Stuffed eggs
April 30, 2011 by svetlana
Filed under Healthy Cooking Minutes
Ingredients
- 5 eggs
- ½ medium onion
- 3 tablespoons mayonnaise
- 1 (5-6 oz) can of tuna (in oil or water)
- salt and pepper to taste
Directions
1) Peel boiled eggs and cut them in halves lengthwise. Leave all egg yokes for stuffing.
2) Chop the onion, put into a small bowl and add egg yokes, tuna, mayonnaise, salt and pepper. Mash the mixture until its smooth and consistent.
3) Fill whites with the tuna mixture, forming the slightly rounded tops.
4) Serve as a cold appetizer. Enjoy!
Did you know that……….
One egg contains 6 grams of protein and 9 essential amino acids important for your body.
1) Essential amino acids, the building block components that make up proteins.
2) Vitamin A, important for good night vision, general cell growth and healthy skin.
3) Riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, support and increase the rate of metabolism, maintain healthy skin and muscle tone, enhance immune and nervous system function
4) Choline, good for your mental function and memory.
5) Selenium, powerful antioxidant your body needs for a strong immune system.
6) Vitamin E, preventing damage to your body from free radicals.
7) Sulphur, promotes healthy hair and nails.
8) Iron, calcium, phosphorus and potassium, essential minerals micronutrient in human nutrition.
Read about the raw diet. Enjoy more great recipes: Eggplant salad and Egg Salad.
This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable Fitness Apparel do visit YogacaraShop.com
*image credits: photos by Ruth Flickr on flickr
Green String Beans with garlic and ginger
April 27, 2011 by svetlana
Filed under Healthy Cooking Minutes
Ingredients
- 1 ½ pounds fresh green string beans, trimmed
- 3 tablespoons of olive oil
- 1 ginger root, minced
- 3 cloves of garlic, peeled and minced
- 1 fresh red pepper
- salt and black pepper to taste
Directions
1) Boil green beans in salted water for about 3 minutes or until just tender but still crisp and bright green.
2) Preheat the olive oil in a wide skillet over medium heat and add the minced garlic, red pepper, ginger and cook for 2 minutes.
3) Add green beans and soy sauce to the pan, sprinkle with salt and pepper to taste and cook tossing constantly for another minute. Do not overcook! Green beans should have bright green color.
Did you know that……….
Green string beans are very low in calories (31 kcal per 100 g of raw beans), contain no saturated fat and loaded with important for your health nutrients listed below:
1) Vitamin K is important for maintaining strong bones and helps to speed up the healing process.
2) Great source of dietary fiber (9% per100g RDA), which stimulates the colon by decreasing re-absorption of cholesterol binding bile acids and lower the risk of color cancer.
3) Contain good amounts of minerals like iron, calcium, magnesium and manganese which are very essential for body metabolism.
4) Potassium, the important component of cell and body fluids that helps controlling heart rate and blood pressure.
5) Zea xanthin, it is helpful in preventing age related macular disease of the eyes in old age.
6) Vitamin C, helps speed up the healing of cuts and bruises, boosts the immune system, regulates high blood pressure and prevents heart disease.
7) Vitamin A is a powerful antioxidant also known for eliminating signs of skin aging: wrinkles, fine lines, dull skin and age spots.
8) Anti-inflammatory properties of green beans are useful for asthma and arthritic patients.
Enjoy more great recipes: Eggplant salad, Egg Salad and Roasted Brussels Sprouts.
This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable Fitness Apparel do visit YogacaraShop.com
*image credits: photos by sassyradish on flickr
Broccoli Salad
April 23, 2011 by svetlana
Filed under Healthy Cooking Minutes
Ingredients
- 2 medium size fresh broccoli heads, florets only
- 1/2 red onion or 1 bunch scallions, chopped
- ½ a cup of cherry or 2 medium size tomatoes, cut into small cubes
- 2 cloves of garlic, finally chopped
- ½ tablespoons sugar
- 3 tablespoons mayonnaise
- 2 tablespoons vinegar
- Salt to taste
Directions
1) Trim the florets off of the broccoli and cut into bite-size pieces
2) Toss together broccoli, chopped tomatoes, garlic and onions in a salad bowl. In a separate bowl, whisk together the mayonnaise, sugar, salt and vinegar.
3) Pour the dressing over the broccoli mixture; toss well to distribute the dressing throughout the salad.
4) Can be served immediately or refrigerated for a few hours.
Did you know that……….
Apart from being one of the richest sources of dietary fiber and calcium, broccoli also contains many vitamins and minerals listed below:
1) Vitamin C, broccoli contains twice the vitamin C of an orange, it helps to supply our body enough of antioxidants.
2) Selenium, a mineral that has anti-cancer and anti-viral properties.
3) Sulforaphane that stimulates the cells that are engaged in the production of cancer-fighting enzymes.
4) Beta-carotene, which is another cancer fighting agent.
5) Diindolylmethanem, has anti viral and anti bacterial properties.
6) Broccoli enhances the absorption of iron in our bodies.
7) It contains many other protective minerals such as: indole, sulfur compounds, xanthines, riboflavin, phosphorus, etc.
Enjoy more great recipes: Eggplant salad, Roasted Brussels Sprouts, Egg Salad, Avocado salad and Green Beans.
This article is brought to you by YogacaraShop.com – your source for yoga inspired clothing, comfort clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable Fitness Apparel do visitYogacaraShop.com
*image credits: photo by alde on flickr
Roasted Brussels Sprouts
April 21, 2011 by svetlana
Filed under Healthy Cooking Minutes
Ingredients
- 1 pound of Brussels sprouts
- 3 tablespoons extra virgin olive oil
- 1 small onion (chopped)
- 3 cloves of garlic (chopped)
- Salt and freshly ground black pepper to taste
- Parmesan Cheese (optional)
Directions
1) Remove any old-looking outer leaves on the brussels sprouts. In the medium size pot boil or steam the brussels sprouts for 3-5 minutes or until just tender.
2) Strain the hot water, place the sprouts to cool down and cut them into halves.
3) Heat the oil over medium flame in a medium size pan. Add the onion and garlic and sauté for 2 min until translucent.
4) Add the brussels sprouts halves to the pan, sprinkle with salt and pepper to taste and cook 3 more minutes. Do not overcook! Brussels sprouts should have bright green color.
5) Sprinkle with Parmesan cheese (if using) and cook for another minute.
The sprouts should be slightly browned; some of the outside leaves could be crunchy, but cooked through inside.
Did you know that……….
Brussel sprouts are very healthy for you because of their low sodium and fat content, but at the same time they are full of vitamins and minerals listed below:
1) High in Dietary Fiber, which stimulates the colon by decreasing re-absorption of cholesterol binding bile acids and lower the risk of color cancer.
2) Sulforaphane that contains anti-cancer properties.
3) Vitamin A is a powerful antioxidant as well as known for eliminating signs of skin aging, such as wrinkles, fine lines, dull skin and age spots.
4) Vitamin K, important for maintaining strong bones.
5) Vitamin C is great antioxidant and fighter against the common cold.
6) Brussels sprouts are rich in folate, which important for pregnant women to keep the fetus healthy.
7) Lutein and zeaxanthin which ensure macular health.
Good source of phytosterols, that helps to lower cholesterol levels; as well as Thiamin, Vitamin B6, Iron, Potassium, Manganese, Riboflavin, and Magnesium.
Enjoy more great recipes: Eggplant salad, Egg Salad and Green Beans.
This article is brought to you by YogacaraShop.com – your source for yoga inspired clothing, comfort clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable Fitness Apparel do visitYogacaraShop.com
*image credits: photos by cbcastro and Dave77459 on flickr
Green Beans
April 18, 2011 by svetlana
Filed under Healthy Cooking Minutes
Ingredients
- 1 pound fresh green beans, trimmed
- 1/2 medium or one small onion, chopped
- 3 tablespoons of olive oil
- 1 can (16 ounce) diced tomatoes
- 2 tablespoons lemon juice
- salt and pepper to taste
- 2 cloves of garlic, peeled and chopped
- 2 basil leaves
Directions
- Heat the oil over low flame in a medium size pot. Add the onion and garlic and sauté until translucent.
- Add green beans, can of diced tomatoes, lemon juice, salt, pepper and sauté using low heat, stirring occasionally for 10-15 minutes or until the green beans are well cooked.
- Add the basil leaves, turn the heat off and let beans to cool down to a room temperature. Great to serve chilled!
Did you know that……….
Green string beans are very low in calories (31 kcal per 100 g of raw beans), contain no saturated fat and loaded with important for your health nutrients listed below:
1) Vitamin K is important for maintaining strong bones and helps to speed up the healing process.
2) Great source of dietary fiber (9% per100g RDA), which stimulates the colon by decreasing re-absorption of cholesterol binding bile acids and lower the risk of color cancer.
3) Contain good amounts of minerals like iron, calcium, magnesium and manganese which are very essential for body metabolism.
4) Potassium, the important component of cell and body fluids that helps controlling heart rate and blood pressure.
5) Zea xanthin, it is helpful in preventing age related macular disease of the eyes in old age.
6) Vitamin C, helps speed up the healing of cuts and bruises, boosts the immune system, regulates high blood pressure and prevents heart disease.
7) Vitamin A is a powerful antioxidant also known for eliminating signs of skin aging: wrinkles, fine lines, dull skin and age spots.
8) Anti-inflammatory properties of green beans are useful for asthma and arthritic patients.
Read more articles about the healthy food - raw diet. Enjoy more great recipes: Eggplant salad and Egg Salad.
This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable Fitness Apparel do visit YogacaraShop.com
*image credits: photos by foreverdigita on flickr
Avocado Salad
April 18, 2011 by svetlana
Filed under Healthy Cooking Minutes
Ingredients
- 2 avocados, peeled and cut into bite-sized chunks
- one medium fresh tomato, cut into small cubes
- 1/2 red or sweet onion, chopped
- 3 tablespoons of extra virgin olive oil
- 2-3 table spoons of crumbled feta cheese for garnish (if available)
- Salt and black pepper to taste
Directions
1) In a medium bowl, combine avocados, onion, tomato, and olive oil.
2) Add salt and pepper and gently toss until evenly coated. Sprinkle feta cheese on top of the salad and serve immediately. Do not refrigerate.
Did you know that……….
1) avocado is great for prevention and treatment of breast or prostate cancer.
2) good source of glutathione, an important antioxidant that has a great capacity to fight free radicals.
3) potassium and folate, minerals that helps regulate blood pressure and prevent heart disease or stroke. Avocados contain 60% more potassium per ounce than bananas.
4) vitamin E, which is great for a healthy skin and overall health.
5) oleic acid, helps lower cholesterol.
6) carotenoid lutein, important for your eyes, it protects against macular degeneration and cataracts.
7) Avocado is also packed with vitamins A, several B-complex, vitamins C and K, calcium, iron, etc.
Enjoy more great recipes: Eggplant salad, Egg Salad and Green Beans.
This article is brought to you by YogacaraShop.com – your source for yoga inspired clothing, comfort clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable Fitness Apparel do visit YogacaraShop.com
Eggplant – Turkish style
April 14, 2011 by svetlana
Filed under Healthy Cooking Minutes
Ingredients
- One large or 2 medium size eggplants
- 2 medium size onions
- 2 cloves of garlic
- 2 medium size fresh tomatoes (diced)
- 5 tablespoons of olive oil
- 1 tablespoon of tomato paste
- salt and pepper to taste
Directions
1) Heat the olive oil in a large skillet over medium-high heat. Put diced onions in the oil and cook for 2-3 mins. Add the garlic and cook for 2 more minutes.
2) Wash, pill and cut eggplant in 1×1″ cubes. Add the eggplant, salt and pepper to the onion/garlic mixture and cook for 5-7 mins, stirring occasionally.
3) Add diced tomatoes and tomato paste to the eggplant and cook for 2 more minutes.
4) Let the mixture to cool down and enjoy as a cold appetizer, salad or side dish.
Did you know that……….
1) Eggplant is an excellent source of dietary fiber, which can help protect against colon cancer and balances the digestive system .
2) Chlorogenic acid is a plant compound that is known for its high antioxidant activity, it has a great capacity to fight free radicals.
3) Another important function of eggplants are that they act as antimicrobial, antiviral and antimutagenic.
4) The potassium helps to balance the salt intake, maintain a good hydration level and regulate the blood pressure of the body.
5) Eggplants are also used to reduce glucose levels of type II Diabetes. The vegetable known as a natural method of controlling diabetes.
Enjoy more great recipes: Eggplant salad, Egg Salad and Green Beans.
This article is brought to you by YogacaraShop.com – your source for yoga inspired clothing, comfort clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable Fitness Apparel do visit YogacaraShop.com
*image credits: photos by sweetbeetandgreenbean on flickr
Egg salad with scallion
April 13, 2011 by svetlana
Filed under Healthy Cooking Minutes
Ingredients
- 5 eggs
- 4 tablespoons olive oil
- 2 tablespoons Dijon-style mustard
- 1 bunch green scallion (diced)
- 1/2 teaspoon paprika
- salt and pepper to taste
Directions
1) Boiled eggs peel and chop in small cubes. Leave one egg yoke for the sauce.
2) Chop one bunch of scallion and mix with eggs in a bowl.
3) Prepare the sauce: in a smaller bowl combine one egg yoke, olive oil, mustard, paprika, salt and pepper. Mash well with a fork or wooden spoon.
4) Mix gently eggs with the dressing.
5) Serve as a salad with slices of fresh tomatoes or over crisp lettuce. Great for a sandwich as well.
Did you know that……….
Eggs add protein to a person’s diet, as well as many important nutrients:
1) essential amino acids that help repair muscles, organs and your skin.
2) several vitamins and minerals, including vitamin A, important for good night vision, general cell growth and for healthy skin.
3) riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, support and increase the rate of metabolism, maintain healthy skin and muscle tone, enhance immune and nervous system function
4) choline, good for your mental function and memory.
5) Selenium, powerful antioxidant that support your immune system.
6) Vitamin E, preventing damage to your body from free radicals.
7) Iron, calcium, phosphorus and potassium, essential mineral micronutrients in human nutrition.
8) One egg contains approximately 75 Calories
Read about – raw diet. Enjoy more great recipes: Eggplant salad, Avocado salad and Green Beans.
This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable Fitness Apparel do visit YogacaraShop.com
*image credits: photos by esimpraim on flickr
The ‘Bean’ifits Of Legumes, Pulses and Beans in Your Diet
May 19, 2010 by noreen
Filed under Inspired Living
Years ago I’d seen beans pop up in lists like ‘ten superfoods you need to add to your diet’ and ‘five healthy reasons you should eat chilli’ and I couldn’t resist. I love beans. Having gained a bad reputation as a flatulent food group, they’re probably best avoided just before a class or social gathering but otherwise there’s no reason to give them a miss. In fact, after reading about the overlooked benefits of these little gems, you’ll be popping them in your shopping trolley in no time.
There are many different types of beans – lima beans, kidney beans, red, black, soy, garbanzo beans, butter beans, broad beans, fava beans, haricot, mung and of course, lentils. Where you live will probably determine which beans are easily attainable by you, but canned varieties of just about any bean are readily available in any supermarket.
All types of beans have significant amounts of dietary fiber with one cup of cooked beans providing between nine to thirteen grams of fiber. They contain both types of fiber – soluble and insoluble which the body requires.
Insoluble fiber or ‘roughage’ is the kind that the body cannot process and therefore removes it, taking with it waste products and toxins. Insoluble fiber is necessary for elimination of waste. Soluble fiber however, remains in the body and helps with the processing of fats, lowering cholesterol and slowing the release of sugar into the bloodstream. The risk for heart disease may be reduced by as much as 22% in bean eaters.
Beans also are a great source of B vitamins and folate, calcium and even potassium, which helps reduce the risk of high blood pressure and stroke.
Extremely low in fat (3% or less) with a low glycaemic index, giving you energy for longer, beans also help you feel more full, so you’re less likely to binge on other, unhealthy foodstuffs. They’re also great for boosting metabolism. Beans are complex carbohydrates but also happen to be good sources of complete proteins, a rare quality in plants.
Beans are also full of antioxidants. Their ability to protect the body from free-radicals and outside agents means beans have cancer reducing properties!
If just the health benefits aren’t enough to make you choose beans for your next meal, remember that beans are cheaper than chips. Probably the most inexpensive addition to your pantry, even organic beans cost less than most other foods. Considering their benefits, they’re a bargain.
Secondly, they’re delicious. And they’re also super versatile.
If you’re wondering how to utilise the bean in your kitchen, there are countless dishes you can conjure up. Apart from the ubiquitous breakfast dish – baked beans, you can make all sorts of soups and salads with beans, they add a lovely texture to both and are a great accompaniment to greens. Beans are used widely across cultures – Indians love a creamy ‘rajma’, slow cooked kidney beans; while Mexican food like tacos and enchiladas would be nothing without the humble bean; stewed, casseroled, in chillis; bean dips to go with crusty bread or crunchy vegetables; you can even bake with bean flours or make a chicken or tofu dish with bean sauce. Why, plenty of Asian cultures even used beans in desserts – like red bean icecream!
This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable Fitness Apparel do visit YogacaraShop.com
Photo credits: Francesco Desideri, He-Boden, Su-lin, Elana’s Pantry and jessicafm on flickr
