Sunday, August 30, 2015

Omega 3 - For Enhancing Youth's Mind

One small study showed an increase in consumption of omega-3 in adolescents may play a role in increasing the power of the mind, even when they are on top of their cognitive round.

At the time when many studies talk about all kinds of omega health benefit 3 from cognitive function to vision and heart health amongst adults, researchers from the University of Pittsburgh claim that their study is the first conducted that focused on the effects of fatty acids on teenagers.

In the study, researchers recruited 13 young women and men who are healthy and between the ages of 18 to 25 years were asked to increase the intake of omega-3 supplements for a period of 6 months.

"There have been many previous studies done on the elderly or those with health problems, leaving this unique group without being addressed," said lead researcher Matthew Muldoon, in a statement.

"What about the period in which we are working optimally? Can we help the brain achieve its full potential by adapting our healthy behaviors in the lives of our youth? We found that we absolutely can. "

Before the study was conducted, blood samples were analyzed for basic measurements, and study participants also underwent tests of memory that require them to alert a series of numbers and letters.

After six months of supplementation with omega-3, participants undergo the test again. According to the researchers, the results show there is a correlation between improved cognitive function with an increased intake of omega-3.

Dietary sources of omega-3s include fatty fish like salmon, sardines and mackerel, soybeans, flaxseed oil and walnuts.

Thursday, August 27, 2015

Medical Q&A #13 - Skin, Hair And Nails

Common Question

Doctors think and talk of the skin as another of the body's organs. Isn't this overstating things a bit?

Not at all. Thw skin is indeed as vital to the functioning of the body as the heart, the liver or any other organ. In fact, it is probably more important than some. In structure it consists of two layers - the outer, visible surface, which is called the epidermis, and a thick layer beneath, called the dermis. Beneath both is a layer of fat called subcutaneous fat. Weighing about 4 kilograms and covering an area of approximately 2 square metres, the skin also contains such important structures as the hair, nails and sweat and oil glands.

The skin performs numerous crucial tasks: it protects the body from penetration by bacteria and other harmful organisms; it shields the internal organs from injury and helps the body to retain moisture and heat; it contains what are known as sebaceous glands, which secrete sebum ( oil ) to keep the skin supple and moist; and it contains sweat glands which release perspiration when the body is hot and prevent it from overheating. The skin also houses a network of tiny blood vessels that help to regulate body temperature by expanding when it is high and contracting when it is low. Finally, the skin contains nerve endings that transmit to the brain information about the world we live in.

Monday, August 24, 2015

Sweetcorn Fritters With Chilli And Tomato Salsa

Inexpensive family meals....Cooking on a budget? Don't skimp on nutrition! You'll feel good about feeding your family these creatively delectable recipes.

Fritter is a name applied to a wide variety of fried foods, usually consisting of a portion of batter or breading which has been filled with bits of meat, seafood, fruit, or other ingredients

Serves 4

275g can sweetcorn
65g plain flour
1 teaspoon baking powder
1 egg, beaten
1/2 red pepper, finely chopped
1 small red chilli, deseeded and finely chopped
6 tablespoons chopped coriander
2 tablespoons vegetable oil

For the salsa

1 tablespoon olive oil
2 tomatoes, finely chopped
1/2 small red chilli, finely chopped
1 tablespoon soft light brown sugar
2 tablespoons chopped coriander


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1. Drain the sweetcorn and place half the kernels in a food processor and whizz until almost smooth. Transfer to a bowl and stir in the remaining, whole sweetcorn. Stir in the flour and baking powder and mix together. Mix in th egg, red pepper, chilli and coriander and season with plenty of pepper.

2. Heat the vegetable oil in a large, heavy-based non-stick frying pan over a medium high heat and drop in 4 spoonfuls of the mixture. Cook for about 1 minute on each side until browned. Remove with a fish slice, drain on kitchen paper and keep warm. Cook the remaining mixture in the same way ( to make 8 fritters in total).

3. Meanwhile, mix together all the ingredients forthe salsa, season with pepper and place in a serving bowl.

4. Serve the fritters warm with the salsa on the side.

Sunday, August 16, 2015

Video : How to Plan Dinner Menus for the Family

Having a regular dinner schedule invites a peaceful end to what may have been an otherwise hectic day, and whether you have the type of family that sits together for meals or everyone comes and goes as schedules allow these steps will work for you.

Source : wikihow

Saturday, August 15, 2015

Fruits And Vegetables : Five Servings Are Already Enough

British nutritionist in last April said seven servings of fruits and vegetables is key to health, not five servings as outlined in nutrition guideline. However, there is a new statement in the healthy eating arena which states that the famous five servings meal proposal, that was done by the World Health Organisation (WHO), is enough.

Researchers in China and America examine 16 study issues on diet and health which involve over 830,000 participants, that was monitored for the period between four and a half to 26 years.

Scientists discover that every addition of daily servings of fruit and vegetables reduce early risk of death caused by various causes by 5%. 

According to the researcher again, during the study duration, as many as 56,000 participants have passed away. For death that is caused by heart attack or stroke, every extra dish stops the risk by 4%.

According to a survey , published within online journal British Journal (MBJ)Medical, there is no evidence which shows decline in risk rate  for number of meals which exceeds five. 

"We found around five servings of fruits and vegetables in one day, more than that will no longer lower the risk of death rate," said a researcher from Harvard School of Public Health, Boston, headed by Frank Hu.

Studies also found that servings of fruits and vegetables that are high does not translate into reduction that is apparent in the risk of death caused by cancer. 

According to the journal again, other than advising the patient on healthy eating, a doctor needs to try hard to relay message on obesity risk, underactive lifestyle, smoking and drinking excess liquor.

In April, a researcher in London College University found that an intake of seven servings daily or more can reduce risk of cancer by 25% and heart disease by 31% as compared to them that take less than one meal per day. 

The study is based on eating habit of about 65,000 people in England between year 2001 to 2008. 

The London researcher admitted that they were appalled at their discovery and reminded that the mentioned study findings may not be used in other countries. 

WHO guideline is based on five servings equivalent to 80g meal with every serving equivalent to a medium-sized apple, a bowl of mixed salad, or three spoonfull of salad, cooked, canned or frozen.

Wednesday, August 12, 2015

Why You Should Be Eating Fermented Foods

Source : health

Fermented foods have long been a staple in many traditional diets, but are now enjoying an increase in popularity.  Why?  Because eating fermented foods could be a wonderful way to naturally enhance the health of your digestive and immune systems.  Fermented foods are filled with probiotics, and there is a growing awareness of the benefits of these "friendly" bacteria in maintaining optimal health. They may sound too exotic for you, but don't be put off. Here you will learn more about fermented foods and why they should become a regular part of your diet.

What Are Fermented Foods?

Fermented foods are foods that have been prepared in a way so that the bacteria naturally found within them starts to ferment.

Fermentation, also known as lacto-fermentation, is a chemical process in which bacteria and other micro-organisms break down starches and sugars within the foods, possibly making them easier to digest, and resulting in a product that is filled with helpful organisms and enzymes. This process of fermentation is a natural preservative, which means that fermented foods can last a long time.

Health Benefits of Fermented Foods

Fermented foods, because they are filled with healthy probiotics and enzymes, are thought to:
  • Enhance digestion
  • Balance the gut flora
  • Help to fight off disease-producing microorganisms
  • Produce nutrients
  • Boost the immune system
There are several advantages of consuming fermented foods, as opposed to taking a probiotic supplement:
  • You are getting probiotics in a natural way.
  • You are guaranteed to get live strains.
  • You are getting more strains than those isolated in a laboratory.
  • You are getting a variety of strains, thus improving the likelihood that you are giving your system what it needs.
  • Fermented foods are significantly more affordable than many probiotic formulations.

Fermented Foods for Digestive Symptoms

If you have have chronic digestive problems, including IBS, some people believe that fermented foods may be a great dietary option: they enhance the digestive process and have a positive effect on the gut flora, thus reducing problematic digestive symptoms. In addition, because the sugars in the fermented vegetables or milk products are already fermented, consuming these products may result in less gas and bloating.
If you are following a low FODMAPs diet, you may find that you can tolerate some fermented foods, as the fermenting process gets rid of the problematic FODMAP elements.
Lastly, it has been theorized that eating fermented foods may reduce the risk of small intestine bacterial overgrowth (SIBO), a condition that results in IBS symptoms.

How Are Foods Fermented?

Many fermented foods are made by adding a starter culture of bacteria to a food. Thus, yogurt and kefir are made when a culture is added to milk, while kombucha is made when a culture is added to a sweetened tea.
Fermented vegetables are created by shredding or cutting the vegetable into small pieces, which are then packed into an airtight container with some salt water.

Best Fermented Foods

The best fermented foods are the ones that you enjoy! There are a wide variety to choose from:
Cultured Dairy Products
Even if you are lactose intolerant, you may be able to enjoy cultured dairy products as the bacteria within the products have already broken down the offending lactose.
  • Cultured buttermilk
  • Fermented cottage cheese
  • Kefir
  • Yogurt
Non-Dairy Alternatives
These products are a good option if you think you have a sensitivity to dairy products:
  • Coconut kefir
  • Coconut yogurt
  • Soy kefir
  • Soy yogurt
Fermented Beverages
Note: Some fermented beverages contain trace amounts of alcohol. Read labels carefully so that you know what you are drinking.
  • Kombucha
  • Kvas
  • Rejuvelac
Fermented Vegetables
Here are some examples of popular vegetables for fermenting. Click on each link to see how easy it is to make your own!
  • Fermented Carrots
  • Lacto-fermented Green Beans
  • Sauerkraut (fermented cabbage)
  • Fermented Radishes
  • Natto (fermented soybeans)
Kimchi is a fermented dish that is an important part of a traditional Korean diet. Kimchi consists of a mix of a variety of vegetables and spices. Cabbage is typically a main ingredient, as is some fish. Here are some recipes for making kimchi:
  • Homemade Kim Chee
  • Baechu Kimchi
  • Oi Sobaegi

How to Add Fermented Foods to Your Diet

You can choose to make your own or purchase fermented foods from stores that specialize in natural foods. Make sure to purchase products that are raw and unpasteurized, as the pasteurization process kills the very bacteria that you are seeking!
Typically, fermented foods are consumed with meals as a condiment. When adding fermented foods to your diet, start slowly to allow your body time to adjust. No need to rush - fermented foods can be stored in your refrigerator for six to eight months.

Saturday, August 8, 2015

Medical Q&A #12 - The Mouth And Teeth

Common Question

What is the role of salive, and is it important?

It is certainly important. In fact, saliva is one of the body's wonder liquids. About a litre of it is produced by the salivary glands every day, most of it during walking hours, less when sleeping.

Saliva has various functions. It activates the taste buds so that you can taste food, and it enables you to chew and swallow comfortably. Another important role is to neutralise acids produced by bacteria in the mouth. It also helps to control bacterial growth - mouth bacteria thrive and multiply on the carbohydrates, such as simple sugars and certain simple starches, found in food. The enzymes in the saliva help to breakdown food so that it can be dissolved and cleared out of the mouth. But saliva alone cannot keep the mouth clean; you still need to brush your teeth thoroughly every day.

Saliva also contains dissolved minerals such as calcium and phosphorus  - the same minerals that make up the hard enamel outer surface of the teeth. These minerals are continually extracted from the saliva and bind with the surfaces of the teeth, keeping them hard, firm and healthy.

Wednesday, August 5, 2015

Fried Eggy Bread Sandwich With Mozarella

Family resh meals

Mozzarella cheese originates in Naples, Italy, and early mozzarella was created from the milk of water buffaloes. Most mozzarella that is available in the United States is considered low-moisture mozzarella, with a moisture content of less than 50 percent. This is the type of cheese frequently found on pizza. Mozzarella is now typically based on cow’s milk and its fresh tasted is enjoyed in hundreds of recipes while providing healthy nutrients.

Serves 4

4 eggs
8 slices of good-quality seeded bread
2 tablespoons vegetable oil
4 tablespoons olive oil
1 aubergine, trimmed and thinly sliced
150g mozarella cheese, drained and thinly sliced into 12 slices
Handful of spinach leaves
4 tablespoons red pesto
Salt and pepper

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1. Beat the eggs in a large shallow bowl and squeeze with a little salt and pepper. Dip the bread slices into the beaten egg until coated on both sides. Heat the vegetable oil in a large, heavy-based frying pan and cook the bread in batches over a medium-high heat for 30 seconds - 1 minute on each side until golden and set. Remove and stack to keep warm.

2. Heat the olive oil in the pan and cook the aubergine slices over a medium-high heat for 5 - 6 minutes, turning once, until browned and tender. Remove and keep warm. 

3. To assemble, divide the aubergine slices between 4 of the eggy bread slices, cover each with 3 mozarella slices then top with a few spinach leaves. Spread the remaining eggy bread slices with the pesto and place, pesto-side down, on each stack. Press down well. Return to the warm pan and cook over a low heat for 2 minutes, turning once, until the spinach has wilted and the mozarella begins to melt. Cut each sandwich in half diagonally and serve warm.

Saturday, August 1, 2015

Video : Quick and Easy Family Meals

Make the Perfect Quick Date Meal

Jamie Oliver on making the perfect omelette - Jamie's Ministry of Food

Omelette recipe from the Ministry of Food campaign. Jamie's Ministry of Food first aired on Channel4 in the UK in September 2008

Source : wikihow

Thursday, July 30, 2015

Happiness at Any Age

Source : health

Striving For Happiness

In my opinion, being happy is a feeling most people strive for. I think on some level we all want to be happy, otherwise life would seem pretty bleak. I know I do. When I feel happy, I am productive, motivated, creative and on fire.

For many, aging can create a lot of unhappiness as things that once felt in our control, now feel out of control, like our health, our bodies and even our relationships with others.

That's why it's even more important to engage in daily activities that cultivate happiness and to build that emotional muscle so that you can experience overall well-being.

Can We Choose Happiness?

Happiness is a fleeting emotion. We are dynamic individuals with many layers to us that feel tons of different emotions in any given minute. Experts will tell us that you can choose happiness, and although that may seem logical, I have found that most people struggle with this concept.

Happiness is not something you capture, and many of us sought to find it in external things like money, cars, big houses, etc, but the bottom line is that none of those things bring true happiness, as they are just things.

I always thought having the fancy house, nice cars and being able to travel anywhere in the world would bring me all the happiness I ever desired, but that wasn't the case.

True happiness, contentment and joy need to be nurtured, cultivated and practiced.
Here are my favorite tips on ways you can feel happier in your life;

Leave Your Seat, and Move Those Feet

Exercise is one of the best ways to feel happy. Neurotransmitters and endorphins are released during exercise that support you in feeling good. Your brain chemistry actually changes when you exercise and new neurons are created.

Studies have shown that physically active people can recover from depression more quickly than non-exercisers and it attributes to better mental health as we age.

Not an exerciser?

That's ok...just get up and move, even if it's a walk for 10-20 minutes a day, and work yourself up from there.

Connect With Others

Human connection is one of the most important factors in overall happiness and feeling good. In our busy world today, it's easy to skate through life with our heads buried in TV, electronics or other distractions.

Making an effort to deeply and authentically connect with other human beings will leave us with an overall sense of well-being and meaning in the world. When we have interpersonal relationships with others, we feel a sense of belonging.

It is in our nature to want to be close with others and connect, so reach out to someone today whether it's an old friend, or a new one waiting to be made.

Be of Service

What I find as I become more and more successful over the years is that being of service is the one thing that brings me true, authentic happiness. As I said before, it wasn't the cars, the money or any of those things, but when I am of service to the people in this world, I feel a very strong sense of connectedness and inner happiness that I have never felt from any external thing. My work with the United States Armed Forces and Push Ups for Charity is some of the most important work I do and brings me joy and a humble connection with the greater good.

 I am able to give back to those who give so much to us each day.

What can you do to be of service today? Even if it's just asking someone how they are, and listening with your whole heart to what they have to say.

Be Grateful for What You Have Now

Expressing gratitude may sound cliche, but studies have shown that feeling gratitude for the things we do have, versus focusing on the things you want or don't have brings a strong sense of internal happiness if practiced regularly.

So, take a minute right now to think of all the people in your life you feel grateful for and the experiences you've had that have warmed your heart. See, it's almost impossible to feel anything but happy when living in the attitude of gratitude.

Monday, July 27, 2015

Medical Q&A #11 - Ears, Nose and Throat

The Ears : Common question

I know that the ears are divided into outer, middle and inner sections, but I'm not sure how these parts work together. Can you tell me?

Hearing is made possible by the operation of a delicate, finely coordinated system that involves all three sections of the ear. The outer ear ( the part that is easily seen ) captures vibration, or sound waves, and channels them down a short canal to the eardrum, the membrane that separates the outer from the middle ear.

As the eardrum is struck by sound waves, it vibrates. On the other side of the eardrum, three tiny bones, named ( after the objects they resemble ) the hammer, the anvil and the stirrup, pick up the vibrations, amplify them and pass them on to the fluid in the cochlea. This bony, snail-shaped structure, about the size of a lima bean, is located in the inner ear.

The cochlea contains receptor cells crowned with microscopic 'hairs' that transform the vibration into electrical impulses. These impulses are transmitted by the auditory nerve to the brain, where they are translated into the sounds of the world around you.

Thursday, July 23, 2015

Thai Chicken Soup

Recipes for family meals ....something for all the family .

Chicken soup, a popular home remedy for the common cold since at least the 12th century, may really help. The steam from chicken soup may open up congested noses and throats. Soup also provides fluid, which is important for fighting infection. Some researchers suggest that substances in chicken soup reduce the inflammation associated with the common cold, thus providing some relief of symptoms.

Serves 4

2x400g cans reduced-fat coconut milk
125ml hot chicken stock
1 tablespoon Thai red curry paste
2 boneless, chicken breasts, about 175g each, very thinly sliced
200g mangetout
200g bean sprouts


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1. Place the coconut milk, stock and curry paste in a large saucepan and bring to the boil.

2. Add the chicken and cook for 2 minutes, then add the mangetout and bean sprouts and cook for a further 5 minutes until the chicken is cooked through.

3. Serve ladled into warmed serving bowls.

Monday, July 13, 2015

Medical Q&A #10 - The Eyes

Common questions

I do not understand how what I am 'looking at' becomes 'what I see'. Can you explain?

This is an especially valuable question, one that relates to almost everything that we see and do. The human eye works very much like a camera; although this comparison is an oversimplification, it is helpful in explaining how you see.

 Like a camera and its lens, the eye has a refracting, or light focusing, system. When you look at an object, rays of light travel from that object into the lens system of the eye just as rays of light travel from an object into the lens system of a camera.

The rays first pass through the cornea, the clear tissue that covers the iris, or coloured part of the eye. As light filters through the cornea, the rays bend inwards, travelling through the pupil, or hole in the centre of the iris, and continue onwards to the lens itself. Just as a camera lens narrows or bends light rays so that they meet in focus on the film in the back of the camera, the lens of eye narrows  the light rays so that they meet and focus on the retina in the back of the eye.

The retina receives the image of the object you see and then transmits it by way of the optic nerve to the brain. But the retina can record only what it receives. If the image sent to the brain is sharp, then that is the picture you see. If the image is blurred, you may need corrective glasses or contact lenses.

Saturday, July 11, 2015

Jamaican Spiced Salmon With Corn And Okra

Healthy family meal plans...

Sweet corn is one of summer’s simplest, purest pleasures. A fresh-picked ear, grilled to caramelized perfection and lightly buttered, offers incredible, complex sweetness, an intoxicating texture and plenty of nutrition benefits to boot.

But many people have convinced themselves that sweet corn is bad. That’s a shame. It’s easy to take a few real nuggets of fact and use them to come to a distorted conclusion about this super-delicious summer veggie.

Serves 4

4 skinless salmon fillets, about 175g each
1 tablespoon Jamaican jerk seasoning
4 corn on the cobs, halved
3 tablespoons olive oil
1 red onion, sliced
250g okra, trimmed
50g butter
1/2 teaspoon paprika
1/2 teaspoon ground nutmeg


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1. Rub each of the salmon fillets with the Jamaican jerk seasoning and set aside

2. Bring a large saucepan of lightly salted water to the boil and cook the corn on the cob pieces for 15 minutes until tender.

3. Heat 2 tablespoons of the oil in a large, heavy-based saucepan and cook the onion over a medium heat, stirring frequently, for 2 minutes. Add the okra and cook, stirring frequently, for 4 minutes until beginning to soften. Drain the cobs well, add to the pan with the butter and spices and toss for a further 2 - 3 minutes until lightly browned in places.

4. Meanwhile, heat the remaining tablespoon of oil in a large, heavy-based frying pan and cook the salmon fillets, spice-side down, over a medium heat for 3 - 4 minutes, then turn over and cook for a further 2 minutes until cooked through. Serve hot with the corn and okra mixture.

Wednesday, July 8, 2015

Can You Live Without Pancreas ?

Pancreas is approximately 6 inches long and its form is a little like tadpole, with head, body and tail. It lies within the abdomen, behind the stomach and in front of the backbone. It commits two main things namely making liquid which contains enzymes that break nutrients in food - like fat and protein - so that your body can use it; it also makes hormone like insulin to off-set sugar level in your blood.

Enzyme is a protein which increases chemical reaction rate in your body. Without it, a process which may take a few seconds or minutes will take a period of years. The enzyme in pancreas is merged with bile, liquid made by heart, to break food.

Can you live without pancreas? The answer is yes, yet living is not the same without it because pancreas makes insulin. You will suffer from diabetes if your pancreas is removed or is no longer functional. This means you will rely on injection or insulin pump. It is also difficult for you to organize it because pancreas also produces other hormone which controls sugar in blood.

Pancreas can be destructive to oneself when the channel, or tube, in the pancreas is blocked, which creates enzyme. When this happens, it is called acute pancreatitis. Symptom includes gradual illness or suddenly in stomach , that may not be severe in early stage, but usually will be desperately after that. Treatment usually involve entry to ward for the admission of IV liquid, and fasting, so that pancreas can rest.

Unhealthy nutrition, sistik fibrosis, and a few medicines can cause chronic pancreatitis, but common cause is often drinking liquor. People who have this disease should stop drinking liquor, regardless of what causes their condition.

Every day the pancreas produces half gallon of liquid and enzyme. Those who experience certain condition - like pancreatitis, sistik fibrosis, and those who had undergone particular operation - have no pancreas enzyme that is enough. This is due to they could not absorb nutrition well, they need a treatment that is called pancreas enzyme replacement therapy.

When you suffer diabetes type 1, a particular type islet cell (cell in pancreas) is no longer making enough insulin,  because it has been plagued by the body's immune system. Those who suffer type 1 diabetes have to take on insulin. This condition could be recovered by conducting therapy to control immune system so that it does not attack islet cell. Type 2 diabetes happens when body becomes resistant to insulin. This is usually caused by genetics combination and factor of life style, including obesity and lack of physical activity. 

Pancreas transfer is carried out when a person is having type 1 diabetes that is difficult to handle. It is usually carried out along with kidney transplant. Old pancreas ordinarily is allowed in provenance to continue making enzyme because your immune system innately will reject new organ, thus you should take medicines to prevent it in your lifetime. Pancreas transfer cannot be done on people with pancreatic cancer. Medicines used to prevent organ rejection will also deter immune system from fighting cancer.

Friday, July 3, 2015

Chicken Thighs With Lemon Creme Fraiche And Greens

Cheap family meals ideas ... wholesome budget supper for whole family.

 As we are all told, white meat is better for you and dark meat contains too much fat. Consequently, most feel that chicken thighs are too fatty to eat on a regular basis. While it is true that chicken thighs contain twice the amount of fat of boneless, skinless breasts, it is only at a mere 11 grams of fat per 4-ounce serving. That is less than you will find in the same size serving of beef or lamb.

The calories and cholesterol in chicken thighs weigh in at 232 calories and 105 milligrams cholesterol per serving. There is not much difference in the breast meat. It weighs in at 196 calories and 96 milligrams of cholesterol per serving. If you are one who gave up the dark meat of chicken thighs, take heart! You can eat them again - guilt free.

Serves 4

8 boneless chicken thighs
4 tablespoons thyme leaves
1 tablespoon olive oil
Finely grated rind and juice of 1 lemon
1 tablespoon Dijon mustard
2 x 200ml cartons creme fraiche
200g baby spinach leaves
Cooked rice or creamy mashed potato, to serve


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1. Season the chicken thighs with plenty of pepper and roll in the thyme leaves. Heat the oil in  a large, heavy-based  frying pan and cook the chicken thighs over a medium heat for 20 minutes until cooked through, turning frequently for the first 10 minutes, then covering with a lid for the final 10 minutes.

2. Add the lemon rind and juice to the pan and toss with the chicken. Mix the mustard into one of the cartons of creme fraiche and then add both carton of creme fraiche to the pan with the spinach leaves. Toss and heat for 2 - 3 minutes until the spinach has wilted and the sauce is hot.

3. Serve with rice or creamy mashed potato.

Tuesday, June 30, 2015

VIDEO : How to Create a Family Meal Plan in Excel

Making a meal plan for your family can help cut costs on food, as well as make sure everyone is happy with what they are eating. This article will help you plan a meal for your family using Microsoft Office Excel. Exact button layout may differ depending on your version of Excel, but the steps are similar in any edition of the program.

Source : Wikihow

Friday, June 26, 2015

Brie, Pepper And Spinach Deep-Set Frittata

Family meals recipes...

Eating cheese as part of a well-balanced diet helps provide rich texture and flavor to your meals. Brie proves versatile in the kitchen, complementing both sweet and savory dishes and also providing a convenient staple appetizer when entertaining. The cheese contains a number of essential nutrients and provides your body with some health benefits, especially when combined with healthy flavorings.

Serves 4 - 6

3 tablespoons olive oil
1 red onion, sliced
200g baby spinach leaves
8 eggs
100g drained Peppadew peppers, roughly chopped
175g Brie, cut into chunks
Salt and pepper
Leafy salad, to serve


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1. Heat the oil in a 25cm, heavy-based frying pan and cook the onion over a medium heat, stirring occasionally, for 5 minutes until softened. Add the spinach and cook, stirring , for 1 minute until wilted. Remove the pan from the heat.

2. Beat the eggs in a bowl and season with a little salt and plenty of pepper, then pour over the spinach and onion in the pan.

3. Scatter over the Peppadew peppers and Brie evenly and leave them to settle in the frittata mixture. Return the frittata to a low heat and cook for 3 - 5 minutes until the base is set.

4. Place the pan under a preheated medium grill, making sure that the pan handle is turned away from the heat, and cook for 3 - 4 minutes until the top is golden and set. Serve cut into wedges, accompanied by a simple leafy salad, if liked.


Brie provides your body with a source of energy that your cells can use to carry out day-to-day activities. Brie is also low in lactose, so individuals with mild lactose intolerance may not notice severe side effects when eating this cheese.

Most of the calories in brie come from its protein and fat content. The protein in brie is a complete protein and provides all the amino acids your body needs to maintain itself. Brie’s fat content might also prove beneficial, since the unsaturated fatty acid, trans-palmitoleic acid -- found in dairy products like cheese -- appears to reduce the risk of type 2 diabetes.

Consuming brie also boosts your intake of several vitamins. Brie also contains a range of essential minerals that help maintain your health.

Sunday, June 21, 2015

Medical Q&A #9 - The Brain And Nervous System

Common question.

My son boasted recently that he is clever because he has 20 thousand million cells in his brain. He is bright, but do we really have that many?

Yes, we do, and the latest estimates push the total even higher,possibly as high as 100 thousand million. Nevertheless, the heart of the system remains the single neurone, or nerve cell. Bundles of neurones make up a nerve, which is much like a telephone cable. Message flash from neurone to neurone by virtue of a complex electrochemical process, Neurones that carry messages to the central nervous system (the brain and the spinal cord) are called sensory neurones; those that carry messages from the central nervous system to muscles and other tissues, causing them to move and react, are called motor neurones. A single nerve may contain both sensory and motor neurones.

You might think of a neurone as a kind of electronically illuminated road that leads to the bank of a river, on the other side of which lies another road, another neurone. To get a message across the river, from one neurone to the next, chemical 'ferries' are required. If the nervous system is healthy, millions of chemical ferries constantly cross the gaps between neurones,carrying sensations and instructions to and from the central nervous system, all at the speed of light  - muscles move, events in the enviroment are felt, some of the events are stored away as memories. Part of this, activity is under your control (the hand grasps something by 'command'); part of it is automatic and not under your control  (the heart beats without conscious urging). Clearly, if any part of the nervous system is damaged or breaks down, the consequences can be serious and widespread. Muscles may weaken or cease functioning, events in the outside world may not be detected, memories may be wiped away.

Thursday, June 18, 2015

Back Pain: What is your back trying to tell you?

Source : Health

Have you ever had back pain? Chances are if you are reading this article, this answer is yes. As a matter of fact, chances are even if you are not reading this article, this answer is still yes. Over 90% of people will experience back pain at some point in their life. Many people with arthritis will also have their back effected. The question that many people ask is, where is my back pain coming from? Is it something serious?

That’s a question that is difficult to answer as the differential diagnosis for back pain is one of the most broad in medicine. Back pain can be a sign of a simple muscle strain (“Pulling your back”), herniated disc, a multitude of other back problems, or in rare cases even serious medical conditions.

In order to help distinguish between some of these problems, back pain can be broken up into 3 different types of pain: local pain, referred pain, and radicular pain.


Local Pain
Local pain is caused by the muscles, ligaments, bones and joints surrounding the spine. It is also sometimes called “axial” back pain. This type of pain is typically dull, aching, steady, worse with movement of the affected part, and worse with palpation of the pain generator. A key feature of axial back pain is that it occurs in the same general region as the pain generator. Local/axial back pain from pulled muscles/ligaments surrounding the spine is by far the most common type of pain.

Referred Pain
A pain generator that is separate in location from when the pain occurs causes this type of pain.  There are two general types. First is pain referred to a second location that is embryological related to the pain generator. This happens as multiple structures arise from a single group of cells during development. This group of cells is called a somite.

This is explanation can lead to a problem in the lower back causing hip or knee pain. The second type of referred pain comes from internal organs. Problems with structures in the belly such as your pancreas, gall bladder, aorta, and multiple others can actually present as back pain.

Radicular Pain
The third and last type of pain comes from irritation or compression of the nerve roots. This is a sharp, shooting, electric, sometimes burning type pain that radiates from your back down to your arms or legs. The most common type of this pain is sciatica, which happens when the nerve roots of the lower back/sacrum are irritated or compressed. Any motion that puts the effected nerve root on stretch will reproduce this pain.

Many etiologies of back pain result in multiple types of pain being produced. This does however provide a starting point from which to think about what is causing the back pain in the first place. In the great majority of cases back pain is "axial" in nature and is mechanical (meaning from the muscles/ligaments/bones surrounding the spine) in etiology. The good news is that 85% of axial back pain completely resolves if it is not accompanied by radicular pain or more serious symptoms.

I hope this brief review of types of back pain is helpful/informative/interesting. It provides some context to why back pain can be such a difficult symptom to find a specific diagnosis for. Physicians have a difficult job of taking clues that these types of pain provide, incorporating them with the clues in the "patient history" or specifics of how patients present, and synthesize that material with any relevant imaging such as X-rays, CT or MRI.

Monday, June 15, 2015

Crisp-Fried Citrusy Calamari With Chilli Sauce

Good family meals...If you tend to think squid belongs in bait shops rather than kitchens, you might reconsider. Calamari, another name for squid, is a good choice for your healthy lifestyle, whether you're interested in losing weight or just making sure you give your body the nutrients it needs.

Serves 4

Vegetable oil, for deep-frying
500g squid rings, defrosted if frozen
75g cornflour
2 eggs
Finely grated rind and juice of 1 lime
2 tablespoons finely chopped fresh coriander, plus extra to garnish
Lime wedges, to serve
8 tablespoons sweet chilli sauce
Salt and pepper


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1. Fill a large, deep heavy-based saucepan a third full with vegetable oil and heat to 180 - 190 C, or until a cube of bread browns in 30 seconds.

2. Drain the squid rings very well. Place the cornflour on a plate and season well with salt and pepper. Toss the calamari in the seasoned cornflour and place on a separate late.

3. Beat the eggs thoroughly in a bowl, then add the lime rind and coriander and beat again. Beat in 2 tablespoons of the seasoned cornflour. Dip the squid rings in the batter to coat, quickly add to the hot oil and deep-fry in 2 - 3 batches, depending on the size of the pan, for 3 - 4 minutes until golden and crisp. Remove with a slotted spoon and drain on kitchen paper. Meanwhile, mix the lime juice with the chilli sauce and place in a small serving bowl.

4. Serve the calamari hot, scattered with coriander to garnish, with lime wedges and the chilli sauce for dipping.


Plain, uncooked calamari is exceptionally low in calories and fat. Sushi squid, without any additives, has a mere 26 calories per ounce, and less than half a gram of fat.

Calamari is a good source of protien. An ounce of plain squid offers 4.4 grams of protein, or about 9 percent of the daily value.

Calamari provides essential vitamins and minerals.

Friday, June 12, 2015

Paralyzed Man Walks Again

A paralyzed man in London, England is able to walk again after receiving a revolutional treatment that is characterized by one of the scientist involved as a breakthrough (success) 'that is more encouraging than a man walking on the moon' - eventhough some have suggested to be careful.

According to a survey published on Tuesday, 21st Oct 2014 in a journal Cell Transplantation, Darek Fydika paralyzed from chest below, but is now able to walk using a frame after a nerve cell from his nose was transfered to a broken spine.

Pawel Tabakow, a neurosurgeon consultant in Wroclaw University, Poland, led a group of surgeons removed one of the "bulb" smell nerve cells cultured patient before transferring to the spine in two important surgical treatment.

Scientists involved believed that cells which are sown at the bottom and top of the injury enable damaged tendon to be connected again, but other researches were suspicious.

"Apa yang kami telah lakukan adalah menetapkan asas – urat saraf dapat tumbuh kembali dan mengembalikan fungsi, dengan syarat kita menyediakannya jambatan," said Geoff Raisman, Nerve Regeneration Chairman, Institute of Neurology, University College of London, who led the British research team working in the project.

"To me, this is more favorable than man travel on the moon. I believe this is the moment in which the paralysis can be cured. "

Wednesday, June 10, 2015

Medical Q&A #8 - The Digestive System

Common question.

My parents always refer to stomachaches as dyspepsia. I insist there is no such ailment. Who is right?

Your parents are. Dyspepsia (disturbed digestion) is an actual condition also referred to as an indigestion , acid indigestion, upset stomach, heartburn or billiousness; it is defined by a cluster of symptoms involving food digestion.

The symptoms are not usually caused by any serious disease. If you have any of them and your doctor has ruled out a serious cause, stop worrying; instead, be on the alert for any change.Change - whether in frequency, intensity or nature of the discomfort - signals the need for another checkup.

Monday, June 8, 2015

Special Fried Rice

Family meals ideas ...

Fried rice dishes are standard fare on Chinese food restaurant menus. The side dish comes in a variety of forms ranging from vegetarian preparations to more substantial protein-based options made with shrimp, chicken or beef. The wide scope of forms of the traditional dish translates to an equally wide scope of nutritional values, but consistency among standard ingredients and methods of preparation create a general nutritional range for assessing fat content.

Serves 4

2 tablespoons sesame oil
2 eggs, beaten
8 rindless streaky bacon rashers, snipped into pieces
1 bunch of spring onions, trimmed and roughly chopped
100g small cooked peeled prawns
100g frozen peas
250g ready-cooked long-grain rice
salt and pepper


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1. Heat 1 tablespoon of the oil in a large frying pan, pour in the eggs in a thin layer and cook over a medium heat for 1 - 2 minutes until golden and set. Remove and cut into shreds.

2. Add the remaining oil to the pan and stir-fry the bacon and spring onions over a high heat for 2 - 3 minutes until the bacon is browned and the onions softened. Add the prawns and peas and stir-fry for further 1 minutes. Add the rice and stir-fry for 2 - 3 minutes until hot.

3. Add the shredded omelette to the rice and heat through for a few seconds. Season with salt and pepper and serve immdeiately.


Saturday, June 6, 2015

Medical Q&A #7 - The Respiratory System

Common questions.

What does my doctor actually hear when she puts her stethoscope against my chest?

A stethoscope amplifies the sound of the air you breathe as it passes in and out of th lungs. By 'tuning in' (moving the stethoscope from place to place from your chest and back as she listens), your doctor can get an idea of what's going on in your bronchi, in your alveoli or air sacs, and in the lower portions of your chest.

Unusual or abnormal sounds may indicate disease. A crackling sound, for instance, may be an indication of pneumonia; high- or low-pitched wheezes or rumbling sounds may signal the presence of an asthmatic condition in the lungs.

Tuesday, June 2, 2015

Lemony Prawns And Broccoli Stir-Fry

Family meal menu...

Vegetables have an impressive way of offering widespread benefits to your health, and broccoli is no exception. When you eat broccoli, you're getting dozens, maybe even hundreds, of super-nutrients that support optimal, body-wide health.
Man-made substances just can't compare, and that's why, if you take just one piece of advice away from your childhood, make it this one: eat your broccoli!

Serves 4

175g easy-cook long-grain rice
250g tenderstem broccoli, trimmed and cut into 7cm
3 tablespoons vegetable oil
1 large red onion, sliced
1 bunch of spring onions, trimmed and roughly chopped
250g cooked peeled prawns
Finely grated rind and juice of 1 lemon
3 tablespoons light soy sauce

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1. Bring a saucepan of lightly salted water to the boil and cook the rice for 10 minutes. Add the broccoli to the pan and cook with the rice for a further 5 minutes until both are tender. Drain well and keep warm.

2. Meanwhile, heat the oil in a large, heavy-based frying pan or wok and cook the onion over a medium-high heat, stirring frequently, for 5 minutes until softened. Add the spring onions and prawns and stir-fry for 4 minutes.

3. Add the lemon rind and juice and soy sauce to the pan and stir well, then add the drained rice and broccoli and stir-fry for 1 minute until all the ingredients are piping hot and mixed. Serve immediately.


5 Leading benefits of broccoli :

1. Arthritis

It's thought that increasing broccoli in your diet may help to slow down and even prevent osteoarthritis.

2. Cancer

Sulforaphane in broccoli has also been shown to kill cancer stem cells, thereby striking to the root of tumor growth, and the broccoli compound boosts cell enzymes that protect against molecular damage from cancer-causing chemicals.

3. Blood pressure and kidney health

Sulforaphane in broccoli may also significantly improve your blood pressure and kidney function.

4. Anti aging and immune system health

Sulforaphane also seems to stimulate a variety of antioxidant defense pathways in your body that can directly reduce oxidative stress and slow down the decline in your immune system that happens with age.

5. Heart health, especially for diabetics

People with diabetes are up to five times more likely to develop cardiovascular diseases such as heart attacks and strokes -- both of which are linked to damaged blood vessels. Eating broccoli may help to reverse some of this damage.

Friday, May 29, 2015

Tomato, Rosemary And Cannellini Bean Stew

Ideas for family meals ...

Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient-dense, super-food that most people should be eating more of.

Serves 4

3 tablespoons olive oil
1 large red onion, sliced
2 teaspoons garlic puree
2 tablespoons chopped rosemary leaves
2 x 400g cans cannellini beans, drained
500g jar tomato pasta sauce
Wholemeal crusty bread, to serve


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1. Heat the oil in a large, heavy-based frying pan and cook the onion over a medium heat, stirring occasionally, for 2 minutes. Add the garlic puree and rosemary and cook, stirring constantly, for 30 seconds.

2. Add the beans and tomato sauce and bring to the boil. Reduce the heat, cover and simmer for 6 - 7 minutes until piping hot.

3. Serve with fresh, torn wholemeal bread for mopping up the juices.


The tomato has been referred to as a "functional food," a food that goes beyond providing just basic nutrition, additionally preventing chronic disease and delivering other health benefits, due to beneficial phytochemicals such as lycopene.

Tomatoes are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein.

Tuesday, May 26, 2015

Make-Ahead Cheesecakes With Berry Compote

Family meal deals ....

While cheesecake does supply a small amount of vitamin A and bone-building calcium, it's also quite high in fat, sugar, and surprisingly, sodium. Have an occasional sliver of cheesecake, but opt for more nutritious desserts most of the time.

Serves 4

8 gingernut biscuits
25g butter, melted
400g soft cheese
75g caster sugar
Finely grated rind and juice of 1 lime
3 tablespoons single cream
75g fresh raspberries
75g fresh blueberries
2 tablespoons grenadine


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1. Place the biscuits in a polythene bag and bash with a rolling pin to form fine crumbs. Tip into a saucepan or jug with the melted butter and mix well. Divide between 4 individual ramekins and press to form a firm base. Refrigerate while making the topping.

2. Beat together the soft cheese, sugar and lime rind and juice in a bowl until smooth. Fold in the cream, then spoon over the cheesecake bases and roughly spread. Refrigerate for 5 - 10 minutes while making the compote.

3. In a separate bowl, gently mix the berries with the grenadine.

4. Serve the cheesecakes with the berry compote spooned on top in the centre.


Eating Cheesecake

Many supermarkets stock reduced-fat versions of cheesecake, and they are a slightly better option. If you make your own cheesecake, use reduced-fat cream cheese to cut the fat content of the dessert. Add nutrients to your cheesecake by smothering your slice in fresh fruit such as strawberries, raspberries or peaches. A bowl of fresh fruit with low-fat Greek yogurt is a healthier alternative that has a similar creamy texture and flavor. It's also significantly lower in fat than cheesecake.

Sunday, May 24, 2015

The Secrets Of Emotional Freedom Technique

LATEST!  Secrets Of Getting Rid Of Negative Emotions As Easy As ABC With EFT

For those of YOU who really want to live a happy afterlife

Eliminate Negative Emotions And Problem Plaguing Within 5 Minutes

"No Need To Pay Expensive To A Counselor Again..."

7 Easy Ways How To Achieve Success, Health, Wealth, Happiness and Blessings Through EFT

 - Do YOU ​​experience frustration, anger or extreme grief?
 - Do YOU ​​experience pain in the neck, head, back and hips?
 - Are you prone to stress with whatever situation or problem?
If you answer YES, it means you have emotional problems and need treatment.
Do not believe ???
Therefore, please read on, as this may help you restoring your life to be more relaxed, cheerful and competitive.

Effects Of Negative Emotions On Us

Many of us do not realize exactly what had happened to ourselves.
According to recent studies conducted in Europe, 85% from physical pain is the cause of the existence of negative emotions.
This means that negative emotion is the main cause to almost all our physical pain such as headaches, migraines, back pain and back pain.
Not only the pain but also self-appearance will be distracted and self-confidence will also shrink by itself.
When this happens it is difficult for us to move forward. Life will:

 - not be cheerful
 - often be depressed
 - be less productive
 - lose friendliness
 - lose its self-resilience
 - lose its self-courage
 - be quick to despair
 - often isolate


There are many reasons why negative emotions can be present in our lives, especially in these challenging times. Only a strong person can withstand the challenge.

Emotional Stress Immune Deficiency

This emotional resilience requires internal and external forces. The inner strength is of the emotion itself. Able to withstand anger, frustration, sadness, and the likes.
Undernourishment and energy deficiency can also cause emotional imbalance, and when there is pressure against it, easy for emotions to be depressed.

The Highly Toxic Body System

We can not run away from taking substances that are toxic for food on the market regardless of the raw or cooked contain toxic substances.
As a result, the immune system is not functioning properly, which causes susceptibility to pain. When there is ain, so emotional resilience on pressure will also decline.


Diabetes, hypertension and heart disease are diseases of the 3 series. People with these chronic illnesses often have unstable emotions and they are easily distressed.

Can Negative Emotions Be Cured ? 

Indeed, if there is a problem or when we are stressed out with emotional stress, A COUNSELOR is the one who will help us to stabilize the emotions back to not only recover but also to resist the emotions to keep moving forward again.
COUNSELLING indeed helps, but it is hard to find a counselor who is truly an expert and sincerely helps. Furthermore, for the services of a counselor is not free.
Now there is a technique on how we ourselves can restore our negative emotions easily and quickly.
The technique is called EFT.

Curing Negative Emotions Using EFT 

What is EFT ?
EFT is an abbreviation of the English "Emotional Freedom Technique, it was founded by a Western therapist named Gary Craig.
EFT is derived from acupuncture techniques practiced by traditional Chinese medicine, but without involving needles. It's just several light taps on the meridian points on the body to restore balance.
It is very easy to learn and even practiced in everyday life to deal with stress or emotional pain.
Gary Craig has never said that EFT is perfect but in many cases handled by him, EFT works very quickly and the results are very impressive.

Just Several Light Taps Only

There are 300 meridian points used by acupuncture practitioners to treat patients. But in EFT we only apply to 9 meridian points.
EFT is done simply by tapping our fingers lightly on the 9th meridian points of the body to help neutralize / eliminate almost all the physical and emotional pain.

Meridian points

"Each Tap Lasts Just 3 Seconds. We'll Walk 

You Through Over 217 Combinations -- 

Hard to believe? Let us prove it to you.

Tuesday, May 19, 2015

Chocolate And Raspberry Layers

Simple family meals....something for all the family from chocolate to raspberry...

Why You Should Eat Chocolate

Superfoods don't just come from your supermarket's produce aisle. In fact those chocolate candy bars next to the gummy bears now qualify. Study after study proves that dark chocolate—sweet, rich, and delicious—is good for more than curing a broken heart.

Serves 4

200g bar plain dark chocolate, broken into pieces
300ml double cream
250g fresh raspberries
Cocoa powder, for dusting
Mint sprigs, to decorate


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1. Place the chocolate in a heatproof bowl and set over a saucepan of gently simmering water. Stir until melted and smooth, then remove from the heat. Line 2 baking sheets with baking parchment and spoon 12 x 10cm rounds of melted chocolateon to the paper. Refrigerate or freeze for 15 minutes until firm and set.

2. Meanwhile, whip the cream in a bowl until soft peaks form. Place the raspberries in a bowl and very lightly mash with a fork until lightly crushed and juicy. Fold the crushed raspberries into the whipped cream.

3. Carefully peel the discs of chocolate away from the paper. Place a chocolate disc on each of 4 chilled dessert plates, top with half the raspberry cream and add another chocolate disc to each stack. Top with the remaining raspberry cream and chocolate discs. Dust a little cocoa powder over each stack and decorate with a mint sprig, if liked.


9 Health Benefits of Chocolate

1. A Healthier Heart 

2. Weight Loss

3. Happier Kids

4. Diabetes Prevention

6. Sun Protection

7. Higher Intelligence

8. Cough Relief

9. Diarrhea Relief

Sunday, May 17, 2015

Medical Q&A #6 - The Heart

Common questions.

What does my doctor actually hear when she listens to my heart through a stethoscope ?

If you put your ear to another person's chest, you can hear the sound of his heart beating - lubb-dup, lubb-dup - two sounds for every heartbeat. The first sound is caused by the valves between the upper chambers (atria) and the lower chambers (ventricles) snapping shut, the second by the closing of the valves between the lower chambers and the major arteries. With  a stethoscope, your doctor can hear these normal heart sounds more clearly and can also detect a rich repertoire of other sounds: snaps, clicks, knocks, murmurs, gallops, rubs. Some are innocuous, while others indicate significant heart disease.

Saturday, May 16, 2015

How Many Pieces Of Egg Can Be Eaten In A Week ?

We all know that eggs contain high cholesterols and cholesterol is one of the contributors of heart disease. However, egg is a good source of protein, and at the same time it is also delicious. So, how many can we eat in a week ?

Nowadays, nutritionists are less strict with eggs. They used to tell ones with cardiac problems not to eat more than two eggs in a week. Now they say we can even eat four eggs.

According Julia Zumpano, a nutritionist in Cleveland Clinic, America, for someone who does not have high cholesterol level, diabetes or other heart problems, he or she can eat up to 6 eggs per week.

A big size egg contains approximately 186mg cholesterol. That already reached the maximum daily level for heart patients. Hence, on the day you eat eggs, reduce other food intake which contain cholesterol like meat, butter and cheese. Way of cooking is equally important.

Zumpano suggests dry cooking method or oil free - poached eggs, boiled or oil-free frying (using no-stick or spray cooking ). Be reminded that cholesterols contain in egg yolk hence eat as much white egg as you can.

Thursday, May 14, 2015

Goat's Cheese And sinach Risotto

Family meal plans ....

Cheese has merits, including its bone-building calcium. But the way we usually eat it—slathered on pizza, poured over nachos, stacked on crackers—cancels out any health benefits. After all, cheese is high in calories (about 100 per ounce, on average) and fat (6 to 9 grams per ounce, most of which is saturated), and it often contains a lot of sodium. Still, small amounts can fit into most people’s diets.

Serves 4

1 tablespoon olive oil
1 large onion, thinly sliced
1 garlic clove, chopped
250g Arborio risotto rice
900ml hot vegetable stock
300g spinach leaves
Finely grated rind and juice of 1 lemon
175g runded goats' cheese, roughly chopped into cubes
Freshly grated Parmesan cheese, to serve


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1. Heat the oil in a large, heavy-based frying pan and cook the onion and garlic over a medium heat, stirring occasionally, for 3 - 4 minutesuntil softened.

2. Add the rice and cook, stirring, for 1 minute. Add half the stock and bring to the boil, then reduce the heat and simmer gently, stirring occasionally, for 5 - 6 minutes until almost all the stock has been absorbed. Add the remaining stock and continue simmering, stirring occasionally, until the rice is tender and almost all the stock has been absorbed. Add the spinach leaves and lemon rind and juice, and cook, stirring, for 3 - 3 minutes until the spinach has wilted and is well mixed through the rice.

3. Scatter over the cheese and then stir through the risotto until almost melted yet still retaining some of its shape. Spoon into warmed serving bowls and serve with grated Parmesan and a good grinding of pepper.