Frozen Blueberry Smoothie

As we all know fruit contains a lot of vitamins, antioxidants and fibre. So, here a simple fruit smoothie recipe, fun and healthy for all of us. Not to mention, you get calcium from this smoothie.

Well, all you need are:

1/2 cup frozen blueberries (unthawed)
1/2 cup low-fat vanilla yogurt
1/2 cup low-fat milk
2 tablespoons honey
2 ice cubes (optional)

Combine all ingredients in a blender and blend until smooth or to desired consistency then serve in glasses. Voila!

Vanilla Ice Cream

Since I love ice cream and they make such a good comfort food, i decided to look for a low sugar and low calories ice cream recipe. I tried this one, and everybody love it.

INGREDIENTS
3/4 cup low-fat cottage cheese
3 tablespoons lowfat buttermilk
3 tablespoons nonfat plain yogurt
3 tablespoons superfine sugar
1/2 vanilla bean, split, seeds scraped from the pod
1/4 teaspoon vanilla extract

METHOD
Combine all ingredients except vanilla seeds in blender or food processor. Process until smooth. Add seeds and refrigerate. Makes 6 servings

Nutrition Facts:
Amount Per Serving: Calories 42 - Calories from Fat 6
Percent Total Calories From: Fat 14%, Protein 36%, Carbohydrate 50%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 5mg, Sodium 118mg, Total Carbohydrate 5g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 54 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units.

Courtesy of applesforhealth.com

Baked Potatoes

Now, this is a very simple baked potatoes recipe suitable for side dishes.

INGREDIENTS

5 baking potatoes, scrubbed
1/2 cup nonfat sour cream

METHOD
Preheat oven to 205°C. Bake potatoes for 45 minutes or until tender. Serve potatoes topped with a dollop of sour cream and seasoned with salt and pepper to taste. This make 5 servings.

Mushroom Pate

I love mushrooms. They're just simply one of my favourite ingredient to put in my cooking. Plus, they are low in calories, have no cholesterol and free from fat and sodium. Anyway, here is a recipe of mushroom pate I'd like to share. You can use pate to stuff mini pitas or spread on rye breads or dip it with corn chips. For this, you may use a variety of mushrooms such as fresh Oyster, Shiitake, or Portobello.

INGREDIENTS

3 tbsp canola oil
1/2 lb mushrooms, thinly sliced
1/2 tsp dried thyme
2 onions chopped
1/2 cup sunflower seeds or almond, finely ground
1/2 tbsp good tasting nutritional yeast or bread crumbs
1/4 tsp ground black pepper

METHOD

1. In large skillet, heat oil over medium-high heat, cook onion for 3 minutes or until a little golden. Add mushrooms and cook for about 7 minutes, stirring often until browned and water has evaporated.
2. Put mixture into a blender or food processor and puree. Add sunflower seeds, salt and yeast. Puree until coarse.
3. Put into plastic wrap-lined serving dish (approximately 3 x 6 inches) and cover. Chill at least 1/2 hour before serving.

*Pate tastes best when chilled

Chicken Roasted In Red and Green Peppers

INGREDIENTS

6 boneless, skinless chicken breast
1/4 cup olive oil
3-4 garlic cloves, finely minced
1/2 cup fresh basil, finely chopped
salt
pepper
3 red peppers
3 green peppers

METHOD

• Mix together the olive oil, garlic cloves, fresh basil, salt and pepper. Place chicken breasts in marinade and chill for approximately 4-6 hours.
• Try to choose peppers which can almost stand on their ends by themselves. Slice the tops off the peppers and then carefully remove seeds and veins. Brush the insides of each pepper with olive oil and a little salt and pepper.
• Roll up each chicken breast and insert into a pepper. Then stand each pepper in a baking dish.
• Bake at 350 degrees for 50-60 minutes.
  

TIPS

• Choose pepper of similar size to ensure even cooking time.
• Sometimes red peppers cook faster than green, so be sure to test the peppers.

Chicken Breast With Celery Root Mash

INGREDIENTS

4 boneless, skinless breast of chicken
1 celery root, 4-6 inches in diameter
4 oz. of mixed wild mushrooms - chantrelle, shiitake, oyster, porcini
2 cups of chicken broth
1 tsp of fresh chopped rosemary or thyme salt and freshly ground pepper
2 tbsp finely chopped shallots or onions
1 tbsp olive oil

METHOD

• On a cutting board, peel the celery root with a sharp knife, wash of any dirt, and cut it into 1 inch pieces. Place them in a pot and cover with cold water. Add a squeeze of lemon, and a tsp of salt. Bring the celery to a boil, and cook until they're very tender. Drain off the water, and transfer the celery root to a food processor or food mill. Puree until smooth, adding salt and pepper to taste. Set aside to keep warm.
• Brush off or wipe any dirt from the mushrooms. It would better to rip them apart instead of cutting them. Keep them in large pieces.
• Finely chopped shallots and set aside.
• Heat a large non-stick pan on medium high heat. Add olive oil and chicken breast.
• Cook on each side of the chicken breast for 4 to 5 minutes, until the juice runs clear from the chicken.
• Remove the chicken from the pan, set aside to keep warm.
• add the shallots into the pan. Stir briefly. Add the mushrooms ad toss over high heat until they're softened. Add the chopped thyme/rosemary.
• Add the chicken broth into the pan with the mushrooms and let it reduce by 2/3 until it thickens slightly.
• Place the warm celery root puree in the center of a large plate, then set the chicken breast on top of it. Spoon the wild mushroom mixture on top of the chicken and pour some of the puree on top

TIPS

• Pat the chicken breast with paper towels before searing them and make sure that the pan is hot enough before you start to cook them.
• Don't forget to wash the celery root first before peeling.
• You could substitute dry mushrooms for fresh ones, but soak them in warm water first.
  

Beef and Sweet Red Pepper Strips

INGREDIENTS

2 tbsp vegetable oil
4 sweet red peppers, sliced in thin strips (1/2-inch thick)
1 tsp kosher salt
3 tbsp chicken broth/water
1 tbsp vegetable oil
1 green onion, chopped
1 tbsp garlic, minced
1 tbsp fresh ginger, minced
1/3 lb (150 gm) flank steak, sliced against the grain (about 1/4-inch thick)
1/2 tbsp dark soy sauce

Beef Marinade:

1 tsp chinese cooking wine or sherry
2 tbsp oyster sauce
1 tbsp dark soy sauce
1/2 tsp white refined sugar
1 tbsp corn starch
2 tbsp water


METHOD

• Mix beef with marinade ingredients and marinate for at least 10 minutes
• Combine green onions, garlic and ginger in a small bowl
• Heat wok, add 2 tablespoons oil. When oil is hot, add sweet peppers. Stir to cover red peppers in oil. Add salt. If the wok is dry, add chicken stock or water. Mix well and cover to steam for 2-3 minutes, stirring occasionally. When red peppers are almost cooked remove to a dish and set aside.
• Heat one tablespoon of oil in the same wok (you don't need to wash it). Add garlic, ginger and green onions. Stir-fry for 15 seconds. Add beef and stir fry until done. Swirl in half a tablespoon of dark soy sauce.
• Add red peppers to the wok and stir-fry until everything is heated through.
• Transfer to a serving dish.
  

Vietnamese Grilled Steak (Serves 4)

Preparation

Ingredients:
1 lb thin Chinese noodles
1/3 cup rice vinegar
3 tbsp soy sauce
¼ cup garlic puree
3 tbsp sugar
¼ tsp sambal ulek or crushed red chilies
¼ tsp kosher salt
2 tbsp fish salt
2 tbsp chopped mint or cilantro
4 boneless 8oz. extra-lean beef steaks
¾ cup bean sprouts, lightly blanched
1 cup seeded slivered red bell peppers

Method:

• Simmer the pasta in boiling salted water until tender. Drain, rinse in cold water, and drain well.
  
• Combine the vinegar, soy sauce, garlic, sugar, red pepper flakes, salt and fish sauce with 1 tablespoon of water. Pour over the noodles, add the mint, and toss to mix well.
  
• Pat steaks dry with kitchen towel, season with salt and pepper. Sear on a very hot grill for 3-4 minutes per side and remove to a cutting board to rest for 5-6 minutes. Bias-sliced, across the grain, into thin strips.
  
• Lay a bed of noodles onto the center of a serving platter. Arrange the bean sprouts around the noodles. Place the red bell pepper atop the bean sprouts. Fan the steak on top of noodles and garnish with fresh mint or cilantro as desired. Serve warm.

Watercress and Spicy Tofu

Preparation

Ingredients:
2 watercress bunches
150g extra firm tofu, cut 2” x ½” x ¼” strips
1 tbsp vegetable oil
1 tbsp garlic, minced
1 tsp kosher salt

Marinade:
1 tsp refined sugar
1 tbsp dark soy sauce
1 tbsp light soy sauce
1 tsp Chinese cooking wine or sherry
2 tsp chili bean paste

Method:

• Slice tofu. Mix marinade ingredients in a medium-sized bowl. Add sliced tofu and mix very gently, careful not to break the tofu. Marinate for at least 30 minutes.
  
• Wash watercress thoroughly.
  
• Heat wok and add oil. Add garlic and stir-fry 30 seconds until light brown.
  
• Add watercress and stir-fry until slightly wilted.
  
• Add salt and marinated tofu. Stir-fry for 1-2 minutes or until the tofu is heated through.
  
• Transfer to plate and serve.

Wild Mushroom Ragout Pasta (Serves 6)

I always love pasta. So here is a healthy pasta recipe i would love to share.

Ingredients:
2 tsp olive oil
1 onion, chopped
3 cloves garlic, minced
1 ½ lbs fresh wild mushrooms, trimmed and sliced (cremini, Portobello, chanterelle, oyster or shiitake)
¼ cup chicken stock
¾ cup dry red wine
2 tbsp tomato paste
3 tbsp Italian parsley, chopped
2 tsp fresh sage, chopped
1 tsp fresh rosemary, chopped
1 tsp fresh marjoram, chopped
½ tsp salt
¼ tsp freshly ground black pepper
1 lb fresh pasta (fettuccine or linguini)
6 tbsp parmesan cheese, grated

Method:

• Heat oil in large non-stick frying pan over medium low heat. Add onion and cook until tender (about 5 minutes). Add garlic and cook another minute. Add mushrooms, stock, wine, tomato paste, parsley, sage, rosemary, marjoram, salt and pepper. Bring to simmer, cover and cook until mushrooms are tender (about 20 minutes). Remove cover and reduce sauce if necessary.
  
• Cook pasta until al dente. Drain and return to pot. Add sauce and toss well. Serve immediately topped with cheese.

Yaki Soba

Preparation

Ingredients:
2 cups cooked udon noodles
4 tbsp vegetable oil
1 tbsp grated ginger root
1 clove garlic minced
1 medium carrot, julienned
½ green pepper, julienned
½ red pepper, julienned
½ cup finely sliced Chinese cabbage
1 tbsp soy sauce

Method:

• Heat oil in a wok or heave saucepan. Add minced garlic and grated ginger. Mix well and cook for about 30 seconds. Add vegetables, mixing well. Cook for 2 to 3 minutes.
  
• Add udon noodles and mix well. Add soy sauce. Adjust taste to suit. Other vegetables may be added such as sliced celery, string beans, sliced snow peas and julienned green onions.

Zucchini Coquettes

Preparation

Ingredients:

2 ½ lb small zucchini
1 cup powdered rye crisp bread
1 cup grated hard cheese
3 eggs
1 medium sized onion, very finely chopped
½ cup parsley, finely chopped
Pinch seas salt
Pinch finely ground black pepper
1 1/3 tbsp polyunsaturated margarine

For Frying:
Whole wheat pastry flour
Olive oil
Sea salt and freshly ground black pepper

Method:

• Wash and boil zucchini in salted water. When soft, remove place in a colander and drain well.
  
• Place zucchini in a mixing bowl and mash with a fork before adding all the other ingredients. Mix well. The resulting mixture should have a thick consistency. If not, add more crisp bread crumbs or whole wheat flour.
  
• Form the mixture into coquettes by hand. Roll these into the seasoned flour and fry until golden. Serve hot or cold.

Bacon and Rice Stuffed Tomatoes

Is tomatoe fruit or vegetable? This has been a debate for quite a while, even discussed by the United States Supreme Court in 1887! However, what we all know for sure is tomatoes are good for you. Tasty too. So, instead of debating about it, why don't we just eat it. Here's a simple recipe for you to try.

4 large tomatoes
8 slices of bacon
1 small onion
1 clove garlic
Sprinkle of chopped spring onions for taste
2 cups cooked white rice

You need to finely dice onion and garlic. Cut toff the top of the tomatoes and scoop out the insides. Save the pulps. Fry the bacon slices. Using the bacon-flavoured oil, fry rice with onion, garlic and the tomato pulps. Add some soy sauce and chopped spring onion. Then, fill tomatoes with rice and two slices of bacon each. Bake at 425 degrees celcius for 15 to 20 minutes or until tomatoes are tender.

Another Yummy Smoothie!

Have you tried the recipes that i've posted before? Well, thought i'd share another one.

You need to combine 1/4 cup of low-fat vanilla soy milk, 1 cup diced kiwi fruit and 1/2 of banana in a blender. Add 1/2 cup frozen green grapes, 6 ice cubes, 1 teaspoon lime juice, 2 teaspoons of honey (optional) and 1 teaspoon of chopped fresh mint. Blend until smooth. Makes 2 -3 cups.

Per one cup serving contains 595kJ, 0 fats, 0 cholesterol, 21mg sodium, 30g carbohydrates, 5g of dietary fibre, and 3g of protein.

Cheers!

Yummy Berry Smoothie Recipe

Here's another immune booster smoothie recipe that is easy for you to try. Its a hunger satisfier, loaded with flavour and nutrients. A tips, for maximum enjoyment, serve smoothies in chilled glasses. Dip your glass in cool water then place it in the freezer to chill for five minutes. Use immediately.

Anyway, for the smoothie, first you need to combine 1 cup low fat raspberry yoghurt and 1/4 cup cranberry juice in a blender. Add 1 cup frozen unsweetened blueberries. Blend until smooth. Makes 2 - 3 cups.

Each serving contains 650kJ, 0.5 g of fats, 4 mg cholesterol, 90 mg sodium, 28 g of carbohydrates, 3 g of dietary fibre and 8 g of protein.

Immune-Booster-Smoothie

You may think it's outrageous, but your body may require seven or more servings of fruits and vegetables daily in order to maintain a tough immune system. Seems impossible, right? Here's an easy solution, try drinking your fruit and vegetables instead of chewing them. Now, that doesn't sound so bad, does it? You might even enjoy it. I have a few healthy smoothie recipes i could share with you.

All you need is a blender. Start with this basic recipe:

1 cup plain low-fat yoghurt
3/4 cup carrot, orange, or red grape juice
30 g silken tofu
1 medium apple, peeled, cored and diced
1 cup frozen berries
1/4 cup chopped ice

Combine yoghurt, juice and tofu in a blender. Add the fruit and ice and blend until smooth. You can decorate it with a sprig of mint. Makes 2-3 cups.

Now, per cup serving of this recipe contains 470kJ, 1 g of fats, 4 mg of cholestrol, 71 mg of sodium, 17 g of carbohydrates, 2 g of dietary fibre and 8 g of protein.

I'll post more of healthy smoothie recipe later! Enjoy!