Friday, January 29, 2016

Dessert recipe - Mango Brulee

Dessert recipe - Mango Brulee - This healthy recipe however exquisite pastry carries a simple of the tropics to your table .It's delightful , simple and a little on the more  beneficial side .I went gaga for the flavor of this formula , yet so wrapped up of my family . I trusting you appreciate this easy recipe as much as we did . 

Mangoes might just be the lord all things considered .They battle disease , alkalize the body , help in weight reduction , manage diabetes , help assimilation , clean your skin , and make the ideal nibble . Mangoes are a low-fat , low-calorie , cholesterol - free wellspring of an assortment of supplements , particularly nutrient A , nutrient C , dietary fiber and cancer prevention agent mixes .Here the sound reasons why you ought to eat a mango consistently . 

Advantages of mangoes 

- Fight malignant growth 

Cell reinforcements like quercetin , isoquercitrin , astragalin , fisetin , gallic corrosive and methylgallat present in mango secure the body against colon , bosom , leukemia and prostate malignant growths . 

- Keeps cholesterol in line 

Mango has abnormal state of nutrient C , gelatin and filaments that help to bring down serum cholesterol levels .Fresh mango is a rich wellspring of potassium , which is a significant segment of cell and body liquids that controls pulse and circulatory strain . 

- Skin chemical 

Mangoes help you unclog your pores and add freshness to the face . Mangoes are relevant to any skin type .They help clear obstructed pores that reason skin inflammation .Just cut a mango into slim pieces and keep them all over for 10-15 minutes and after that clean up or wash your face and see the outcomes . 

- Weigh misfortune 

Mango has a great deal of nutrients and supplements that help the body feel more full .Also , the sinewy organic product supports the stomach related capacity of the body by consuming extra calories , helping in weight . 

- Eye care 

Did you realize that mango is wealthy in nutrient A .one cup of cut mangoes rises to 25% admission of your day by day need of nutrient A .Mangoes help in advancing great vision , battles dry eyes and furthermore avert night visual impairment . 

- Helps in assimilation 

Mango contains compounds that help in separating protein .The sinewy idea of mango helps in processing and end .It is rich in pre-biotic dietary fiber , nutrients and minerals . 

- Strengthens your insusceptible 

The destructive mix of nutrient C , nutrient An and 25 various types of carotenoids keep your insusceptible framework solid . 

Solid tips to weight reduction 

- Don't skip breakfast : Research shows having breakfast causes you control your weight .Some individuals skip breakfast since they figure it will enable them to get in shape , however missing dinners doesn't enable us to get thinner and isn't beneficial for us as we can pass up basic supplements .It could likewise urge us to nibble more for the duration of the day since you feel hungry . 

- Eat normal dinners : Some individuals figure missing suppers will enable them to get thinner , however it's been indicated eating consistently during the day helps consume calories at a quicker rate .It additionally lessens the compulsion to nibble on sustenances high in fat and sugar . 

- Eat a lot of foods grown from the ground : Fruit and veg are low in calories and fat , and high in fiber - three fundamental elements for effective weight reduction .They likewise contain a lot of nutrients and minerals . 

- Get increasingly dynamic : Studies show ordinary action is critical to getting in shape and keeping it off .As well as giving various medical advantages , exercise can help consume off the abundance calories you can't slice through eating routine alone . 

- Drink a lot of water: People some of the time mistake hunger for craving .You can wind up expending additional calories when a glass of water is truly what you need .You should plan to drink around six to eight glasses (1.2 liters) of liquid, ideally water , consistently - or more if it's warm or you're practicing .

Serves 2

2 mangoes
4 teaspoons rum , or orange juice
4 teaspoons brown sugar
1 lime , cut into wedges

1. Preheat broiler.

2 . Place one mango on a cutting board with the narrow side facing you .With a sharp knife , slice off one side , sliding the knife along the flat seed .Repeat on the other side of the mango .With a paring knife , make crisscross cuts through the flesh , cutting up to but not through the skin .Repeat with the second mango .

3 . Sprinkle 1 teaspoon brown sugar over each mango half , then drizzle each one with 1 teaspoon rum (or orange juice) .Set mango halves on a broiler pan or baking sheet .Broil until tops are light golden , 5 to 7 minutes .Serve with lime wedges .

Thursday, January 28, 2016

chicken recipe - Chicken Cacciatore Parmesan

Chicken  recipe - Chicken Cacciatore Parmesan  .Add extra flavor to traditional chicken cacciatore by topping breaded chicken breasts with sauteed peppers , onions , mushrooms and olives and sprinkling of shredded mozzarella , before baking until bubbly and golden brown . Try this easy recipe ....

Health benefits of baked chicken breast

Chicken breasts are not only easy to prepare , they also provide the body a lot of health benefits .

One, the lean protein in skinless breasts has been found to increase your metabolism .Digesting protein boosts cellular activity ; in the process , the body burns excess fats . To enjoy the breasts maximum burning potential , cook skinless and boneless breasts only .This way , the meat is as lean possible and contains less calories .

The vitamins and minerals in breast help keep vital organs in tiptop condition .They help prevent various medical conditions , including anemia and Alzheimer's .If you want to lower your risk for cancer eating baked regularly may help .This chicken meat contains 60% niacin as well as selenium , which boost your immune system .Vitamin B improves your metabolism , allowing you to burn more fats every day .Vitamin B 6 maintains health of blood vessels , which is essential for warding off heart diseases such as stroke .

Minerals including iron , selenium , phosphorous and zinc help maintain bone and teeth health , prevention of anemia ,and many more .Essential amino acids , on the other hand , help keep normal functioning of the body .

Mozzarella Cheese
A mild , white fresh cheese made by a special process where the curd is dipped into hot whey then stretched and kneaded to the desired consistency .At one point , mozzarella was made only from water buffalo milk .Now ,it is usually made with cow's milk .There are two forms , regular and fresh .Regular mozzarella is available in low -fat and nonfat forms and has a semi-soft , elastic texture and is drier than fresh mozzarella .Fresh mozzarella is made from whole milk and has softer texture and sweet , delicate flavor and is typically packed in water or whey .Buffalo mozzarella ,is the most prized of the fresh mozzarellas , and is a combination of water buffalo milk and cow's milk .

chicken  recipe - Chicken Cacciatore Parmesan

Serves 4

2 tablespoons all purpose flour
4 boneless , skinless chicken breasts
1 tbsp olive oil
2 medium yellow peppers
1 medium onion
1 package sliced mushrooms
1 cup sweet and spicy sauce
1/2 cup shredded mozzarella

1 . Heat oven to 350 degrees F .Place the flour in a large resealable plastic bag .Add the chicken and shake to coat .

2 . Heat 1 1/2 tsp of the oil in a large skillet over medium heat .Add the chicken and cook , until browned , 4 to 5 minutes per side .Transfer to the baking dish .

3. Return the skillet to medium heat and heat the remaining 1 1/2 tsp oil .Add the peppers , onion and mushrooms and cook , stirring occasionally , until tender , 8 to 10 minutes .Remove from heat and stir in the marinara , olives and 1/4 cup water .

4 . Spoon sauce mixture over chicken in the baking dish and sprinkle with the cheese .Bake until sauce bubbles around edges , the cheese melts and chicken is cooked through , 30 to 35 minutes .

Wednesday, January 6, 2016

Healthy recipe for weight loss - Healthy Vegetarian Salads

Healthy recipe for weight loss - Healthy Vegetarian Salads - With the increasing consciousness about the importance of health and fitness , more people have started to eat healthy and engage in regular workouts but the lack of time and the ever-busy work schedule often prevents us from preparing healthy recipe at home .So, people are opting for simple calorie diet plan which contain easy to prepare vegetarian and non-vegetarian salads high in protein , fiber and vitamins . Try this easy recipe ...

Vegetarian salad recipes are easy to prepare and help in increasing satiety which in turn reduces the propensity to feast on unhealthy junk foods .Usually , junks foods are extremely harmful to the body and are devoid of any nutrition .Healthy salads for lunch and dinner made from fresh vegetables and dairy products provides several nutrients , vitamins and essential minerals required for human body and aids in weight loss .

Good salad making tips
Homemade dressing : This just takes to a new level , and it's only a tiny bit more work than opening a store -bought dressing .

Make everything bite .sized or smaller .When each bite contains more than one type of food , salad just tastes better .And no one wants to contend with a huge tomato wedge or thick cucumber slice-so cut everything into a similar size so that each forkful is tasty and manageable .

Dry your lettuce (or other greens) well .Wet lettuce is flavorless , and doesn't hold onto dressing which makes it even more flavorless .Wash and thoroughly dry your greens by using a salad spinner then patting dry with a clean kitchen towel -or use pre-washed bagged greens .

Toss the salad before serving .If you let each person put on their own dressing , some bites will be coated and others will be bland .Add the dressing and toss a few minutes before serving , so the dressing has a chance to really flavor the vegetables before they get eaten .

Make it interesting .Iceberg lettuce with unripe tomatoes will not appeal to most palates .So get creative ! If you're missing an ingredient, replace it with something else that will provide the same effect (crunch , spice , tang ,creaminess , etc).No one will know and it'll still be delicious !

Here are some of the easy healthy salad recipes that are extremely delicious and wholesome .

Crunchy Cracks Salad

This is one of the most nutritious healthy salads recipes that is made from a combination of cabbage , carrots ,and yogurt .Cabbage is a great vegetable for weight loss having just 33 calories per cup .Low fat yogurt is a powerhouse of protein that is essential for cell growth , tissue repair , and muscle building .It is an amazing substitute for non- vegetarian sources of protein like meats .Therefore , this salad can be a great inclusion to healthy bodybuilding diet for vegetarians .

Healthy recipe for weight loss - Healthy Vegetarian Salads

200 g of cabbage finely chopped
1 large carrot
4 onions , finely chopped
150 g plain low fat yogurt
pepper to taste 
30 g radishes , sliced
1/3 cup unsalted roasted peanuts
4 tablespoons chopped parsley

Mix the cabbage , carrot and onions in a large bowl .Stir the yogurt and season with pepper .Dress this onto the cabbage mixture and toss well .Just before serving , top it with the radishes , peanuts and the parsley .

Rainbow salad

Usually , kids and teens are fussy about eating vegetables but this is one colorful salad that they are definitely going to love .This is one of the complete healthy salad recipes for dinner that the whole family will enjoy without any complaint .The rainbow salad contains a wide range of colorful vegetables such as bell peppers, carrots , broccoli and onions .Bell peppers are not loved just because of their stunning colors , but for their low calorie content as well .A cup of bell pepper supplies the daily recommended requirement of vitamins A and C and is loaded with phytochemicals and carotenoids that have potent anti-inflammatory benefits .This rich combination of nutrient rich vegetables in this salad makes it an integral part of any healthy food chart .

1 and a 1/2 cup of diced bell pepper
1 and a 1/2 cup of chopped broccoli 
1 cup shredded carrots
1/2 cup diced radishes
1/2 cup of cream 
50 grams of finely diced onions 

Take bell peppers, broccoli , carrots , radishes , dressing and onion in a medium bowl .Toss to mix .You can also add up few herbs and spices to taste and serve chilled .

Alerry Salad

This is a delicious and sweet salad that can also work as a healthy dessert when you are craving something sweet .This is one of the best healthy salad recipes that contain the goodness of almonds , raspberries , and romaine lettuce .Almonds are the healthiest of nuts that is rich in biotin , vitamin E , vitamin B2 and minerals like magnesium .Almonds are extremely beneficial for weight loss and snacking on almonds on a daily basis is effective in maintain body weight at a healthy level .Raspberries are the healthiest of berries rich in antioxidants like anthocyanins , flavonols and tannins that beneficial in neutralizing the negative effects of oxidative stress and preventing the onset of chronic disease .The vitamin E and antioxidants in almonds and raspberries are really beneficial for skin and prevents premature skin aging .This salad is the best way to get clear healthy skin through diet .

4 cups of torn romaine lettuce 
1 cup fresh raspberries
1/2 cup toasted and sliced almonds
1/2 cup raspberry jam
2 tablespoon lemon juice
1/4 cup honey 
2 tablespoon of vegetable oil

In a salad bowl , combine romaine , raspberries and almonds .In a blender , combine the remaining ingredients , cover and process until smooth .Serve the salad with raspberry jam topping .

Quinoa and Tofu Salad

This is one of the easy home recipes for salads that is jam packed with nutritious ingredients like quinoa , olive oil , bell peppers , tomatoes , and cucumbers .Quinoa is a midly flavored gain rich in protein and is an amazing substitute for rice .It is loaded with minerals , folate and fiber and contains no gluten .Being higher in fiber than most of the food grains , quinoa is the best choice for weight watchers because it helps in enhancing satiety and preventing the craving for unhealthy foods .

1 cup of rinsed quinoa
1 cup of baked smoked tofu cut into cubes
1 yellow bell pepper diced
1 tomato diced
1/2 cucumber diced
1 tbsp of chopped parsley
1 tbsp of chopped mint leaves
2 cloves of garlic minced
2 tablespoon of lemon juice
1 teaspoon of black pepper powder
1 teaspoon of salt
2 cups of water
2 tbsp of extra virgin olive oil

Boil the water in a saucepan and add 1/2 teaspoon of salt  , pour the quinoa and reduce the heat to simmer .Cover the quinoa and cook till the water absorbed .It will take 15 -20 minutes approximately .Now , pour the quinoa in a baking tray and spread it evenly so that it cools down .Mix the lemon juice , garlic , remaining salt and papper in a large bowl and the cooled quinoa to it along with the tofu , bell pepper , tomatoes , cucumber , mint leaves and parsley , toss well and serve .

Tuesday, January 5, 2016

Chicken recipe - Sweet Chilli Chicken and Noodle Salad

Chicken recipe - Sweet Chilli Chicken and Noodle Salad - This easy recipe low fat sweet chilli chicken and noodle salad is a great for enjoy at anytime and everywhere ...Try this healthy recipe ...

Ingredients benefits
Vermicelli rice noodle : Nutritionally , the vermicelli rice noodle is calorie dense and high in carbs , but fat -free and low in sodium .With 200 calories in a 56 gram -or 2 ounce -serving , vermicelli rice noodles are a high -energy -dense food .Energy density refers to the numbers of calories a food contains compared to its weight .The vermicelli noodle contains 3.5 calories per gram ; compare that to a low energy dense food such as broccoli , which has 0.5 calories per gram .

The noodles contain 3 grams of protein per 2 ounce serving .Because the noodles are made from rice , they do not contain all of the essential amino acids , making them an incomplete source of protein .But you can meet your daily protein needs eating foods throughout the day , even if they are nonmeat source , such as other grains , beans or vegetables .

This noodle is low in sodium .Getting too much sodium in your diet increase your risk of developing high blood pressure , according to the American Heart Association .When trying to limit the sodium in your diet , vermicelli rice noodles make a good choice as you combine them with other low-sodium foods .A 2- ounce serving contains 22 milligrams of sodium .Limit your daily sodium intake to less than 1,500 milligrams a day .

-Cucumbers are 95 percent water , keeping the body hydrated while helping the body eliminate toxins .Cucumbers have most of the vitamins the body needs in a single day .Don't forget to leave the skin on because the skin contains a good amount of vitamin C, about 10 percent of the daily recommended allowance .

-Cucumbers are known to contain lariciresinol , pinoresinol and secoisolariciresinol .These three lignans have a strong history of research in connection with reduced risk of several cancer types , including breast cancer , ovarian cancer , uterine cancer and prostate cancer .

-Relieves bad breath : Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds , the phytocchemcials will kill the bacteria in your mouth responsible for causing bad breath .

Cherry Tomatoes : Cherry tomatoes are miniature versions of traditional beefsteak tomatoes , but they are equally as nutritious .In addition to the 1.3 grams of protein , 1.8 grams of fiber and 20 milligrams of vitamin C in 1 cup of cherry tomatoes , you also get a healthy does of other vitamins and minerals essential for good health .Cherry tomatoes contain lycopene , an antioxidant that lowers your risk of certain disease caused by cellular damage .

Noodle cooking tips
-Always buy freshly made noodles .You can prepare at home .

-Break the noodles before boiling them .This allows easy cooking .Don't break them into very small pieces .

-One cooking tip to boil noodles is , while boiling them , add few drops of oil and salt to avoid sticking the noodles .

-When the noodles are almost boiled , add little cold water 2 minutes before draining .This prevents them from sticking and overcooking .

-One important tip or trick while cooking noodles or chow mein is to run cold water immediately after straining the noodles .This avoid sticking them .

Serves 4
Time : 20 minutes
200 g vermicelli rice noodles
250 g cooked skinless chicken breast, shredded
2 small cucumbers , halved , deseeded , cut into in sticks
2 carrots , cut into sticks
250 g cherry tomatoes , quartered
125 g bean sprouts
1/2 cup each fresh mint , coriander and Thai basil

 Sweet chilli dressing
1 large red chilli , deseeded , finely diced
1 clove garlic , crushed
1 tablespoon brown sugar
1 tablespoon fish sauce
1/4 cup lime juice 

1 .Place noodles in a large saucepan of boiling water and simmer for 4 minutes until softened .Drain noodles , refresh in cold water and drain again .Set aside .

2 . Meanwhile , make Sweet chilli dressing .Place all dressing ingredients into a food processor or blender and puree until smooth .Set aside .

3 . Place noodles , chicken , cucumber, carrots , tomatoes , bean sprouts and herbs into a large bowl .Add dressing and toss to combine .Divide among bowls and serve immediately .

Monday, January 4, 2016

healthy recipe for weight loss - Citrus Berry Smoothie

healthy recipe for weight loss - Citrus Berry Smoothie . This easy recipe  is bursting with berries and orange juice , healthful sources of carbohydrate and powerful antioxidants .Getting plenty of antioxidant-rich foods makes sense for active people , since free radicals are produced any time the body's cells process oxygen .

Ingredients benefits
Berries : The antioxidants in berries can help your body fight oxidative stress caused by free radicals that can lead to illness .Eating a diet rich in antioxidants can help improve your health , protect your skin and hair , and prevent certain disease .All fruits and vegetables contain antioxidants , but nutrients -rich berries are some of the absolute bast source .

Vitamin C is another strong antioxidant found in berries .It is largely responsible for the health of collagen , which helps maintain cartilage stores and aids in joint flexibility .Eating vitamin C -rich berries will contribute to radiant skin and healthy hair , and may reduce the risk of arthritis , cataracts and macular degeneration .

Orange juice : Orange juice , as you can probably guess , is the juice squeezed from the popular and delicious citrus fruit, oranges .It is widely considered one of the healthiest beverages because of its wide range of health benefits , which include its ability to boost immune system function , reduce signs of aging , protect against cancer , boost cellular repair and metabolism , detoxify the body , improve circulation , improves blood pressure , reduces inflammation , and lowers cholesterol levels .

Plain yogurt : One cup of plain , nonfat yogurt contains up to 14 g of protein , one-fifth of most people's daily protein requirement .Yogurt offers a high amount of protein for just a few calories .Because protein helps satisfy hunger , consuming yogurt fills you up with less food and fewer calories .

Eat nonfat , plain yogurt that contains 'live' or 'active' cultures , if you are taking or have recently taking a round of antibiotics ,Antibiotics kill both healthy and harmful bacteria , leaving your body with fewer defenses against other possible in yogurt help refuel your body with healthy bacteria , minimizing the unhealthy effects of antibiotics .

Honey : One tablespoon of honey contains 64 calories , yet it has a healthy glycemic load around 10 for 1 tbsp , which is a little less than a banana , and does not cause a sugar spike and elevated insulin release like white sugar .Although honey is an affordable food , bees spend thousands of hours collecting pollen from around two million flowers to make one pound of pure honey .

Honey benefits include : A rich taste , high nutritional benefits , promotes the growth of good bacteria in the intestine , soothes and heals skin wounds , block free radicals , aids sleep , counters pollen allergies and reduce homocysteine levels to maintain a healthy heart .

healthy recipe for weight loss - Citrus Berry Smoothie

Yield : 1 smoothie , about 2 cups
Time: 20 minutes

11/4 cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract

Place berries , yogurt , orange juice , dry milk , wheat germ , honey and vanilla in a blender and blend until smooth .

Sunday, January 3, 2016

Dessert recipe - Apricot-Walnut Cereal Bars

Dessert recipe - Apricot-Walnut Cereal Bars - Crispy and chewy , this bar is a good -for -you alternatives to store-bought cereal bars .The secret ingredients , silken tofu , will give your day a protein-packed start .This easy recipe also works with other fruit and nut combinations .Let try this healthy recipe ...

Tofu health benefits
Tofu , a fermented soy product ,is made by curdling soy milk , in a similar manner to cheese .Invented during the time of the Han Dynasty , around 206 BCE in China , tofu is now a staple food in many Asian cuisines and is enjoyed in many parts of the world .Tofu's health benefits are numerous .

 4 -ounce serving of tofu provides about 43 percent of your daily allowance for the essential amino acid trytophan .It also supplies one-third of your daily allowance  of iron , which is required for oxygen transport ,and manganese , which is necessary for proper nerve function and bone growth .The same serving provides 15 percent of your daily requirement for heart -healthy omega -3 fatty acids .Four ounces of tofu also contain 10 percent of your daily requirement of calcium -important for bone growth and nerve and muscle function -and 8 percent of your daily requirement of magnesium , which promotes muscle relaxation .

Eating soy foods during adolescence and preadolescence may help prevent breast cancer later in life , according to a review study published in the November 2012 'Journal of Adolescent Health'. A retrospective study of soy consumption in 15,600 Japanese women found that those who consumed moderate to high levels of soy foods had lower rates of breast cancer after menopause ; however , soy consumption didn't affect cancer rates in malignancy of existing breast cancer in some women , according to a study published in the December 2012 'Journal of Biological Chemistry ' .In the tissue culture study , equol promoted growth and reproduction of human breast cancer cells .These preliminary results indicate that women whose digestive system are capable of converting the isoflavone daidzein to equol might need to avoid tofu and other soy products if they develop breast cancer .

Apricot Health Benefits

In fresh apricots , the highest level of vitamins is provided by vitamin A-13% of the daily value in one fruit .This includes several beneficial carotenes , which release powerful antioxidants essential for maintaining your optimal vision , healthy skin and mucus membranes , and for protection against lung and mouth cancers .

Apricots also are a good source of vitamin C , known to ward off vision problems , and provide even more free radical -scavenging activity in your body .Flavonoids such as lutein and beta cryptoxanthins have such a high degree of benefits that they can actually help slow and even prevent age-related debilities and disease .Zeaxanthin , a carotective UV-filtering functions that may ultimately protect you against macular degeneration .

Dried apricots are excellent sources of dietary fiber .They're especially rich in soluble fiber , the type that dissolves into a gel-like substance and binds to fatty acids to encourage their excretion in waste ,This is the quality that gives soluble fiber its ability to reduce high LDL and total cholesterol levels .A half cup serving of dried apricots provides 19 percent of the daily value for fiber .

Dessert recipe - Apricot-Walnut Cereal Bars 

Yield: 16 servings

3 cups old fashioned rolled oats
1/2 cup chopped walnuts 
3 cups unsweetened puffed -grain cereal 
2 cups chopped dried apricots
1/4 cup all purpose flour
1/2 teaspoon salt
12 ounces silken tofu , drained
1 large egg 
1/2 cup canola oil
1 cup honey 
1 tablespoon vanilla extract
2 tablespoons freshly grated lemon zest

1. Preheat oven to 350 degrees F .Coat a large (15 1/4 -by -101/4 inch) jellyroll-style pan with cooking spray .

2 . Spread oats and walnuts on a baking sheet with sides .Bake until fragrant and light golden , 8 to 10 minutes .Transfer to a large bowl and add puffed cereal , dried apricots , flour and salt , stir to combine .

3. Meanwhile , puree tofu , egg , honey , vanilla and lemon zest in a food processor or blender until smooth , scraping down the sides as needed .Make a well in the center of the oat mixture ; fold in the tofu mixture until combined .Spread evenly in the prepared pan .

4. Bake until firm in the center and golden brown , 35 to 40 minutes .Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife .

Saturday, January 2, 2016

Dessert recipe - Blueberry -Coconut -Macadamia Muffins

Dessert recipe - Blueberry -Coconut -Macadamia Muffins - The one -two punch of coconut and macadamia nuts in this luxurious muffins will make you think you're having your morning coffee in Hawaii .Drizzle with honey for healthy recipe added touch of sweetness .They are worth every twisted tongue and exhaustible explanation because they are fragrant , tropical and fabulous .Try this easy recipe ...

Dessert recipe - Blueberry -Coconut -Macadamia Muffins

Sweet , delicious and flavorful macadamia nut is one of the popular edible nuts packed with notable health - benefiting nutrients .

-Macadamia nuts have sweet taste and are rich source of energy .100 g of nuts provide about 718 calorie / 100 g , which is one of the highest calorific values among nuts .

-These nuts are packed with numerous health -benefiting nutrients , minerals , antioxidants and vitamins that are essential for optimum health and wellness .

- 100 g of macadamia provides 8.6 g or 23% of daily -recommended levels of dietary fiber .Additionally , they are a very good source of phytosterols . However , the nuts carry no cholesterol .

-Since macadamia is free from gluten , it is one of the popular ingredients in the preparation of gluten -free food formulas .Such formula preparations are a healthy alternative in patients with wheat gluten allergy and celiac disease .

-Macadamia are an excellent source of minerals such as calcium , iron , magnesium , manganese and zinc .100 g nuts provide 3.6 g of selenium .Selenium is a cardio protective micro - mineral and an important antioxidant cofactor for glutathione peroxidase  enzyme .

-Furthermore , the nuts are also rich in many important B- complex vitamins that are vital for metabolic functions .100 g of nuts provide 15% of niacin , 21 % of pyridoxine (vitamin B-6) , 100% of thiamin , and 12 % of riboflavin .

-They contain small amounts of vitamin A , and vitamin E .Both these fat -soluble vitamins process potent antioxidant activities , which serve to protect cell membranes and DNA  damage from harmful oxygen -free radicals .

In concise , sweet ,refreshing macadamias brimming with essential minerals , vitamins and heart -friendly mono-unsaturated fatty acids.

Muffins making tips :
Mix wet and dry separately : To prevent the mix from being overworked , first mix the wet ingredients together in one bowl and mix the dry ingredients in another .Make a well in the dry ingredients , carefully pour in the wet ingredients , then stir the mix a couple of times to roughly combine .

Don't over Stir : The most important rule of muffins making is to not over stir the mix .Instead , what you really want is to just moisten the ingredients .Resist the temptation to stir or beat the batter until it is smooth and lump free .You want the final mix to be lumpy , thick , floury , and looking very messy .

Add your flavors last : While spices should be added with all the other dry ingredients , fruit, nuts , and anything lumpy should be added last .Give the batter one more light -handed stir once you're added them in and then you're done .

Don't overfill: Aim to fill the cups 3/4 full to get muffins with nice round tops , and to prevent them from spilling out over the top of the cups .

Add a flavorful sprinkle : Once the muffin cups are all filled , you can choose to sprinkle the tops with more fruit , nuts or a crumble topping for even more flavors .As the muffins rise these flavorful toppings will cook into the tops of the muffin .

Dessert recipe - Blueberry -Coconut -Macadamia Muffins

Yield : 12 muffins

1/4 cup unsweetened coconut 
2 tablespoon plus 3/4 cup all -purpose flour , divided
2 tablespoon plus 1/2 cup brown sugar , divided
5 tablespoon chopped macadamia nuts , divided
2 tablespoon canola oil , divided
1 cup whole -wheat pastry flour or whole wheat flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1/2 teaspoon ground cinnamon
1 large egg 
1 large egg white
3/4 cup nonfat buttermilk 
2 tablespoons butter. melted
1/2 teaspoon coconut or vanilla extract
1 1/2 cups fresh or frozen blueberries

1. Preheat oven to 400 degrees F .Coat a 12 -cup muffin pan with cooking spray .

2. Combine coconut , 2 tablespoons all purpose flour , 2 tablespoons macadamia nuts in a small bowl .Drizzle with 1 tablespoon oil , stir to combine .Set aside .

3 .Whisk the remaining 3/4 cup all purpose flour , whole wheat flour , baking powder , baking soda ,salt and cinnamon in a medium bowl .Whisk the remaining 1/2 cup brown sugar , the remaining 1 tablespoon oil , egg , egg white , buttermilk , butter and coconut (or vanilla) extract in a medium bowl until well combined .Make a well in the center of the dry ingredients and pour in the wet ingredients , stir until just combined .Add blueberries and the remaining 3 tablespoons nuts , stir just to combine .Divide the batter among the prepared muffins cups . Sprinkle with the reserved coconut topping and gently press into the batter .

4. Bake the muffins until golden brown and a wooden skewer inserted in the center comes out clean , about 20 minutes . Let cool in the pan for 10 minutes , then remove from the pan and let cool on a wire rack at least 5 minutes more before serving .

Cake recipe - Cauliflower Chocolate Cake

Cake recipe - Cauliflower Chocolate Cake . This easy recipe chocolate cake is made with cauliflower .The secret ingredient makes this cake so soft and delicious ... Cauliflower helps give this cake a crumby , cake texture .Plus you get the health benefits of cauliflower in this healthy recipe .

Cake recipe - Cauliflower Chocolate Cake .

Because of its beneficial effects on numerous aspects of health , cauliflower can easily be described as a super food !
Fight cancer : Cauliflower contains sulforaphane , a sulfur compound that has also been shown to kill cancer stem cells , thereby slowing tumor growth .Some researchers believe eliminating cancer stem cells may be key to controlling cancer .

Boost Heart Health : Sulforaphane in cauliflower and other cruciferous vegetables has been found to significanttly improve blood pressure and kidney function .Scientists believe sulforaphane benefits are related to improve DNA methylation , which is crucial for normal cellular function and proper gene expression , especially in the easily damage inner lining of the arteries known as the endothelium .

Detoxification Support : Cauliflower helps your body's ability to detoxify in multiple ways .It contains antioxidants that support Phase 1 detoxification along with sulfur containing nutrients important for Phase 2 detox activities .The glucosinolates in cauliflower also activate detoxification enzymes .

Before we get the recipe , here are a few of tips on how to make any cake (or sweet bread) recipe a little bit healthier .

Healthier Cake Tips:
-Applesauce is your friend : This old lunchbox favorite makes a great substitute for sugar or fat when baking a cake (just don't try to replace both at the same time ).When subbing for sugar , applesauce can be used as a replacement in a 1:1 ratio - just be sure to reduce the amount of milk , water , or other liquid in the recipe by 1/4 cup for every cup of applesauce added .To cut down on oil or butter , start by replacing half of the fat with applesauce ( for example , a recipe using 1 cup oil would be reduce to 1/2 cup oil and 1/2 cup applesauce ).

-Swap white flour for something a bit healthier : Skip white flour for something healthier , whether it's whole-wheat flour , nut flour or a mix of a few different types .White or all purpose flour is processed in a way that removes the bran (the outer layer of the wheat grain) and germ of the wheat , taking away all the healthy stuff like fiber .

-Slim down the topping : If you're already chowing down on cake , there's no need to top it with more refined sugar ! Instead of traditional frosting and candy toppings , try frosting with something lighter , such as fresh whipped cream or coconut whipped cream or meringue .Instead of sprinkles or candy , top with fresh fruit or antioxidant -rich dark chocolate .

-Cut down on fat to save unnecessary calories : In addition to applesauce , there are a number of easy and healthy recipe substitutions to help cut back on unnecessary added fat in all kinds of baking recipes .For example is mashed banana . Just one cup of mashed banana works perfectly in place of 1 cup of butter or oil (just be prepared for a big banana flavor kick , too ).For chocolate cake , 3/4 cup prunes pureed with 1/4 cup boiling water makes another great substitute for butter .

Cake recipe - Cauliflower Chocolate Cake .


Serves 4
3/4 cup white flour
1/2 tsp baking soda 
1/2 tsp salt 1 tsp baking powder
1/4 cup unsweetened cocoa powder
2 tsp  ground flax
 1/3 cup sugar of choice
1/8 tsp uncut stevia or 1/4 cup additional sugar
1/2 to 1 cup mini chocolate chips 
1 tbsp pure vanilla extract
2 loosely -packed cups frozen cauliflower , thawed completely but not cooked
1/2 cup milk of choice .
3 tbsp oil (or omit and increase milk to scant 2/3 cup , for a lower fat option )

Preheat oven to 350 F ,and grease the square baking dish .Combine all dry ingredients in a bowl , and mix very well .Combine all liquid ingredients and the cauliflower in a food processor and blend until super smooth , so there are no lumps whatsoever .

Pour wet into dry , and mix until just combined , then pour into prepared pan and bake 30 minutes .Or you can try bake only 14 minutes and then leave uncovered in the fridge overnight , and it'll firm up and turn out like fudge ! . 

Let cool completely .After a day , this cauliflower cake is best stored in the fridge . Enjoy !

Friday, January 1, 2016

Healthy recipe for weight loss - Avocado Wedges Wraps

Healthy recipe for weight loss - Avocado Wedges Wraps

Healthy recipe for weight loss - Avocado Wedges Wraps . Crispy avocado wedges are a new , healthy and interesting option for putting in a fajita wrap ! Switch up chicken or beef for these baked crispy avocado wedges , which you can serve up with leaves , salsa and condiments . Add a little more hot sauce at the end of this healthy recipe if you like it hot , or leave it out if you prefer to keep things mild .This is a whole new take on fajitas , and you and your family are going to love this easy recipe ..

Avocado is a great source of monounsaturated oleic acid that research has  shown to both reduce dangerous  low -density lipoprotein cholesterol at the same time as increasing the more beneficial high -density lipoprotein cholesterol .

Avocados also contain a rich variety of heart nutrients including vitamin E for preventing cholesterol oxidation , folate for reducing dangerous homocysteine levels in the blood pressure ; phytosterols for reducing cholesterol absorption ; and dietary fibre to control blood sugar levels .

Avocado benefits also include protecting your skin from wrinkles an other visible signs of aging with its antioxidant carotenoids , vitamin E which helps guard against photo-aging from sun exposure and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin's elasticity and firmness .

Healthy Eating Tips
Prepare more of your own meals : Cooking more meals at home can help you take charge of what you're eating and better monitor exactly what goes into your food 

Make the right changes : When cutting back on unhealthy foods in your diet , it's important to replace them with healthy alternatives .Replacing dangerous trans fats with healthy fats will make a positive difference to your health . 

Simplify : Instead of being overly concerned with counting calories , think of your diet in terms of color , variety , and freshness .Focus on avoiding packaged and processed foods and opting for more fresh ingredients .

Read and labels: It's important to be aware of what;s in your food as manufactures often hide large amounts of sugar or unhealthy fats in packaged food , even food claiming to be healthy .

Drink plenty of water : Water helps flush our system of waste products and toxins , yet many people go through life dehydrate-causing tiredness , low energy , and headaches .It's common to mistake thirst for hunger , so staying well hydrated will also help you make healthier food choices .

Healthy recipe for weight loss - Avocado Wedges Wraps 

Serves 6
2 avocados
75 g plain flour
2 eggs
75 g breadcrumbs
1/2 tablespoon light olive oil
2 corn on the cobs
a pinch of sweet smoked paprika
a pinch of chilli flakes
large handful coriander
1 lime
2 spring onions
half a red pepper
12 mini tortilla wraps
shredded iceberg lettuce
tomato sauce ,to serve
soured cream , to serve

Heat the oven to 200 C , gas 6 .Peel and stone the avocados and slice into 6 wedges .Dip in plain flour , then dust off the excess . Dip into the beaten eggs , then coat in a breadcrumbs .Repeat the process again to double coat .Bake for 10-15 minutes , drizzling over any leftover egg after 5 mins to help them crisp up .Cut each one in half to serve .

Heat 1/2 tbsp light olive oil in a pan and cook the sweetcorn sliced off 2 cobs with a pinch of sweet smoked paprika and a pinch of chilli fakes .Take off the heat and stir in a large handful of coriander , chopped , a little lime juice , 2 spring onions , chopped and half a red pepper , sliced .

Layer up 12 mini tortilla wraps with iceberg lettuce , the sweetcorn mix and 2 pieces of avocado. Add some tomato sauce and soured cream .

Healthy recipe for weight loss - Curried Fish Stew

Healthy recipe for weight loss  - Curried Fish Stew

Healthy recipe for weight loss - Curried Fish Stew . A spicy combination of curried fish .This easy recipe goes well with brown rice and light coconut milk .

Benefits ingredients ...
Fish is high in many important nutrients , including high quality protein , iodine and various vitamins and minerals .Fatty types of fish are also high in omega 3 fatty acids and vitamin D.
Eating at least one healthy recipe of fish per week has been linked to reduced risk of heart attacks and strokes , two of the world's biggest killers .

Brown rice 
Rich in Selenium : Brown rice is better than white - most of us know that ! Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer , heart disease and arthritis .

High in Manganese : One cup of brown rice provides 80% of our daily manganese helps the body synthesize fats .Manganese also benefits our nervous and reproductive systems .

Promotes weigh loss : The fiber content of brown rice keeps bowel function at it's peak since it makes digestion that much easier .Brown rice is the perfect addition to the daily diet for those seeking bowel regularly .In addition , brown rice also makes the tummy feel full which translates to smaller meal portions .

Rich in antioxidant : This is one of the best kept .We usually associate antioxidant rich foods with blueberries , strawberries and other fruits and vegetables .The antioxidant capacity of brown rice is right up there with these super stars .

High in fiber : Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer .This can be attributed to the high levels of fiber naturally contained in brown rice .These fibers attach to substance that cause cancer as well as to toxins in the body , thus eliminating them and keeping them from attaching to the colon wall .

Cherry Tomatoes
 Cherry tomatoes are one of the richest sources of vitamin C .You need vitamin C to keep your immune system in tip top shape , but it also works as an antioxidant .Vitamin C , along with other antioxidants , neutralizes damaging free radicals that destroy healthy cells .

Healthy recipe for weight loss  - Curried Fish Stew

Serves 5
6 spring onions
1 fresh red chilli
5 cm piece of ginger
olive oil
1 handful of curry leaves
1 teaspoon black mustard seeds
1 level teaspoon ground turmeric
1/2 teaspoon chilli powder
1/2 teaspoon cumin seeds
1/2 teaspoon fennel seeds
12 large raw shell on king prawns 
300 g brown rice
250 g ripe mixed -color cherry tomatoes
400 g tin of light coconut milk
600 g white fish fillets 
1 lemon 
12 uncooked poppadoms

Trim the spring onions and finely slice with the chilli , then peel and matchstick the ginger .Put a 25 cm shallow casserole pan on a medium heat with 1 tablespoon of oil , the spring onions , chilli , ginger , curry leaves and all the spices .Stir and fry for 5 minutes ,or until lightly golden .

Meanwhile , remove the prawn heads and stir them into the pan as you go for serious added flavor , then add the rice and 1.2 litres of boiling water .Simmer for 10 minutes while you peel the rest of the prawns , then use a small sharp knife to lightly score down the backs and devein them , which will mean they butterfly as they cook . Keep in the fridge until needed .

Halve and add the tomatoes to the pan, then cover with the coconut milk .Simmer for 20 minutes , then cut the fish in half across the middle and place  in the pan for a further 10 minutes , or until the fish and rice are cooked through , adding the prawns for the last 5 minutes .

Pick out the prawn heads , squeeze out all the lovely juicces , then discard and loosen the stew with a little boiling water , if needed .Have a taste , and season to perfection with sea salt , black pepper and lemon juice .One by one , puff up your dry poppadoms in the microwave for around 30 seconds each and serve with the stew .