greased baking sheet in oven at 350F setting for about 15 minutes. To prevent burning, stir often, cool.
Combine all ingredients and store in an airtight container.
Sit back and enjoy this healthy low fat, low calorie breakfast!
Whether you choose to have your breakfast first thing in the morning or a few hours later, it does not matter.
Just have it any time!
Wednesday, April 1, 2009
Tuesday, March 17, 2009
Chicken Chow Mein
Stir-fried chicken, vegetables, and noodles.
"Chow mein" is a Cantonese dish that consists of fried noodles (crispy or not) with vegetables and small pieces of meat (or shrimp) stir-fried and covered with a soy-based gravy.
Ingredients
2 green onion(s)/scallion(s), finely chopped
1/2 cup snow peas, cut in half crosswise 45 g
1/2 yellow or red sweet pepper(s), cut into thin strips 100 g
120 g Chinese noodles (chow mein)
3 chicken thigh(s), boneless, skinless, cut into strips 200 g
2 tbsp canola oil 30 mL
1/2 tsp sesame seed oil 2.5 mL
salt to taste
ground pepper to taste
1 1/2 cup soybean sprouts 100 g
1 tbsp soy sauce 15 mL
1/2 tbsp sugar 6 g
1 tbsp rice vinegar 15 mL
1/2 tbsp cornstarch 4 g
Before you start
You will need a wok or frying pan.
Put the serving dish in the oven at the lowest setting to keep the chicken warm while the vegetables cook.
Method
Prepare the vegetables: Finely chop the green onions and garlic; cut the snow peas in half crosswise; cut the pepper into thin strips.
Cook the noodles in a large pot of salted boiling water until al dente, about 3 min. Rinse in cold water to stop the cooking process and drain thoroughly. Set aside.
Cut the chicken into thin strips. Heat half of the canola oil and the sesame oil in a frying-pan or wok. Add the chicken pieces and sauté over high heat 4-5 min until golden on all sides. Season with salt and pepper. Take the pieces out of the wok, then set them aside on the warmed serving plate in the oven.
Add the remaining canola oil to the wok. Stir in the green onions . Cook 1 min, then add the snow peas and pepper strips. Sauté 4 min with frequent stirring. Cover and cook 2 min. Add the soybean sprouts.
Meanwhile, mix the remaining ingredients in a small bowl. Pour the sauce mixture over the vegetables, then stir to coat well. Add the chicken and noodles, then toss well and heat through, 2-3 min.
Serve hot.
Nutrition Facts
per 1 serving (280g) excluding optional ingredients
Calories 570
Fat 23 g or 35 %
Saturated 2 g + Trans 0.5 g 13 %
Omega-6 Polyunsaturated 5.6 g
Omega-3 Polyunsaturated 1.4 g
Cholesterol 50 mg
Sodium 660 mg 27 %
Carbohydrate 65 g 22 %
Fibre 2 g 8 %
Sugars 8 g
Protein 30 g
Vitamin A 15 %
Vitamin C 110 %
Calcium 6 %
Iron 15 %
This is a very adaptable recipe, where you can use the vegetables found in your refrigerator.
You can use chicken breast instead if wings and olive oil instead of canola oil. I like to add walnuts to this recipe, pine nuts are very nice also.
Enjoy your dinner.
"Chow mein" is a Cantonese dish that consists of fried noodles (crispy or not) with vegetables and small pieces of meat (or shrimp) stir-fried and covered with a soy-based gravy.
Ingredients
2 green onion(s)/scallion(s), finely chopped
1/2 cup snow peas, cut in half crosswise 45 g
1/2 yellow or red sweet pepper(s), cut into thin strips 100 g
120 g Chinese noodles (chow mein)
3 chicken thigh(s), boneless, skinless, cut into strips 200 g
2 tbsp canola oil 30 mL
1/2 tsp sesame seed oil 2.5 mL
salt to taste
ground pepper to taste
1 1/2 cup soybean sprouts 100 g
1 tbsp soy sauce 15 mL
1/2 tbsp sugar 6 g
1 tbsp rice vinegar 15 mL
1/2 tbsp cornstarch 4 g
Before you start
You will need a wok or frying pan.
Put the serving dish in the oven at the lowest setting to keep the chicken warm while the vegetables cook.
Method
Prepare the vegetables: Finely chop the green onions and garlic; cut the snow peas in half crosswise; cut the pepper into thin strips.
Cook the noodles in a large pot of salted boiling water until al dente, about 3 min. Rinse in cold water to stop the cooking process and drain thoroughly. Set aside.
Cut the chicken into thin strips. Heat half of the canola oil and the sesame oil in a frying-pan or wok. Add the chicken pieces and sauté over high heat 4-5 min until golden on all sides. Season with salt and pepper. Take the pieces out of the wok, then set them aside on the warmed serving plate in the oven.
Add the remaining canola oil to the wok. Stir in the green onions . Cook 1 min, then add the snow peas and pepper strips. Sauté 4 min with frequent stirring. Cover and cook 2 min. Add the soybean sprouts.
Meanwhile, mix the remaining ingredients in a small bowl. Pour the sauce mixture over the vegetables, then stir to coat well. Add the chicken and noodles, then toss well and heat through, 2-3 min.
Serve hot.
Nutrition Facts
per 1 serving (280g) excluding optional ingredients
Calories 570
Fat 23 g or 35 %
Saturated 2 g + Trans 0.5 g 13 %
Omega-6 Polyunsaturated 5.6 g
Omega-3 Polyunsaturated 1.4 g
Cholesterol 50 mg
Sodium 660 mg 27 %
Carbohydrate 65 g 22 %
Fibre 2 g 8 %
Sugars 8 g
Protein 30 g
Vitamin A 15 %
Vitamin C 110 %
Calcium 6 %
Iron 15 %
This is a very adaptable recipe, where you can use the vegetables found in your refrigerator.
You can use chicken breast instead if wings and olive oil instead of canola oil. I like to add walnuts to this recipe, pine nuts are very nice also.
Enjoy your dinner.
Tuesday, March 3, 2009
Grilled pear and watercress salad
Grilled pear and watercress salad
Firm pears,are best for grilling. If you choose not to grill, try Asian pears for a more crunchy texture. The nutrient values are similar.
SERVES 6
Ingredients
2 tablespoons firmly packed brown sugar
1 tablespoon water
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped walnuts
2 firm yet ripe pears, cored and cut into 6 lengthwise wedges, peel intact
Lemon juice for brushing
For the vinaigrette
2 tablespoons fresh lemon juice, plus extra for brushing
1 tablespoon rice vinegar
1 teaspoon Dijon mustard
1 tablespoon minced shallot
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon extra-virgin olive oil
6 cups watercress sprigs, tough stems removed
3 tablespoons crumbled blue cheese
Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
In a small frying pan over medium heat, combine the brown sugar, water and pepper. Cook, stirring constantly, until the sugar dissolves. Stir in the walnuts, reduce the heat to low and cook for 30 seconds. Remove from the heat and quickly spread the nuts on a sheet of parchment (baking) paper or a plate. Set aside and let cool.
Brush the pear wedges with lemon juice and arrange on the grill or broiler pan. Grill or broil, turning once, until the pears begin to brown, 3 to 4 minutes total. Set aside.
To make the vinaigrette, in a small bowl, whisk together the 2 tablespoons lemon juice, rice vinegar, mustard and shallot. Add the salt and pepper and whisk to blend. While whisking, slowly add the olive oil in a thin stream until emulsified.
In a large bowl, combine the watercress and blue cheese. Pour the vinaigrette over the salad and toss gently to mix well and coat evenly.
To serve, divide the salad among individual plates. Place 2 pear wedges on each, then sprinkle with the walnuts.
Nutritional Analysis(per serving)Calories 101 Monounsaturated fat 2 g
Protein 2 g Cholesterol 3 mg
Carbohydrate 13 g Sodium 184 mg
Total fat 5 g Fiber 2 g
Saturated fat 1 g
happy cooking
Firm pears,are best for grilling. If you choose not to grill, try Asian pears for a more crunchy texture. The nutrient values are similar.
SERVES 6
Ingredients
2 tablespoons firmly packed brown sugar
1 tablespoon water
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped walnuts
2 firm yet ripe pears, cored and cut into 6 lengthwise wedges, peel intact
Lemon juice for brushing
For the vinaigrette
2 tablespoons fresh lemon juice, plus extra for brushing
1 tablespoon rice vinegar
1 teaspoon Dijon mustard
1 tablespoon minced shallot
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon extra-virgin olive oil
6 cups watercress sprigs, tough stems removed
3 tablespoons crumbled blue cheese
Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
In a small frying pan over medium heat, combine the brown sugar, water and pepper. Cook, stirring constantly, until the sugar dissolves. Stir in the walnuts, reduce the heat to low and cook for 30 seconds. Remove from the heat and quickly spread the nuts on a sheet of parchment (baking) paper or a plate. Set aside and let cool.
Brush the pear wedges with lemon juice and arrange on the grill or broiler pan. Grill or broil, turning once, until the pears begin to brown, 3 to 4 minutes total. Set aside.
To make the vinaigrette, in a small bowl, whisk together the 2 tablespoons lemon juice, rice vinegar, mustard and shallot. Add the salt and pepper and whisk to blend. While whisking, slowly add the olive oil in a thin stream until emulsified.
In a large bowl, combine the watercress and blue cheese. Pour the vinaigrette over the salad and toss gently to mix well and coat evenly.
To serve, divide the salad among individual plates. Place 2 pear wedges on each, then sprinkle with the walnuts.
Nutritional Analysis(per serving)Calories 101 Monounsaturated fat 2 g
Protein 2 g Cholesterol 3 mg
Carbohydrate 13 g Sodium 184 mg
Total fat 5 g Fiber 2 g
Saturated fat 1 g
happy cooking
Saturday, February 28, 2009
Stuffed Sole
A very impressive entree.
Your family will love this dish
Serve with steamed vegetables or green salad.
Stuffed Sole With Walnuts and Cheese
2 teaspoons olive oil
1/4 cup minced onion
4 cups chopped spinach
1/4 teaspoon each salt and pepper
1 cup cooked brown rice
1/4 cup shredded cheddar cheese
2 teaspoons lemon zest
1/2 cup crushed walnuts
4 pieces of sole, bones removed.
In large non-stick skillet, heat oil over medium heat.
Add onions; cook until tender but not browned, about 5 minutes. Stir in spinach, salt and pepper and cook just until spinach starts to wilt, about 3 minutes. Remove from heat.
Add cooked rice to spinach and stir in lemon zest until well combined.
Spread spinach mixture evenly over sole and sprinkle with crushed walnuts and cheese. Roll up gently using toothpicks or twine to secure.
Place sole on a lined rimmed baking sheet and bake in 375°F (190°C) oven until fish is cooked through, about 15 minutes.
Makes 4 servings.
Enjoy
Your family will love this dish
Serve with steamed vegetables or green salad.
Stuffed Sole With Walnuts and Cheese
2 teaspoons olive oil
1/4 cup minced onion
4 cups chopped spinach
1/4 teaspoon each salt and pepper
1 cup cooked brown rice
1/4 cup shredded cheddar cheese
2 teaspoons lemon zest
1/2 cup crushed walnuts
4 pieces of sole, bones removed.
In large non-stick skillet, heat oil over medium heat.
Add onions; cook until tender but not browned, about 5 minutes. Stir in spinach, salt and pepper and cook just until spinach starts to wilt, about 3 minutes. Remove from heat.
Add cooked rice to spinach and stir in lemon zest until well combined.
Spread spinach mixture evenly over sole and sprinkle with crushed walnuts and cheese. Roll up gently using toothpicks or twine to secure.
Place sole on a lined rimmed baking sheet and bake in 375°F (190°C) oven until fish is cooked through, about 15 minutes.
Makes 4 servings.
Enjoy
Sunday, February 22, 2009
Hello Food Lovers.
You are invited to join me on a culinary journey, in which I will share many delicious recipes. Your feedback is appreciated, as that guide me in the direction this blog is going to go. I love fish so will share this recipe with you.
Mustard Dill Halibut
A sweet, tangy sauce coats these moist, tender fish steaks.
Maple (or maple-flavoured) syrup 1/4 cup 60 mL
Dijon mustard (with whole seeds) 2 tbsp. 30 mL
Chopped fresh dill (or 1 1/2 tsp., 7 mL, 2 tbsp. 30 mL
dill weed)
Lemon juice 2 tbsp. 30 mL
Optional;
Garlic clove, minced (or 1/4 tsp., 1 mL, 1 1
powder)
Salt 1/2 tsp. 2 mL
Small halibut steaks (about 1 1/2 lbs., 4 4
680 g, total)
Combine first 6 ingredients in small bowl.
Place halibut in shallow dish. Pour maple syrup mixture over fish. Turn until coated. Marinate in refrigerator for 3 to 5 hours, turning several times. Drain and discard marinade. Preheat greased two-sided grill for 5 minutes. Place fish on grill. Close lid. Cook for 5 to 8 minutes until fish flakes easily when tested with fork. Serves 4.
1 serving: 212 Calories; 4.1 g Total Fat (1.3 g Mono, 1.5 g Poly, 0.6 g Sat); 54 mg Cholesterol; 6 g Carbohydrate; trace Fibre; 36 g Protein; 243 mg Sodium
Choices:
5 Protein; 1/2 Sugar
Mustard Dill Salmon: Omit halibut. Use same amount of salmon fillet or steak.
Mustard Dill Halibut
A sweet, tangy sauce coats these moist, tender fish steaks.
Maple (or maple-flavoured) syrup 1/4 cup 60 mL
Dijon mustard (with whole seeds) 2 tbsp. 30 mL
Chopped fresh dill (or 1 1/2 tsp., 7 mL, 2 tbsp. 30 mL
dill weed)
Lemon juice 2 tbsp. 30 mL
Optional;
Garlic clove, minced (or 1/4 tsp., 1 mL, 1 1
powder)
Salt 1/2 tsp. 2 mL
Small halibut steaks (about 1 1/2 lbs., 4 4
680 g, total)
Combine first 6 ingredients in small bowl.
Place halibut in shallow dish. Pour maple syrup mixture over fish. Turn until coated. Marinate in refrigerator for 3 to 5 hours, turning several times. Drain and discard marinade. Preheat greased two-sided grill for 5 minutes. Place fish on grill. Close lid. Cook for 5 to 8 minutes until fish flakes easily when tested with fork. Serves 4.
1 serving: 212 Calories; 4.1 g Total Fat (1.3 g Mono, 1.5 g Poly, 0.6 g Sat); 54 mg Cholesterol; 6 g Carbohydrate; trace Fibre; 36 g Protein; 243 mg Sodium
Choices:
5 Protein; 1/2 Sugar
Mustard Dill Salmon: Omit halibut. Use same amount of salmon fillet or steak.
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