7/30/10
I HAVE RETURNED
10:15 AM | 
Postedby
Kartika Christensen
Summer Day Yoghurt Apricots
4 servings
Nutritional info: 250 calories per serving
Ingredients:
- 1 1/2 lb of fresh apricots, halved and pitted
- 2 tbs of light brown sugar
- 9 oz of non-fat vanilla yoghurt
- 6 tbs of strawberry puree
- 1 1/2 lb of fresh apricots, halved and pitted
- 2 tbs of light brown sugar
- 9 oz of non-fat vanilla yoghurt
- 6 tbs of strawberry puree
Preparation:
1. Prepare grill for cooking. On a charcoal grill, open vents on bottom of grill and on lid.
2. Arrange apricots, cut sides up, in a roasting pan and sprinkle with brown sugar, patting and pressing with fingers to help evenly adhere.
3. Cook apricots in pan, covered with grill lid, without turning, with low heat until sugar is melted and apricots are softened (about 5 minutes).
4. Serve apricots with yogurt on top, and pour some strawberry puree. Yum Yum Yum ^_^
This recipe is good for dessert after lunch on a hot, sunny day :D
Label:
5/16/10
Rise and Shine Blogger Template
Rise and Shine is the third Blogger Template that I've created. :) It was based on two column layout and has both top and footer navigation menu. I've also already embedded so many useful Blogger hacks on the template such as pagination, read more button, related posts, avatar comments, Back to Top Button, Google Buzz and Twitter retweet button and Social Bookmarking Buttons. Special thanks to AllBlogTools.com for these useful Blogger hacks.
Click here to download this template in XML format.
Click here to download this template in ZIP format (images included).
Click here to view the demo template
Template Installation Instructions
- Download a template and unzip.
- Go to the Layout section in your blog (Dashboard → Layout → Edit HTML ).
- Supports your previous template (Download full Template).
- Find and upload your template.
- Enjoy your new blog design.
To Customize the Template
For color and the font size, some Blogger templates offer an option to change it from the Dashboard (Dashboard → Layout → Fonts and Colors). Here you can see the result directly in the template.
Major changes in the templates needed to know at least a little CSS and HTML. A quick way to modify a template is change the images in the CSS code, for others with the same dimensions. That is the process to change the header of a design, for example.
Additionally, some templates have their own settings instructions and customization, refer to the same download page of your template.
To edit the top menu and the footer links, you could edit it through the menu directly from the Dashboard (Dashboard → Layout → Page Elements).
How To Activate/Edit the Rise and Shine Template Embedded Features (Jquery Image Gallery, Retweet Button, Light Box, etc)
- To learn how to activate the Lightbox, you can learn it from here.
- To learn how to activate the Jquery Image Gallery, you can learn it from here.
- To edit the retweet button, you can simply go to Dashboard → Layout → Edit HTML then check Expand Widget Templates box. Find this code your_twitter_user_name and then replace it with your own Twitter username.
- To edit the pagination style, you can learn it from here.
4/15/10
Your Weekly Diet Menu
The hardest part of having diets and counting calories is to determine what type of food and how much you should eat in a day. Here is an example of diet menu in a week, totalling in less than 1500 calories a day. Try to eat breakfast just after you wake up, lunch between 12-2 pm, and dinner about 4-6 hours before you sleep. Snack can be consumed in between breakfast, lunch, and dinner (but not after dinner!)
Add that with 1 hour of exercise everyday, and you’ll be fit and healthy =D
Day 1:
Breakfast: Whole grain cereal with 1 glass of skim milk
Lunch: Risotto, sautee using olive oil instead of butter
Dinner: Honey-Glaze Chicken with Mushroom
Snack: 1 cup of dried blueberries
4/8/10
TOP 10 Food Myths
1. If it says ‘fat-free’, it doesn’t have any calories
People need to know that fat is different from calorie. Any fat-free food might have some calories left in it. It is best to consult food packaging’s nutritional table to confirm the amount of calories contained within.
2. Avoid red meat
If you have diabetic or heart disease and go to a physician, most likely he will say that you can eat any food, but not in large portions. This is true to an extent. Even though red meat is associated with human health problems, it will hardly harm you if consumed in a balanced nutritional proportion
3. Carbs make you fat
Carbohydrate is the main source of energy for the human body, and it does not cause weight gain unless it contributes to excess calorie intake. There are even some forms of diet which suggest people to eat high-carb but low-fat food products. However, since high-carb but low fat food makes you get hungry sooner, it tends to trigger overeating.
4. Exercise makes you hungrier and eat more
Research has shown that after 20 minutes of exercise, people eat no more than those who haven’t done anything. People who are physically active, however, need more calorie intake and are suggested to eat more to avoid the body from being deprived of nutrition.
5. Protein makes you strong
Athletes and bodybuilders eat very high portion of protein because most people believe it is a source of muscle strength. However, research has shown that people who eat high carb and no protein can sustain their stamina better when doing physical activities in a long period of time.
4/4/10
Pork Loin with Herbs and Veggy
6 servingsNutritional Information per serving: Calories: 325 kcal, Fat: 12 g, protein: 56 mg, zinc: 19 mg, carb: 15 mg
Ingredients:
- 1500 g of boneless pork loin
- 6 small shallots, peeled
- 3 tablespoons of whole grain mustard
- 700 g of baby artichokes
- 150 ml of dry white wine
- 2 tablespoons of olive oil
- 2 medium-sized lemons
- 12 garlic cloves: 4 peeled, 8 unpeeled
- 250 ml of low-salt chicken broth
- ½ teaspoon of salt
- ½ teaspoon of ground black pepper
- ½ teaspoon of fresh rosemary
4/2/10
The Truth About Obesity
Dear readers,
Just a few days ago I came across a really good educational TV show titled “Obesity”. It is both inspiring and terrifying that I thought I should spread this information to everybody through my blog. It is a seed of many serious health disorders and has triumphed as the most serious health factors in the 21st century. Sadly, only a small percentage of people know how dangerous obesity is, because for thousands of years men have adapted to only just enough food, and food was, until the 19th century, a matter of necessity, not leisure. With the growing economy and mass-production, agricultural technology and supermarket around the world, food consumption rate increases at an alarming rate each year. While on the other hand, 21st century technology such as transportation and digital entertainment triggered physically-inactive lifestyle, requiring us to burn less calories than our ancestors.
4/1/10
Non-Fat Cranberry Sorbet
Servings: 8
Nutritional Information per serving: Calories: 75, Protein: 3 g, Carb: 9 g, Fiber: 9 g, Ingredients:
- 800 g of frozen cranberries
- 900 ml of water
- 250 ml of fresh lemon juice
- 200 ml of skim milk
- 300 g of low-calorie sugar
Preparation:
- Boil cranberries, water and sugar and stir it until the cranberries burst (around 15 min)
- Puree the cranberry mixture until it is smooth, and freeze it about 2 hours.
- Stir together the cranberry puree, fresh lemon juice and skim milk in an ice-cream maker, then move it to an airtight container and freeze for at least 2 hours.
Makes a special dessert for a special occasion. Sprinkle it with dried berries/raisin, yum yum =d
3/31/10
Get to Know Your Berry!
No, obviously we’re not gonna discuss a popular cellphone brand, although there is somewhat a close relation to it. “Berry” is an english term for an edible small-to-medium sized pulpy, juicy, usually bright-coloured fruits (psst, tomato, one of the healthiest nature produce there is, also belongs to the berry family!) Most berries are audible, but some like the deadly nightshade (Atropa belladonna) and potato tree fruits (Solanum tuberosum) are poisonous to us.
The bright colors displayed by berries are produced by natural plant pigments, notably polyphenols such as flavonoids, anthocyanins and tannins concentrated on the skin and seeds of berries. These chemicals mark the nutrients contained in these lovely-looking fruits. Berries are especially rich with antioxidants and therefore are used in skin care products to fight off free radicals.
There are many types of fruits that are technically from the berry family, such as melon, tomato, grapes, even banana and lemon! All of them contain good vitamins and minerals for the human body and are the most popular fruits on Earth =)
Here are a list of berries with notable level of antioxidant (I really want to make article that has tomatos and oranges in it but it will be too long, so tune in for the next article :D) :
Strawberries – Strawberries are excellent sources of vitamin C and antioxidants, marked by its bright red colors. It can be consumed fresh as it is, processed as jelly, dried and mixed with other fruits into cereal bars, sliced and put in your salad, or made into juice, milkshake, smoothy and yoghurt. Strawberry is also one of the first industrial food flavoring created and is still one of the most popular food flavoring! ^_^
Blueberries – a popular base ingredient for skin care products, blueberries have a wide range of varieties because they tend to adapt with their local environment. Blueberries can be processed to puree, juice, or dried, or made into jellies, jams, snack foods, and cereals. Blueberries contain dietary minerals, vitamin B6, vitamin C, vitamin K and fiber. Research also shows that a blueberry contains anti-inflammation, anti-oxidant, and possibly anti-cancer properties, are known to block certain virus like hepatitis C, slows down our body’s aging process, and prevents Alzheimer. A must have in your fruit basket! :D
Grapes – Known since the Classic age as fruit of the Gods, grapes probably are the most widely processed food in human civilization. It has been processed into jams, wine, raisins, juice, vinegar, and even drugs. Grapes also have a wide range of colors: green, black, purple, red, yellow and pink. Most of the species are native to Mediterranian areas. The chemical contents in grapes are found to reduce risks of heart failure, cancer, degenerative nerve diseases, viral infections and even Alzheimer. Like most other berries, it also contains antioxidant which is good for your skin =)
Blackberries – 
Raspberries – Raspberries are especially rigorous and can thrive in some of the most difficult environments, and therefore contain a lot of nutrients and anti-disease properties. Raspberries are packed with antioxidants (ranking 3rd of the top antioxidant fruits after cranberries and blueberries), vitamin C, minerals and dietary fiber, vitamin B1, B2 and B3, folic acid, and iron. Raspberries are also good as anti-inflammation, pain relief, anti-cancer, anti-cardiovascular disease, anti-diabetes, anti-allergies, and anti-aging food.
Cranberries – Cranberries are so popular in the food industry due to their taste, nutrient content and antioxidant qualities that they are stamped as ‘superfruit’. 95% of cranberries produced throughout the world are processed into supermarket products such as juice, sauce, syrup, yoghurt, wine and dried fruits. Only 5% are sold fresh to consumers, because they are considered too sharp to be eaten plain. When kept frozen, cranberries can be stored up to nine months. Cranberries rank first as fruits with the most anti-oxidant content known to man. They contain all the nutrients found in all other berries. Be careful when choosing cranberries products though, since most of them contain too much sugar!
3/30/10
Recipe of the Week: Honeyglaze Chicken with Mushroom
Servings: 4Nutritional Information per serving: Calories: 189, Calories from fat: 74, Total fat: 8.3 g, Cholesterol: 55 mg, Sodium: 1.2 g, carb: 7.3 g, fiber: 1 g, protein: 21.7 g
Ingredients:
- 4 boneless chicken breasts
- 10 pieces of medium-sized Shitake mushroom
- 1 dash of garlic powder
- 2 teaspoons of honey
- 1 dash of black pepper
- 4 tablespoons of soy sauce
- 3 tablespoons of olive oil
- 1 tablespoon of oyster sauce
Preparation:
1. Preheat the oven to 350 degrees F.
2. In a heat-resistant glassbowl, mix the honey, olive oil, garlic, black pepper, oyster sauce and honey.
3. Put the chicken breast into the bowl and cover it with the ingredients.
4. Cover the bowl with aluminium foil and bake it for 30 minutes.
5. Open the oven door, get the bowl, open the aluminium covering, put the shitake mushrooms in the bowl, cover the bowl again, and bake again for 20 more minutes.
Healthy Spices, Herbs and Flavorings to Have in Your Kitchen
My gastronomical lecturer in college used to point out how salt and pepper are mainly the only spices that european people need to put in their food. My conclusion is that the reluctance or ignorance of spice usage is one of the factors of salt addiction phenomena in modern societies. Salt addiction has not been a serious issue in regions with spicy local delicacies, though. Spices not only make your meal requires less salt to be tasty, but it also contains a lot of nutrients good for your body. Unlike during the middle ages when spices are considered luxury goods and colonial powers fought over areas producing these, the people of modern world have the privilege of acquiring them cheap in stores throughout their country. This article will give you a list of which spices besides salt and pepper that you should keep in your kitchen (best in the form of powder so that it won’t significantly alter the texture of your meal):- Chilli powder. A good addition to almost any type of food, but it is best served in soups or sprinkled on top of crispy snacks. You might want to choose salt-free chilli powder if available. Chilli naturally contains three times the amount of vitamin C contained in oranges, carotene (provitamin A), most B vitamins, potassium, magnesium and iron. Too much of this will cause gastro-intestinal inflammation though, so use it at appropriate amount =D
2. Lemon lime. Lemon juice is a natural way of decontaminating your meat, getting rid of fishy scents in your seafood, and freshen your salad =D It’s always good to have lemon around, and it is best served in soups, salad, and as an ingredient for marinade. You can also use lemon zest to add strong flavor in your main course or even dessert. Lemon contains vitamin C, antioxidant which is good for your skin.
3. Garlic. Most people doesn’t like the smell of garlic, but they’re a favorite in chinese dish and its flavor complements vegetables. Garlic is best minced raw and raw put on food after it is served, not when it’s being cooked. Garlic contains anti-cancer nutrients, lowers your cholesterol, acts as anti-inflammatory and anti-fungal agent. To counter garlic breath, use parsley or mint leaves to go with the food.
4. Young ginger powder. Ginger powder has a mild pungent flavor which compliments dishes such as seafood, goatmeat and vegetarian cuisine. You can use it in cookies, crackers, curries, soups, and non-sweet dessert. For beverages, it is best served with lemon or honey.
5. Soybean sauce. Soybean sauce is widely popular in Asia, and is used mostly like people use tomato ketchup. It can be used for sauteeing, in spiced soups, or to compliment fried food. Soybean contains natural vitamins and minerals needed by our body, and it was produced using fermentation process which makes it packed with good biotics. Since soybean already contains salt, it is a good reason to not pack your meal with salt.
6. Nutmeg. Nutmeg is a seed of Mystirica trees found across Asia. It has a slight sweet, light and delicate favor, and is usually used in light meals. It is best grated fresh and sprinkled in salad, baked potatoes, to complement molten cheese, sauteed vegetables, or to be put in curry dishes. It can also be sprinkled on top of a cinnamon or ginger-flavored cake. Just a pinch of nutmeg powder is enough to add spice flavor to your meals.
7. White pepper. Unlike black pepper, white pepper has stronger scent and taste. It is a great substitute for chilli powder because it has both heat and spicy taste common in chillis. White pepper is a traditional ingredient used to relieve flu and is known to fight off skin problems. It is best sprinkled in small amount on almost any kind of food including soups, pasta, sauteed dishes, grilled dishes, and as a marinade ingredient.
8. Ginger is most likely one of the best spice you want to keep in your kitchen. It has analgesic, sedative, antipyretic and antibacterial properties, and is known to prevent skin and ovarian cancer cells. It also treats cold and flu, indigestion problems, cramps, nausea, and vomiting. Ginger is best sliced and boiled in soupy dishes to add flavor to the food. In powder form, ginger can be added to curry or tomato soups and sauteed dishes.
9. Chinese Five-Spices Powder. The Chinese five-spices powder is a practical way of adding flavor to almost all kinds of chinese food in just a pinch. It contains clove, cinnamon, star anise, sichuan pepper and ground fennel. It is based on the yin and yang philosophy implemented in traditional cuisine. It is best used to marinade meat.
10. Brown sugar. Brown sugar is a good substitute for the regular white sugar you use when cooking dishes. One trick to avoid using artificial flavor enhancement is to combine brown sugar, salt and white pepper. Brown sugar contains less calories than white sugar.
Diversify your spices and flavorings and make each meal special. Happy cooking ^_^b
3/28/10
Golden Noodle with Chicken and Veggies
6 servings
Nutritional information per serving: Calories: 212, Protein: 12 g, carb: 23 g, fiber: 43.7 g, Cholesterol: 1.8 g
Ingredients:
- 750 grams of whole-wheat fetuccini- 500 grams of steamed chicken breast, shred it to pieces
- 50 grams of frozen peas and carrots, steam it well
- 50 grams of beansprouts
- 2 cloves of garlic, mince it
- 2 tablespoons of sweet soy sauce
- 1 tablespoon of fish sauce
- 3 tablespoons of olive oil
- salt and pepper
Preparation:
- fill a medium-sized pan with water and boil it
- put 1 tablespoon of salt in it, then put in the fetuccini and cook it for 15 minutes
- take out the fetuccini and put it in a bowl, pour 1 tablespoon of olive oil and mix it to keep it from being sticky
- in a frying pan or wok, heat up 2 tablespoons of olive oil
- put in the minced garlic and beansprouts, stir it until it is a bit yellow
- put in the chicken breast, peas and carrots
- stir it a little, put in the fetuccini and the remaining ingredients: sweet soy sauce, fish sauce, salt and pepper
- stir it again for a bit, and it’s ready :D
Food for When You’re Not in Shape
Everybody has their share of sickness, even those in perfect shape. Illness can be contracted through human contact, our surrounding environment or the food we eat out. When you get sick, our body chemicals work in abnormal situation, trying to cope and fight the foreign existence invading it. In this state, your body needs the right combination of nutrients to help fight off the sickness. Here are some menu you should include when you’re not in shape:
1. Chicken Soup. Chicken soup has been used for flu remedy for ages and in different civilizations throughout history. It reduces mucus and helps coughing it out. Chicken soup is best served with vegetables in it.
2. Green Tea. Green Tea is known to fight cancer and heart disease. It lowers your cholesterol level, burns fat, prevents diabetes and stroke and staves off dementia. It also has anti-viral, anti-bacterial effects and is good for your body immunity.
3. Chilli. Spicy chillis are the best source of vitamin C, one of the important elements for your body immunity. Orange-reddish fruits and vegetables such as oranges, red guava, bell peppers, strawberries and papayas also contain this natural healthy nutrient.
4. Probiotics drinks. Probiotics beverages and yogurt can reduce the symptoms of cold and flu, as it contains good bacterias obtained from fermentation process that help fight off the bad bacterias in our body. It is proven to reduce fever, cough and runny nose, especially on children. Other fermented food such as tofu, cheese and sauerkraut.
5. Sea Fish. Sea fish contains antimicrobial substances which helps fight off even swine flu. The best way to retain the healthy nutrients in fish is to steam it. You might want to try chinook and pink salmon, light tuna and sardines.
So next time you catch a flu, pay attention to what your meal can do to your body :D
3/26/10
My 10 Healthy Cooking Techniques
Most people think that healthy cooking is a hassle, but the truth is, it only requires a little change in your kitchen rules. By replacing or adding several cooking ingredients with healthier ones, you do not only reduce the amount of fat contained in your food but also add those extra nutrients necessary for faster metabolism! Here are 10 simple and healthy cooking techniques you can apply at home:
1. Replace vegetable oil with monounsaturated oil when applicable. Olive oil is naturally a lot healthier than palm or vegetable oil. If you’re a little tight on budget, however, use olive oil only for sauteeing, grilling patties or as salad dressing. For deep frying, mix it with non-cholesterole oil.2. Use herbs. Salt and pepper are generally the ingredients that you need to flavor most food. However, usage of additional herbs such as thyme, rosemary, cilantro, parsley, chilli powder, cinnamon, ground paprika, mint leaf, celery, etc., does not only add to the taste and flavour, but certain spices are also known to increase your metabolism and help fight certain diseases. There are various herbs and there are basically no rules to using them in your dish. Just experiment with mixing and matching them!
3. Use less salt. When you experience with different herbs, it is the best reason to reduce the amount of salt you pour into your food. Modern civilization’s addiction to salt contributes to the high rate of hypertension, cardiovascular, and obesity cases. Salt makes you crave for more food and makes greasy, unhealthy food taste better when you are supposed to stay away from them!
4. Steam, not boil! When dealing with vegetables, it is best to steam instead of boiling to keep the nutrients within the veggie.
5. The lower the better. When it comes to fat content, the lower the better. Stay away from full-cream milk, butter, jelly jam, sugar coating, saturated fat, canned food, and instant food packages. Use skim milk, non-cholesterol vegetable oil, canola oil, sesame oil, sunflower oil, corn oil or olive oil.
6. Always have greens in the refrigerator. Remember to always include vegetables in your food when applicable. There are hundreds of vegetables to choose from, so don’t say it doesn’t go with your dish!
7. Smaller cuts. When serving red meat or potentially high-calorie food, cut the food to smaller pieces so you’ll eat less and slower.
8. Go nuts. Nuts and beans are great source of nutrition. Put extra red beans in soup and black beans/walnuts in your salad, or put nuts in a jar with a little bit of salt and fried garlic as your choice of healthy snack!
9. Be stealthy! If your children refuse to eat vegetables as it is, make puree out of the vegetables and sneak it in their food, such as in pancakes, waffles, meatballs, nuggets, or omelette!
10. Prevent preservatives from entering your stomach. When you’re in a hurry, instant noodle or pasta might be practical and fast. But remember, factory-produced instant food are packed with preservatives. When you boil instant noodle and pasta and wants it soupy, replace the cooking water that’s full with preservatives with a clear, newly boiled water.
And that’s your simple tips of healthy cooking! =)
Cajun Halibut
Servings: 4
Nutritional Information per serving: Calories: 128, Calories from fat: 24, Total fat: 2.7 g, Cholesterol: 36 mg, Total carbs: 0.6g, Protein: 23.9g
Ingredients:
- Cajun Halibut:
- 4 pieces (around 4 ounces) of halibut steak- a pinch of salt
- a pinch of garlic powder
- a pinch of red pepper
- a pinch of paprika
Salad:
- One half of red onion, diced
- 4 tablespoons of corn
- Parsley, chopped to finesse
- 1 tablespoon of olive oil
- A pinch of salt
- A pinch of black pepper
- One half of lemon, squeeze to get the juice
Preparation:
1. Mix the garlic powder, paprika, salt and black pepper and rub evenly on the steak surface.
2. Preheat a skillet on medium heat and spray it with oil to prevent the steak from sticking to the surface of the skillet.
3. Cook the fish on the skillet for 4 minutes each side until it is tender.
4. Once the steak is done, rub red pepper powder evenly on top
5. To make the salad, mix all salad ingredients in a bowl with your hand and refrigerate it for 1 hour.
Time to have a nice outdoor lunch on a sunny day, Cajun style ;D
3/25/10
Fantastic Organic!
Did you know that one non-organic apple contains more than 20 different pesticides?
The world has been a victim of physical consumption. We buy things because they look good, and this, unfortunately, also goes for food. In order to meet the customers’ demand for flawless, shiny fruits, the farmers use various types of pesticides, harmful materials, to keep pests at bay. It’s not just a matter of physical consumption, however, because the invention of pesticide brought crop production to a whole new level. Farmers lose less percentage of their crop per harvest, and some pesticides also keep the produces fresh for a longer period.
Few people know the consequences of consuming farm produces packed with these harmful chemicals. In the last decade, however, people are getting more aware of health and the environment, and thankfully they have established a new agricultural technology to make what we call ‘organic food’. So, what is organic food and why does it benefit us?
What does ‘organic’ mean?Unlike the conventional, modern, agricultural produces, organic food are raised without the use of chemical additives, such as pesticides, chemically-enhanced fertilizers, hormones, etc. Organic food are heavily regulated industry and usually come from minor-scale agricultural industry, hence the price and number in the market. A large percentage of organic food are bought directlyfrom the growers.
Generally, organic means that 95% of the produce is non-chemical. It must be free from artifical food additives, and cannot be undergoing chemical process such as chemical ripening, food irradiation and genetic modification. The only pesticide allowed is the non-synthetic ones.
Health Factors
Research has proven that pesticides largely contribute to risks of cancer, obesity (!!!), Alzheimer, and even birth defects. Pesticides are also associated with acute health problems such as abdominal pain, dizziness, headaches, nausea, vomiting, as well as skin and eye problems. Long period of exposure to pesticide also leads to respiratory problems, memory disorders, cancer, depression, neurologics deficits, miscarriages and other acute syndroms. It’s so ironic that the fruits and vegetables we eat as a part of healthy diet menu actually make us prone to these dangerous health disorders!
Identifying Organic Food
Organic farms and produces are usually certified by the country’s health department, and they bear the label ‘Certified Organic’. They are also quite more expensive (around 40% more expensive than non-organic food). But don’t worry, because the benefits totally worth the money you spend =). Organic food also have better taste than most non-organic food.
Other Benefits of Organic Food
Aside from its health benefits on human, organic food are also good for:
1. The environment. No artificial chemical and harmful pesticides are released into the environment, which may harm the soil, water and the wildlife.
2. Energy-saving. Organic farms use less energy and produce less waste compared to the conventional farming.
3. Food supply. Soil on organic farms have higher water retention, making organic farms yield 50% more produces even in drought years.
What are you waiting for? Next time you are in a supermarket and passes by the vegetable section, grab some organic produces and try them out ;)
3/24/10
Carnival Bruschetta
Servings: 30 piecesNutritional information for one piece:
Calories: 46, Calories from fat: 4, Total fat: 0.5 g, Cholesterol: 0 mg, Sodium: 92 mg, Total carbs: 9 g, Dietary fiber: 0.7 g, Protein: 1.5g
Ingredients:
1 baguette, sliced diagonally
200 grams of fresh tuna
1 red pepper
100 grams of black olives
350 grams of tomatoes, diced
2 tablespoons of chopped fresh basil
Salt
Olive oil
Black pepper
1 garlic clove, minced to finesse
Preparation:
1. Dice the tuna, sautee with olive oil for 2 minutes, add tomatoes and mix accordingly.
2. Roast the red pepper until it is blackened, leave to cool, remove the seeds and dice it.
3. Put chops of red pepper into the tuna mixture.
4. Add salt and pepper, mix again.
5. Add black olives, mix again, and then refrigerate it for 1 hour.
6. While waiting for the topping to cool, preheat frying pan with 1 tablespoon of olive oil and garlic.
7. Put the baguette slices one side down on the frying pan for half a minute.8. Serve the baguette with the topping, add fresh basils
Et voila, your healthy appetizer for dinner. It makes a good snack for afternoon with the family too =)
Eat the Stress Out!
How to incorporate anti-stress food to your diet =D
300 years ago, we did not think that our choice of meal affect the way our body works. It is only after the death of first martyr of nutrition science, William Stark, in 1770 that we realized our body needs various sources of important food elements, that are vitamins & minerals, carb, protein, fat and fiber, in order to function properly.
There are several ways, however, to fight off stress, and one of the most healthy ones include changing your diet to stress-free food! These food can help you cope better with stress. Check out these life-saving meals:
300 years ago, we did not think that our choice of meal affect the way our body works. It is only after the death of first martyr of nutrition science, William Stark, in 1770 that we realized our body needs various sources of important food elements, that are vitamins & minerals, carb, protein, fat and fiber, in order to function properly.
A wrong choice of diet does horrible things to a human body. For example, it makes our body less immune to stress, creating mood swings and headaches. It practically makes our body’s chemicals go haywire: imbalanced hormones output, eating disorder, insomnia, lowered body immunity and of course, emotional distress. In this modern world, we almost cannot be free from stress. High demands in lives, loads of work, timeless activities, make us prone to stress.
There are several ways, however, to fight off stress, and one of the most healthy ones include changing your diet to stress-free food! These food can help you cope better with stress. Check out these life-saving meals:The saturated oil in fish naturally contains Omega-3, which is the best natural anti-stress element. A study involving 3 taxi drivers with fish diet for 2 weeks showed that they were less prone to stress than when they did not eat fish.
2. Whole wheat products
Whole wheat bread and bagels are packed with omega-3 polyunsaturated fatty acids, fiber and protein which will stave off hunger and calm your brain. According to ABC News, carbohydrates actually enhance our brain’s uptake of the amino acid tryptophan and when it enters the brain, trytophan converts into serotonin, chemical which makes us feel calmer and at ease.
3. EggsEggs are also high in omega fatty acids, protein, Vitamin D, fights off osteoporosis and rheumatoid arthritis as well as selenium which is used to treat cataracts, kidney disorder, cancer and cardiovascular disease. It is also a good source of anti-aging.
4. Walnuts
Walnuts contain a high level of potassium, magnesium, zinc, iron, selenium and coper, which have a great amount of anti-stress benefits. The best way to serve it: toss in salad :D 
5. SoybeanSoy products such as tofu, soy nuts, soy crackers and soybean milk are well-known for the ability to decrease hormonal imbalance symptoms, one of which is stress. It has high level of isoflavone which prevent mood swings. (They’re especially good for women during PMS or in menopause ;D)
6. Avocado
Avocado is rich with vitamin E, preventing skin from early aging. It is also rich in omega-3 fatty acids and potassiums, which makes you less prone to stress =)
Now that you know which food is good for you during high-stress periods of your life, you can better prepare yourself.
Have fun and stay in shape!
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