Posts Tagged healthy

Barley Salad With Green Garlic and Snap Peas

“Here’s a spring salad that’s equally satisfying for a workday lunch or a weekend picnic. Light yet filling, it combines chewy, nutritious barley with two seasonal treats – young green garlic and crisp sugar snap peas.”

  • 1 cup hulled barley
  • 3 cups water
  • 2 stalks green garlic (white and light green parts only), cut into 1-inch pieces
  • 2 tablespoons toasted almonds
  • 1/4 cup extra virgin olive oil
  • 2 teaspoons lemon juice
  • 1 teaspoon lemon zest
  • coarse sea salt or coarse kosher salt
  • 8 ounces sugar snap peas
  • 2 tablespoons torn mint leaves

Cook and cool barley: Combine barley and water in a saucepan and bring to a boil. Cover, reduce heat, and simmer until tender, about 1 to 1 1/2 hours. Cool completely.

Make green garlic sauce: Blend green garlic, almonds, olive oil, lemon juice and zest, and 1 teaspoon salt in a food processor or blender until smooth. If the mixture is very thick or dry, mix in 1-2 tablespoons of water.

Blanch sugar snap peas: Have ready a large bowl of ice water, a slotted spoon, and a plate lined with a cloth or paper towel. Bring a pan of water to boil over high heat. Add a tablespoon of salt and the snap peas and boil just until bright green and crisp, about 30 seconds to 1 minute. Quickly remove the snap peas with a slotted spoon and plunge them into the ice bath. When the peas are completely cool, remove them from the ice bath and drain on the towel-lined plate. Cut the snap peas lengthwise on the diagonal.

Assemble salad: In a large bowl, combine barley and green garlic sauce. Then mix in snap peas and mint. Season to taste and serve immediately or keep covered in the refrigerator.

Source : Adapted from thekitchn.com (only slight changes)

Servings/Yield : 4-6

Difficulty : Easy

Course : Main

Preparation Times : 1 1/2 – 1 3/4 hours

Note : Green garlic is much more mild than mature garlic and we like it just fine raw. However, if you prefer, it can be blanched first to mellow out the flavor.

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This is my Mash

Everyone has a different spin on mashed potatoes, my most horrifying experience was when a flatmate of mine added an entire tub of Philly cream cheese.  Now growing up I was always a tinned milk guy (evaporated or condensed milk), that’s what my mother used, so that’s what I liked, and over the years this evolved into full-fat milk, and eventually what you see here today.

The new version stems from my new obsession of using Soya Cream in everything that requires cream, I believe it tastes the same as cream when added to a sauce, and has the same consistency.  The other is my ‘fear’ of heart disease that runs in the family, the Doc told me to cut back on the salts and fats due to my abnormally high blood pressure.  Now giving up certain things, and substitutions for everything is not going to do the trick, so moderation is key here.  Mashed Potatoes in many forms is not the greatest thing as a regular added side dish. so my new version is ‘almost’ as great as the full fat original.  all you need is the following…

  • potatoes, peeled and chopped
  • soya cream
  • white pepper, ground
  • butter*

* if using unsalted butter, add a sprinkle of low salt on top to taste

Peel and cut the potatoes into even pieces (you want them to all cook at the same rate, so leaving a huge thick piece along with a lot of little ones, and your going to end up with a hard potato in the middle of your mash) and add to a pot full of cold water on the stove.  There should be enough water to submerge the potatoes.  Cover and bring to a boil.  Once it has been boiling for a few minutes, test the potatoes by stabbing them with a knife, if they slide off the knife quite easily then they’re ready to mash, so drain them and keep them in the pot off the heat.  Add the butter, pepper, and soya cream, and mash together until you have the consistency you prefer.  This may take a few tries until you’ve balance out the ingredients to the amount of potatoes you have in the bowl.  It’s always better to start small and add as required.

If the potato doesn't slide off the knife easily, it means it's not ready yet.

If I’m using salted butter (as pictured) I don’t add salt, but if I decide to use the unsalted butter, I add some low salt to the mix to taste.

In terms of texture, this is HIGHLY debatable.  I for one don’t like pureed potatoes, I feel like I’m being fed baby food.  I prefer mashed potatoes with a bite, by mashing them with a potato masher until I can’t see whole potato anymore yet it still keeps upright on the end of a fork.

Your welcome to take this version and change it to your own, however, I would like to know where you go with it, by leaving a comment.

Source : Julian Borg Barthet

Servings/Yield : as much as you have potato (2 large potatoes is enough for 2 people)

Rating : 5 out of 5

Difficulty : Easy

Course : Main

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15-Minute Chicken Pasta

chickenbroccoli

“Enjoy fast food with a mouthwateringly healthy chicken pasta – low in fat too”

  • 350 g Pasta Bows (Farfalle)
  • 300 g Broccoli, Cut Into Small Florets
  • 1 tbsp. Olive Oil
  • 350g Chicken Breasts, Skinless Boneless, Cut into Bite Sized Chunks
  • 2 Garlic Cloves, Crushed
  • 2 tbsp. Wholegrain Mustard
  • Orange Juice, Of 1 Large Orange (or 2 ounces of Orange Juice)
  • 25 g Flaked Almonds, Toasted

Cook the pasta in plenty of boiling salted water according to the packet instructions. Three minutes before the pasta is cooked, throw the broccoli into the pasta water and continue to boil.

While the pasta is cooking, gently heat the oil in a large frying pan or wok. Tip in the chicken and fry, stirring occasionally, until the chicken pieces are cooked and golden, about 8-10 minutes, adding the garlic for the last 2 minutes.

Mix the mustard with the orange juice in a small bowl. Pour the mixture over the chicken, and gently simmer for a minute or two. Drain the pasta and broccoli, reserving 3 tablespoons of the pasta water. Toss the pasta and broccoli with the chicken, stir in the pasta water and the almonds, season well and serve.

NotesMaking it nut-free

Pine nuts are an ideal replacement for the almonds if you have a nut allergy, as they are in fact a seed from a variety of pine tree.

Source : Good Food : February 2002 (adapted from)

Servings/Yield : 4 servings

Rating : 4 out of 5

Preparation Times : Cook: 15 Minutes

Nutritional notes : per Serving : 531 kcalories, protein 43g, carbohydrate 70g, fat 11 g, saturated fat 1g, fibre 6g, salt 0.52 g

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Ratatouille

Ratatouille

“Enjoy this superhealthy classic French vegetarian dish – counts as 4 of 5-a-day”

  • 2 large Aubergines
  • 4 small Courgettes
  • 2 Red or Yellow Peppers
  • 4 large Ripe Tomatoes
  • 5 tbsp. Olive Oil
  • Small Bunch Basil
  • 1 medium Onion, Peeled and Thinly Sliced
  • 3 Garlic Cloves, Peeled and Crushed
  • 1 tbsp. Red Wine Vinegar
  • 1 tsp Sugar

Cut the aubergines in half lengthways. Place them on the board, cut side down, slice in half lengthways again and then across into 1.5cm chunks. Cut off the courgettes ends, then across into 1.5cm slices. Peel the peppers from stalk to bottom. Hold upright, cut around the stalk, then cut into 3 pieces. Cut away any membrane, then chop into bite-size chunks.

Score a small cross on the base of each tomato, then put them into a heatproof bowl. Pour boiling water over the tomatoes, leave for 20 secs, then remove. Pour the water away, replace the tomatoes and cover with cold water. Leave to cool, then peel the skin away. Quarter the tomatoes, scrape away the seeds with a spoon, then roughly chop the flesh.

Set a sauté pan over medium heat and when hot, pour in 2 tbsp olive oil. Brown the aubergines for 5 mins on each side until the pieces are soft. Set them aside and fry the courgettes in another tbsp oil for 5 mins, until golden on both sides. Repeat with the peppers. Don’t overcook the vegetables at this stage, as they have some more cooking left in the next step.

Tear up the basil leaves and set aside. Cook the onion in the pan for 5 mins. Add the garlic and fry for a further min. Stir in the vinegar and sugar, then tip in the tomatoes and half the basil. Return the vegetables to the pan with some salt and pepper and cook for 5 mins. Serve with basil.

Notes : Make it your own Give the dish a Moroccan twist by frying the onions with 2 tsp harissa paste and stirring in 400g can chickpeas, drained. For a more intense Mediterranean flavour, add 1 tbsp capers, a handful of pitted black olives and a few chopped anchovies. Make it your own Spoon into a gratin dish, sprinkle with crumbs from 2 slices bread and a handful grated parmesan. Drizzle with olive oil and grill until golden. Make it your own Add a deseeded and finely chopped chilli with the garlic for an extra kick.

Editors Note : This is great to keep around as a left overs for a few days; add it to wraps, sandwiches, etc…  We’ve even thrown it as a side dish for a meal we had the following day.

Source : Good Food : September 2006

Servings/Yield : 4 servings

Rating : 4 out of 5

Difficulty : Easy – Moderate

Preparation Times : Ready in: 50 Minutes

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Rich Breakfast Pancakes

pancakes

Breakfast pancakes with a surprise dairy free twist.  Soya pancakes, you won’t tell the difference, and you won’t go back either.  This has been a breakfast choice in our home for over a year now.

  • 250 g plain flour
  • 2 tsps baking powder
  • 65 g golden caster sugar
  • 250 ml soya milk, chilled
  • 3 tbsp soya yogurt
  • 1 egg
  • 2 tbsp sunflower oil, plus extra for cooking

Sift the flour, baking powder and a pinch of salt into a large bowl, add the sugar and mix. In a large bowl, mix the soya milk, soya yogurt, egg and oil, then whisk into the flour to make a smooth batter.

Heat a medium-sized non-stick frying pan with a little oil until hot. Add a small ladleful of batter (to give a pancake diameter of about 10cm; you’ll get a feel for this after making the first one). Cook for 1 minute until golden, flip over and cook the other side for about 30 seconds. Keep warm while you cook the other pancakes (the mixture should make about 18). Serve with maple syrup and fresh blueberries.

Source : Delicious Magazine : website (I came up with this recipe on my own a year back, but found a professional example from .delicious site where they had a pro photo to go with it).

Servings/Yield : 4 servings

Difficulty : Easy

Preparation Times : Ready in: 15 Minutes

Nutritional notes : Per serving: (based on 6): 276kcals, 8.3g fat (1.2g saturated), 7.2g protein, 46g carbs, 13.4g sugar, 1g salt

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Warning: Showers can seriously damage your health

Geeks proved right after all

US scientists have rather disturbingly provided ammunition for shower-dodging geeks to defend their malodorous ways: showers can actually be bad for your health.

According to researchers at the University of Colorado at Boulder, pathogens which occur naturally at low levels in water supplies can accumulate in high concentrations in “biofilms” inside shower heads, meaning that every time you turn on the water, you’re getting a faceful of nastiness.

Specifically, the scientists pinpointed Mycobacterium avium – “a pathogen linked to pulmonary disease that most often infects people with compromised immune systems but which can occasionally infect healthy people”, according to lead boffin professor Norman Pace.

The team probed 50 shower heads from nine cities in seven states, including Chicago, Denver and New York City. In 30 per cent of them they found “significant levels” of Mycobacterium avium and related oathogens – specifically, “more than 100 times the background levels of municipal water”.

Pace said: “There have been some precedents for concern regarding pathogens and showerheads. But until this study we did not know just how much concern.”

He warned: “If you are getting a face full of water when you first turn your shower on, that means you are probably getting a particularly high load of Mycobacterium avium, which may not be too healthy.”

The University of Colorado seems to have an unhealthy interest in Mycobacterium avium. It previously “found massive enrichments of M. avium in ‘soap scum’ commonly found on vinyl shower curtains and floating above the water surface of warm therapy pools”.

In 2006, Pace plunged again into therapy pools, and identified “high levels of M. avium in the indoor pool environment were linked to a pneumonia-like pulmonary condition in pool attendants known as ‘lifeguard lung’”.

This in turn led Pace and chums to dismantle the US’s shower heads, the results of which investigations are found in the 14 September issue of Proceedings of the National Academy of Sciences (abstract here, more background detail here)

Naturally, you’re all wondering whether taking a shower is actually dangerous. Pace concluded: “Probably not, if your immune system is not compromised in some way. But it’s like anything else – there is a risk associated with it.”

The professor suggested using a metal showerhead, since the plastic type are apparently susceptible to biofilm build-up. Consider yourselves advised. ®

Bootnote

Here’s how the Colorado Uni boffins sniffed out their prey: “A molecular genetics technique developed by Pace in the 1990s allowed researchers to swab samples directly from the shower heads, isolate DNA, amplify it using the polymerase chain reaction, or PCR, and determine the sequences of genes present in order to pinpoint particular pathogen types.”

via Warning: Showers can seriously damage your health • The Register.

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