Sunday, November 23, 2008

Otak Otak Kukus


Sumber: Nutrition Society of Malaysia

Bahan-bahan

250 g (5 biji) telur, dipukul (3 dibuang kuningnya)

100 ml (1/2 cawan) pati santan, dicampur dengan 100 ml (1/2 cawan) susu skim

15 g (1 sudu makan) tepung jagung

1 pokok daun ketumbar - dicincang

1 pokok daun bawang - dicincang

daun pisang untuk membungkus

garam secukup rasa

Bahan digiling

600 g ikan tenggiri, tanpa tulang

12 g (1.2 sm) halia

20 g (2 sm) kunyit hidup

80 g (8 ulas) bawang merah

40 g (4 ulas) bawang putih

7 g (7 biji) cili kering

25 g (1 batang) serai

5 g (1 sudu teh) jintan manis

5 g (1 sudu teh) jintan putih

10 g (1 sudu makan) ketumbar

25 g (1 sudu makan) gula merah

Cara memasak

Campurkan semua bahan-bahan dan gaul rata-rata.

Ambil sedikit bancuhan tadi dan letak atas daun pisang.

Bungkus dan kukus selama 30 minit.

Bubur Ikan


Sumber: Nutrition Society of Malaysia

Bahan-bahan

300 g ikan kurau, tanpa kulit dan dipotong dadu

10 g (1 ulas) bawang merah, dipotong hiris

20 g (2 sudu makan) kicap cair

10 g (2 sudu teh) halia segar, dipotong nipis

10 g (1 sudu makan) minyak bijan

garam dan lada sulah secukup rasa

100 g (1 cawan) beras

7-9 cawan air


Untuk hiasan

20 g bawang merah, dipotong hiris dan digoreng kuning

4 sudu makan daun bawang dan daun saderi, dipotong halus

Cara memasak

Bersihkan beras dan masukkan air, bawang merah dan masak dengan api yang per­lahan hingga nasi kembang. Jika perlu, tambah dengan air mendidih. Masak hingga kembang mengikut selesa sendiri.

Campur ikan, halia bersama minyak bijan ke dalam kanji yang telah disediakan.

Perasakan dengan garam, lada sulah dan kicap dan masak hingga 5 minit. Angkat.

Hiaskan dengan bawang goreng, daun saderi dan daun bawang.

Saturday, November 22, 2008

Pais Ikan Kembung


Sumber: Nutrition Society of Malaysia

Bahan-bahan
600 g (5 ekor) ikan kembung, dibersihkan

Bahan Kisar
*20 g (20 biji) lada kering, direndam dengan air panas dan dibuang biji
50 g (5 ulas) bawang merah
20 g (4 ulas) bawang putih
10 g (2.5 sm) halia
5 g (1 sm) kunyit

10 g (4 helai) daun kunyit, dihiris halus-halus
5 g (1 sudu teh) garam
daun pisang, dipotong 18 x 22 sm, bergantung kepada saiz ikan
lidi kelapa sepanjang 3 sm, ditajamkan pada satu hujungnya

Cara memasak

Campurkan bahan-bahan yang telah di­kisar tadi dengan garam dan daun kunyit. Bahagikan kepada 5 bahagian.

Ambil 1 ekor ikan kembung dan gaul ber­sama 1 bahagian bahan yang telah dikisar tadi.

Bungkus dengan daun pisang dan sematkan dengan lidi kelapa.

Ulang langkah (2) untuk setiap ekor ikan.

Bakar ikan sehingga masak (20 - 30 minit).

Nota:* Jika inginkan pais ikan yang lebih pedas, lada kering boleh ditambah

Botok Botok Johor


Sumber: Nutrition Society of Malaysia

Bahan-bahan

150 g (2 keping) ikan tenggiri

125 ml (1/2 cawan) susu cair

250 g (1 cawan) kelapa parut, digoreng tanpa minyak untuk dibuat kerisik

20 g rempah kari ikan

70 g (3 batang) serai

29 g (1 sm) halia

20 g (1 sm) lengkuas

80 g (7 ulas) bawang merah

20 g (4 ulas) bawang putih

15 g (1/2 sudu makan) air asam jawa

10 g (1 sudu makan) minyak sayuran

garam secukup rasa

Dedaun untuk bungkusan - 1 pelepah daun pisang

Daun A

20 helai pucuk ubi

10 helai pucuk betik

10 helai pucuk mengkudu

10 helai pucuk puding kuning pendek

10 helai pucuk semangkuk

10 helai pucuk beruas

Daun B - mayang halus

3 helai daun kunyit

20 helai daun selasih

20 tangkai pucuk kesom

Cara memasak
Bersihkan ikan.
Gaulkan semua bahan-bahan digiling bersama-sama rempah kari ikan.
Panaskan sedikit minyak. Masukkan bahan-­bahan yang dikisar termasuk kerisik, air dan kacau hingga rata. Perlahankan api dan biarkan sehingga mendidih.
Tambahkan air asam jawa, susu cair dan garam. Biarkan mendidih selama 10 minit atau sehingga kuah pekat.

Cara membungkus
Bentangkan daun pisang dan susun se­tengah bahagian dedaun (A) di atasnya.
Letakkan ikan di tengah dan jiruskan rempah yang dimasak tadi.
Taburkan dedaun yang dimayang halus (B) ke atas ikan. Susun baki dedaun (A) dan tutup bungkusan dengan rapi.
Kukus selama 30 minit hingga masak.
Sesuai dihidangkan dengan nasi.

Laksa Johor


Sumber: Nutrition Society of Malaysia

Bahan-bahan

250 g (5 cawan) mee laksa/spaghetti

250 g (2 keping) ikan parang/tenggiri

125 ml (1/2 cawan) susu rendah lemak

60 ml (1/4 cawan) pati santan

15 g (1 sudu makan) kerisik

10 g (2 keping) asam keping

5 g (1 sudu teh) gula pasir

5 g (1 sudu teh) garam kasar

500 ml (2 cawan) air

Bahan-bahan (A) untuk dikisar

100 g (1/3 cawan) udang basah, dibuang kulit

50 g (1/2 cawan) udang kering

50 g (1/2 biji) bawang besar

25 g (5 ulas) bawang merah

10 g (2 ulas) bawang putih

10 g (1 sm) halia

10 g (1 sm) lengkuas

60 g (2 batang) serai, dihiris halus

10 g (1 sm) kunyit hidup

30 g (1 bungkus) rempah kari ikan

Untuk Hiasan

300 g (1 biji) timun, dibuang kulit dan dihiris halus

150 g (1 batang) lobak merah, dihiris halus

100 g (1/2 cawan) kacang panjang, dipotong kecil

90 g (1 biji) bawang besar, dihiris bulat

30 g (2 biji) limau nipis, dipotong serong

250 g taugeh, dibuang ekor

daun kesom dan daun selasih, dihiris halus

1 mangkuk sambal belacan kulit limau nipis


Cara memasak
Giling bahan-bahan (A) sehingga lumat.

Siang dan cuci ikan dengan asam dan garam. Rebus ikan. Buang tulangnya dan giling isi hingga halus.

Masukkan bahan-bahan yang bercampur rempah tadi dan air rebusan ke dalam periuk. Jerang air atas api. Kacau rata dan biarkan sehingga garing dan naik baunya.

Masukkan susu rendah lemak dan setelah mendidih beberapa kali, masukkan pati santan dan asam keping.

Masukkan garam, gula dan kerisik. Kuah laksa ini elok dijerang lama sedikit supaya semuanya mesra dan agak pekat. Sambil dijerang kacau selalu.

Celurkan mee laksa di dalam air mendidih yang dibubuh sedikit garam. Setelah lembut, angkat dan cuci dengan air sejuk. Toskan segera.

Untuk menghidang, menuang kuah ke atas mee laksa, diikuti daun kesom, daun selasih, taugeh, timun, lobak merah dan kacang panjang. Jika suka, taburkan juga hirisan bawang. Boleh juga dimakan dengan sambal belacan dan perahan air limau nipis.

Ikan Tandoori

Sumber: Nutrition Society of Malaysia

Hidangan untuk 5 orang

Bahan-bahan

350 g (2 ekor sederhana) ikan bawal hitam

75 ml (1/2 cawan) yogurt rendah lemak

10 g (1 biji) limau nipis, diambil jusnya

Bahan kisar:

10 g (1 biji) bawang merah

25 g (2 sm) halia

10 g (4 ulas) bawang putih

5 g (2 sudu makan) serbuk cili

10 g (1 sudu teh) serbuk kunyit

1 g (1/4 sudu teh) serbuk kulit kayu manis

2 biji buah pelaga

2.5 g (1/2 sudu teh) garam

Cara memasak
Gaulkan ikan bersama bahan kisar, yogurt dan jus limau nipis serta garam.
Perap ikan selama 1 jam.
Panggang ikan di dalam ketuhar sehingga masak.


Berat satu hidangan: 150 g

Ayam, Taugeh & Koay Teow


Sumber: Nutrition Society of Malaysia
Hidangan untuk 5 orang

Bahan-bahan

600 g (1/2 ekor) ayam

500 g taugeh

500 g koay teow

15 g (2 sudu makan) minyak bijan

50 g (5 sudu makan) kicap cair

sedikit lada sulah

250 g (1 biji) timun

setangkai daun bawang dan daun ketumbar, dihiris

garam secukup rasa

20 cawan air untuk rebusan

sedikit bawang goreng

Bahan-bahan untuk sos

40 g (3 biji) cili merah

4 g (1 sm) halia

50 g (3 biji) limau kasturi, ambil jusnya

2 g (1/2 sudu teh) gula

5 g (1 sudu teh) garam

Cara memasak
Bersihkan ayam. Buang kulit dan lemak yang kelihatan.
Masak air di dalam periuk, tambah ½ sudu teh garam.
Bila air telah mendidih, masukkan ayam, perlahankan api.
Reneh ayam sehingga empuk selama lebih kurang 45 minit.
Setelah ayam empuk, rendam ayam di dalam air sejuk selama 30 minit supaya dagingnya lembut dan licin.
Keluarkan ayam dan potong kecil-kecil (seperti ayam untuk nasi ayam) untuk dihidangkan.

Susun hirisan timun dalam pinggan. Letakkan ayam yang telah dipotong di atasnya.
Tambah 1 sudu makan kicap cair, 1 sudu makan minyak bijan, daun bawang dan ketumbar yang telah dihiris dan sedikit lada sulah ke atas ayam.

Hidangkan ayam bersama taugeh, sup ayam, koay teow dan sos cili.

Taugeh celur - Rebus satu periuk air.
Masukkan taugeh seketika, angkat dan toskan. Taugeh seharusnya masih rangup.
Bubuh taugeh di atas pinggan. Hidangkan.

Sos cili - Tumbuk cili dan halia, tambah jus asam limau, garam dan gula.

Koay Teow - Celur koay teow, hidang di dalam pinggan. Hidangkan lada sulah, kicap cair berasingan. Tambah bahan-bahan berkenaan apabila sedia untuk dimakan.

Berat satu hidangan: 550 g

Monday, October 6, 2008

Macaroni Ayam Kuah Tomato



Sumber: Rossya

500g macaroni di rebus dengan sedikit minyak agar tidak bergumpal

1kg dada ayam dipotong kecil-kecil

4 biji tomato sederhana dibuang biji dan dipotong kecil dan dikisar

2 ulas bawang putih dikisar

1/2 sudu besar lada putih serbuk

1 sudu besar mentega atau margarine

6 sudu besar pati tomato (kalau tak suka masam sangat .. gantikan dengan tomato sos sahaja)

800ml air

1 batang lobak merah sederhana di kupas kulit dan potong dadu kecil

50g kacang peas

air perahan dari 1 biji lemon

garam secukup nya

gula jika suka

Cara2nya:-

Gaul ayam bersama serbuk lada putih dan tomato kisar dan bawang putih. Pijarkan mentega, tumis ayam bercampur tomato. Kacau sehingga rata. Masukkan pula pati tomato, air, lobak dan kacang peas. Setelah mendidih, campur air perahan lemon, serta garam secukup rasa. Kacau lagi sehingga daging ayam dan lobak empuk.

Semasa menghidang letak kan macaroni dalam mangkok dan tuangkan kuah tomato.

Ikan Kukus



Sumber: Rossya



1 ekor ikan siakap

2 inci halia muda dihiris halus

1 batang lada merah dibuang biji dan dihiris halus

1 ikat daun bawang di hiris memanjang

5 batang cili padi di hiris halus(jika suka)

1 sudu besar light soya sauce

beberapa titik minyak bijan

sedikit cuka putih

sedikit sawi asin jika suka (direndam sebentar)



Bersihkan ikan dan dikelar2. Lumur ikan dengan serbuk lada putih dan isikan dengan sedikit hirisan halia muda. Satukan semua bahan2 yang tinggal didalam sebuah mangkuk. Gaul rata.



Rasa jika perlu ditambahkan sedikit garam. Tuangkan cairan ini keatas ikan dan kukus selama 15 minit atau sehigga ikan masak. Hidangkan ketika panas.

Sandwich Ayam Mayonnaise



Sumber: Rossya



1/2kg daging ayam (isinya sahja)

1/2 - 1 batang celery (dihiris tipis)

1/2 biji lada capsicum (dihiris tipis)

1/2 biji bawang Jepun (dipotong dadu)

1 sudu makan cuka apple cider atau jus lemon

1 sudu makan serbuk lada hitam

1 atau 24 sudu makan mayonnaise



Isi ayam direbus hingga empuk. Bila sejuk, buang kulit dan lemaknya dan potong tipis-tipis. toskan. Gaul semua bahan. Keadaan nya tidak boleh terlalu basah atau terlalu kering. Jika terlalu kering, tambah sedikit mayonnaise. Rasa- kalau ada apa-apa yang kurang boleh ditambah kan lagi. Bila hendak makan, sapukan ke roti.



Paling enak jika digunakan roti Perancis yang sederhana, belah dua, sapukan sedikit mentega kemudian lapiskan inti yang disediakan tadi ke sebelah permukaan roti itu. Aturkan diatasnya, dua atau tiga hiris tomato, timun dan lettuce, kemudian tangkupkan roti.

Friday, September 19, 2008

Oats Chicken



Sumber: Devagi

Preparation time: 30 minutes
Baking time: 25 minutes
Serves: 6

750 g chicken fillet
3 tablespoons lemon juice
1 tablespoon oyster sauce
1 teaspoon sesame oil
120 g quick cooking oats
2 tablespoons meat curry powder
½ teaspoon salt
2 sprigs curry leaves, finely shredded
2 egg whites lightly beaten with 2 tablespoons milk

METHOD

1 Place the first 4 ingredients in a bowl and combine well. Marinate chicken for 30 minutes.

2 Put oats, curry powder, salt and curry leaves into a bowl and mix well.

3 Preheat oven to 200°C.

4 Dip the chicken pieces in the egg white and then roll in the oats mixture.

5 Place on a greased baking tray and bake for 25 minutes or until crispy and golden brown.

6 Serve hot.

Garlic Tikka Chicken



Sumber: Devagi

500 g boneless chicken cut into cubes
8 garlics, pounded
1 teaspoon garam masala powder
1 coriander powder
2 teaspoons chilli powder
½ teaspoon turmeric powder
200 ml yoghurt
2 tablespoon s lemon juice
orange colouring

METHOD

1 Mix all the above ingredients together and leave aside to marinate overnight in the fridge.

2 Skewer the chicken pieces and roast it in the oven for 25 minutes or until the chicken is cooked. Alternately deep fry the chicken pieces.

Fruit Salad With Yoghurt Cream



Sumber: Devagi

500 g diced fresh fruits - orange, apples, pineapple, papaya, etc
200 ml plain yoghurt
a pinch of salt
1 tablespoon honey mix together
1 tablespoon ginger juice

METHOD

1 Put the fruits into a bowl.

2 Mix the yoghurt and the rest of the ingredients in a bowl and pour over the fruits.

3 Serve chilled.

Puasa cara bersih minda dan fizikal paling berkesan

Oleh: Suria Mohd

RAMAI penulis Barat telah menemuinya. Berjilid-jilid buku ditulis untuk merakamkan keberkesanannya ke atas manusia dari segi mental dan fizikal.

Faedahnya tidak terhingga hingga ramai orang Barat yang mengikutinya dengan tekun.

Apakah yang saya maksudkan?

Penemuan yang saya maksudkan adalah puasa, suatu sistem yang telah dipraktikakan beribu-ribu tahun dahulu hingga kini oleh umat Islam.

Malangnya terdapat banyak perbezaan antara puasa yang asli diajar Islam dan puasa budaya.

Puasa asli adalah satu sistem menyeluruh yang dapat membersihkan tubuh manusia, merehatkan sistem penghadaman, membuang toksin, memperbaharui kesihatan tubuh selain daripada memberi kesan spiritual yang mendalam.

Itulah sistem yang diajar Rasulullah dan apabila saya membuat kajian atas sains pemakanan di sebalik saranan Baginda, ia amat menakjubkan.

Puasa budaya adalah puasa ikut-ikutan di mana aspek pemakanan langsung tidak dihiraukan sekadar makan melayani tekak perut sahaja.

Sistem puasa sebenar: Kepentingan sahur

Sahur merupakan pemakanan pertama setelah kita bangun daripada tidur. Sewaktu tidur tubuh kita juga dalam keadaan puasa sementara dan untuk menggerakkan jentera tubuh setelah bangun ialah mengisinya dengan makanan.

Daripada situlah timbulnya istilah sarapan pagi iaitu makanan pertama dalam seharian untuk memecahkan puasa setelah bangun daripada tidur.

Banyak kajian membuktikan pentingnya sarapan pagi atau makanan pertama setelah kita bangun daripada tidur.

Pemikiran lebih tajam, daya tenaga dan produktiviti lebih tinggi dan lebih mudah untuk langsing. Orang yang tidak bersarapan akan mempunyai sistem metabolisme yang rendah.

Oleh itu, dalam waktu berpuasa amat penting kita makan sarapan yang dinamakan sahur.

Puasa tanpa sahur akan memudaratkan kerana tubuh menjadi lemah dan tidak berupaya meneruskan kerja harian dengan optimum.

Bukan sebarang sahur

Sahur yang tepat adalah sahur yang dapat menepati ciri-ciri berikut:

1. Mengenyangkan (tinggi serat)

2. Berzat lengkap dengan zat tenaga, protein, vitamin dan galian

3. Ringkas dan mudah dihadam

4. Mempunyai cecair

Contohnya sahur yang tepat adalah seperti berikut:

1. Oats bersama susu rendah lemak (mengenyangkan dan tinggi serat serta diperkaya zat protein)

2. Badam dikisar ditabur atas oats (kaya protein serta lemak)

3. Kurma di buang biji, dipotong-potong dan ditabur atas oats (berzat, kaya zat tenaga, vitamin dan galian)

4. Jus lobak merah dan epal (tanpa gula) cecair yang kaya dengan zat vitamin.

Contoh sahur yang tidak tepat:

1. Roti putih disapu jem atau kaya makan dengan air coklat yang dikacau dengan susu pekat manis.

2. Sahur dengan minum air teh atau air coklat dengan susu pekat manis.

3. Bahan gorengan, bahan yang diproses seperti burger dan hotdog.

Ini adalah contoh pemakanan kurang seimbang. Puasa adalah masa untuk membersihkan sistem fizikal.

Makanan proses tinggi dengan lemak tepu yang kurang baik, pengawet, pewarna serta garam yang tinggi akan mengotori tubuh kita kembali.

Wednesday, September 17, 2008

Watermelon Smoothie



Sumber: yani

Bahan-bahan ( 4-5 orang )

* 500g tembikai
* 200ml susu segar
* 100ml plain yogurt
* 3 sudu besar gula
* sedikit hirisan tembikai utk hiasan
* sedkit chocolate chips utk hiasan
* Daun pudina utk hiasan

Cara-cara

1. Potong dadu tembikai selebih kurang saiz ais kiub dan buang bijinya. Frozen tembikai tadi lebih kurang 4-5 jam.

2. Masukkan tembikai yg dah difrozen ke dalam mixer/blander. Masukkan juga susu segar,yogurt dan juga gula. Kisar sehingga jadi bentuk smoothie.

3. Tuangkan ke dalam gelas yg sesuai dan hias dengan hirisan tembikai, chocochips dan juga daun pudina.

4. Sedia utk diminum :)

Lassi



Sumber: honey

Bahan-bahan ( 2 orang )

* 1 cawan plain yogurt
* 1 cawan susu segar
* 2 sudu besar madu

Cara-cara

1. Campur yogurt dengan susu. Kacaukan. Kemudian masukkan pula susu dan madu. Kacau lagi.

2. Masukkan campuran ke dalam gelas yang ada ais. Bolehlah diminum. Kalau nak sedap boleh juga tambah perisa seperti jus oren, lemon atau sebagainya.

P.S. Saya blend sekali buah mangga masak. Jadi "Mango Lassi".

Pineapple smoothie



Sumber: Yani

Bahan-bahan ( 2-4 orang )

* 160g nanas
* 1/2 biji epal hijau/merah
* 2 cwn ketulan ais
* gula(optional)

Cara-cara

1. Masukkan semua bahan-bahan kecuali gula ke dalam blander. Bland sehingga jadi ketulan air tu jd smooth..

2. Test rasanya.. kalau kurang manis boleh tambah gula..Pastu bland lagi sekejap..

Crumbed baked chicken


Sumber: lemongrass

Bahan-bahan ( 4-6 orang )
* 1 kg ayam, dipotong 8-12 keping. (boleh juga jika digantikan dgn kepak atau drumstick)
* 100 grams cornflakes crumbs (meggunakan grinder, grind cornflakes tapi jgn sehingga hancur habis)
* 2 sudu teh stock ayam serbuk (contohnya Knorr)
* 1 1/4 sudu teh serbuk ketumbar / coriander
* 1/4 sudu teh dried mixed herbs/ oregano/ parsley
* 2 sudu besar minyak

Cara-cara

1. Panaskan oven 190ºC.

2. Lapik baking tray dgn baking paper.

3. Campurkan cornflakes crumbs, stock ayam, serbuk ketumbar dan dried herbs di dalam mangkuk yg sederhana saiznya dan gaul sehingga sebati

4. Sapukan sedikit minyak ke setiap kepingan ayam menggunakan pastry brush. (pastikan semua bahagian ayam diselaputi minyak supaya crumbs boleh melekat).

5. Letak kepingan ayam satu demi satu ke dalam mangkuk yg berisi campuran cornflakes tadi dan salut semua permukaan ayam dgn crumb mixture itu.

6. Letak atas tray dan bakar lebih kurang 40-50 minit bergantung kepada saiz kepingan ayam.

7. Selepas 30 minit, balik kan ayam di dalam oven supaya permukaan sebelah menjadi golden brown juga.

8. Bakar sehingga kuning keemasan.

9. Sedap di makan dengan sos cili thai.

Spaghetti Sihat



Bahan-bahan ( 4 orang )

* 500 gram spaghetti (sepeket)
* 300 gram isi ayam, dipotong dadu (boleh tambah jika suka)
* 1 labu bawang besar kuning – dicincang halus
* 3 ulas bawang putih – dicincang halus
* 1 biji lada benggala (capsicum) merah - didadu
* 1 batang carrot – didadu
* ½ tin cendawan butang – dihiris ikut suka (boleh juga guna cendawan tiram)
* 2 biji tomato segar – dipotong enam
* 100 gram daun parsley segar – dihiris halus bahagian daun sahaja, macam buat kerabu
* 2 sudu besar lada hitam serbuk (yang kasar-kasar)
* ½ sudu teh herba oregano kering (jika suka)
* Perahan ½ biji lemon atau 2 sudu besar cuka apel (cider vinegar)
* 1 kiub stok ayam
* 1 cawan minyak zaitun
* Garam secukupnya

Cara-cara

1. Rebus 2 liter air dalam periuk yang besar. Masukkan spaghetti apabila air mendidih dengan sedikit garam. Bila pasta lembut, angkat dan toskan.
2. Dengan menggunakan api sedang, tumis bawang besar dan bawang putih dengan minyak zaitun. Jangan ditumis garing, cukup sekadar bawang layu.
3. Masukkan daging ayam, kacau hingga nampak kesemua daging ayam telah masak.
4. Masukkan capsicum, carrot dan cendawan dan tomato. Kacau rata.
5. Masukkan lada hitam, daun parsley, herba oregano (jika suka), dan taburan kiub ayam. Kacau sebentar dan tutup api.
6. Ambil spaghetti yang telah direbus tadi, masukkan dalam kuali yang dimasak ayam tadi (masih panas). Toskan hingga rata.
7. Masukkan perahan lemon atau cider vinegar, dan toskan spaghetti lagi. Perasakan garamnya, jika kurang masin, taburkan sedikit garam dan toskan lagi. Jika suka pedas, boleh tambah chilli flakes atau lebihkan lada hitam.
8. Mesti dihidang terus, panas-panas.
9. Tips : Minyak zaitun yang digunakan agak banyak kerana ia menjadi base sauce yang menyalut spaghetti. Minyak ini menyihatkan kerana ianya monounsaturated, dan baunya juga lebih harum.

Spaghetti Sardin



Sumber : K.Syartina

Bahan-bahan

2 tin besar sardine

1 botol kecil sos tomato

2 btg bunga kantan

3/4 tangkai daun kesum

2 biji tomato

1 labu bawang besar

2 ulas bawang putih

2 cawan air

garam+gula



Cara Membuatnya

1. Tumis bawang besar (didadu) + bawang putih cincang hingga wangi.

2. Masukkan ikan sardin dihancurkan (tanpa kuah).

3. Masuk sos tomato + air.

4. Masuk daun kesum + bunga kantan (keduanya diracik).

5. Masak hingga menggelegak.

6. Masukkan tomato didadukan.

7. Biarkan kuah pekat (api perlahan).

8. Rasakan garam + gula.

Spaghetti Carbonara



Sumber : Yanti

Bahan
1 bungkus spaghetti direbus dgn sedikit minyak & tos
2 sudu makan olive oil
Isi ayam 300gm
1 tin cooking cream (saya beli jenama Nestle)
200ml fresh milk
1 tin button mushroom(slice nipis)
1 biji bawang besar didadu
3 biji bawang putih ditumbuk halus
Lada sulah secukup rasa
Garam secukup rasa
Parmeson Cheese utk dtabur

Cara
1. Panaskan olive oil, tumis bawang putih & bawang besar yang didadu tadi sampai wangi.

2. Masukkan isi ayam, tunggu sehingga masak baru masukkan mushroom.

3. Masukkan fresh milk & cooking cream, masukkan sedikit air. (Agak2 sbb kuah dia mesti pekat2 sikit)

4. Perasakan dengan garam & lada sulah.

5. Lastly masukkan spaghetti, kacau rata. (saya x campurkan sekali dgn kuah)

6. Bila nak makan, taburkan cheeseee...nyummmyyyy....

Spaghetti Goreng



Sumber & Gambar : Lynn Sham

Bahan A:
200 gm isi ayam, hiris nipis
10 ekor udang
2 sudu makan (bumbung) sos barbeku tradisional
2 sudu makan (bumbung) sos tiram
2 sudu makan sos lada hitam
1 sudu makan oregano
1 sudu makan lada hitam, tumbuk kasar - boleh kurangkan jika tak mahu pedas
Sedikit lada sulah

Bahan B:
1 labu bawang besar, hiris
4 ulas bawang putih, cincang
1 biji tomato, hiris
1/2 biji lada benggala, hiris

Bahan C:
200 gm spaghetti, direbus

Cara menyediakannya:

1. Campurkan semua bahan A dan perap (saya perap dalam 4 jam).

2. Panaskan sedikit minyak zaitun, tumis bawang besar dan bawang putih.

3. Masukkan A, tomato dan sedikit air.

4. Setelah mendidih, masukkan spaghetti dan lada benggala. Gaul rata.

5. Sedia untuk dihidang.

What is flax seed oil and what are the benefits?

Flax Seed Oil is a blue flowering plant that is grown on the Western Canadian Prairies for its oil rich seeds. This natural oil (also known as Linseed Oil) is highly recommended for the general well being and whole body nutrition and is considered to be nature's richest source of omega-3 fatty acids that are required for the health of almost all body systems.

Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil, minus that horrible "fishy" after taste. Sounded good to me already!

Should you add flax seed oil to your diet?

Some nutritionists, researchers, and scientists believe that it could be the most important health-promoting supplement next to a multi-vitamin. Nearly every system in the body can benefit from flax seed oil's natural properties, including the cardiovascular system, immune system, circulatory system, reproductive system, nervous system, as well as joints.

Just look at this list of facts and studies of what Flax Seed Oil can and may accomplish:

- Research shows low incidence of breast cancer and colon cancer in populations that have high amounts of lignan in their diet. Flax is 100 times richer in lignan than most whole grains.

- Studies show that Omega-3 fatty acids help lower cholesterol and blood triglycerides, and prevent clots in arteries, which may result in strokes, heart attacks and thromboses.

- Helps protect the body against high blood pressure, inflammation, water retention, sticky platelets and lowered immune function.

- Shortens recovery time for fatigued muscles after exertion.

- Increases the body's production of energy and also increases stamina.

- Accelerates the healing of sprains and bruises.

- Eases weight loss in people afflicted with obesity.

- Stimulates brown fat cells and increases the metabolic rate making it easier to burn off fat.

- Improves the absorption of Calcium.

- Strengthens finger and toenails.

- Can improve eyesight and perception of colors.

- Can often improve the function of the liver.

- Can relieve the side effects and stop development of many forms of cancer.

- Can relieve some cases of Asthma.

- Helpful in the treatment of Eczema, Psoriasis, and Dandruff.

- Can relieve the symptoms of Rheumatoid Arthritis. It can relieve the symptoms of Diabetes Mellitus.

- Can alleviate some allergies.

- Helps prevent Atherosclerosis (the accumulation of fatty deposits inside the blood vessels, especially the large and medium-sized arteries, that many people experience during the aging process).

- Lowers high blood pressure in Hypertension sufferers.

- Has been scientifically proven to treat some cases of depression.

- Can improve the mental function of many old age pensioners.

- Can help in the treatment of Multiple Sclerosis.

- Has been proven to improve the behavior of Schizophrenics.

- Can relieve some cases of Premenstrual Syndrome (PMS) in females.

- And more...!

Unfortunately, our current diets do not come close to meeting our daily EFA (essential fatty acids) requirements. The richest sources of EFAs such as flax seeds, cold-water fish, and soy and canola oils are rarely found in our regular meals. In addition, more typical foods like red meats and egg yolks can actually encourage the body's production of bad prostaglandins. Flax Seed oil can help restore the body's natural balance of good and bad prostaglandins.

How much do I take a day?

The recommended daily dose for most people is at least 1,000 mg taken one to three times daily. Even better is adding flax seeds into your diet in breads, muffins or on salads. Scientific studies have used up to 30 grams of flax seeds a day safely and without side effects.

What do I look for when buying Flax Seed Oil?

It's important to buy high-quality flax seed oil as it is prone to rancidity. Light and oxygen will slowly breakdown the essential fatty acids. Look for flax seed oil capsules (dark coated soft gels) or oil that is bottled in amber-brown bottles, as these are more resistant to the light and oxygen. Make sure you refrigerate your flax seed oil to help extend its shelf life.

Flax seed oil takes a bit of time to be absorbed into the body before the full beneficial effects begin, ranging anywhere from a few days to as many as six weeks, depending on your overall well-being.

Add Flax Seed to your diet and watch what it will do for you! If you're unsure about trying Flax Seed, contact your physician and ask for more inf

8 Proven Weight Loss Tips

Weight Loss Tip 1
Don't skip breakfast. Whatever you do follow this advice, because otherwise you are much more likely in fact prone to binge later in the day.

Weight Loss Tip 2
Don't eat anything for at least an hour before going to bed.

Weight Loss Tip 3
Don't snack while watching TV. It's acceptable to eat a meal while watching television, but never is snacking at this time acceptable.

Weight Loss Tip 4
Substitute fruits like; bananas, watermelon, plums, peaches, and oranges for sugary treats like; cookies and candy.

Weight Loss Tip 5
Substitute honey for sugar, and carob powder for chocolate in all recipes. These taste just as good if not better when used properly.

Weight Loss Tip 6
Eat more vegetables. This can even be enjoyable if you have a good cookbook like Good housekeeping's latest edition.

Weight Loss Tip 7
Avoid unnecessary high calorie foods. Instead of a high calorie salad dressing for instance try cottage cheese or yogurt to improve the salads taste and peel of the pounds.

Weight Loss Tip 8
Exercise at least a half hour each day for five days out of the week. Biking on a stationery bike while reading is a great form of exercise to slim legs.

Jus Nenas Bermadu

Bahan-bahan

½ biji nenas yg telah masak
1 biji air limau nipis
200ml air
100ml aiskrim soda
5 camca besar madu
½ camca teh esen pudina
Kiub ais secukup rasa

Cara-cara

1. Nenas dibuang kulitnya dan dipotong dadu.

2. Kisar nenas bersama semua bahan diatas kecuali ais.

3. Tuangkan kedalam gelas & campurkan air bersama ketulan ais.

Wantan



Sumber : Wan Mastura

Bahan-bahan
100gm udang
100gm isi ikan tenggiri atau apa2 isi ikan paus pon boleh da..
100gm chicken fillet
10 bijik water chestnut
1 bawang besar
1 biji telur
daun bawang sikit (hari tu tak taruk)
2-3Tb cornflour
1tsp garam
2tsp gula
1tsp pepper
2tsp sesame oil
Kulit wantan dalam 50-60 keeping

Cara Membuatnya

1. Cincangkan udang, isi ikan isi ayam, water chestnut, bawang besar, daun bawang atau kalau very the rajin masuk food processor and pulse.

2. Combinekan semua bahan dan rasakan. Kuantiti seasoning atas tu as a guide tapi bolehlah tambah apa2 yang patut.

3. Perap dalam ½ jam.

4. Bubuh dalam 1Tb dalam kulit wantan, celup air keliling dan tutup kulit wantan (seal), kalau square jd triangle, kalau bulat jadilah separuh bulat atau bolehlah bentuk ikut suka masing2.

5. Deep fry dan makan cicah cili sos thai….sedapnyaaaaaa

Nota :
Alternative boleh buat wantan soup instead of goreng.

Yong Tau Foo



Sumber : Dari group Pak Amir diubahsuai oleh Anis

Sos Manis (kuah warna hitam)

Bahan-bahan
200 g taucu hitam (dikisar)
1 cawan air
1/2 cawan kicap pekat (saya guna kicap pekat manis cap kipas udang)
1 sudu makan minyak masak
1/2 sudu makan tepung jagung (dicampur bersama sedikit air)
gula secukup rasa (saya guna 1 senduk nasi gula putih & 2 ketul gula melaka)

Cara-cara Membuatnya
1. Panaskan minyak, masukkan taucu kisar & tumis sekejap.
2. Masukkan air, kacau seketika & bairkan mendidih
3. Masukkan kicap & kacau lagi.
4. Masukkan gula & pekatkan sos dgn campuran tepung jagung tadi.

Sos Pedas (kuah warna merah)

Bahan-bahan
20 biji cili merah (dibuang biji & dikisar)
1 cawan air
2 sudu makan bijan
2 sudu makan kacang tanah (digoreng tanpa minyak & ditumbuk)
1 sudu makan tepung jagung (dicampur bersama sedikit air)
garam, gula & cuka secukup rasa
2 sudu makan sos plum

Cara-cara Membuatnya
1. Masak air hingga mendidih.
2. Masukkan cili, kacau sekejap & biar hingga cili masak.
3. Masukkan cuka, sos plum, garam & gula secukup rasa.
4. Masukkan campuran tepung jagung.
5. Akhir sekali, tabur bijan & kacang tanah ke dalam sos.

Sup yong tau foo

Bahan-bahan
2 cawan air
1 kiub ayam maggi
Bebola/fishcake (lauk-pauk yong tau foo)
Garam & gula secukup rasa

Cara-cara Membuatnya
1. Didihkan air.
2. Masukkan kiub ayam maggi & kacau hingga larut.
3. Masukkan bebola/fishcake & masak hingga timbul.
4. Keluarkan bebola/fishcake.
5. Masukkan garam & gula secukup rasa.

Tips for improving your salad

1) Dress up your salad with a good mix of olive oil and balsamic vinegar and squeeze some lemon for that extra zing.

2) For a fruity salad, chop some apples, add walnuts, golden raisins and yoghurt

3) Sprinkle pine nuts onto your salad for that added crunch.

4) Add some goat’s cheese to your mixed greens, as well as macadamia nuts and sliced avocado for a creamy salad.

5) Throw in some fresh succulent prawns and chopped ripe mangoes for a tropical and seaside salad.

6) Go healthy with a bean salad – combine black beans, pinto beans, green peas and chickpeas and add orange juice, Dijon mustard and balsamic vinegar.

7) Combine greens like arugula and lettuce, add pomegranate seeds, sliced oranges, grated lemon rind and a generous dose of olive oil.

8) Mint does wonders on a hot day and all you have to do is to throw in some chopped mint leaves

Egg Salad Sandwich




Ingredients:
4 hard boiled eggs-peeled, sliced & chopped
1 stalk celery-thinly sliced and chopped
3 green onions-chopped
1/4 cup shredded cheese
1 tbsp. chopped black olive

Bread
Tomato slices
Sprouts

Dressing:
1 tbsp. mayonnaise
1 tsp. mustard
1/4-1/2 tsp. chili paste(hot)
2 pinches paprika
1 pinch parsley
salt & pepper to taste

Mix eggs & vegetables in a small bowl. Adjust ingredient amounts if necessary to make an even mix.

Add dressing ingredients sparingly one at a time and mix. Add salt & pepper if desired to adjust flavour.

Refrigerate if not serving right away.

Add sliced tomatoes and sprouts to one side of the sandwich. Add egg salad mix and cover with other slice of bread.

Enjoy!

Tuesday, September 16, 2008

Kuah Lodeh Asmah Laili

Sumber: Asmah Laili

Bahan-Bahan
1 tin susu cair tanpa lemak DAN 1 cawan santan dari ½ biji kelapa parut putih
1 biji sengkuang, dihiris seperti batang mancis
1 batang lobak merah, dihiris seperti batang mancis
½ kobis, dihiris
10 batang jagung muda, dihiris bulat-bulat
6 batang kacang panjang, di potong-potong ½ jari panjang
250 gram udang hidup yang sederhana besarnya, dikupas kulit
2 keping tauhu, di potong 4 dan goreng
3 keping tempe ( di hiris)
1 batang serai, dititik
Sedikit minyak kanola untuk menumis
Garam dan Gula secukup rasa

Bahan Kisar
½ cawan ikan bilis kering
½ cawan udang kering
10 batang lada kering
3 ulas bawang putih
2 bawang besar
2 batang serai
1 jari lengkuas
½ jari kunyit hidup

Dirampai
1 helai daun kunyit yang muda
3 batang serai, bahgian putihnya sahaja
10 biji bawang merah

Cara2:
1. Cuci bersih semua sayur yang telah di potong dan toskan. Asingkan sengkuang, yang lain campurkan jadi satu.

2. Panaskan sedikit minyak dalam periuk dan tumis serai, serta bahan kisar, tumis sehingga garing dan naik aromanya.

3. Masukkan susu dan santan dan masukkan semua bahan rampai.

4. Tuang 2 tin air. Biarkan ia mendidih sehingga semua perencahnya lembut dan sebati.

5. Masukkan pula sengkuang, masak sehingga ia lembut sedikit, kemudian baru di masukkan pula udang, serta semua sayur mayur, garam dan gula secukup rasa. Jika kuahnya terlalu pekat, tambah air.

6. Masukkan juga tempe dan tauhu. Bila sayurnya lembut matikan api. Rasa, jika ada yang kurang, tambah.

Nota :-
Anda boleh pileh sayur mayur kesukaan anda, seperti kacang boncis, terong, bunga kobis dll. Ikan bilis dan udang kering boleh juga dilebihkan jika suka.

Cara Menghidang
Ambil dua atau tiga keping lontong, letakkan dalam pinggan mungkum, tuangkan kuah dan sayur lodeh, hias dengan sesudu sambal tumis, sedikit serunding, sepotong telur, serta sedikit sambal goreng.

Baked Chicken Wings



This is the best finger food served for any occasion or gathering. Remember to have a huge pile of napkins on standby. This is better than the Colonel, much more healthier.

Ingredients:

6 lbs chicken wings
3/4 cup brown sugar,
3/4 cup soya sauce
1/2 tsp 5 spice powder
1 tsp garlic powder
1 tsp onion powder
1/2 tsp white pepper

Method:

Remove the tips of chicken wings. Rinse and pat dry.
Place the wings in a large bowl or plastic bag that can be sealed.
Mix all the other ingredients. Pour over wings and refrigerate overnight.
Bake at 350 degrees for 1 hour or until well done

Monday, September 15, 2008

Juicing and Juice Fasting: 12 Practical Pointers


We all know that juicing and juice fasting using raw vegetables and fresh fruits is a way to provide our body with nutrition, energy, and health. Raw juices supply the body a substantial amount of vitamins, minerals and enzymes, and help maintain the PH level in our body. The phytochemicals in them also help to remove carcinogens from our body. The anti-aging properties in many vegetables, such as cucumber and carrots, help improve our skin, hair, and nails. During juice fasting, fresh juices also act as an appetite suppressant, and help curb cravings. As a result of juice fasting, many have experienced healing of various illnesses such as cancer, leukemia, arthritis, high blood pressure, kidney disorders, skin infections, liver disorders, and alcoholism.

Some people prefer juicing only vegetables as they are low-calorie and helpful in stabilising blood sugar levels. Fruit juices have more sugar and about 50% more calories. For me, I juice regularly with celery as the primary vegetable and a smaller amount of fruits like orange and green apples to make my juice more appetising. For a good morning body detoxification, I also use a Japanese vegetable and fruit juice recipe consisting of bitter guard, Japanese cucumber/green marrow, celery, green apple, and green pepper.

I don’t know everything under the sun about juicing, fruits and vegetables like the nutritionists or raw foodists, but along the way, I have learnt some very practical and beneficial tips on juice fasting and juicing of certain fruits and vegetables:

1. Fresh juice is very perishable. It starts losing nutrients, including its enzymes, as soon as it is made. Drink it immediately to maximise its benefits in juice fasting. Most of us prefer icy cold juices, but juice is best consumed at room temperature.

2. If fridge storage cannot be avoided, reduce nutritional decline by storing juice in an airtight glass jar with a minimum amount of air in the jar (ie fill juice to the top of jar), as oxygen in the air will oxidize and damage the juice. Wrap the jar with aluminium foil to further block out light which can damage the juice.

3. Peel off the skins of oranges and grapefruits as they contain toxic substances. However, retain as much as possible the white, pithy part just below the skin, as it contains valuable bioflavonoid. For apples, remove the seeds as they contain small amounts of cyanide.

4. Juicing leafy greens becomes much easier if you roll the leaves into a little ball, before feeding it into the machine. Generally, darker green vegetables are more nutritious but less palatable. Cucumber can help disguise the strong flavours from leafy greens.

5. Wheatgrass is exceptionally helpful in cleansing the lymph system, removing toxic metals from the cells, nourishing the liver and kidneys, and restoring vitality.

6. Cabbage juice is a popular remedy for gastric ulcers and intestinal tract infections as it is a huge source of vitamin U.

7. Celery, cucumber, and watermelon are very palatable and extremely helpful in cases of water retention in the body.

8. Fresh ginger has anti-inflammatory properties that can relieve stomach irritations, nausea and motion sickness. It is also an excellent addition to give your juice a “punch”, if you can tolerate it.

9. Cranberries have an antioxidant content that’s five times more than broccoli. They are also full of phytonutrients which help women prevent urinary tract infections.

10. Fresh coconut not only adds a delightful exotic flavour but also carries the nutritional benefits of medium chain triglycerides.

11. Drink at least 2 litres of water per day even when you are juice fasting. You can also include herbal teas, home-made barley, red bean or green been soups. Use raw honey as a sweetener.

12. Reduce the amount of citrus fruit juices in the morning. Avoid them if acidic juices tend to cause stomach cramps for you. Melon or vegetable juices are best if you wish to drink in big amounts.

Source: Internet

Kiddy Fruity Honey Smoothie



Looking for ideas on how to prepare a kid dessert recipe? Here's a tasty smoothie loaded with bioflavonoids – great for kids. Experiment it yourself!

Ingredients:

* Half a banana

* 5 strawberries

* 250 grams plain yoghurt

* 2 teaspoon honey

* ice cubes


Directions:

• Cut up the banana into pieces and put them into a blender with the strawberries.

• Add yoghurt, honey and ice cubes.

• Blend the mixture to make a delicious, smooth, cool drink.

• Serves: 1

Exotic Grilled Honey Wings Recipe


Ingredients:
8 wings
8 wooden sticks

Marinate wings in:
5 cloves of garlic, crushed
5 ginger slices
1 teaspoon five spices powder
1 teaspoon of black pepper
2 teaspoons of salt
1 table spoon of soy sauce
1 teaspoon of dark soy sauce
1 table spoon of Macadamia Honey for marinating wings
1 egg
2 tablespoon Macadamia Honey for glazing during grilling

Instructions:
1. Straighten wings using wooden sticks for easy grill.
2. Marinate wings in crushed garlic, ginger slices, pepper, salt, soy sauce, Macadamia Honey and egg for at least 5 hours.
3. Grill wings in oven of 225 degrees Celsius for 15 minutes, then glaze each of them with Macadamia Honey using a baking brush, grill for 10 minutes and turn over to the other side and glaze with honey before grilling for another 10 minutes.
4. Serve while sizzling hot!

Thai Honey Green Mango Salad Recipe



I concocted this Thai Honey Green Mango Salad Recipe when trying to replace sugar for clover honey in the Thai green mango appetizer. I also added some chopped green apples for better texture. Surprising, the result is wonderful -- honey gives a more enhanced yet subtle fruity taste to the whole dish. Try my easy recipe.

Ingredients:
1 small green mango
Half a green apple
1 red chilli
3 lemon leaves
5 shallots
5-6 Thai basil leaves for garnish
2 tbsp dried shrimp
1 tbsp roasted peanuts

Dressing:
1 tbsp fish sauce
1 tbsp clover honey
½ tbsp lime juice

Method:
1. Skin and cut the mango into long strips. Chopp green apple into fine cubes.
2. Remove seeds from chilli and slice thinly.
3. Slice shallots thinly.
4. Wash and pound the dried shrimp finely. Fry it with a little oil until fragrant and dry.
5. Combine fish sauce, honey and lime juice.
6. Put all the ingredients into a large bowl, pour in the dressing.
7. Toss well and serve with basil leaves.

Serves 2 persons.
Source: Internet

Discover the Incredible Use of Honey in Hibernation Diet


The recent revolutionary Hibernation Diet created by a British pharmacist and a nutrition expert caught my attention by making a powerful connection between poor sleep and obesity. It advocates incorporating mild resistance exercise and a healthy, balanced, and wholesome diet void of highly refined, processed foods such as white bread, pizza, burgers, chocolates, beer and sugar, and suggests taking a generous spoonful or two of honey at night, either as a warm drink, a smoothie or straight from the jar. This fascinating honey hibernation diet promises to help us sleep and lose weight at the same time by using our biology and working with our bodies, rather than against them – “recovery biology”. A new approach to fat metabolism, it requires no straining from aerobics exercise, no wearing out on a treadmill and no pounding it out in the gym. Sounds too easy, too miraculous or too far-fetched to be believable?

Natural honey when taken prior to bed is believed to be able to fuel the liver, speed up fat-burning metabolism, ease stress hormones and help us get a better night's sleep. This oldest natural sweetener also contains a wide variety of vitamins, including vitamins B6, B1, B2 and B5, and minerals such as calcium, copper, iron, magnesium, manganese, phosphorous, potassium, sodium and zinc, anti-oxidants and amino acids, the building blocks of proteins.

What I learnt about the Hibernation Diet is that honey provides a fuelling mechanism for the body at night, keeping blood sugar levels balanced and letting your recovery hormones get on with burning fat stores. This proposition that honey reduces blood glucose level was published in the Journal of Medicinal Food in April 2004. However, to most people, it seems to defy common sense since honey comprises two sugars, namely glucose and fructose in a 1:1 ratio. Moreover, eating late at night is often discouraged by many people who believe that during bedtime, metablic rate is low and the body cannot burn calories and would easily put on weight. Being a honey enthusiast, I naturally wanted to know more about how the hibernation diet works scientifically for the good of the body.

I read that when sugars are absorbed from the gut into the blood they are first absorbed by the liver, which is the only organ in the human body with the fructose enzyme to process this sugar. In the liver the fructose is converted into glucose, stored as liver glycogen or human starch, and released only if and when blood glucose falls.

Fructose also triggers the glucose enzyme in the liver allowing the liver to take in as much glucose as it requires. This has been referred to as the Fructose Paradox. In other words, fructose lowers the Glycemic Index of glucose; fructose enters the liver and opens the gate for glucose entry preventing a rapid rise in blood glucose. This natural blood glucose regulator found in fruits, vegetables and honey, regulate blood glucose levels and stabilize blood glucose to maintain a regular supply of glucose to the brain.

Some simple questions that the hibernation diet expert asks to check if the liver has fuelled up well for the night:

- Do you wake regularly during the night?
- Do you have night sweats?
- Do you experience acid reflux during the night?
- Do you get up to go to the bathroom during the night?
- Do you feel nauseous in the early morning?
- Do you wake up exhausted?
- Do you have a dry throat in the morning?
- Do you get night cramps?
- Do you feel weak in the early morning?

If “yes” is the answer for any of these questions, it could mean that instead of burning fat and repairing muscles, your body has produced a stream of stress hormones while you've slept.

The hibernation diet also goes on to explain how fructose in honey fuels the brain which is the most energy demanding organ, burning up to 20 times the fuel of any other cell in the body. We become exhausted after having to concentrate for a lengthy period. That’s why we often hear that mental exhaustion is worse than physical exhaustion. The brain needs glucose to survive, however glucose occupies a large amount of storage space and there is no room in the brain. And the liver is the only organ that can both store and release glucose into the circulation. This is why looking after your liver glycogen amount by ensuring that the liver and the brain are well provided for both in the day and at night is so critical. Any fall in blood glucose is detrimental for the brain. The adrenal glands to be activated and the adrenal hormones if overproduced can lead to conditions such as heart disease, osteoporosis, obesity, diabetes, poor immune function, depression and other distressing health problems.

What I find inspiring to read is that we burn an amazing 70% fat during rest, 35% during low level exercise, 20% during moderate exercise, and a low 10% during intense exercise. During sleep we should burn fats. However, if the liver is not fuelled prior to bed, we release stress hormones from the adrenal glands which raise our heart rate and blood pressure. These hormones instead of burning fat, degrade muscle and bone. The liver must deliver 10 grams of glucose every hour -- 6.5 to the brain, 3.5 to the kidneys and red blood cells. As the liver capacity is only 75 grams, most people go to bed with a depleted liver, activating the adrenal glands and do not recover. And if you do not recover you do not burn fats. The hibernation diet essentially aims to encourage people to reap the benefit of your body's own natural recovery system and optimize their recovery biology or fat burning biology, as explicitly termed by the author who believed that this diet is not only to a healthy weight but unlocking energy resources you never know you had. So, if you interested to have a more in-depth account of this honey diet, check out the book "The Hibernation Diet" in which you will find details of the suggested diet plans for breakfast, lunch and dinner, and the different types of resistance exercises described in clear steps.


A Honey Fan Wrote...
A regular visitor of Benefit of Honey wrote to me and shared about his positive experience in using the hibernation diet and I am excited to post it here for all(with his permission of course!):

"I have been practising the hibernation diet for twenty months, and I'm still getting a wonderful effect on weight loss. All I exactly have to do is to consume honey one hour before bed as well as to have healthy meals everyday. I usually take two tablespoonful of honey or three and literally "it works while I sleep". I weighed 85.6kg at the beginning of November in 2006 when I began this diet. After twenty months, my weight hovers around 70kg these days. I lost about 16kg without doing any exercises in only twenty months! It's amazing! In addition it helps me get up immediately in next morning by taking honey before bed. Fueling the liver with honey before bed is really beneficial.

When it comes to the meals, I usually have a slice of toast, a vegetable salad, and of course honey as a toast spread almost every morning. And for dinner I often have the Japanese style meal, which may somewhat be traditional, mainly rice, vegetables, fish, tofu and so on.

Among other benefits, this diet can be easily and comfortably integrated as part of my lifestlye personal life cycle and this is one of the most important advantage that helps me continue with the diet for so long. Again, all I have done to lose weight is to consume honey before bed!"

Fumi, Japan

Source: Internet

http://www.benefits-of-honey.com/hibernation-diet.html

6 Great Reasons Why We Need to Exercise

1. Helps Strengthen Your Heart
Aerobic exercises benefit the circulation of your blood through your heart and blood vessels, that is, your cardiovascular system. They make our heart work harder, pump more blood, and reduce the risk of developing heart disease. With each beat of your heart, a surge of blood is pumped into your body's intricate web of blood vessels. The pressure exerted on your artery walls as blood passes through helps keep the blood flowing smoothly (what you know as ‘blood pressure’). A build-up of plaques in your arteries, caused by cholesterol in your bloodstream can affect your blood flow and cause serious damage to your cardiovascular system.

A workout on a regular basis benefits your heart because it helps lower the build-up of plaques in arteries by increasing the concentration of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and decreasing the concentration of low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) in your blood, while keeping the blood pressure at the optimal level. As a result, your heart is able to do a better job in delivering oxygen to all parts of your body. Blood travels more efficiently, bringing much-needed oxygen from your lungs and nutrients to the rest of the body. That’s why people generally feel more refreshed and energetic after exercising.

Want to consider some aerobic activities? Try swimming, basketball, rope skipping, jogging (or brisk walking), in-line skating, soccer, or biking.

2. Maintains Strong Bones and Muscles
I am sure most of us have tried doing push-ups, weight lifting in some form, or repeatedly used your muscles to counter some kind of resistance. These are called resistance exercises which the experts believe could strengthen our muscles; preserve bone mass, increase bone density. Regular resistance training can help prevent the bone-weakening disease, osteoporosis.

Walking and jogging are also important activities that bear your body's weight and help build strong muscles and bones. Other resistance workout include pull-ups, running, biking, and rowing.

3. Helps Manage Your Weight
This benefit is well-known to all who are weight conscious or trying to lose the extra pounds. Your body needs a certain amount of calories every day just to function. If you eat more calories than your body needs, it may be stored as excess fat. For instance, if you have an excess of 10kg fat, and each gram has some 9 calories, then you have 90000 calories for your body to use!

Exercising helps you achieve or maintain a healthy weight by stoking our metabolism, utilizing and burning the extra calories. And if you exercise, your body works harder and needs more fuel. Even after you stop exercising, your body continues to burn calories at a modestly increased rate for a few hours. The more intensely you workout, the more calories you burn. By burning more calories than you take in, you can reduce body fat, giving you a healthier body composition. Losing body fat can make you look and feel better and can reduce your risk of obesity.

4. Induces Quality Sleep at Night
Many people who have problems sleeping find doing moderate exercise at least three hours before bedtime help in relaxing and sleeping better at night. The recent Hibernation Diet Theory teaches that regular exercise could activate production of recovery hormones during sleep, increases our body’s metabolic rate and promotes fat-burning. It makes a powerful association between poor sleep and obesity, a disease that has been rising dramatically in developed countries and has reached epidemic levels in the United States. While most of us would associate poor weight control with aging, low metabolism rate, and poor eating habits, many other research studies have also reported and pointed to the relationship between insufficient sleep and weight gain.

So start today, get a good night's sleep, aim for eight hours a night if you can, and add resistance workouts will speed up your weight loss and the body will worker harder at night.

5. Puts You in a Better Mood
We all know that it definitely feels good to have a strong, flexible body that can do all the activities you enjoy and be able to move your arms and legs freely without feeling tightness or pain. But you may not know that exercising can actually put you in a better mood.

Exercise combats depression by activating the neurotransmitters, which are basically chemicals used by our nerve cells to communicate with one another and often associated with avoiding depression. The balance of these neurotransmitters, namely serotonin and norepinephrine plays a role in how we respond to daily events. When experiencing stress, our level of serotonin, norepinephrine or both may be out of equilibrium. Workouts may help synchronize those brain chemicals.

Exercising also stimulates the production of endorphins, another type of neurotransmitters that produce feelings of well-being, provide for "natural" pain relief, and help you relax.

Sounds good? If you just had a tough day at work and need to let off some steam, go for a workout or a brisk 30-minute walk to calm yourself down.

Well, if you have not any form of physical training for a long while and find it a pain to do so, I suggest that you start doing it 2 times a week and slowly increasing to 3 and then 5 times or more a week. You can do 10 or 15 minutes bouts of workout each time to make up a 30 minutes session a day.

6. Inspires Your Lymphatic System to Work Better
Now, this is a relatively new knowledge for me and thus has become my latest edition to this page (which was previously known as "5 Great Reasons Why We Need to Exercise"). While the above reasons have given us enough incentive to workout, there is yet another reason which I never knew before, the extremely essential lymphatic system. It is a vital network of vessels and nodes responsible for regulating fluids, distributing proteins and filtering out poisons in the fluid between the cells. It is a protector and a defence system against infection, viruses, bacteria, fungi, and disease. The three most important methods of lymphatic circulation are external massage, muscle expansion and contraction, and intense exercise. This means the more you move, the livelier it becomes. When the lymph is not overloaded, our health is maintained with nature’s own detox design. But if the lymph is running sluggish and there is too much waste, a blockage in the lymphatic system happens, leading to symptoms like chronic fatigue, water retention, allergies, eczema, arthritis, and infections. For a more detailed account on this topic, read "Exercise Inspires Your Lymphatic System to Work Better".

Source: Internet

10 Stupidest Ways to Make Your Metabolism Sluggish



Most obese people have a trouble with metabolism. I am not sure how many of them actually know at which point in time they start to make the wrong choices in their diet and lifestyle and how they get messed up in the kind of health issues they face today.

Well, here are 10 things we should strive not to do, if we are serious about keeping ourselves in the pink of health, or if we know the importance of keeping up our metabolism, which is basically about how our body uses the food we eat, by bringing about chemical reactions in the body to convert the food into energy.

1. No time and appetite for breakfast!
It’s popularly believed that breakfast is the most important meal of the day. However, for one reason or another, many of us still have the habit of skipping breakfast. Many dieticians believe that people who eat breakfast are more successful in losing weight. And studies have found there is for both adults and children a correlation between eating breakfast and learning ability, attention span, and general well-being. Eating a good breakfast fuels the body and sets the tone right for the rest of the day; it jumpstarts our metabolic activities and bring the body into a calorie-burning mode to burn the most calories possible. Furthermore, skipping breakfast increases the likelihood of bingeing on whatever food is available when those hunger pangs finally hit during lunch time. So, have a healthy combo of carbohydrates, protein and fat for breakfast, but dodge all the sugar coated donuts, croissants and cereals.

2. Pursue crash diets, and starve yourself!
Our body is smarter than many of us actually realise. We humans are designed with a survival mechanism, such that when we starve ourselves by skipping meals or going on a crash diet, our body metabolism automatically drop to conserve energy and becomes more efficient in storing what we eat as fat. And for those who have gone on very brief fasts or dieting plans, you probably know that the initial weight loss is basically water and muscle tissue and not fat. A popular tip is: Eat three nutritious meals in smaller portions and eat healthy snacks in between the meals. It’s theorised that by eating more meals with smaller portions you will not feel as hungry or deprived in between meals. This prevents our body from going on 'starvation mode' and trying to hold on to calories. Having frequent meals keep your body from storing as many calories as it senses a steady supply of food.

3. Stop all forms of exercise!
One of the best ways to slow down your metabolism is to put away all exercise programs, avoid walking, spent time watching TV, and do couch-slouching the whole day. The more sedentary you are, the more body fat you will carry. 60-65% of calories we eat are used to support our bodily functions and keep us alive, 10% is used in processing and digesting food, and a significant 25% goes to support our physical activities. You can learn how to stoke your metabolism by exercising, increasing the amount and intensity of your physical activities, getting aquainted with resistance exercises such as swimming and cycling, and using up stored fat in the process. This will not only normalizes sleep and metabolism, it also increases working capacity, vitality, and rises mood.

4. Come on, only bodybuilders and weight trainers need to build muscles!
I am not taking about building six-pack abs. But if you think the topic of muscle building is only relevant to professional bodybuilders, you have got it all wrong. Muscles are ‘metabolically active’; they burn more calories than other body tissue and increase our ability to burn fat more efficiently. Exercises like weight-lifting can raise our heart rate and boost our resting metabolic rate for hours as muscles burn to calories to recover and repair. Remember, if you don’t use your muscles, your body gets rid of them.

5. Who fancy eating vegetables and fruits!
High-fibre carbohydrates like beans, fruit, vegetables, cereals, legumes, and whole grains gives your thermic metabolism a boost. They take longer to digest, and therefore help burn more calories compared to simple carbohydrates. Fibre also prolongs the feeling of satiety. Hence, to satisfy your hunger with fewer calories, eat more high fibre carbohydrates.

6. Eat as much processed foods as possible!
Processed foods such as flour no longer require the body to extract the fibre and nutrients, and to break down into tiny units for absorption into the blood. The body digests them quickly, burning fewer calories in the process as a result. Also, processed foods like sausages and ham are often outrageously high in fat and salt content. The natural enzymes produced by our bodies to help metabolize foods are outnumbered by the amount of processed foods that we out into our system, the result is a slow metabolism and consequently, weight gain.

7. Glorious high-fat diet!
You have to know these two facts: 1) Fat is the most concentrated (energy-dense) source of calories (nine calories per gram of fat compared with four calories per gram for protein and carbohydrates) and 2) Fat is a lot more difficult for your body to break down than carbohydrates or protein. By following a high-fat diet, you are forcing the body to slow down and burn fewer calories, and putting yourself at many health risks such as heart diseases, diabetes.

8. Deprive yourself of sleep
We are well aware that sleep restores, rejuvenates and energizes our body and mind. Lack of sleep retards our body ability to perform metabolic functions such as breaking down carbohydrates and producing hormones. The power of quality sleep can perhaps be very well described in the Hibernation Theory which argues convincingly for the proper fuelling of the liver through diet to achieve optimal repair of the body system during sleep, and has taken this world by surprise in a making a powerful connection between poor sleep and obesity.

9. Stress yourself out!
Our body releases a chemical called cortisol when we experience stress. This constitutes a hormonal signal to the fat cells in the abdomen to store as much fat as possible, leading to weight gain over the long run. The metabolic imbalance created by stress explains why some people tend to indulge in food excessively when they are under stress as their appetite increases, while others find it so hard to achieve a breakthrough in their dieting program.

10. Hate drinking water!
Dehydration can contribute to an efficient metabolism by affecting our body temperature. When dehydrated, our body temperature drops slightly, causing the body to store fat as a way to help raise or maintain our temperature. Even mild dehydration will slow down your metabolism, speed up aging, reduce resistance to disease, and reduce muscle recovery after exercise. To avoid this metabolic pitfall, have lots of fluid throughout the day. Green tea, a beverage brimming with antioxidants, is an excellent metabolic stimulant. Its extract is commonly used as an ingredient in many digestion and weight loss pills. Lastly, never indulge in drinking artificially-sweetened drinks and caffeinated, carbonated soft drinks, which contain an unbelievable amount of refined sugar that disposes the consumer to great health disasters, including the metabolism disorder of carbohydrates, namely, diabetes.

Source: Internet

Know How to Count Calorie?

In my attempt to count calorie in food, I was confused by the units - calories and kilocalories. I came across food labels that told me you that a small 30g serving of cereal gave me 300kcal, and this kept me wondering if this was the same as 300cal since we all knew that an average adult required about 2000 calories of intake. And if “kilo” equates to the amount of “1000” units and 300kcal actually meant 300 000 calories, then 30g of cereal would be sufficient to sustain many days of activities! How logical is that? Surely, there is more than it meets the eye...

I did a bit of research to demystify the kcal and calories and realised this:

Scientifically, 1 kilocalorie=1000 calories=1 kcal= the energy it takes to raise the temperature of 1kg of water by 1°C. 1 Calorie is equivalent to 1 kilocalorie; the capital C in Calories denotes kcal. However, in dietary nutrition context, while values are given for the number in kilocalories in a food, they are usually simply referred to as calories. As a result, this creates much confusion over the term calories. On food labels, calories and kilocalories are used interchangeably to mean the same thing. In other words, it is just as normal and acceptable for people to use the small "c" instead of big "C" and say “1 gram of fat gives us 9 calories” in the nutrition world as “1 gram of fat gives us 9 kilocalories or 9000 calories” in the physical science world. (In some instances, you might have also seen food packaging displaying kJ values, which is kilojoule. 1 kilojoule = 4.2 kilocalories.)

Source: Internet

Using a Calorie Counter to Lose Weight

Nutrition Facts

To count your calories, you need to know the following basic nutrition facts:

1 gram of fat = approx. 9 calories

1 gram of protein = approx. 4 calories

1 gram of carbohydrates = approx. 4 calories

4 grams of sugar = 1 teaspoon of sugar

Kcal and Calories Demystified

Have you ever wondered why a 30g serving of cereal contains 300kcal, as stated in its food packaging? Does it mean 300 000 calories? But how can it be? Read "Know How to Count Calorie?"

Source: Internet

Honey and Lemon: Weight Loss Diet Tip



Going on a honey and lemon diet can help relieve you of your weight problem. Obesity is the physical condition of the body when excessive deposition of fat takes place in the tissues, putting a strain on the heart, kidneys, liver and the joints such as the hips, knees and ankles and thus, overweight people are susceptible to several diseases like diabetes, high blood pressure, arthritis, liver and gall bladder disorders.

Honey is an excellent natural home remedy for obesity and lowering of cholesterol levels. It mobilizes the extra deposited fat in the body allowing it to be utilized as energy for normal functions. Fasting on honey and lemon-juice, an alkaline food, is highly beneficial in the treatment of obesity without the loss of energy and appetite.

For this natural cure , mix one teaspoon of raw honey (unheated) with the juice of two teaspoons of lime or lemon juice in a glass of room temperature or lukewarm water (not boiling water!). Take this remedy once in the morning on a empty stomach. Commonly taken after a big and oily meal, this simple delicious tonic is an effective digestive and detox tonic. And of course, in every successful weight loss program, do bear in mind that principles such as forming healthy eating habits and diets, and keeping to a regular exercise regime over the long run are extremely important as well.

Source: Internet

Apple Cider Vinegar and Honey Remedy



The health benefits of the apple cider vinegar and honey drink are widely known. This recipe has traditionally been used as an at-home self remedy for many ailments, and even an anti-aging elixir. Many people have smartly made use of its cleansing and disinfecting properties to self-detoxify their body. It is seen as a powerful cleansing agent and natural healing elixir with naturally occurring antibiotic and antiseptic that fights germs and bacteria.

Alkaline-Forming Diet
So, how does this vinegar and honey remedy actually work? A person's bloodstream tends toward becoming acidic with our modern diet of fats, starches and processed foods, (e.g fast foods, meats, peanuts, seafoods, alcohol and coffee) and if your body is acidic, disease can flourish; if it is alkaline, it is in balance and can fight off germs and ailments such as bladder and kidney conditions, osteoporosis, brittle bones, joint pains, aching muscles, low energy and chronic fatigue, and slow digestion. Raw fruits, leafy green vegetables, legumes, and tea are examples of alkaline forming foods. Interestingly and ironically, a food's acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For instance, lemons and limes are very acidic, however the end-products they produce after digestion and assimilation are very alkaline so lemons and limes are alkaline-forming in the body. Likewise, meat will test alkaline before digestion but it leaves very acidic residue in the body so, like nearly all animal products, meat is very acid-forming. It is important to know that stomach acid or the pH of the stomach is an entirely different matter from the pH of the body's fluids and tissues. The body has an acid-alkaline (or acid-base) ratio called the pH which is a balance between positively charges ions (acid-forming) and negatively charged ions (alkaline-forming). When this balance is compromised many problems can occur. The body is forced to borrow minerals—including calcium, sodium, potassium and magnesium from vital organs and bones to neutralize the acid and safely remove it from the body. And severe damage can be done to the body due to high acidity. Ideally, for most people, the ideal diet is 75 percent alkalizing and 25 percent acidifying foods by volume. Allergic reactions and other forms of stress also tend to produce excessive acids in the body.

The alkalinity of apple cider vinegar can correct excess acidity in our system and help prevent and fight infection. Honey added to the vinegar naturally makes the mixture more drinkable for people. And the good news is that unprocessed raw honey has been classfified as an alkaline-forming food. (Processed honey is only little acidifying and artifical sweetener is very acidifying). When you first drink the apple cider vinegar formula, it might taste horrible to you, but as your body becomes less acidic and more alkaline, it would begin to taste good. The ailments that could be cured by this apple cider vinegar and honey treatment include:

1. Premature aging
2. Obesity
3. Food poisoning
4. Heat exhaustion
5. Heartburn
6. Brittle nails
7. Bad breath
8. Arthritis
9. High blood pressure
10. High cholesterol level

Try this healthy and refreshing vinegar and honey drink! Essentially, to prepare:

* Mix a tablespoon of apple cider vinegar and a tablespoon of raw honey. (Apple cider vinegar is actually made from fresh, organic, crushed apples that are allowed to mature naturally in wooden barrels, but you can get it easily from the grocery shops or supermarkets.)

* Dissolve in a glass of chilled water.

* Take it twice daily.

Note: For this vinegar and honey remedy, do not get commercial distilled vinegars as they do not contain the same health values of organic, raw apple cider vinegar. The powerful enzymes and minerals like potassium, phosphorus, sodium, magnesium, sulphur, iron copper, fluorine, silicon, pectin and natural malic and tartaric acids, which are important in fighting body toxins and inhibiting bacteria growth, are all destroyed during the distilling process.

Source: Internet

How to kick-start a weight loss diet!

Tips:-

1) Reduce the size of your meals by eating smaller but more frequent meals instead of three large meals, and avoid snacking in between. Pay attention to your portion sizes for each meal. Eat about one cup of complex carbohydrates or starches, such as potatoes, rice, and breads, but look for whole-meal varieties, not the over refined white stuff, the best is to be able to bake your own fresh breads (they last for only about two days, but are worth going for - free of preservatives and full of vitamins!.

2) For protein, take a small palm size of lean meat for each meal and keep it to just 3 or 4 times a week. Substitute fish that is high in omega-3 fatty acids instead of meats high in saturated fat like hamburger. Take fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon as they are rich in omega-3 fatty acids. In your weight loss diet, avoid saturated fat, trans fat and high cholesterol foods by replacing them with monounsaturated and polyunsaturated fats such as canola oil, olive oil or liquid margarine. Animal fats are saturated fats that get stored in layers of fatty tissues, our body doesn’t need them. Egg is rich in protein but take just two or three times a week as too much of it can raise cholesterol and is not good for any weight loss dieting program

3) And of course, for each meal, establish an anti-aging, health-promoting alkaline diet consisting of a fist-full of raw fruits and vegetables to give your stomach a sufficient dose of antioxidant and that "full" feeling it craves. Take fresh fruit and not those you find in convenient cans, and don't overcook your vegetables.

4) Grab a healthy snack for the road, and always have fruit, carrot sticks, or another healthy snack handy which you can use to fend off the urge for quick, high-fat food such as chocolate chip cookies, ice-creams, and sugar-filled rolls. Keep a stock of healthy snacks around your house and workplace such as seeds, dried fruit, and wholemeal crisp bread. Try to cut down on chips and takeaways as far as possible.

5) Avoid using white sugar in your daily foods such as tea, coffee, bread and toasts and replace it with natural sweetener, honey. A glass of honey water or tea helps to fill your stomach, hold cravings at bay, and is as good. Don’t rely on artificial sweeeteners for weight loss and to cut calories. They are worse than table sugar! These sweeteners not only give us an acidic waste removal problem and throw off our pH balance and but also introduce toxins and damage our body in serious and irrepairable way.

6) Keep bottled water within reach at all time and take a swig whenever feel hungry. Water is an important nutrient which is vital for a variety of bodily functions and processes including removal of waste products, carrying nutrients, and regulating body temperature. It helps reduce fluid retention, and keep bowel functions normal. Drink plenty of water - at least eight cups of water or fresh juices each day and put away coffee, alcohol, and sodas. A can of coke contains almost 10 teaspoons of sugar or the entire daily recommended amount of calories from sugar, and takes 32 glasses of water to neutralize the phosphoric acid (which weakens our bones) from your body.

Start today, gradually work to improve your good eating habits and replace bad ones, and you are on the way to achieving fitness!

Besides committing to a weight loss diet, slowly establish a start an exercise regimen. You don’t have to be an athlete to stay fit. Health and fitness experts believe that 30 minutes of moderately intensive activity, like fast walking at least three days a week, will gradually improve our fitness level. A higher fitness level will benefit you physically several ways. You will have more energy, a higher metabolism, more lean muscle and less fat. You will have more strength and energy all day. And of course, very importantly, there is cosmetic benefit of a healthy weight; you'll feel better about yourself and your appearance. An improved self-image and self-esteem give you more confidence in social settings. Begin with manageable goals, track your progress, and find creative means and ways to cheer and motivate yourself to press on each day.

Source: Internet

Friday, September 12, 2008

BBQ Chicken Salad




INGREDIENTS

2 skinless, boneless chicken breast halves
4 stalks celery, chopped
1 large red bell pepper, diced
1/2 red onion, diced
1 (8.75 ounce) can sweet corn, drained
1/4 cup barbeque sauce
2 tablespoons fat-free mayonnaise
DIRECTIONS
1. Preheat grill for high heat.

2. Lightly oil grate. Grill chicken 10 minutes on each side, or until juices run clear. Remove from heat, cool, and cube.

3. In a large bowl, toss together the chicken, celery, red bell pepper, onion, and corn.

4. In a small bowl, mix together the barbeque sauce and mayonnaise. Pour over the chicken and veggies. Stir, and chill until ready to serve.

Nutritional Information
BBQ Chicken Salad
Servings Per Recipe: 4
Amount Per Serving

Calories: 154

* Total Fat: 2.5g
* Cholesterol: 34mg
* Sodium: 376mg
* Total Carbs: 20.2g
* Dietary Fiber: 3.2g
* Protein: 15g

Mango Smoothie



Prep time: 10 minutes
4 servings


Ingredients

2 mangoes, peeled, pitted, and diced

1 1⁄2 cups sugar-free vanilla fat-free or low-fat yogurtIce cubes

Instructions

Purée mangoes in blender.
Add yogurt and 4 or 5 ice cubes; blend until thick and smooth, about 30 seconds.
Pour into glasses and serve.


Nutritional Information:

140 calories

0 g fat

0 g saturated fat

4 g protein

30 g carbohydrate

1 g dietary fiber

50 mg sodium

Warm Beef Salad



Prep time: 10 minutes Cook time: 15 minutes
4 Servings

Ingredients

1 1⁄2 pounds flank steak, 1 inch thick

2 tablespoons fresh lemon juice

2 teaspoons grated lemon zest

1⁄2 teaspoon Dijon mustard

2 tablespoons extra-virgin olive oil

5 ounces mesclun greens (6 cups)

4 plum tomatoes, cut into wedges

2 ounces reduced-fat feta cheese, crumbled

(1⁄2 cup)1 small red onion, thinly sliced and separated into rings

Instructions

Heat grill to high.

Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thinly.
Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat. Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta, and serve.


Nutritional Information:

420 calories

25 g fat

9 g saturated fat

42 g protein

7 g carbohydrate

2 g dietary fiber

380 mg sodium

Chicken Hariyali Tikka



INGREDIENTS
1 cup finely chopped fresh cilantro
1/2 cup finely chopped fresh mint leaves
1 tablespoon ginger garlic paste
1 tablespoon lemon juice
1 tablespoon green chile paste
1 tablespoon salt
1 pound skinless, boneless chicken breast halves - cut into chunks

DIRECTIONS
In a large bowl, grind together the cilantro, mint leaves, ginger garlic paste, lemon juice, green chile paste, and salt. Place the chicken in the bowl, and rub with the mixture. Cover, and refrigerate 2 to 3 hours.
Preheat the oven broiler. Lightly grease a baking dish.
Place the chicken in the baking dish, and broil 20 minutes, or until chicken juices run clear.

Nutritional Information
Chicken Hariyali Tikka
Servings Per Recipe: 4
Amount Per Serving
Calories: 146

************
Total Fat: 2.8g
Cholesterol: 65mg
Sodium: 1966mg
Total Carbs: 2.9g
Dietary Fiber: 0.3g
Protein: 23.9g