Sunday, March 31, 2013

Lasagna Recipe : Vegetable Lasagna

Can You Fight Cancer With Lasagna?

In this recipe adapted from Woman's Day magazine, kale brings plenty of beta-carotene and vitamins A and C into lasagna, while the cherry tomatoes add lycopene. Garlic boosts the meal's antioxidant levels even further.
You don't have to be Italian to know that lasagna is one of the most delicious, satisfying meals around. This comfort food is commonly made with high-fat cheese and ground beef, which makes it a highly unhealthy food - particularly bad for seniors, who should be getting their calories from foods rich in nutrients, not fat.
However, when made with a handful of vegetables and reduced-fat cheese, it's a great source of antioxidants, calcium and protein. In this recipe adapted from Woman's Day magazine, kale brings plenty of beta-carotene and vitamins A and C into the dish, while the cherry tomatoes add lycopene. Garlic boosts the meal's antioxidant levels even further.
Try this deliciously healthy take on your favorite comfort food today.
Vegetable Lasagna
1 tablespoon olive oil
4 cups sliced onions
1 pound fresh kale, stems removed, leaves washed, dried and chopped
1/4 teaspoon salt
1/4 teaspoon pepper
1 1.8-ounce white sauce mix,  prepared with milk as package directs with 1 tablespoon minced garlic*
9 oven-ready lasagna noodles
1 15-ounce tub part-skim ricotta cheese
1 pint halved cherry or grape tomatoes
1 8-ounce package shredded part-skim mozzarella cheese
*Tip: You can make your own "white sauce" with two tablespoons of butter, 1/4 cup flour, two cups of milk and one tablespoon of garlic.
Preheat oven to 375 degrees and grease a 13" x 9" x 2" baking pan.
Heat the olive oil in a large saucepan and add onions, sauteing them until they are golden. Stir in the kale, salt and pepper, and then cook until the kale wilts, about four minutes.
Cover the pan's surface with a thin layer of white sauce, and then top with three noodles, being careful not to overlap them. Spread the noodles with half the ricotta cheese, covering them completely, and then do the same with half the kale, half the tomatoes and 1/3 of the remaining white sauce. Sprinkle with 1/3 of the mozzarella cheese, and then repeat this layering process.
Top the layers with the remaining three noodles, cover completely with the remaining sauce and sprinkle with the remaining cheese. Cover the pan with aluminum foil and bake for 50 minutes. Uncover, and then bake for an additional 10 minutes until the center is hot and the cheese is golden brown.

Wednesday, March 27, 2013

Malaysian Recipe : Sambal Belacan

Sambal Belacan

 What is belacan?
Belacan, a Malay variety of dried shrimp paste , is prepared from krill, also known as geragau in Kristang (Portuguese creole spoken in Malaysia) or rebon in Sundanese and Javanese. In Malaysia, normally the krill would be steamed first and after that are mashed into a paste and stored for several months. The fermented shrimp are then prepared, fried and hard-pressed into cakes. 
Belacan is used as an ingredient in many dishes like  Malay favorite sambal tumis which is sambal sauted in oil and has fish, meat or ikan bilis in it.. Sometime it is toasted to bring out the flavour, but that creates a strong odor. Any leftover roasted belacan may be kept in a container in the fridge for up to two months.

 Penang,Kedah and Perlis  incidentally makes the best belacan in the world.. SO GOOD!

 What is Sambal belacan?
 Sambal Belacan must be the only true Malay food trademark. You are not considered as a Malay if you do not like or perish the thought, never ate sambal belacan.
Sambal belacan is like a drug to spice-crazed Malaysians who need to get their tongues burnt as they savor their main courses and starters.

Sambal belacan usually is made of fresh red chilies or bird's eye chilies, a squeeze of lime, belacan and a little sugar.
Sambal belacan is distinguished from other kinds of sambal being that it is not cooked at all, rather, the ingredients are mixed together raw. The smell of roasted belacan is truly disgusting but what a taste you will enjoy a few minutes later!
Some people like it to be finely grounded while some people like some bits and pieces of chilies to be still visible when they tuck in. Sometimes, tomatoes are chopped inside the sambal and when the paste is used a a stuffing for fish, it is truly delicious! It is also an appetizer, used as a dip when you have raw vegetables like cucumber, salad green, long beans, angle beans and shredded cabbage. In Malay culture, all these raw vegetables are called ulam, some ulam-ulaman are unique to us, like boiled young noni's leaf (Daun Mengkudu) and also wild betel leaf (Daun Kaduk).

When you eat out for lunch at a typical Malay nasi campur restaurant, sambal belacan is always served in a HUGE pestle on the buffet table. People tuck in, get sweaty and grit their teeth in pain because of the fiery chilies but it is a small price to pay for this legal high. Coupled with grilled fish or other seafood, this condiment is really really a great complement. Here is my very own recipe of sambal belacan, via pounding in the stone mortar called 'Lesung Batu' and it's was told  the taste is heavenly. Be careful not to let the juice get to your eyes - you might not stop crying.Go on, have a try. You will not regret it!!
  • 6 fresh medium sized red chilies
  • 4 medium sized red or green  bird's eye chilies
  • 2 inches long belacan (roasted)
  • Juice from 1 big fresh lime  and 1 tea spoon  tamarind juice
  • 2 tsp sugar
  • 1/2 tsp salt
  • Remove the stalks from both red chilies and bird's eye chilies.
  • Break the chilies into several pieces using your hand. (If you use a knife to cut them, the taste will not be the same!)
  • Put chilies, belacan,salt and sugar  in the pestle.
  • Pound them with the mortar untill you get a ''gravy'' sorta texture.
  • Scoop the mixture into a bowl. Spoon two tablespoon of water into the pestle to dilute the remains of the sambal and pour the water into the bowl.
  • Add in lime juice and tamarind juice
  • It is ready to  serve with hot steamed rice, fried fish, fish curry or any other dish such as fried rice and noodles ..dont forget also a big jugs of cold water to drink.
 sambal belacan
    Stone Mortar or 'Lesung Batu'


Tuesday, March 26, 2013

Asian Recipes : Fish Head Curry(Kari Kepala Ikan)

Kari Kepala Ikan (Fish Head Curry)

 Kari Kepala Ikan (Fish Head Curry)

Fish head curry has its' own cult following in Malaysia - there are restaurants solely dedicated to fish head curries, probably not surprising as most fish aficianados say the cheeks of the fish are the most succulent and best parts for eating.  At first glance though, fish head curry may look daunting to the uninitiated -

Today's recipe is extremely easy - you can make an authentic and delicious curry dish with store-bought curry paste as long as you add some touches of your own.  If you are going for the fish head, do get your fishmonger to chop the heads up to make your prepping and cooking easier.  I used garoupa head  as garoupa does not have a strong fishy taste which is a real turn-off in fish head curries.  That is why we prefer to cook our own as the freshness of the fish is guaranteed.  If fish head sounds too exotic for you, feel free to substitute with fish fillets.  The fish pieces are first deep-fried before cooking in the curry to ensure the fish does not fall apart and turn into mush.  If you like fish and curries, do give this a try!

For my Malaysian curries, I prefer curry pastes Adabi,Faiza and 'O'.  They have a great selection of curry pastes that so far tastes the best to me.  I added tomato,lady's finger and green chili essentially making my curries easy one-dish meals. 


1 garoupa fish head, chopped up
6 small shallots

4 small garlic
half a handful of fresh curry leaves
Mixed Fenugreek(is essentially mixed spices made of fennel, fenugreek, black mustard, and cumin seeds)easily obtainable at your local grocery store.
half a litre of tamarind juice(made by dissolving tamarind paste in warm water)
half a litre of coconut milk
two large tomatoes cut into eight pieces each
a handful of string beans or lady's finger
1 packet Adabi or Faiza fish or seafood curry paste (if you are using another brand, select the ones that say fish or seafood as meat curry paste tastes slightly different)
Enough water
Enough cooking oil for saute

1.Remove the gills from the heads if your fishmonger hasn't done it for you,wash them well.
2.Peel shallots and garlics,ground them into homogeneocedus paste

3.Warm a deep cast-iron pot and put in cooking oil for saute with Mixed Fenugreek
4.Add fish curry powder (can be made from ground jeera, coriander seeds, fenugreek and red pepper)
 5.Fry ever so gently, making sure the flavours go into the cooking oil
 Turn to medium-low heat and stir-fry the curry paste mixture until you can see the oil separating from the paste. 
6.Add half a litre of tamarind juice
7.Add half a litre coconut milk
8. Do a taste test.  Add a small splash of light soy sauce from the edge of your wok if not salty enough.
 9.Add tomatoes and string beans or lady's finger
10. Simmer until ready and serve with steamed rice , 'sambal belacan' and 'ulam'.

 Sambal Belacan
sambal belacan

Ulam is fresh raw herbs to be eaten with sambal belacan

P1240959 copy copy

Monday, March 25, 2013

Desserts : Chendol


Chendol is a very popular dessert in Asia, Thailand, Indonesia, Singapore and Malaysia. It is made from coconut milk, thin green pandan flavored noodles and palm sugar. Red beans, rice and grass jelly are added on top as additional toppings. In Indonesia,Singapore and Malaysia they are sold at road side stands. 

  It is even dessert fare in Singapore, found in dessert stalls, food centres, coffee shops and food courts.[6]
Cendol has become a quintessential part of cuisine in Southeast Asia and is often sold by vendors at roadsides, hawker centres and food courts.[6] Cendol vendors are almost ubiquitous in Indonesian cities, especially Jakarta, Bandung, and Yogyakarta. Originally cendol or dawet in Java was served without ice, however after the introduction of refrigeration technology, the cold cendol with shaved ice (es serut) was available and widely popular. It is possible that each country developed its own recipes once ice became readily available. This explains why it is most popular in Malayan port cities such as Malacca, Penang and Kuala Lumpur where British refrigerated ships' technology would provide the required ice.

In Sunda, Indonesia, cendol is a dark-green pulpy dish of rice (or sago) flour worms with coconut milk and syrup of areca sugar. It used to be served without ice. In Javanese, cendol refers to the green jelly-like part of the beverage, while the combination of cendol, palm sugar and coconut milk is called dawet. The most famous variant of Javanese es dawet is from Banjarnegara, Central Java.
The affluence of Singapore, as well as Western influence, has given rise to different variations of cendol, such as cendol with vanilla ice-cream or topped with durian.[5


There is popular belief in Indonesia that the name "cendol" is related to and originated from the word jendol; in Javanese, Sundanese and Indonesian, it means "bump" or "bulge", in reference the sensation of drinking the green worm-like jelly. In Vietnam, it is called "bánh lọt," or fall cake. Bánh lọt is a common ingredient in a Vietnamese dessert called chè, or more commonly chè ba màu. In Thailand it is called lot chong (Thai: ลอดช่อง) which can be translated as "gone through a hole", indicating the way it is made by pressing the warm dough through a sieve in to a container with cold water.[3]


  File:Cendol in a Glass.JPG


Sunday, March 24, 2013

Healthy Recipe: Almond Lemon Macaroons

Not everyone enjoys a coconut macaroon, even though it's a favorite traditional Passover cookie. Plus, the coconut can really increase the saturated fat content of traditional macaroons. Here's a crunchy alternative — a macaroon made strictly with almonds. These cookies are loaded with protein and heart-healthy fats, plus an unforgettable lemon and almond flavor.

 Learn how easy it is to make this recipe, after the break!

Almond Lemon Macaroons

Almond Lemon Macaroons

2 cups unblanched almonds
1/2 cup Sucanat or sugar
1 teaspoon almond extract
 Pinch of salt
1/2 teaspoon grated fresh lemon rind
3 egg whites
  • Preheat oven to 350° F.
  • Grind the almonds in a food processor, and pour them into a mixing bowl.

  • Mix in the Sucanat, almond extract, salt, and lemon rind. Then stir in the egg whites. The dough will be thick, like wet sand.
  • Use a spoon to place two-inch balls on a pan lined with a Silpat mat or parchment paper.
  •  Bake for 15 to 20 minutes, until dry and lightly brown on top.

Saturday, March 23, 2013

Cake Recipe : Meyer Lemon Cheesecake

Meyer Lemon Cheesecake Cake

Yield: One 9-inch cake
Prep Time: 1 hour + cooling and chill times
Cook Time: 1 hour 10 min
Use Meyer lemons for this recipe if you can find them. Regular lemons may be substituted too.


Two 8-ounce packages cream cheese, at room temperature
2/3 cup granulated white sugar
pinch of salt
2 large eggs
1/3 cup sour cream
1/3 cup heavy whipping cream
1 teaspoon vanilla extract
2 cups All Purpose Gold Medal® Flour
2 cups granulated white sugar
2 teaspoons baking powder
1 teaspoon salt
3 large eggs, at room temperature
1 cup buttermilk
1/2 cup unsalted butter, at room temperature
1/2 cup vegetable shortening
2 teaspoons finely grated lemon zest
1/4 cup freshly squeezed lemon juice
1/4 cup lemon-lime soda (Sprite or 7-Up)
1 teaspoon vanilla extract
6 ounces block cream cheese, at room temperature
1 cup (2 sticks) unsalted butter, at room temperature
4 1/2 cups powdered sugar
1 tablespoon finely grated lemon zest
1/4+ freshly squeezed lemon juice


1. Prepare the cheesecake layer: Preheat the oven to 325 degrees F. Place a 13x9 pan on the lower third rack of the oven and fill it halfway with water. Place another rack on a level above the pan. Spray a 9-inch springform pan with nonstick spray.
2. In a large bowl, use an electric mixer to blend the cream cheese until it is smooth and creamy, 1 to 2 minutes. Mix in the sugar and salt and blend for 2 minutes, scraping down the sides of the bowl to make sure all is mixed in. Add the eggs, one at a time, blending after each addition. Finally, mix in the sour cream, whipping cream and vanilla. Mix until smooth. Pour the batter into the prepared pan. Set the pan on the rack above the roasting pan. Bake the cheesecake for 40 to 45 minutes. It should be set to the touch and not jiggly. Remove the cheesecake from the oven and let it cool on a wire rack for at least an hour. When it has cooled, place the pan into the freezer and let the cheesecake freeze completely (4 to 5 hours or overnight).
3. Prepare the cake layers: Preheat the oven to 350 degrees F, and spray two 9-inch pans with nonstick spray with flour (Baking Spray). In a large bowl, whisk together the flour, sugar, baking powder and salt. Add the eggs, buttermilk, butter, shortening, zest, and juice to the bowl. Use an electric mixer on low speed to combine (1 minute). Scrape sides and bottom of the bowl with a rubber spatula. Beat on high speed 2 minutes. Add the soda and vanilla and beat on low speed for 30 seconds until incorporated. Divide the batter between the two prepared pans. Bake 25 to 30 minutes, or until a toothpick inserted into the center comes out with just a few moist crumbs attached. Let the pans cool on a wire rack for about 20 minutes, then run a knife around the edges of the pans and turn the cake layers onto rack to cool completely.
4. Prepare the frosting: In a large bowl, use an electric mixer on high speed to beat the cream cheese and butter until creamy. Gradually add the powdered sugar, beating on low speed until blended. Scrape down the bowl with a rubber spatula. Add the lemon zest and 1/4 cup lemon juice; beat on high speed for 1 to 2 minutes or until fluffy. If the frosting appears to be too thick, add an additional tablespoon or two until you get a nice consistency. Cover and refrigerate the frosting until you are ready to assemble the cake (it will firm up a bit upon chilling).
5. Assemble the cake: Place one cake layer into the center of a cake plate or platter. Spread a couple of spoonfuls of frosting on top. Remove the cheesecake from the freezer, take off the sides of the pan, and slide a knife under the the cheesecake to release it from the pan. Trim the cheesecake, as needed to match the size of your cake layers (see *Tips). Place the cheesecake layer on top of the first cake layer and spread a couple more teaspoons of frosting on top of the cheesecake. Place the second cake layer on top of the cheesecake. Pile the frosting on top of the 2nd cake layer, spread it to the edges and down the sides of the cake. Decorate as you wish! Keep this cake refrigerated until serving. It's okay to make it 24 hours in advance and keep it in the refrigerator.


*Measure your cheesecake layer against the cake layers. If the cheesecake layer turns out to be slightly larger size round than your cake layers, move it to a cutting board and use a knife to gently shave off some of the exterior of the cheesecake.
*The pan of water in the oven will help prevent the cheesecake from cracking while baking.
Source: (Cake and frosting recipes from this cookbook:  Piece of Cake)

Thursday, March 21, 2013

Healthy Recipe : Leek & Dill Soup (Recipe)

Leek & Dill Soup (Recipe)Leek & Dill Soup(Recipe)

We’re kicking off leek season with this go-to classic with a great twist. Love leeks? Tune in for more great recipes in the next few weeks!
Leek-Potato Soup with Dill Oil
  • 1 Small bunch fresh dill
  • 9 Tablespoons olive oil
  • 3.5 Pounds leeks, dark parts removed, roots trimmed off, washed well, and chopped in a food processor
  • 6 Tablespoons butter
  • Coarse Salt
  • 2 Large thin-skinned potatoes, sliced thinly
  • 3 Garlic cloves, sliced thinly
  • 6.5 Cups vegetable broth (plus more to taste)
  • Toasted almonds, sliced
  • Grated Gruyere (optional)
1. In a food processor, blend the dill and olive oil until green and creamy. Set aside.
2. Heat five tablespoons of dill oil and butter over medium-high heat in a large stock pot. Stir in leeks and a few pinches of salt when the butter is fully melting and bubbling. Coat leeks well in butter-oil mixture. Cover pot. Cook for about 7 minutes, stirring occasionally, until the leeks have softened and collapsed. Stir in potatoes and garlic. Reduce heat to medium and cook uncovered, stirring occasionally, until the potatoes have softened completely, about 17 minutes. Mash potatoes with a large fork or a masher. Slowly stir in broth until soup has your desired consistency. Let soup come back to a simmer.
3. Serve hot with almonds, optional gruyere and a drizzle of the remaining dill oil.
Recipe Credit: 101 Cookbooks

Healthy Recipe: Metabolism Booster: Creamy Nutmeg Broccoli Soup

Soup nourishes the body, especially when it's chock-full of metabolism-boosting, detoxifying nutrients like this creamy vegan broccoli soup. The recipe is part of the postdetox maintenance mode from the new book 1 Pound a Day: The Martha's Vineyard Diet Detox and Plan for a Lifetime of Healthy Eating, and each of the soup's components add an important benefit. The calcium and vitamin C in broccoli, for example, helps you burn more calories, while nutmeg and cayenne help boost your immunity, protect against disease, and increase your metabolism. The high fiber content makes this soup a good option when you want to detox; the garlic in the soup helps flush out toxins from your body as well. This tasty and creamy soup makes a hearty main when paired with whole grain bread or a salad; read on for the recipe

Recipe Notes
I made a few modifications from the recipe in the book: the original calls for unsalted vegetable broth (preferably made at home), but I used store-bought low-sodium vegetable broth for convenience. I also used four large broccoli stalks instead of eight and upped the spice quantity to one teaspoon of nutmeg instead of 1/2 teaspoon and 1/4 teaspoon of cayenne pepper instead of 1/8. Feel free to modify to your tastes as well.
Vegan Creamy Broccoli Soup Recipe
1 quart low-sodium vegetable broth
4 large broccoli stalks, chopped (use both the stems and florets)
1 tablespoon coconut oil
1/2 cup scallions, chopped
1 or 2 garlic cloves, peeled and chopped
1 teaspoon ground nutmeg
1/4 teaspoon cayenne pepper
1 cup rice milk
  1. Bring broth to a boil in a large pot over high heat. Add broccoli and reduce heat. Cover and simmer until tender, about 10 minutes.
  2. Meanwhile, heat the oil in a small skillet over medium heat. Add the scallions and garlic and cook until tender, stirring from time to time.
  3. Stir the scallions and garlic into the broth. Remove from heat and let cool for 10 to 15 minutes.
  4. Working in batches, puree until smooth in a blender or food processor. Return the puree to the pot.
  5. Combine the nutmeg and cayenne in a small bowl and stir in the rice milk. Gradually stir this mixture into the puree.
  6. Return the soup to medium heat and cook until heated through, stirring from time to time. Serve hot. Makes four servings.
Source: Calorie Count

Tuesday, March 19, 2013

Diet Recipes : Dash Diet Recipe Tips

DASH Diet Recipe Tips

Look for color when making DASH-friendly meals. The more color on your plate, the healthier the meal. On this page we have several examples of colorful meals, and the associated recipes. And of course, the DASH diet is a complete eating plan, it is more than just recipes. It refers to the entire balance of your daily diet. And, following a plan that helps to lower blood pressure is more than just lowering sodium.
Do you need special recipes? Not necessarily. Focus on making meals that include fruits, vegetables, and nonfat or low fat dairy foods. Choose recipes that are low in added-sodium ingredients, such as salt, baking soda, and baking powder. Choose desserts based on fruit rather than on pastries, to avoid extra sodium. Have at least two side vegetables, especially if your main dish doesn't include them. And be careful if you decide to buy a special DASH diet cookbook. Many existing books, written by non-nutrition professionals, miss the point of DASH. It is so much more than just low sodium and low fat recipes. You may be quite disappointed in those cookbooks. I have found many with quite misleading or just plain wrong advice.
For guaranteed DASH-appropriate recipes, The DASH Diet Action Plan and our new book will help you learn the complete DASH diet plan, and both include 28 days of menu plans and DASH recipes. And from our new book, The DASH Diet Weight Loss Solution, just to whet your appetite, pictures of a few recipes, along with two more detailed recipes, below, Blackened Chicken with Berry Salad and the Fabulous Frittata. Some more fun recipes that you will find in The DASH Diet Weight Loss Solution include Super Savory Sliders, Mexican-Spiced Pork Chops, Chicken Souvlaki, Walnut-Crusted Salmon with Raspberry Coulis, Vegetable Lasagna, and over 40 more recipes to make it so easy to DASH with flavor!


Blackened Chicken with Berry Salad

This delicious salad includes lots of vegetables, fruit, along with a lean protein source.
1 teaspoon blackening spice mixture
4 ounces boneless, skinless chicken breast
1 cup romaine lettuce
Rub chicken breast with spice mixture, grill until internal temperature is 165°F. Make the salad base with romaine lettuce strips. Top with a variety of vegetables, such as grated carrots, radishes, pea pods, tomato, peas, pepper strips, red cabbage. Then top with a mix of berries, including raspberries, sliced strawberries, and blueberries. Slice the grilled chicken breast into strips and place on top of the salad. Top with your favorite oil and vinegar or raspberry vinaigrette dressing. (Note, to keep sodium low, be sure the spice mixture is salt-free, and use dressings with low sodium).

Tuna Salad Plate

1 can water packed, low sodium tuna
1 hard boiled egg, diced
1/4 cup diced celery
2 tablespoons light mayonnaise
1 cup romaine lettuce
pepper strips, grated carrot, grape tomatoes, shredded red cabbage
Mix together tuna, egg, celery and mayonnaise. Make salad base with romaine lettuce, topped with a variety of sliced vegetables. Place 1/2 cup tuna on top.

Fabulous Frittata

6 eggs (or egg substitute)
1 cup frozen extra-sweet sweet corn
1 cup sliced pepper strips
1 cup grape tomatoes, cut in half
1/4 cup sliced onion
2 tablespoons canola oil
1 teaspoon dry basil ( or 1 tablespoon diced fresh basil)
4 ounces shredded colby/Jack cheese or other cheese blend
Lightly stir eggs, add basil. Pour canola oil into In non-stick frying pan with metal handle, over medium heat. When oil is hot, add pepper strips, onion, and frozen sweet corn. (You can substiute a frozen mixture of pepper strips and onions, if desired). Saute for 3 minutes, stirring and turning over. Then add tomatoes, and continue to stir and turn over. Cook an additional 5 minutes, or until onions are transluscent. Pour egg-basil mixture over the vegetables. Use spatula to lift edges or separate slightly in the interior, and allow eggs to fall to bottom of mixture as the frittata cooks. When egg mixture is thickened all the way through, top with cheese. Then brown under broiler for 2 - 3 minutes. Makes 6 servings. Tip: be sure to use a pan with a metal handle; plastic will melt under the broiler. We used an All-Clad pan.

Looking for a lighter latke for Chanukah?

Lighter Latkes

3 tsp canola or olive oil
2 lbs Idaho potatoes (4 - 5), peeled
3/4 cup finely chopped red onion (1 medium)
1/4 cup all-purpose white flour
1 tsp salt
1/4 tsp black pepper
1 egg, lightly beaten
1 egg white, lightly beaten
Preheat oven to 450 F. Prepare 2 baking sheets by covering with aluminum foil, then cover each with 1 tsp of the oil. Alternately you could spray lightly with non-stick vegetable spray (such as Pam, which is canola oil).
Using a grater or the shredding blade of a food processor, grate potatoes. Place in a large bowl and add onions, flour, salt and pepper. Toss with 2 forks to mix well. Add egg, egg white and the remaining 1 tsp of oil.
Drop rounded tablespoonfuls of the potato mixture onto the prepared baking sheets and press lightly to form cakes. Bake for 10 minutes, or until golden brown on the bottom. Turn the latkes over, switch the position of the baking sheets (top versus bottom racks), and bake for about 5 minutes longer, or until golden brown.
Transfer to a platter, arranging the latkes browned-side up, and serve. Makes about 24 latkes.
Each latke has 51 Cal, 1 g fat, 0 saturated fat, 9 mg cholesterol.
Recipe adapted from Eating Well magazine, Dec 1994.


Low Fat Pumpkin Pie

4 egg whites, slightly beaten
16 ounce can pumpkin (or the meat from 1-lb pumpkin)
1/2 cup brown sugar
2 Tbsp molasses
1/2 tsp salt
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
12 oz can evaporated skim (fat free) milk
9" unbaked pie shell
Preheat oven to 425 F. Combine ingredients in above order. Mix well. Pour into pie shell (or into an au gratin dish for a fat-free dessert). Bake for 15 minutes at 425F. Then reduce temperature to 350F, and bake for 45 more minutes. Makes 8 servings.
Each piece of pumpkin pie has 240 Cal, 7 g fat, 3 g saturated fat, and 7 mg cholesterol.
Without the crust, each piece would have 130 Cal, 0 fat, 0 saturated fat, and 2 mg cholesterol. For a low sugar version, use Splenda™ instead of brown sugar, and increase molasses to 3 tablespoons.

All recipes © 2004 - 2011, Marla Heller, MS, RD

Monday, March 18, 2013

Diet Recipe : Mediterranean Diet

What is the Mediterranean Diet?

Discover the health and lifestyle benefits of the Mediterranean diet.
When we think "diet" we tend to think of restrictions, of favorite foods denied. The Mediterranean diet is a little different. It's not necessarily a specific diet plan that you follow for a while; it's more like a way of life that you adopt long-term. It's based on the typical diet of people from Crete and Southern Italy, whose low rates of chronic diseases and longer life spans led researchers to examine their diet to find out what they're doing right!

What are the Secrets of the Mediterranean Diet?

The Mediterranean diet favors lots of fresh fruit and veggies, legumes, fresh fish, nuts, olive oil as the main source of fat, and a bit of red wine with meals. Turns out, it’s a diet that’s good for the body and for the mind. Following a Mediterranean diet has been shown to lower the risk of illnesses, including heart disease, obesity, Type 2 diabetes, certain cancers, even Alzheimer’s disease.


Original recipe makes 4 servings Change Servings
  • Directions

  • Heat olive oil in a skillet over medium heat; cook and stir garlic in the hot oil until fragrant and beginning to brown, about 2 minutes. Stir in rice; cook until rice is hot and grains are separate, stirring often, 2 more minutes. Add spinach and cook until heated through, 3 more minutes.
  • Stir artichoke hearts and roasted red peppers into rice mixture and cook 2 minutes; mix in feta cheese, remove from heat, and serve immediately.

Diet Recipe: Lose 21 Pounds in 21 Days: The Martha's Vineyard Diet Detox

lose 21 Pounds in 21 Days: The Martha's Vineyard Diet Detox is not a traditional diet, but a detoxification program designed both to "cleanse" the body and cause weight loss. Author Roni DeLuz, a registered nurse and naturopathic doctor (not to be confused with a medical doctor) says she created the liquid diet when she was trying to heal herself.
Dieters are supposed to cleanse their bodies by drinking liquids every two hours. They choose from a limited number of options including water, homemade soups, juices made from fruits and vegetables, and powdered antioxidant berry and green drinks available from the author's web site.
In theory, once free of toxins, your body functions better and your metabolism soars so you can shed those extra pounds. According to the author, this "is not a so-called weight loss diet; it is a safe, 100% natural healthy detox that allows you to safely lose 21 pounds in 21 days."
The Lose 21 Pounds in 21 Days plan is based on three principles: rest, reduce, and rebuild. "Rest comes from not chewing and ingesting nutrients in liquid form. Eliminating toxins, resting the body and engaging in elimination therapy, you cleanse and rebuild the body so it can shed weight," says DeLuz.
Dieters choose between a two-day weekend plan, a seven-day plan, or the full 21-day plan, all with a similar schedule of drinking every two hours. DeLuz recommends a 21-day detox yearly, a seven-day cleanup each calendar season, and a weekend detox each week.
Supplements including enzyme capsules, an herb cleansing formula, and aloe vera, as well as services like lymph drainage massages, cellulite treatment, liver flushes, kidney cleanses, body wraps, detoxifying baths, and weekly coffee enemas and colonics are part of the plan.
Exercise is included, as long as it can be tolerated and is approved by your doctor. But the recommended physical activity is limited to walking, yoga, a chi machine (a so-called "passive aerobic exerciser"), or jumping on a trampoline, which is encouraged for lymphatic draining to help your body "oxygenate," according to DeLuz.
After 21 days, dieters go off the detox plan carefully, because their cleaned bodies will "no longer tolerate processed and junk foods, which will cause weight gain," explains DeLuz. The author recommends slowly awakening the digestive system with a daily protein powder supplement along with vegetables, soy milk, 3-4 ounces of salmon, and 1 cup nonfat yogurt. More nutritious foods are then added. Nutritional supplements (green drinks, berry drink, and protein shakes) continue to be recommended in smaller doses.

What You Can Eat

Every two hours, you drink a designated liquid. And at the end of the day, you've consumed 40-48 ounces of water, 32-40 ounces of herbal tea, 16 ounces of vegetable-based soup, and 32 ounces of either a green drink made from vegetables, vegetable juice, or a berry drink.

What You Can Eat continued...

"The plan provides approximately 1,000 calories and about 20 grams of protein per day, depending on your choices," says American Dietetic Association spokeswoman Amy Jamieson-Petonic, MEd, RD.
There are plenty of fruits and vegetables on the Lose 21 Pounds in 21 Days plan that are either juiced, pureed, cooked, or come in a powdered form. But there's very little else. Allowed foods include garlic, beans, carrots, cucumbers, celery, collard greens, kale, beets, sweet potatoes, summer squashes, most green vegetables, tomatoes, and purple cabbage.
Nutritionists are quick to point out that the Lose 21 Pounds in 21 Days plan is lacking in essential protein, fat, and fiber, which could be dangerous.
"Diet plans deficient in protein can lead to muscle wasting, and when you don't ingest enough essential fatty acids from fat, you also risk compromising your immune function," says nutrition and fitness expert Pamela Peeke, MD.
This plan makes it almost impossible to go out to eat, unless you take along your drink. Be prepared to give up coffee, which experts point out can result in headaches. Alcohol is also on the extensive list of foods and beverages to avoid until the maintenance stage, and even then it is very limited.

How It Works

"When you're trying to lose weight, your body is not metabolizing or eliminating correctly, so if you put back natural nutrition into your body, you will lose weight," says the author. She blames the "toxins" in the foods and beverages we consume for causing us to be unhealthy and gain weight.
Liquid foods are recommended in the Lose 21 Pounds in 21 Days plan because they allow rest from chewing and are better absorbed in the body.
Not so, says Peeke. There is no advantage to consuming foods in liquid form. In fact, it works against you. She says whole foods -- not pureed or juiced -- are the best form to eat.
"Your body needs whole foods to chew, digest, absorb to keep the gastrointestinal tract functioning well," Peeke says. "Every part of the intestine is designed to extract nutrients, so there is no advantage in liquefying them."
DeLuz thinks everyone needs to detox, and says that unless you have a medical condition, there are no consequences to the cleansing and detoxifying 21 day plan."
The Lose 21 Pounds in 21 Days plan would be difficult for anyone who is working or traveling to follow, Jamieson points out.
"It is unrealistic to follow the plan unless you are at home," says Jamieson.  She also thinks it is expensive, with all the recommended treatments, supplements, and the need for a juicer not found in most home kitchens.
A 21-day program plus nine-day maintenance pack is available online for $199 from the author. The web site estimates that the plan costs around $12 per day, but does not indicate what that amount include

What the Experts Say

Yes, you can lose weight rapidly with Lose 21 Pounds in 21 Days: The Martha's Vineyard Diet Detox. But experts say this is more likely a result of severe caloric restriction, rather than detoxification.
Peeke warns that this kind of 21-day detox can actually make you fatter in the end.
"You might lose weight because you are taking in so few calories, but most of the lost weight will be fluids and muscle," she says. "In the absence of adequate protein, your body has to get protein from some source, so it burns up its own muscle mass. And at the end of the fast, the dieter will weigh less -- but their body composition will be higher in fat and lower in muscle."
The principle of detoxification raises a red flag, says Michelle May, MD, author of Am I Hungry.
"The suggestion that we are filled with toxins creates fear that drives book and product sales," she says. "But in truth, our bodies naturally rid themselves of undesirable substances without any human intervention whatsoever."
Says Holly Wyatt, MD, an obesity expert with the University of Colorado: "If anything is important to weight loss, it is getting plenty of liquids and staying well hydrated so the liver and kidneys can function optimally, do their jobs, and rid the body of any toxins."
The detox diet is deficient in protein, fiber, essential fatty acids, fat-soluble vitamins, and certain minerals, experts say.
"The only positive thing to say about this plan is that it encourages plenty of fruits and vegetables, which most people don't get enough of in their diets," says Jamieson-Petonic.
Experts agree there is no credible science to substantiate the claims this plan is built upon, such as the need for detoxification, lymphatic draining, liquid nutrition, and frequent bowel cleansing. There are no studies available to document that dieters will lose 21 pounds in 21 days. Instead, this claim is based on testimonials from the author's clinic and her co-author's personal experience.
Unless you have a problem associated with your lymph system, this system does not need any help. "If you are concerned about your lymph system, the best thing you can do is get plenty of exercise and drink lots of water -- but you don't need to jump on trampolines or get lymphatic massages," says Peeke.
Another problem is that the Lose 21 Pounds in 21 Days plan is likely to leave you hungry. "When you drink most of your calories, you usually don't get the same satiety value as eating solid foods. So dieters may feel very hungry on this plan," says Jamieson.
And what happens when the 21-day period is over? "When using enemas and fasting techniques, the fluids you lose come back almost immediately when you reintroduce food and stop the unusual behavior," says Wyatt.
Wyatt cautions that this plan could leave dieters feeling dizzy, dehydrated, and light-headed. This, she says, is the result of an inadequate diet -- not as a result of feeling sick as your body dumps toxic residues as the author explains.

Food for Thought

While the plan may sound like a scientific approach to weight loss, it lacks the fundamentals that dietitians, doctors, and health authorities know are essential for good health. Further, drinking excessive amounts of liquids that are inadequate in many needed nutrients, along with taking such measures as enemas and lymphatic draining, could be unsafe.
If you want to lose weight safely and naturally and keep it off, find a plan you can stick with long term -- one that includes regular physical activity and a well-balanced diet.

Healthy Recipe: Start your day in an indulgent way with one of these temptingly tasty, good-for-you recipes.

Scrambled egg muffin

Healthy scrambled eggs don't have to be bland, try this simple vegetarian recipe - ideal for Boxing Day

 Made this for breakfast, tasty & surprisingly filling. 

try these, a VEGETARIAN diet is the exclusion of meat, whereas a VEGAN diet includes the exclusion of eggs and dairy products. So this recipe can be called vegetarian but not vegan.. The eggs were really good, although added some butter


  • 2 eggs
  • few sundried tomatoes
  • fresh basil , torn
  • English muffins