Tuesday, 31 May 2011

Spotted Trevally in Coconut Milk

I have spotted trevally fish with coconut milk and steamed endives leaves for lunch today. The fish looks like this and I have no idea about this fish since it is my first time to eat on.

spotted trevally fish




The taste?  despite being cooked in vinegar and coconut milk, the fishy taste still standed out.  It was not that strong though so I find it acceptable and the meat is a bit tough for a fish as compare to tilapia or bangus.

Anyway, we need varieties in our fish consumption so we are adding this in our to cook fish list.


Ingredients:

Spotted Trevally fish – 1 whole (around 250 g.), halved

White vinegar – 5 tbps

Water – ½ cup

Onion, diced – 1 small

Garlic – 3 cloves

Salt – 1/5 tsp

pepper

Kara Coconut cream – 5 tbsp

Cooking Procedure:

1)     Place the fish, water, vinegar, salt, pepper, onion, and garlic in a saucepan and boil.

2)     When the fish is cooked (make sure there’s broth remaining) add the coconut cream and ¼ cup of water.  Let it boil.

Serve with steamed endive leaves.  Chow :-)

Add caption


Estimated Nutritional  content per serving (100 g.)  based on ingredients used:

Calories : 295 kcal          Cholesterol : 15 mg.

Protein :  22 g                 Sodium : 489 mg.

- Foodformylove(31May2011)

Kiwi for Breakfast



I had Kiwi smoothie for breakfast today.  No sugar or any other sweetener of course :-)

Did you know that kiwi is considered one of the superfood of the century?  It is a healthy breakfast food that somewhat aid in losing weight because aside from the fact that it tastes good it is also filling and comes only with a 46 calories for a medium sized fruit.

Below are some of the known benefits of eating kiwi (source: http://kiwi-fruit.info/kiwi-fruit/Health+Benefits+of+Kiwi+Fruit )
  • Prevents Asthma
  • Prevents wheezing and coughing, especially in children
  • Protects our DNA from mutations
  • Provides a healthy amount of antioxidants and vitamins
  • Helps prevent colon cancer thanks to a high fiber content

These benefits are possible because of the nutrients found in a kiwi fruit (medium sized fruit around 70-76 g.) namely:

- Vitamin C (64-70 mg.) making it a powerful antioxidant

- fiber at 3.1 g.

- It’s loaded with good amount of other vitamins and minerals, please see table below
Minerals Vitamins
Potassium - 215 mg Vitamin A - 60 IU
Phosphorus - 23 mg Vitamin B1 (thiamine) - 0.019 mg
Magnesium - 12 mg Vitamin B2 (riboflavin) - 0.017 mg
Calcium - 23 mg Niacin - 0.235 mg
Sodium - 2 mg Folate - 17 mcg
Iron - 0.21 mg Pantothenic Acid - 0.126 mg
Selenium 0.1 mcg Vitamin B6 - 0.043 mg
Manganese - 0.068 mg Vitamin C - 64 - 70 mg
Copper - 0.09 mg Vitamin E - 1.01 mg
Zinc - 0.1 mg Vitamin K - 27.8 mcg
Also contains small amounts of other minerals. Contains some other vitamins in small amounts.

For the recipe of my kiwi smoothie for breakfast, here it is:

  

 Ingredients:

Kiwi fruit -  2 whole fruit

Cold Water – 250 ml

Sugar – 2 tbsp per 1/2 of the smoothie (optional as I don’t put sugar on mine)


Preparation:

Peel of the kiwi fruit then process all ingredients in a blender.

Serve with or without ice.

Estimated Nutritional content per serving :  this recipe yields 1 serving.

W/out sugar:   Calories : 92  kcal.

W/ sugar:   Calories : 192  kcal.


- Foodformylove(31May2011)

- - - - - - - - - - - - - - - - - - -  - - - - - - - - - - - - - - - - - - -
Sources and further readings:

1) http://www.thedailygreen.com/healthy-eating/eat-safe/top-sources-vitamin-C-44102808

2) Dr. Decuypere’s website at http://www.healthalternatives2000.com/fruit-nutrition-chart.html

3) http://www.fitsugar.com/How-Much-Fiber-Fruit-209893

4) http://kiwi-fruit.info/kiwi-fruit/Health+Benefits+of+Kiwi+Fruit

5) http://www.total-defense.net/kiwi-fruit-rich-in-nutrients-and-antioxidants/html.

Orange-Blueberry Smoothie

Fruit smoothie is one of my favorite breakfast and to start my week, I am having orange-blueberry smoothie for breakfast which I made last night.  Blueberries had been cheap this past few weeks at SGD 2.60 per packet of 125 g. only so I took advantage of it.




I do not put sugar for my fruit smoothies, but my sister Kristine and my husband Frederick can't drink it without so the nutritional content that comes after the recipe has two categories, one without sugar, that which I often have, and the other with sugar.

To a healthy breakfast, here's the smoothie recipe

Ingredients:

Orange -  1 whole fruit

Blueberry - 20 pcs

Cold Water - 500 ml

Sugar - 2 tbsp per 1/2 of the smoothie (optional as I don't put sugar on mine)

Preparation:

Process all ingredients in a blender.  Serve with or without ice.

Estimated Nutritional content per serving :  this recipe yields 2 servings.

W/out sugar:   Calories : 90.6  kcal.

W/ sugar:   Calories : 186.6  kcal.

- Foodformylove(30May2011)

Monday, 30 May 2011

Squash in Coconut milk with Fried Selar Fish



I am not suppose to be eating squash for this week because I am staying away from carbohydrates, but I have no choice because i am lazy to go the supermarket and buy some greens.  And rather than throwing the squash into the trash bin, I'd rather cook it.  I thought of cooking the squash with coconut milk and have it with fried Selar fish.  Selar fish looks like a galunggong only flatter and wider as compared to mackerel.  It's taste is blunt though :-(



Ingredients:

squash, cubed  - 180 g.

garlic, crushed - 3 cloves

Kara coconut cream - 3 tbsp

salt - 1/5 tsp

pepper

water - 100 ml

Sunflower oil - 1 tsp

Fried Selar fish - 2 hole, halved



Cooking Procedure

1) Sauté garlic in oil then add the squash when garlic is aromatic. Simmer for 2 minutes then add the water, coconut cream, salt and pepper to taste.

2) Boil until the squash is soft.

3) In another pan, fry the selar fish.

Serve together :-)

Estimated Nutritional content per serving :  this recipe yields 2 servings.

Calories : 263  kcal.           Cholesterol : 0 mg.

Protein :  8.1 g.                   Sodium : 721.5 mg.

- Sharosem(30May2011)

The Health Benefits of Oolong Tea

Oolong or Wulong tea, according to wikipedia.org,   is a traditional Chinese tea (Camellia sinensis) produced through a unique process including withering under the strong sun and oxidation before curling and twisting. Most oolong teas, especially those of fine quality, involve unique tea plant cultivars that are exclusively used for particular varieties. The degree of fermentation can range from 8%[3] to 85%,[4] depending on the variety and production style. This tea category is especially popular with tea connoisseurs of south China and Chinese expatriates in Southeast Asia,[5] as is the tea preparation process that originated from this area: gongfu tea-making, or the gongfu tea infusion approach.

There are numerous health benefits that this oolong tea can offer:

1) Weight Loss :  confirmed by studies, the continuous consumption of oolong tea results in body weight reduction as it  increases metabolism and enhance fat burning process at a higher rate.  It makes body burn its own fat for energy .  These can be attributed to these three factors:  1)caffeine, which is believed to be a potent stimulant that increases body metabolism and thus energy consumption; 2)Epigallocatechin Gallate (EGCG) present in Oolong tea combined with caffeine was the formula that allowed for the unprecedented fat burning properties of Oolong; 3)Polyphenols which also increases the fat burning effect on the body.

It is however advisable that in order to achieve not only weight loss but optimal health, exercise and proper diet (reduction in the intake of carbohydrate and not the total elimination of it) is greatly advised.

2) Promotes cardiovascular health, regulates blood cholesterol,  and reduces high blood pressure  :  Studies have shown that regular consumption of oolong tea is beneficial for the hearth and cardiovascular system in general as it reduces blood concentrations of triglycerides  as well as it helps decrease cholesterol levels.

A 2007 American study found that it reduces blood concentrations of triglycerides (the most common form of fat that exists in the body) by a whopping 80% compared to rats on normal diet.

Another 2001 Japanese study found that it reduces cholesterol after 1 month of regular drinking.

A 2004 Japanese study conducted by Osaka City University found that oolong tea increases plasma adiponectin levels.

Low levels of plasma adiponectin are associated with obesity, type 2 diabetes mellitus and coronary artery disease (CAD).

The study concluded that oolong tea may have beneficial effects on the progression of atherosclerosis in patients with CAD.

(Source : http://www.amazing-green-tea.com/oolong-tea-health-benefits.html )

3) Anti-aging Benefits :   Oolong tea is rich in Polyphenols as antioxidant that helps the body fight free radicals that causes many signs of aging, including wrinkles, dark spots and certain diseases, even cancers.   Studies showed that oolong tea as part of its antioxidant activity blocked oxidation by 50% over 15 days.

 

4) Cures Skin Disorders :  It is used as treatment for Atopic dermatitis (AD) skin disease, or eczema as well as recalcitrant AD which usually do not respond to conventional treatment.  Drinking oolong tea while undergoing dermatological treatment increases the chances of getting rid of the skin disorder.

(recommended dosage :  10 g of oolong tea + 1 liter of water)

5) Complements diabetes treatment  :  Oolong has been used as a complement to treatment of type 2 diabetes.  A 2003 Taiwanese study found that drinking oolong tea is helpful to patients suffering  from type 2 diabetes and took the prescribed hyperglycemic drugs.

In the study, the patients drank either water or 1.5 litres of oolong tea daily for 30 days. The scientists found that those who drank oolong tea experienced reductions in plasma glucose and fructosamine concentrations by 30% and 20% respectively.Those who drank water experienced no changes. The scientists concluded that oolong tea complements oral agents in the treatment of type 2 diabetes.

(Source : http://www.amazing-green-tea.com/oolong-tea-health-benefits.html )

 

6) Stomach Benefits it helps relieve acid reflux / upset stomach.  It also helps in the digestion of food specially red meats.  It also aids the spleen.

7) Prevents tooth decay  :  A 1993 study conducted by Nakahara found that oolong tea inhibits the enzyme activities of bacteria streptococci which has been known to cause dental plaque to form on teeth, which can lead to dental caries.

To Enjoy Oolong Tea,try this simple tips:

1)  Steeping : The temperature of the water recommended should be 85ºC - 90ºC (185ºF – 194ºF) and the steeping time should be between 3 to 5 minutes.

2) Based on my readings, some people do not recommend to add sugar, or any sweetener, or milk to oolong tea as it will change its taste and reduce the oolong tea benefits. However, I usually use oolong tea as base for any other beverage that I prepare.   I add honey, lemon, lime, or mix it with other teas like green tea, camomile tea etc.  I believe that the benefits of oolong tea combined with the benefits offered by other ingredients I mix it with will be amplified thus achieving better health benefits.  Just find the right combination for your liking.

3) Like most caffeinated food, oolong tea is not recommended for pregnant and/or lactating mothers

For further readings about the benefits of oolong tea please refer to my sources below :-)

-foodformylove(30May2011)

Sources : 

1) http://en.wikipedia.org/wiki/Oolong_tea

2) http://oolong-tea-benefits.com/

3) http://www.amazing-green-tea.com/oolong-tea-health-benefits.html

4) http://www.oolongtea.org/e/health/04.html

5) http://teaguidebook.com/taking-advantage-of-oolong-tea-benefits/

6) http://www.therighttea.com/oolong-tea-benefits.html

7) http://bendo13.hubpages.com/hub/Green-Tea-vs-Oolong-Tea-Part-5-Side-Effects-and-Cons

 

 

 

 

Chicken & Cabbage Soup (Nilagang Manok)

Have you ever tried throwing any ingredients you see in the kitchen in a pot and just boil it until they’re cook?  That’s what I have for my packed lunch today.  I cooked chicken and cabbage soup last night for today’s lunch.  We only have chicken, pork, ground beef, different varieties of frozen fishes in the fridge and a cabbage.  And the only acceptable match I can find for my cabbage is chicken BECAUSE I am cutting down on pork :-(

So I just placed some chicken thighs and ½ head of the cabbage, some garlic and onion, then water and viola I have my chicken & cabbage soup (nilagang manok in Filipino) and it is tasty despite putting a very little amount of salt.

Add caption


This one is healthy you know.  Check the nutritional values that follows after the recipe:

Ingredients:

Chicken thighs (skin on) – 4 pcs (around 500-600 grams)

Cabbage (around 300 g.) - ½ head and sliced into 6

Onion, diced – 1 medium

Garlic – 5 cloves

Peppercorn

Salt – 1/5 tsp

RiceWash– twice the volume of the chicken

Cooking Procedure:

Boil all ingredients except the cabbage.  When the chicken is done, add the cabbage and boil for a minute then turn-off the fire.

Made 4 servings.

Estimated Nutritional  content per serving based on ingredients used.

Calories : 287 kcal          Cholesterol : 94 mg.

Protein :  16.5 g              Sodium : 173.6 mg.

Reminder: Most of the sodium is found in the soup so don’t try to sip / swallow all the soup.

-Foodformylove(30May2011)

Sunday, 29 May 2011

Bistek

I posted yesterday my recipe on Pork Bistek (Pork Bistek ) so I want to post my own version of the famous “bistek Tagalog”.  Of course, Ilocanos also love this dish.  The marinade ingredient is so much similar as that of my pork bistek,  the only difference is in my cooking process.  Same way that this recipe is also oily  (just take out some of the oil after frying)

Anyhow, here it is.

Ingredients:

Beef with small fat , sliced thinly – 500 g.

Healthy oil - 4 tbsp

Onion , sliced into rings- as many as you want

Water – 1/2 cup



Ingredients for the Marinade:

Light Soy Sauce – 4 tbsp

Kalamansi  juice – from 12 small ones

Garlic, crushed and choped - 6 cloves

Pepper



Cooking Procedure:

- Pound the thinly sliced beef.

- Mix all ingredients for the marinade then marinate the beef for at least an hour.

- Fry beef  in oil until it turns brown. Add the marinate and water
and let cook until the beef is soft and until most of the liquid has
evaporated.

- Top with the onion and turn off the fire when the onions had wilted.

Well, unlike my pork bistek, I can eat this with just any steamed leafy vegetable or brocolli or cauliflower :-)

Similar to my pork bistek, this dish must be eaten only for breakfast or lunch and not at supper time.  For lunch, it can go with a leafy vegetable, and carbohydrate source like rice, carrots, potatoes, etc.

One serving for me should be 100 g. of the raw beef and 150 g. for Frederick.

Makes 5 servings. Estimated Nutritional  content per serving  based on ingredients used:

Calories : 314 kcal          Cholesterol : 84.7 mg.

Protein :  30.5 g              Sodium : 530 mg.

- Foodformylove(29May2011)

Saturday, 28 May 2011

Coffee-Milo Frappé

 

Airene’s kids had milo shake a while ago. (milo shake- cold water, some ice cubes, sugar, and of course the milo. Mixed in a blender)

That made me craved for iced milo also.  I’m on my feast day so I can have what I want and my calorie intake for today is still within my 800 kcal limit.  Now, I want milo with the foamy bubbles BUT I don’t want to drink anything too sweet this afternoon so I decided to make coffee-milo frappe J

According to wikipedia.org Frappé coffee (also Greek frappé or Café frappé) (Greek: φραπές, frapés) is a foam-covered iced coffee drink made from instant coffee.  Enough for the trivia already, here’s my recipe

 

Ingredients:

Nescafe Instant coffee – 1 tsp

Milo– 2 tbsp

Fresh milk – 250 ml

Hot water - ¼ cup

 

 

Procedure :

1)     Dissolve the instant coffee in hot water

2)     In a blender, mix all ingredients then press the fastest speed in your blender

3)     Transfer frappe in a tall glass

Enjoy! I did :-) now the guilt follows :-(

 

-foodformylove(28May2011)

Pancit Batil Patong: Frederick’s Version




My Husband Frederick who is a half-blooded Cagayano loves Pancit Batil Patong which is Tuguegarao’s native dish .  I like Pancit Batil Patong. in fact, I already posted my version on this some time ago (see Pancit Batil Patong ).  This time, I am posting my husband’s version of pancit batil patong which he cooked for Sunday’s supper (April 17).  It is our belated food celebration for our ”special day”.

At first, I was not sure I am going to like his recipe because he doesn’t want to use pork, and for me, Pinoy pancit without pork is not palatable.  I’ve tried hard to persuade him to add pork to his pancit batil patong but my porky-phobic husband (not literally though, he just avoids eating
pork as much as possible) pretended not to hear me, my pleas fell on deaf ears.

It turned out that I liked his version of the Pancit Batil Patong.  The dish came out to be savory.  The saltiness, sweetness, and the flavor coming from the spices and the beef blended nicely.  It was delicious
and I like it,  THAT is despite the presence of the pig liver which usually disgust me when mixed with noodles or when saute’d because it tends to leave a bitter, burnt-like, and greasy taste on the tongue.
Which is why I seldom add pork liver into my noodle dishes.  My sister Kristine like my husband’s pancit batil patong more than mine or any other pancit that I cook/ed (She said that!!! kristina! you better cook your own pancit next time or should I be cooking the same, I will not give you any not even a single strand of my pancit batil patong!).

Here’s my husband’s  Pancit Batil Patong.  There’s no available pancit cabagan or pancit from Tuguegarao or even pancit cantion here in Singapore so we settled with yee mee.  Yee mee is a dried egg noodle with almost similar texture, noodle size, and taste with that of Pinoy’s pancit canton. :

Ingredients:

Yee Mee – about 200 grams

Beef, ground – 200 grams

Chicken Gizzard, thinly sliced lengthwise - 250 grams

Pork Liver, thinly sliced lengthwise - 250 grams

Onion, jullienned – 2 medium sized bulbs

Garlic, coarsely chopped – 10 cloves

Red Bell Pepper, jullienned - 1 whole

Green Bell Pepper, jullienned – 1 whole

Carrots, jullienned – 1 large size

Cabbage, Jullienned - as desired

Mongo Sprouts – 200 grams

Water

Light Soy Sauce

Fish Sauce

Oyster Sauce

Sunflower Oil

Magi Ginisa Mix

Ground Pepper


Cooking Procedure:

1) Saute’ garlic the garlic in a small amount of sunflower oil until it is aromatic, however, not roasted.  Add the onion and let fry.  When the onion is already translucent, saute’ the beef until it changes in color.

2) Add the thinly sliced gizzard. Stir do not let it stick on the bottom of the pan.

3) Add the sliced liver, carrots and mongo sprout.  Stir.

4) Add Water, light soy sauce, fish sauce, oyster sauce, ground pepper, mag ginisa mix, and ground pepper.  Let it boil.

5) Turn off the heat and Add the bell peppers and cabbage.  Let it sit for less than a minute then scoop out all the cooked ingredients and leave the sauce.

6) Let the sauce boil, add more water just enough to cook the noodles.  Add more light soy sauce, fish sauce, oyster sauce,ginisa mix, and ground pepper to taste.  Let boil.

7) Add the noodles let simmer until the noodles are cooked. Turn fire into low.  Add the cooked vegetable and meat. Mix.

Served with sunny-side-up egg on top, and sliced lime or lemon on the side for those who want to squeeze some lime or lemon on their batil patong for additional sour taste.  Frederick prefer drizzling his noodles (any kind) with lemon juice.  We didn’t have the traditional chopped onion on vinegar and soy sauce on the side because Frederick can’t eat it because….. he just can’t eat it :-(

-Sharosem(23April2011)

Please check our few  recipes of Batil patong here

Adobong Bangus



I admit that cooking Paksiw na isda is my failing.  I really can't cook a fish paksiw  that is acceptable to anyone's taste.  So I decided to make adobo out of bangus instead this time.  So I had adobong bangus for my pack lunch last Friday.


Ingredients:

Bangus - 1 whole (around 400-500 g) cut into 3-4 pcs

Onion, diced - 1 med bulb

Garlic, crushed - 3 cloves

Light Soy Sauce - 4 tbsp

White vinegar - 6 tbsp

Rich wash - 1/2 cup

ground pepper

Salt - 1 tsp

Peppercorns


Cooking Procedure:

Mix everything together in a pan and cook under low fire.

Since I am on my special diet, I had it along with 1/2 cup of steamed spinach :-)

Estimated Nutritional content per serving :  this recipe yields 4 servings.  Most of the sodium on the recipe is found in the sauce

Calories : 247.4  kcal.           Cholesterol : 83 mg.

Protein :  33.2 g.                   Sodium : 1109 mg.

- Foodformylove(28May2011)

Pork Bistek



I usually use this recipe for pork and I also have tried it with beef  but the cooking style would be different, so either way this recipe  will still make a delicious dish.  The trick I believe is in the sauce and the tenderness of the meat.

By the way, I cook oily :-) although I  often make use of sunflower oil, olive oil, or grapeseed oil, my husband Frederick still does find it unhealthy to be slurping oil. So for the same people who is flabbergasted and offended by the mere site of an oily food, just  reduce the oil if you want to and choose leaner pork.

Ingredients:

Pork (belly part) , sliced thinly – 500 g.

Grapeseed oil - 4 tbsp

Onion , sliced into rings- as many as you want

Water – enough to cook the pork until it’s soft

Marinade:

Light Soy Sauce – 4 tbsp

Kalamansi  juice – from 12 small ones

Garlic, crushed and choped - 6 cloves

Pepper



Cooking Procedure:

- Mix all ingredients for the marinade then marinate the pork for at least an hour

- Fry Pork in oil for 2 minutes on each side. Add the marinate and
water and let cook until the pork is soft and until most of the liquid
has evaporated.  You can also take out the oil used in frying if you don't want your dish to be oily.

- Top with  onion and turn off the fire when the onions had wilted.

Of course I can’t eat this without a steaming hot white rice.

This dish must be eaten only for breakfast or lunch and not at supper time.  For lunch, it can go with a leafy vegetable, and carbohydrate source like rice, carrots, potatoes, etc.

Estimated Nutritional  content per serving based on ingredients used: This recipe makes 4 servings

Calories : 493 kcal          Cholesterol : 117.6

Protein :  32.5                 Sodium : 678.6

For somebody like me who can't eat pork without rice, well, that's an additional of more than 240 kcal for a cup of white rice :-(

- Foodformylove(28May2011)

Friday, 27 May 2011

My Home-made Sausage: Beef & Herbs

This is onother sausage variation for breakfast without using pork since we are cutting down on our pork consumption and decided to get our protein daily requirements from other souces like, well, beef


Ingredients:

Beef, ground  - 1 kg

Salt – 4 tsp

Sugar - 5 tsp

Ground Black pepper - 1 tsp

Sage , ground – 1 tsp

Basil, ground - 1 tsp

Marjoram, ground - 1 tsp

Black pepper, black – 1 tsp

Rosemary, ground - 1 tsp

Thyme, ground – 1 tsp

Red pepper flakes – 2 tsp

Hog Casings / sweet intestines


Curing / Preserving Procedure:

1)  clean the sweet intestine by rubbing both the internal and external parts of it with salt and rinsing it in running water.  Soak the sweet intestine for an hour or more, in salt solution of 3 tbsp and water just enough to cover the whole intestine. Rinse well before stuffing.

2) Mix all the ingredients thoroughly.  Try frying a small amount to check on the taste.  Add more seasonings as needed.  Do this taste test until you get the right taste.

3) Stuff the meat mixture inside the sweet intestine. tie with a thread at both ends to make a log


Cooking Procedure:
 
The healthiest way to cook this is either to grill or bake it.   Do not fry it.  But if you are not health conscious and you prefer it to be fried, then feel free to do so :-)


Makes 10 sausages at more than 100 g. each sausage log.  1 sausage per serving

Estimated Nutritional per sausage  content based on ingredients used:

Calories :  238 kcal                 Total Fat: 12 g.

Cholesterol : 85 mg.                Saturated fat :  4.7 g.

Protein :  28.5 g                      Dietary fiber : 0 g.

Sodium : 1,017 mg.                  Carbohydrate : 0 g.

-Foodformylove(27May2011)

Wednesday, 25 May 2011

Mackerel Wrap

I love wraps,  like shawarma, burritos,  specially those red meats and onions with mayonnaise wrapped in bread - pita, chapatti whatever high calorie wrapping breads available in the supermarket.

I am currently on a special diet and it requires a low calorie and low fat consumption only.  And since I have been craving for shawarma since yesterday or anything wrapped.  I usually have these cravings if I am lazy to cook or to think of what to cook :D  So, being on a special diet and, well, I am lazy to think of anything, I decided to be more creative, be ingenious.  Albeit this is not aSharon’s original “food wrapping” method, somebody before me had already though of this kind too.

Anyway, I have a head lettuce leaves and atlantic mackerel fillet at home, so I made used of that.  The thing is, what about the sauce?  I was tempted to use mayonnaise, something I thought I can’t eat wraps or sandwiches without, but I had proven myself wrong.  I made use of the mang tomas sarsa and it was really delicious.

Here’s my mackerel wrap:

 

Ingredients:

Mackerel Fillet - I fillet around 100 g.

Lettuce leaves, shredded - 4 pcs.

White Onion, julienned - 1 small bulb

Lettuce leaves - 4 big wholes pieces for wrapping

ground pepper

basil

rosemary

Mang tomas Sarsa – 2 tbsp.

Cooking and Preparation Procedure:

1)     Line the mackerel in a baking dish and drizzle with basil, rosemary, and ground pepper.  Bake for 20 minutes or until it turned brown.

2)     Wash the large lettuce leaves thoroughly and dry.

3)     Layout one large lettuce leaves and fill with half of the baked mackerel, half of the shredded lettuce, and half of the julienned onion.  Drizzle with 1 tbsp of Mang Tomas sarsa. Wrap and roll nicely.  Wrap it again with a second large lettuce leaf.

4)     Repeat the procedure and serve.

The above recipe will make 2 servings.

Estimated Nutritional  content per serving based on ingredients used:

Calories : 141 kcal          Cholesterol : 33 mg.

Protein :  11 g              Sodium : 37 mg.

-Foodformylove(25May2011)

Monday, 23 May 2011

7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation

This is just a repost on the article written on the topic above.

click on the link for the original articles http://perriconefans.com/node/7

- Foodformylove(23May2011)

= = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =

7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation


Sun, 01/06/2008 – 18:26 — admin

Dr. Perricone in his book “7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation” explains
how free radicals cause inflammation that affects aging process from
our internal organs – brain, heart and lungs – to our appearance –
wrinkles, sagging skin, excessive weight. He reveals 7 secrets that
enchance our ability to delay (and prevent) undesirable effects of
aging.

Secret 1: Jump-start your cellular metabolism


Dr. Perricone names six categories of foods that help to improve and maintain cellular metabolism:

Category 1: Protein – for cellular rejuvenation

On the “inflammatory scale” protein is neutral, but some sources pf
protein such as wild salmon provide powerful anti-inflammaory benefits
because they are high in omega-3 essential fatty acids and astaxanthin.

Category 2: Carbohydrates – for cellular energy

Sugars need to be consumed in the form of complex carbohydrates: whole fruits, vegetables, beans and some whole grains.

Category 3: Omega-3 Essential Fatty Acids – for cellular stabilization

Essential Fatty Acids(EFAs) found in fish (wild salmon, anchovies,
sardines, sablefish, trout), nuts and avocado are anti-inflamatory.

Category 4: Carotenoids – for cellular growth and repair

Good sources of carotenoids are bright-colored fruits and vegetables,
orange-colored seeafoods (salmon, trout, shrimps,lobsters), beans,
legumes, nuts and extra virgin olive oil (EVOO)

Category 5: Flavonoids – for protecting the cell membrane

Flavonoids are found is onions, apples, berries, teas, red wine, fruits, vegetables, herbs, buckwheat, cocoa, and curry.

Category 6: Green Foods – unsurpassed cellular rejuvenators

Green foods are young cereal grasses, such as barley, wheat, rye and oats before the grass is converted into grain. Try this:
Dr. Perricone recommends the following nutritional supplements to boost cellular rejuvenation:

Alpha Lipoic Acid – powerful antioxidant

Alpha Lipoic Acid (ALA) is one of favorite supplements of dr. Perricone.

Acetyl-L-Carnitine – for cellular stabilization

Coenzyme Q10 – for cellular repair

Niacin-Bound Chromium – for life extension

Secret 2: To control our ideal weight all we have to do is to control our blood sugar
Nutrients that will help you to control blood sugar:

Conjugated Linoleic Acid (CLA) – the missing link in obesity and weight gain

Niacin-Bound Chromium

Omega-3 Fatty Acids

Category 6: Green Foods – stimulate weight loss

Dr. Perricone recommends this supplement to assist with weight loss:

Secret 3: Key nutrients can prevent bone loss and stimulate new bone growth

Dr. Perricone considers “supporting our support structure” a very
important anti-aging factor. By the age of 80 two thirds of women will
develop osteoporosis, but it strats much earllier: starting at about age
of 40, people typically loose about a half an inch in height each

decade. Women are much more likely to suffer from osteoporosis that men
because they have less bone mass and consume less calcium that men do.
Dr. Perricone recommends slowing down bone mass loss process with diet,
exercise and nutritional supplements.
Food choices that impact bone health:

Yogurt and Kefir – rich sources of calcium

Yogurt, kefir and other fermented milk products contain substances that rejuvenate bones on a cellular level.

Sea Vegetables – for cellular stabilization

Sea Vegetables are rich in minerals including calcium, magnesium, iron,
potasium, iodine, chromium in levels much greater that those found in
land vegetables. Sea vegetables also protect from cardiovascular
desease, protect from migraines and headaches, lower blood pressure,
lower stress level.

Canned Salmon and Sardines – good source of dietary calcium

Wild Alaska salmon is probably the favorite food of dr. Perricone.
Canned variety offers an additional benefit: calcium. Wild Alaska
sockeye salmon has 221 miligrams of calcium per 100 grams, i.e. each
3.75-ounce can of bone-in sockey has 232 mg (23% RDA) of cacium.
Supplements for Rebuilding Bone

Vitamin D – help maintaining strong bones

Vitamin K – good for bones and heart

Category 3: Omega-3 Essential Fatty Acids – build better bones

Magnesium – 50% of total body magnesium is found in bones

Good dietary sources: sea vegetables, peanuts, green leafy vegetables, garlic, califlower, cabbage.

Secret 4: To make the face look younger, start by rejuvenating the underlying tissue

As one of the most famous dermatologists in the world, Dr. Perricone
pays special attention to the “skin we’re in”. “Perhaps the most
discouraging aspect of aging is aging skin, because the skin is our
largest and most visible organ. But it isn’t just aging skin that should
concern us it’s also aging of the underlying tissue.” Dr. Perricone
explains that to maintain a youthful face we should not only try to
prevent wrinkles but also maintain underlying fat and musscle tissue.
The most important changes we can make in the way we eat:

Follow an anti-inflamatory diet

Avoid sugar and starchy foods

Attention Weight Watchers fans: many WW-friendly foods are high in process sugars!

Eat the right fats to burn fat

Even “right” fats such as those found in cold water fish could be
“Weight Watchers – expensive”: 1 oz of wild salmon or 1 teaspoon of
olive oil are about 1 WW point. We need to make sure that we save some
points for good fats.

Stabilize blood sugar and insulin levels

Eat your protein first at the start of every meal or snack

Protein as well as good fats could be “Weight Watchers – expensive”. Make sure some of your points are used for proteins.
Topical Cellular Rejuvenators

Alpha Lipoic Acid – repairs damages cells, revs up cellular energy, reverses glycation

I really like the following dr. Perricone’s products based on Alpha Lipoic Acid (ALA):

Vitamin C Ester – regenerates connective tissues

DMAE – antioxidant cell stabilizer

Secret 5: A robust sex life enhances cellular health

Read pages 113-132 of the book “7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation”

Secret 6: The right form of exercise will restore balance, unity and harmony between mind and body


We all agree with dr. Perricone that “…we don’t want just live
longer; we want to extend number of our healthy years. We want to stay
fit and active with the capacity to enjoy life to its fullest.”
 Dr. Perricone explains that exercise is a crucial component to extend and improve both life span and health span.

To assist with regenerating the body on a cellular level, dr. Perricone
recommends to practice yoga, tai chi or chi kung, which yeld great
physical, mental, emotional and spiritual benefits. Dr. Perricone also
warns that overdoing Western forms of exercise can have an opposite
effect on aging process. “Too much exertion increases oxygen
demand beyond the optimum level resulting in the production of
inflammatory free radicals that accelerate cellular degeneration and
thus the aging process.”


This recommendation is in synch with Weight Watchers recommendation to
not exceed weekly exercise beyond 28 points or 4 points per day, which
is about 30 minutes of high intensity exercise for 150 pounds woman.
Another Weight Watchers suggestion – to include weight or resistance
training into the exercise regimen – is also supported by dr. Perricone.
He explains that weight training is especially effective in helping to
eliminate central obesity. Out of two types of fat: subcutaneous (under
the skin) and visceral (which surround our vital organs), visceral fat
is much more dangerous. It is metabolized by liver, which turns it into
blood cholesterol. This toxic fat produces inflammatory chemicals
increasing the risk for heart disease, strokes and diabetes. Dr.
Perricone suggests the National Institute of Aging website as a good
resource for different forms of exercise www.niapublications.com.

Dr. Perricone also recommends another type of exercise “to turn back
time” – T-Tapp. The creator of T-Tapp – Teresa Tapp designed a series of
exercise especially for dr. Perricone’s book. You can also find them in
the book Fit and Fabulous in 15 Minutes and on the website www.t-tapp.com

Secret 7: Controlling mental and physical stress is the key to a long, healthy and happy life


As we age, all of our hormone levels decline except for our levels of
stress hormones, insulin and cortisol, which increase as we get older. “Both
of these hormones are necessary for good health, but when their levels
are elevated, they cause serious damage, including diseases such as
diabetes and obesity.”
 – explains dr. Perricone. Stress hormones
are important—they can give us the extra burst of energy needed to get
out of the way of an oncoming automobile or other impending deadly
threat. However, in today’s world, these stress hormones are called into
play too often. Today, our stressors are more often psychological than
physical, but the production of stress hormones remains the same. They
are not dissipated through fighting or fleeing; instead, they continue
to circulate through the body, wreaking havoc on our cells. Dr.
Perricone explains the exact mechanism of how stress accelerates the
rate at which cells age and what you can do to slow down or even reverse
premature aging.
Stress-Fighting Supplements:

Vitamin C Ester – helps modulate high levels of cortisol brought about by stress.

Recommended dosage 1,000 to 3,000 milligrams per day

N.V. Perricone M.D. Vitamin C Ester Concentrated Restorative Cream

Phosphatidylserine – can cut elevated cortisol levels induced by mental and physical stress.

Recommended dosage 300 to 800 milligrams per day

Omega-3 Fatty Acids – helps with psycological stress and lowers cortisol levels

Recommended dosage 1 to 4 grams per day

Herbal Adaptogens:

Rhodiola rosea – fights fatigue and stress.

Rhodiola rosea is also knows as golden root or Arctic root. It has a lot
of remarkable qualities including effectiveness in combating physically
and physiologically stressful conditions. It has an ability to
significantly reduce stress in a single dose.

Recommended dosage 250 milligrams per day

Ginseng – provides protection against physical and physiological stress

Ginkgo biloba - modulates cortisol and blood pressure

Sunday, 22 May 2011

Iced Green Tea with Lemon

This is a refreshing drink after a more than 30 minutes of walking.  I usually take my liquids when I get home after my every workout and I make sure that I drink it at least 30 minutes before my solid food intake.



Ingredients:

Green tea – 1 tea bag

Hot boiling water – 1 small cup (150 ml)

Lemon juice, freshly squeezed –  1 whole  fruit

Honey – 1 tsp

Cold water – to fill a tall glass

Ice cubes



Procedure:

1)     Steep green tea bag into the hot water for 5 minutes, then remove the teabag.  Let it cool first.

2)     Add the rest of the ingredients, except for the ice cubes, then stir.

3)     Serve with or without the icecubes

Sometimes I add lemon zest which I get from the lemon peel of the fruit I use, for a stronger lemon flavor

Makes 1 serving . Here’s the estimated Nutritional values per serving based on the ingredients used.

Calories :  39 kcal Total Fat:   0.2 g.
Cholesterol :  0 mg. Saturated fat : 0 g.
Protein :  0.62 g Dietary fiber :  1.6 g.
Sodium :  1 g. Carbohydrate :  11 g.



- foodformylove(22May2011)

Saturday, 21 May 2011

Sautéed Cabbage

I'm on a diet and I need a break from my usual steamed vegetables so I decided to have a sautéed vegetable.  The only veggie left is cabbage.

Our body needs fat too, you know. As long as we keep the saturated fat and the cholesterol level at a minimum, we'd be ok :-)  Besides, oil enhances the flavor of food specially when they are sautéed.

So let's do this.  This is a very simple dish.

By the way, have you heard of cruciferous vegetables?  It's a group of "super vegetables" that are rich in phytochemicals, vitamins, minerals, and fibers that are believed to help lower down the risk of cancers, lower cholesterol levels, help in weight reduction, etc.  Well, cabbage belongs to this group of vegetables.

Ingredients

Cabbage, julienned - 1/4 of a head

Garlic, crushed and chopped - 3 cloves

Tomato, diced - 1 medium

Onion, diced - 1 small

Grapeseed oil - 1 tsp

Water - 2 tbsp

Salt and pepper to taste

Cooking Procedure:

1. In a saucepan, sauté garlic in oil until it is franrant. Add the onion, then the tomatoes, then the water.

2. Season with salt and pepper then cover and let it simmer until the tomatoes are mushy.

2. Add the cabbage.  Check the taste. Adjust when necessary.  Remove from fire when the cabbage are wilted.

Serve and enjoy a healthy dish

This is good for me only . Here’s the estimated Nutritional values per serving based on the ingredients used.
Calories :  145 kcal Total Fat:  4.7 g.
Cholesterol   :  0 mg. Saturated fat   :  0.07 g.
Protein   :  2.70 g Dietary fiber   :  1.5 g.
Sodium :  402   g. Carbohydrate   : 4.8 g.

- foodformylove(21May2011)

Thursday, 19 May 2011

Nutrition – Cholesterol Guidelines

This is an article posted in the website www.clevelandclinic.org  the direct link for the original article is this http://my.clevelandclinic.org/heart/prevention/nutrition/atp3.aspx .

Just sharing some important guidelines on the amount of nutrition an
individual must take on a daily basis to help lower down his/her
cholesterol.

- Foodformylove(19May2011)

Bringing the Science to your Dinner Table

The National Heart, Lung and Blood Institute’s National Cholesterol Education Program (NCEP)
Adult Treatment Panel (ATP III) guidelines for cholesterol reduction
include the latest information known to date on how to optimally reduce
your risk for coronary heart disease.


It is estimated that millions of people are at much greater risk
for heart disease than previously realized. This means more and more
people will be walking away from their doctor’s office with a
cholesterol-lowering drug prescription in hand (it is estimated
prescription drug needs will increase from 13 to 36 million).
Medications aside, what these new guidelines also so vividly illustrate
is the growing epidemic of poor dietary habits, obesity, hypertension,
hyperlipidemia and sedentary lifestyles that lead to the number one
killer inAmericatoday.


Because of this the ATP intensified the use of nutrition,
physical activity and weight control in the treatment of elevated
cholesterol and titled it the “Therapeutic Lifestyle Changes” (TLC)
treatment plan. Even if you come out with a gold star on your
cholesterol level and overall risk for coronary heart disease, most of
us would surely benefit from implementing these guidelines.


The following table can help you implement the guidelines into
practical terms you and your family can enjoy and reap heart-healthy
benefits:




New TLC guidelines:



Saturated Fat – less than 7% of total calories
  • Why? What does this mean?: Diets high in
    saturated fats are linked to increased risk of coronary heart disease.
    Saturated fats are thought to have the most potent cholesterol raising
    potential.
  • Examples: Fatty cuts of meat, skin on poultry,
    egg yolks, lard, butter, whole milk dairy products, palm kernel oil,
    palm oil, coconut oil, desserts and sweets, fried foods and most snack
    foods and fast foods made with hydrogenated or partially hydrogenated
    fats. These fats are generally solid at room temperature.

Trans Fat – as little as possible
  • Why? What does this mean?: Trans fatty acids
    are formed when a liquid fat is turned into a solid one; a process
    called hydrogenation. Research indicates that trans fat have the same
    cholesterol-raising effect that saturated fats do. Therefore we
    recommend keeping your trans fat intake as low as possible.
  • Examples: To keep your trans fat intake down,
    limit foods with the following ingredients: partially hydrogenated oil,
    hydrogenated oil, stick margarine and shortening. Limit your intake of
    fried foods, cakes, pies and other foods containing the above. Foods
    containing trans fat are also solid at room temperature.

Polyunsaturated Fat – up to 10% of total calories
  • Why? What does this mean? :D
    iets moderate in polyunsaturated fats are generally recommended.
    Substituting polyunsaturated fats for saturated fats will reduce both
    total and LDL (bad cholesterol) but do have the potential to also lower
    HDL (good cholesterol) levels when consumed in large amounts. That is
    why they should be consumed to no more than 10% of total calories each
    day.
  • Examples: Margarine, soybean, safflower,
    sunflower, cottonseed and corn oils, pumpkin and sunflower seeds, most
    salad dressings and mayonnaise. These fats stay liquid at room and
    refrigerator temperatures.

Monounsaturated Fat – up to 20% of total calories
  • Why? What does this mean?: Most desirable
    source of fat in the diet. Substituting monounsaturated fats for
    saturated fats will reduce both total and LDL cholesterol while sparing
    the reduction of HDL cholesterol.
  • Examples: Olive and canola oils, nuts, nut
    butters and oils (e.g. peanut butter, almond oil), avocados and olives.
    These fats stay liquid at room temperature but solidify slightly when
    placed in the refrigerator.

Total Fat – 25% – 35% of total calories
  • Why? What does this mean?: All of the fat you
    consume on a daily basis should not exceed 35% of total calories.
    Research to date indicates that the lowest incidence of heart disease in
    many regions and cultures such as the Mediterranean region consume
    approximately 25%-35% of total fat from calories each day. But keep in
    mind these diets contain the greatest percentage of fat calories from
    mono and polyunsaturated fats.
  • Examples: All of the sources of fat noted above.

Dietary Cholesterol – less than 200 milligrams each day
  • Why? What does this mean?: Excesses in dietary
    cholesterol have been linked to increases in coronary heart disease.
    Consuming less than 200 milligrams per day is a prudent attempt at
    lowering your risk.
  • Examples: Cholesterol comes from two sources –
    that which your body creates and that which is found in animal products
    (meat, poultry, fish, egg yolks and dairy contain dietary cholesterol).
    Choose reduced fat or lean sources of animal products to help reduce
    your dietary cholesterol intake.

Carbohydrates – 50% – 60% of total calories
  • Why? What does this mean?: Carbohydrates are
    the building blocks of a heart-healthy diet. Choose complex
    carbohydrates (instead of refined ones with white flour) to get the
    maximum nutritional benefit from these foods.
  • Examples: Whole grain or oat based breads,
    crackers, pastas and cereals, other whole wheat/grain based flour
    products; brown or wild rice; couscous, quinoa, barley, buckwheat;
    lentils, split peas and beans; fruits and vegetables.

Fiber – 20-30 grams per day
  • Why? What does this mean?: Dietary fiber,
    specifically the viscous (soluble) form, is associated with a decrease
    in cholesterol and contributes to a host of other health benefits.
  • Examples: All of the above complex carbohydrate
    food sources. Aim for a minimum of 10 or more grams of viscous
    (soluble) fiber each day by increasing oats, barley, lentils, split
    peas, beans, fruits and vegetables. Aim for 8 or more servings from
    fruits and vegetables daily, eat legumes like beans or lentils at least 3
    times a week and choose only unrefined flour based products.

Protein – Approximately 20% of total calories
  • Why? What does this mean?: Dietary protein can
    come from both plant and animal sources and is an essential nutrient to
    good health. The problem is, many protein sources (especially animal
    sources) contain a lot of saturated fat and cholesterol so choose your
    protein sources wisely.
  • Examples: Major sources of protein in the diet:
    beef, veal, pork, fish, chicken, legumes like lentils and beans, dairy
    products, nuts, seeds and soy foods.

Total Calories – balance energy intake with output to achieve or maintain a desirable body weight
  • Why? What does this mean?: Excessive calories,
    regardless of the source, results in weight gain. Excessive weight gain
    over time can result in obesity, diabetes, hyperlipidemia, hypertension,
    joint problems and a host of other debilitating diseases including
    heart disease.
  • Examples: Aim to consume 4-6 small meals and snacks daily. Avoid skipping meals and eating late at night for optimal weight maintenance.

Margarine enriched plant sterol/stanol esters
  • Why? What does this mean?: Plant sterols are
    substances naturally occurring in plants. They are similar in structure
    to the cholesterol molecule and when ingested, inhibit the cholesterol
    molecule from being absorbed in the small intestine, resulting in a net
    decrease in overall cholesterol.
  • Examples: The NCEP recommend incorporating
    margarine enriched with stanols as an enhancement to therapy prescribed
    by your physician, NOT as a replacement for diet, lifestyle change or
    prescribed lipid-lowering medications. Currently, two stanols are
    available on the market- Benecol® and Take Control®.

You may wonder how it is you can incorporate these
guidelines into your and your families hectic lifestyle. Take the
following steps one day at a time and focus first on the foods in your
diet that are high in saturated fat and cholesterol. Start making simple
substitutions for saturated fats with mono and polyunsaturated fats,
couple this with a focus on fruits, vegetables and whole grains, some
physical activity and you are well on your way towards reaching your
nutritional goals. Below is an example of how the TLC guidelines would
be implemented for someone on a 1,800-calorie diet. You may require more
or less calories for weight loss or maintenance, see your registered
dietitian or physician for more information on your caloric needs.
Nutrient For a 1,800-calorie diet
Saturated fat, <7% of calories 14 grams or less per day
Polyunsaturated fat, up to 10% of calories Up to 20 grams per day
Monounsaturated fat, up to 20% of calories Up to 40 grams per day
Total fat, 25% to 35% of calories Between 50 and 70 grams per day
Carbohydrate, 50% to 60% of calories Between 225 and 270 grams per day
Protein, about 15% of calories Around 67 grams per day
Cholesterol Less than 200 milligrams per day
Fiber 20-30 grams per day with a focus on viscous (soluble) fiber

Wednesday, 18 May 2011

Paksiw na Bangus (Milkfish in vinegar)

Paksiw na bangus. Paksiw is a Filipino way of cooking with vinegar being the main seasoning.  I love the paksiw na bangus that my parents usually cook for dinner.  I don't know how they do it and I can't really figure out how they do it.  Everytime I ask my mama how she cooks paksiw, I mean her recipe, she'll just tell me this: Bangus, vinegar (any), water, garlic, peppercorn, vetsin.  That's just it.  I have tried it but I really cannot come up with a paksiw na bangus as tasty as my mama's dish or anyone else's paksiw na bangus. "Ramanam ngamin a" (you have to taste it), my mama's advise when I complain, as if I don't do a taste test :-(

I also like the paksiw na bangus sold at Pinoy Restaurant at Lucky Plaza, it's not too tangy, and the paksiw na bangus of Pingkit (Sirikit Dawaton), I love the blend of its not so sweet and not so sour taste.

I've been experimenting on paksiw na bagus for so long and I really cannot get the right taste  I want.  Below are two of my usual recipe for the paksiw na bangus which I do not like and can anyone tell me what went wrong with this recipe because it usually comes out too sour or either too sweet and sour or no taste at all except that it taste like vinegar :-(


Recipe 1: this recipe tastes too sour sometimes and the bangus tastes plain :-(

Bangus - 1 whole (around 400-500 g) cut into 3-4 pcs

Onion, diced - 1 med bulb

Garlic, crushed - 3 cloves

White vinegar - 6 tbsp

Water - 6 tbsp

Salt - 1 tsp

Peppercorns


Recipe 2:  the dish comes out too sweet and too sour with this recipe, one can separate the sweetness and sourness :-(

Bangus - 1 whole (around 400-500 g) cut into 3-4 pcs

Onion, diced - 1 med bulb

Garlic, crushed - 3 cloves

cider vinegar / white vinegar - 6 tbsp

Water - 6 tbsp

Sugar - 1 tbsp

Salt - 1 tsp

Peppercorns

Cooking Procedure:

Mix everything together in a pan and cook under low fire.

I will really appreciate anyone who can give me a recipe with the exact measurement I can follow.  I want paksiw na isda because I find the cooking healthy.

Estimated Nutritional content per serving :  each recipe yields 4 servings.  Most of the sodium on the recipe is found in the sauce

Recipe 1:

Calories : 238  kcal        Cholesterol : 83 mg

Protein :  32 g.               Sodium : 664 mg



Recipe 2:

Calories : 302 kcal         Cholesterol : 83 mg.

Protein :  32 g                Sodium : 670 mg.

- Foodformylove(18May2011)

Tuesday, 17 May 2011

Simple Grilled Cheese with Ham

I was watching Big bang theory when I got the cravings for grilled cheese.  Sheldon's mom made him a grilled cheese sandwich (Season 3, Episode 1; my second time to watch this episode :D ) So I decided to make my own grilled cheese too.

We still have wholemeal bread which will be expiring tomorrow. My sister Kristine doesn't like it so finishing this whole bag is up to me.  Cheddar cheese and ham is also available.  I'm set for a grilled cheese treat.

Ingredients:

Wholemeal loaf bread - 2 slices
Cheddar cheese - 2 slice
Sweet ham - 1 slice
Mayonnaise - 1 tbsp
Butter - 1 tbsp

Cooking Procedure:

1.  Heat a non-stick pan over medium fire.  Spread butter on one side of each bread, put it on the pan with the buttered-side face-down.
2.  When the bread turned golden brown, place 1 slice of cheese on top of one bread, then layer with the ham then the remaining slice of cheese.  Spread the mayonnais on top of the other bread and pile it on top of the other.  Press with a spatula for a minute until the cheeses melts.

Serve with a hot cocoa drink

- Foodformylove (17May2011)

Saturday, 14 May 2011

Tortang Talong (Eggplant Omelet)

Tortang Talong (Eggplant omelet) is one of my favorite egg recipes but I never ever cooked it right the way my Mama Tessie cooks it nor Alma's (Airene's helper).  I just don't know where I always go wrong.

My sister Kristine often complains that it's tasteless which I definitely agree :-( So, anyone who can correct this recipe or my procedure perhaps?  Pleeeeaaase.

Ingredients :

Eggplants - 2 pcs

Eggs, beaten - 2 medium size

Onion, diced - 1 medium bulb

Salt and pepper to taste

Oil for frying

Cooking Procedure :

1) Broil the eggplants until it’s cook and tender.  I usually put it on top of the stove’s open flame.  Peel of the charred skin but don’t take out its stem.  Flatten the eggplants using the back of a fork then set aside.

2) Beat the eggs and season with salt and pepper.  Add the diced onion.

3) Dip the eggplant on the egg mixture one at a time.

4) Heat oil in a saucepan and fry the dipped eggplant, flipping both sides of the eggplant until it turned golden brown.  Drain on paper towels.

- Foodformylove(14May2011)

Thursday, 12 May 2011

All About Fats

In a desperate attempt to lose weight and stay fit and healthy I am trying to better understand the factors that will affect the failure and success of my goal.

Losing weight and staying healthy is not just about lowering calorie intake and taking out fats entirely my daily food intake.  Of course, I won’t be able to live without fat in my food since fatty foods are a favorite of mine but then again I have to give up something to gain something, right? And I find that a fair rule.

To cut my blah blahs, I have researched on fats and here is the result.  Their are lots of articles in the internet but my main sources are from Wikipedia.org and about.com


- Sharosem(12May2011)



THE BAD FATS

Saturated Fats  : These fats are derived from animal products such as meat, dairy and eggs. But they are also found in some plant-based sources such as coconut, palm and palm kernel oils. These fats are solid at room temperature. Saturated fats directly raise total and LDL (bad) cholesterol levels. Conventional advice says to Avoid them as much as possible. More recently, some have questioned this, as there are different kinds of saturated fats, some of which have at least a neutral effect on cholesterol.

Hydrogenated / Trans Fats:  These are actually unsaturated fats, but they can raise total and LDL (bad)
cholesterol levels while also lowering HDL (good) cholesterol levels. Trans fats are used to extend the shelf life of processed foods, typically cookies, cakes, fries and donuts. Any item that contains “hydrogenated oil” or “partially hydrogenated oil” likely contains trans fats. Hydrogenation is the chemical process that changes liquid oils into solid fats. The tide is turning against trans fats. Since January 2006, all food manufacturers are required to list trans fat content on food labels.

THE GOOD FATS

1) Unsaturated fats

Monounsaturated fats and polyunsaturated fats are two types of unsaturated fatty acids. They are derived from vegetables and plants.

 - Monounsaturated fats are liquid at room temperature but begin to solidify at cold temperatures. This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and
maintain HDL (good) cholesterol.

 - Polyunsaturated fats are also liquid at room temperature. These are found in safflower, sesame, corn, cottonseed and soybean oils. This type of fat has also been shown to reduce levels of LDL cholesterol, but too much can also lower your HDL cholesterol.

2) Omega-3 fatty acids

These include an “essential” fatty acid, which means it’s critical for our health but cannot be manufactured by our bodies. Good sources of omega-3 fatty acids include cold-water fish, flax seed, soy, and walnuts. These fatty acids may reduce the risk of coronary heart disease and also boost our immune systems.

http://lowfatcooking.about.com/od/lowfatbasics/a/fats1004.htm

Comparative properties of common cooking fats (per 100g)


Total Fat


Saturated Fat


Mono-

Unsatura

ted Fat


Poly-unsatura

ted Fat



Vegetable Shortening (hydrogenated)
71g


23g


8g


37g


182°C (360°F)

Sunflower oil
100g


11g


20g


69g


232°C (450°F)

Soybean oil
100g


16g


23g


58g


232°C (450°F)

Peanut oil
100g


17g


46g


32g


232°C (450°F)

Olive oil
100g


14g


73g


11g


216°C (420°F)

Lard
100g


39g


45g


11g


188°C (370°F)

Suet
94g


52g


32g


3g


200°C (400°F)

Butter
81g


51g


21g


3g


177°C (350°F)


http://en.wikipedia.org