Sunday, 26 June 2011

How to Cook Pork Chicharon

Pork Chicharon is a famous crackling snack not only among Filipinos but also among the Chinese, Thailanders, Latin Americans, Spanish, and other Europeans.  Pork Chicharon is usually made from Pig’s skin or pig skin with it’s fat, deep fried until they are puffy and crunchy.  For some,  cooking chicharon also involves boiling and drying the pig’s skin for some time and then deep frying it.

This is my way of cooking Chicharon.  I prefer the fatty part with a little bit of meat.  The belly portion without the skin is good.  I actually don’t like cooking with pig skin because it’s messy and dangerous.  Every time I do frying, specially involving pig skin, hot oil always splatters and spurts that I often get scalded, not serious though.  Anyway, I usually use a wok when I do frying but I sometimes use deep pans if frying involves a liter or more of oil  :-)

Ingredients:

Pig fat with a bit of meat or pork belly – 1 kg

Sea Salt  - 5 tbsp

Ajinomoto MSG – 1 tbsp

Water just enough to cover the pork

Vegetable oil for frying – at least 250 ml

Cooking Procedure:

1) Place all of the ingredients in a wok or deep fryer.

2) Cook under high fire until the water boils then reduce to medium fire.  Do not cover the wok/pan

3) Let it boil until the water evaporates living just the oil.  This time cover the wok/pan

4) Add oil if the oil remaining on the wok seems not enough. Just leave alone to fry until the pork turned brown and crispy

Serve with vinegar, chopped garlic and onion, pepper, and chili :-)

-foodformylove(26June2011)

Anti-constipation Smoothie

One of the best juices I've ever tried is prune juice. Not because of the taste, it's too sweet and I don't like sweet drinks unless it's cola or chocolate. I like prune juice because it makes me poop. It's my laxative. When my system has gone resistant to my other poop- inducing food, i turn to prune juices before I go for pharmacy-laxatives.

Prune juice makes me poop so I love to drink it.  And I also need fiber to make some bulk in my poop other wise I'd be having a diarrhea-like, watery stool.

Here is my anti-constipation smoothie. This is actually a filling breakfast or sometimes supper meal for me :-)

Ingredients:

Prune juice - 250 ml
Fuji apple - 1 big or 2 small ones

Procedure:

1. Dice the apple, make sure to remove the core specially the seeds.
2. Warm the prune juice a little. Microwave it for 30 seconds.
3. Put the apple in the blender with half of the prune juice and press pulse to make a puree
4. Add the remaining prune juice and blend it at high speed.
Drink and prepare to go to the toilet. If I drink this in the morning, I will feel the urge to defecate after lunch. Maybe for others, it will take effect after an hour.

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


Calories :  279 kcalTotal Fat:   0.3 g.
Cholesterol :  0 mg.Saturated fat :  0.1 g.
Protein :  3.58 gDietary fiber :  7.5 g.
Sodium :  55.68 g.Carbohydrate :  69.58 g.


- foodformylove(26June2011)

Friday, 24 June 2011

Mackerel-Flaxseed Omelet

I've been into flax seed lately.  I add it in most of my smoothies.  Just this evening, I thought of adding it to my scrambled egg so that I don't need to add it in my drink anymore.  So I did :-) Here's a healthy high in protein and omega 3 supper.

Ingredients :

Egg - 1 medium

Mackerel fillet - 100 g.

flax seed, ground - 2 tbsp

Ground Pepper

Grapeseed oil or any vegetable oil - 1 tsp

Cooking Procedure:

1)  Grill fish and shred.

2) Beat egg, then add flax seed and pepper.  Mix the shredded fish with the egg mixture.

3) Heat oil pan under medium fire.  Reduce heat and pour the egg-fish mixture.  Lift one side of the omelet and tilt pan and let the uncooked egg to flow underneath.  Flip and cook the other side for a minute.

This makes a serving

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

Calories :   401  kcal                  Total Fat:  30  g.

Cholesterol : 266  mg.                Saturated fat :  7.6 g.

Protein :   30 g                           Dietary fiber :  2.9  g.

Sodium :  179 mg.                     Carbohydrate :  5 g.

- Foodformylove(24June2011)

Thursday, 23 June 2011

My Simple Pasta Alfredo

I'm browsing over my black book, which contains old recipes I had experimented on since, hhhmmmm it says here, 2005 (oh that's the year when I joined Puratos :-))

I seldom cook before.  I only cook during special occassions - birthdays, christmas, & new years, the usual occassions. And I only cook for special people in my life.  Pasta dishes is my favorite to experiment on.  Pasta for me is like a rice.  It's very versatile.  It combines and blends well with any ingredients, well, that's how I find it.  Just that, compared to rice, pasta makes a more luscious, glamorous and more sophisticated dish :-)

That's basically it.  Just want to share with you a very simple yet rich, creamy, and cheesy Pasta Alfredo recipe of mine which I made some years back.

Ingredients:

Spaghettie or any pasta noodles - 400 to 500 g.

Bacon Strips - 250 g.

Mushroom slices - 1 tall can

Ingredients for the Alfredo Sauce

Garlic, finely chopped - 10 cloves

Dari Cream – 100 grams

Carnation Evaporated milk – 1  tall can   

Water - 1/2 cup            

Nestle Cream – 250 ml

Kraft Eden cheese - 250 g.

Kraft Parmesan cheese, grated – 100 grams

Knor Chicken Cube - 1 pc.

Nutmeg and Pepper to taste

Cooking Procedure:

1) Cooked pasta noodles as directed on it's label.

2) Cut the bacon into pieces and fry until crips.  Take out from the oil and set aside.



For the sauce:

3)  In a low fire, melt Dari cream then saute garlic.  Add the mushroom and let simmer for a few minutes.

4) Pour the evaporated milk and water. Stir.  Add the chicken cube, nutmeg and pepper and stir until everything is dissolved.

5) Add the cream, eden cheese, and parmesan and stir until the mixture is homogenous.  If mixture is too thick, add 1/4 cup of water or more.  If the sauce is a bit watery, dissolve 1 tbsp of cornstarch in a little amount of cold water and add it into the mixture.

6)  Pour sauce on the cooked pasta and top with the crispy bacon.

Serve and eat with gusto.  I'd be making  pasta alfredo soon when Frederick is here.  I just need to figure out what ingredients to use to make it healthier :-) yet still delicious and of course healthy on my pocket.

- foodformylove(22June2011)

Sunday, 19 June 2011

Gyudon- Japanese Beef Bowl




As I have mentioned in my post last night.  I am cooking Beef Gyudon today- my way :-).  Gyudon is one of those Japanese bowl meals - that is, a bowl of rice topped with any cooked dishes like fish, chicken, pork, and in this case for the gyudon, it is beef.

I love Japanese food ever. The Husband  likes it too but maybe not as much as I do :-) (He loves sashimi and sushi a lot, you know)  Japanese way of cooking is considered as one of the healthiest in the world. And I find it also simple, easy, do ot require very complex ingredients yet, the end product is very tasty. That's precisely the reason why I'm learning to cook Japanese dishes for me and of course for my health conscious husband.


Here's my recipe.  I didn't use sake because it's expensive, so I use a cheaper rice wine instead :-) Also I used the vegetable water from which I blanched my  bok choy as side dish



Ingredients:

Beef, thinly sliced  - 200 g.

Mirin - 4 tbsp

Light Soy Sauce - 4 tbsp

Chinese Rice Wine - 3 tbsp

White Sugar - 1 tsp

Vegetable water - 300 ml

Onion, sliced into rings - 1 large or as many as you desire

Ginger, crushed and chopped - 1/4 of your thumb

Ground black pepper and salt to taste



Cooking Procedure:

1) Mix the Chinese rice wine,  vegetable water, ginger, and some onions and bring to a boil.

2) Add the rest of the ingredients and cook until the beef is tender.

I preferred to have my gyudon with a bit of sauce but if you want it to be dry, then just cook your gyudon until all the liquid evaporates.  Prepare your rice on a bowl, though I put mine on a plate.  Top it with the hot gyudon.  Have some veggie side dish.  Mine is a blanched bok chai.  you can add poached or sunny-side-up egg :-).

Served with a hot oolong tea to help me digest the beef later.  I have difficulty digesting beef, that's why.

Makes 2 servings.

Here's the estimated Nutritional  values per serving based on ingredients used.  The sodium content in this recipe is mostly found in the sauce.

Calories :   293.3  kcal                  Total Fat:  10.4  g.

Cholesterol : 84  mg.                    Saturated fat :  3.9 g.

Protein :   28.8 g                           Dietary fiber :  0  g.

Sodium :  1,993.7 mg.                  Carbohydrate :  17 g.

- Foodformylove(19June2011)

My Mama's Pinakbet

My housemates cooked pinakbet for lunch today. The sight of it makes me drool. But, due to some allergic reaction I have with shrimp pastes and bagoong, all I can do is just stare and drool at the sight of that delicious looking dish, imagining that I am gorging over a plate of rice with pinakbet mixed with a bit of sugar (sigh) You read it right, I mix sugar with the pinakbet sauce and rice on my plate of course.  I actually do that when I eat any dinengdeng dish.

Now I miss my mama Tessie's pinakbet.

By the way, Happy father's day to all fathers specially to my Papa Ambring, Papa tim, and to my soon-to-be-father husband :-) (i'm thinking positive :-) )

Pinakbet, pakbet is a vegetable dish originating from the northern part of Luzon.  It is  an Ilocano dish.  Ilocanos use "buggoong" or bagoong in Tagalog or Fermented small fish.  My mama also uses bagoong and not shrimp paste.  She has different recipes for pinakbet.  one, using pure veggies which depends on what is available, another is with fried or roasted fish, and another, which my papa Ambring prefers, is with pork.  Whatever pinakbet variation she cooks, I love it.  I just have to take a few antihistamine before eating :-(

Here's her recipe, mind you, I can't cook pinakbet as delicious as my Mama does :-(



Major Ingredients:

Bagoong (fermented fish)

Talong (Eggplant )

Ampalaya (Bitter gourd)

Okra (Lady finger)

sili (green chili)

kamatis (tomato)

sibuyas (onion)

kalabasa  (Squash) or kamote (sweet potato) or gabi (taro)



      with or without the following ingredients:

inihaw na isda (roasted fish) or Pork



Optional Ingredients, depending on the availability :

sitaw (stringbeans)

sigarilyas (winged beans)

patani

parda

Cooking procedure:

1) Using only vegetables or with roasted/fried fish:

- She puts all the ingredients in a pot then add water.  she just let it boil until the vegetables are cooked.  If she opted to add roastedor fried fish, she will put the fish last.  let the pinakbet simmer for a minute or 2 and then serves it.

2) If she cooks Pinakbet with pork.  She usually saute' the pork first until the pork is cooked and tender then she adds the rest of the ingredients.

-Foodformylove(19June2011)

Saturday, 18 June 2011

Japanese Chicken Wrap

I'm tired of my usual wrap recipe. I find the taste boring already.  I've been thinking of Japanese food lately.  Well, I plan of cooking beef gyudon tomorrow and not now because I'm already tired with my room cleaning. I've been cleaning my room and re-arranging the furnitures since this morning. It's now 6 pm and I'm already hungry.

I'll continue this post later.  I've got to forage through the fridge for something to eat. I'm already tempted to eat chocolate and some sweets.  Those are the only ready-to-eat food I've got :-(

Continuation after supper :-) Just had a very tasty Japanese chicken wrap for supper. This is a really delicious wrap with the refreshing & relaxing effect of wasabi.  Yes, I always find wasabi very refreshing and sinus relieving :-)  And of course I named it "Japanese" because of the wasabi :D.  One thing is missing though - COKE! huuuuwwwwaaaa (sniff sniff) I haven't had a single sip of coke for more than a month now :-(

Anyway, here's my Japanese chicken wrap

Ingredients:

Chapati - 1 piece

Chicken fillet, skinless - 100 g.

Seaweed - 1 sheet

cabbage - 2 leaves

garlic, finely minced - 2 cloves

mayonnaise - 1/2 tbsp.

Wasabi paste - 1 tsp

Cooking Procedure:

1) Cook chapati as directed on it package.

2) Boil chicken in water and small salt.  Drain.  Shred chicken and set aside.

3) Shred seaweed and cabbage leaves.

4) Mix the mayonnaise, wasabi paste, garlic, and chicken. 

5) Fill the chapati with the chicken mixture, seaweeds, and the cabbage.  Wrap and Roll.

Estimated Nutritional  values per serving based on ingredients used.

Calories :   291 kcal                  Total Fat:  10.4  g.

Cholesterol : 82.85  mg.             Saturated fat :  3.8 g.

Protein :   19.42 g                      Dietary fiber :  3.3  g.

Sodium :  333 mg.                     Carbohydrate :  20 g.

-Foodformylove(18June2011)

My Antioxidant Smoothie

I've been having this running nose since wednesday last week, I had fever last Thursday, and I feel like going down with a flu since Thursday.  It seems that my system is not responding to the muscle relaxant, anti-fever meds, and anti-histamin I've been taking.  It's time to shift to other alternative methods to combat these disease :D  Actually all I am thinking is to boost my immune-system once more with fruits coz it's been almost 3 days that I haven't been ingesting Vitamin C rich fruits. 

Secondly,  I am lazy to cook so I'd rather have some smoothie for lunch today.  And since blueberries, orange, and grapes are cheap these days so I hoarded for a few stocks. There you go, now you have an idea on the contents of my antioxidant smoothie :-)

The ingredients I used are all considered antioxidants or have antioxidant properties. And the combination of the fruits with the honey and soya milk produced a delicious smoothie.  Next time, when I feel better,  I will use ice instead of cold water :-)

Ingredients:

Orange, peeled - 1 whole, medium

Grapes - 50 g.

Blueberry - 50 g.

Kiwi, peeled - 1 whole, medium

Honey - 1 tbsp

Soya milk - 300 ml

Cold Water - 300 ml

 

Preparation:

Combine all of the above ingredients in a blender and blend.

This is good for two servings. Estimated Nutritional  values per serving based on ingredients used.

Calories :  176.51 kcal                 Total Fat:  2.23 g.

Cholesterol : 0 mg.                     Saturated fat :  0.21 g.

Protein :  17.20 g                        Dietary fiber :  1.74 g.

Sodium : 9.23  mg.                     Carbohydrate :  18.34 g.

 

-Foodformylove(18June2011)

Friday, 17 June 2011

Avocado-flaxseed Smoothie for Supper

Say hello to my high calorie and high fat yet nutritiously healthy smoothie for supper. The calories are mostly from the fats found in the avocado.  No worries there :-) because fats found in avocados are healthy.  There are studies showing that consumption of avocados daily for three weeks helps improve blood cholesterol.  Well, instead of discussing about it further on this entry, I will be dedicating one post about avocados in the next days.



   

    Ingredients:

    Ripe Avocado - 150 g.

    Flaxseed  - 2 tbsp

    Organic Honey - 10 g.

    Soya Milk F&N's No sugar added - 150 ml

    Water, cold - 350 ml



Preparation:

put all of the ingredients in a blender and press pulse.  Transfer to your glass and drink :-)

Good for 1 person only :-) This is very filling and tasty.  The flaxseed provided an extra nutty taste.


Estimated Nutritional  values per serving based on ingredients used.

Calories :  503 kcal                 Total Fat:  29.10 g.

Cholesterol : 0 mg.                 Saturated fat :  3.98 g.

Protein :  11.58 g                    Dietary fiber :  13.94 g.

Sodium : 16 mg.                    Carbohydrate :  37.12 g.

-Foodformylove(17June2011)

Tuesday, 14 June 2011

Orange & Kiwi Shake

Here's a powerful anti-oxidant for breakfast.  If you do not know how powerful these fruit combinations are, better read my post on kiwi (Kiwi for Breakfast) and orange (A Touch of Health with Orange). 

 




 Ingredients:






Kiwi fruit -  1 whole fruit

Orange - 1 whole fruit

Soya milk, unsweetened - 200 ml

Ice cubes –  enough to make 500 ml of smoothie

Honey - 1 tbsp

Preparation:

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

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

W/out honey   Calories : 205  kcal.

W/ honey:   Calories : 305  kcal.

- Foodformylove(14June2011)


Sunday, 12 June 2011

My Anti-Constipation Smoothie

I've been constipated all my life :-) seriously. Almost all of my special diet and all the food I take revolves around combating constipation.  It's not easy to be constipated.  Aside from causing me physical stress, straining my gut and ripping my butt hole until it bleeds, it also made me psychologically imbalance also :D  it made me grumpy.  Everytime I had mood swings before or was irritable or easily annored, my husband always assume that I am constipated and will "order" me to defecate at once.  Well that was then :-) I am constipation free for more than half of the year now.  No laxatives, no enemas, no surgery. Thanks to a good diet and exercise :-)

Here is one delicious remedy I can suggest for those who are constipated.  You will run to the toilet after an hour of having this :-) And after seeing the ingredient, do not complain.  Taste it and see the effect first.   Make sure that you take this on an empty stomach.  That is upon rising or at least 1 hour before any meal or after 4 hours after eating anything. These breakfast smoothie supplies me with almost half of the dietary fiber I need for the day

Ingredients:

Fuji Apple, unpeeled - 1 medium size

Banana (the long one) - 1

Flaxseed - 2 tbsp

Apple Cider Vinegar - 3 tbsp

Honey - 1 tbsp.

Water - 300 ml

Preparation :

Blend all of the above ingredients in a blender.

This makes a serving

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

Calories :   270  kcal                  Total Fat:  5.18  g.

Cholesterol : 0  mg.                    Saturated fat :  0.68 g.

Protein :   4.8 g                          Dietary fiber :  11  g.

Sodium :  3 mg.                         Carbohydrate :  64.1 g.

 

- Foodformylove(12June2011)

Recommended readings : Should you wish to know about the causes and symptoms of constipation, please read my post on Battling Constipation: Knowing about it .

Saturday, 11 June 2011

Whitefish, Egg, & Spinach Wrap

I am not suppose to be eating today anything aside from fruits but I can't help it so I ate anyway. I found one last piece of sutchi fillet, so I used it. Here's my 2pm medium-calorie lunch

 

Ingredients:

Chapati wrap - 1 pc.

Whitefish fillet - 50 g.

Egg - 1 small

Round Spinach Leaves - 10 g.

Mayonnaise - 1/2 tbsp

Onion, chopped - as desired

salt & pepper - dash of each

Chili sauce

 

Preparation:

1) Cook chapati, just follow the instruction on the package.

2) Grill the fish, dice it after and set aside.

3) Scramble the egg and blanch the spinach leaves.

4) Layout chapati and layer it with the grilled fish, scrambled egg, blanched spinach, and onion. Drizzle with mayonnaise and chili sauce and sprinkel with salt & pepper.

There goes my chapati wrap lunch  :-)

Estimated Nutritional  values per serving based on ingredients used.

Calories :  371 kcal                 Total Fat:  15.36 g.

Cholesterol : 240 mg.              Saturated fat :  5.48 g.

Protein :  21 g                         Dietary fiber :  3.26 g.

Sodium : 228 mg.                    Carbohydrate :  18.23 g.

GL = 12.23

-Foodformylove(12June2011)

Wednesday, 8 June 2011

Understanding Glycemic Index and Glycemic Load

In my daily research on how to deal with my PCOS, improve my health and lose weight the healthy way, I have come across various health issues and concerns, including diverse methods on how groups and individuals deal with them, food and its nutritional values, and  different types of diets, fad or not, healthy or not, high-maintenance or not.  I have also learned that taking out a certain food group in ones diet is unhealthy.

Some diets are low if not totally discourages the consumption of carbohydrates in their meals.  Of course one cannot totally take it out from his/her diet because carbohydrate is present in most fruits and vegetables.  Carbohydrate is one of the building blocks of food, same is true with fats and protein.  Not consuming one of this three is equivalent to imbalance diet which leads to deficiencies, diseases, bad health. Also, high or low consumption of carbohydrate is not all good nor bad.  This is where the concept of GI (Glycemic Index) and GL (Glycemic Load) comes in.

Let me share what I have understand so far, please correct me if I am wrong on some points and share those which I missed.

According to http://en.wikipedia.org, “The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI”

In my layman’s understanding, GI is the measurement of how fast carbohydrates affect blood sugar level after consumption.  In which  carbohydrate-rich food is measure on a scale from 0 to 100 according to the rate  to which they raise blood sugar levels over 2 -3 hours after eating certain such carbohydrate-rich food).  And high GI food are rapidly digested, turned to sugar, and absorbed by the blood and thus resulting to a sudden increase in blood sugar level. Due to their tendency to escalate blood glucose levels at a quick rate, high glycemic foods can be detrimental to health, especially in the long-run (http://www.all4naturalhealth)  Low-GI foods, on the otherhand, have the opposite effect, due to their slow digestion, it takes time to convert carbohydrate to sugar, which leads to slower absorption, thereby producing a gradual rise in blood sugar and insulin levels.

What do we get / benefit from low GI foods, health wise?  To answer that, I have to share the effects of too much consumption of high GI foods.  Ingesting a lot of high GI food coupled by a sedentary life is detrimental to ones health because:  High GI food causes serious weight problems (excess sugar is converted to fat and stored in the body); it reduces the body’s sensitivity to insulin, degenerate the pancreas, leads to atherosclerosis (due to high triglyceride level in the blood), which contributes to the development of cardiovascular diseases and increases the risk of heart attack and stroke; it also leads to nerve diseases and hypertension; as well as eye and kidney diseases.

You got the picture? Low GI food does the opposite effect.

-    Low GI foods are good for people with diabetes as it helps to control and manage their conditions by reducing insulin levels and insulin resistance.  It also lowers the risk of getting type 2 diabetes.

-    It is also good for those people like me who wants to lose and manage weight as  low GI food help control appetite, reduce hunger, and keep one fuller for longer thus delaying the need to eat.

-    Increase and maintain the body's sensitivity to insulin

-    It reduces the risk of heart diseases

-    Helps improve blood cholesterol level

-    Helps control triglyceride / lipid levels in the blood thereby reducing the risk of developing atherosclerosis and thus preventing heart attacks and strokes

-    Prevents and manage hypertension

-    Decreases the risk of cancer which are associated with regular and excess consumption of high GI processed foods.

-    prolongs physical endurance as blood glucose levels are kept at a moderate level (instead of dipping drastically due to sudden insulin production) for a more sustained period of time. It also help re-fuel carbohydrate stores after exercise

-    Most importantly, it helps manage the symptoms of PCOS (polycystic ovary syndrome).

Classification


GI range


Examples

Low GI 55 or less most fruits and vegetables, legumes/pulses, whole grains, nuts, fructose and products low in carbohydrates
Medium GI 56–69 whole wheat products, basmati rice, sweet potato, sucrose
High GI 70 and above baked potatoes, watermelon, white bread, most white rices, corn flakes, extruded breakfast cereals, glucose, maltose

Source :  http://en.wikipedia.org

However, it is also not all true that excessive consumption of High GI food is bad to the health and there is also a risk with too low GI consumption, according to one article by http://www.whathealth.com , in which excessive low GI intake  can lead to inadequate nutrition if the focus is exclusively on consuming low glycemic index foods. This could result in a calorifically high diet, rich in fat, low in carbohydrates and low in fiber.

To balance carbohydrate intake or for better dietary practice,  glycemic load (GL) needs to be considered also. As defined by www.whathealth.com, glycemic load (GL) is a measurement which ranks the impact of food carbohydrates on blood glucose levels. However the key difference between GI and glycemic load is that glycemic load reflects a specific foods glycemic index and portion size.In essence glycemic load takes into account both the quality and quantity of the foods carbohydrates.

Here’s the Glycemic Load Formula by www.whathealth.com

              GL = GI / 100 x CHO* (grams) per serving CHO = carbohydrate content

For example: the glycemic load of a medium sized apple which has 15 grams of carbohydrate 40 /100 x 15 = 6

In my layman’s understanding  the effect of carbohydrate in the blood glucose is affected not only by a foods GI content but also the amount of food intake for that particular food thus the GL.  So it is alright to eat high GI food provided it is in small amount/portion size only and low GI foods in larger portions / quantities in order to regulate GL.   It is very important to consider these two factors, GI & GL, to better understand the effect of food on our blood sugar in order to better manage it.
Low GL 10 or less
Medium GL 11- 19
High GL 20 or more

Source :  http://en.wikipedia.org

Glycemic load (GL) per day (http://www.healthiertalk.com/beyond-carb-wars-049 )
Low GL  Less than 80
High GL 81 or more

Some diet programs recommends intake of not more than 40 GL per day in order for an individual to lose weight. So shall we start counting those GIs and GLs?

-Foodformylove(8June2011)



Sources and further readings :

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

2) http://en.wikipedia.org/wiki/Glycemic_load

3) http://www.all4naturalhealth.com/low-glycemic-diets.html

4) http://www.whathealth.com/glycemicindex/lowgi.html

5) http://www.whfoods.com/genpage.php?tname=faq&dbid=32

6) http://www.glycemicindex.com/

7) http://www.healthiertalk.com/beyond-carb-wars-049

http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

Cod Fish con Salsa Chapati Roll

This is just one of those wraps I always make when I can't think of any other dish to cook.  I have no cravings today for anything so I just have to dig anything from the fridge for my lunch tomorrow.  So here goes another  fish wrap. I used Alaska Pollock fish fillet this time.  I decided to try other varieties of fishes so that I won't just be using the same fish species known to me since birth (i.e. tilapia, bangus, galunggong)

 


Ingredients:

Chapati wrap - 1 pc

Alaska Pollock Fish Fillet - 100 g.

Salsa without the lemon juice, see

Mayonnaise - 1/2 tbsp.


Cooking & Preparation Procedure:

1) Cook Chapati as directed on its packaging. 

2) Grill the fish fillet.  I didn't add anything.

3) See the recipe and preparation for the salsa from my previous post.  Just take out the lemon juice and you're good to go.

4) Layout the chapati and arranged the fillings on the chapati.

wrap, roll then wrap with wax paper so that eating it will not be messy.  Drizzle with the mayonnaise as you eat it.

Estimated Nutritional  values per serving based on ingredients used.

Calories :  282 kcal                 Total Fat:  5 g.

Cholesterol : 55 mg.                Saturated fat :  2 g.

Protein :  27 g                         Dietary fiber :  4 g.

Sodium : 267 mg.                    Carbohydrate :   20.4  g.

GL =  less than 13


- foodformylove (8June2011)

Stir Fried Ground Beef w/ Cauliflower

stir fried ground beef with cauliflower


This is a healthy dish, low-calorie at less than 240 kcal per serving and high protein, which covers 50% of my daily need,

Ingredients:

Ground Beef - 250 g.

Cauliflower - 250 g.

oyster sauce - 1 1/2 tbsp

Onion, diced - 1 medium

Garlic, crushed and chopped - 4 cloves

Salt - 1/5 tsp.

ground pepper

grape seed oil - 1 tsp

Cooking Procedure :

1) Saute garlic.  Add onion until the garlic is aromatic.

2) Add beef when the onion wilts, let simmer until the beef changes in color.

3) Add oyster sauce, salt, ground pepper, and a bit of water.  Stir

4) Add in the cauliflower.  Cook for 2 minutes

Serve.  I usually have this without rice :-)

This recipe makes 3 servings.

Estimated Nutritional  values per serving based on ingredients used.

Calories :  233 kcal                 Total Fat: 11.58 g.

Cholesterol : 70.83 mg.           Saturated fat :  4.05g.

Protein :  25.52 g                    Dietary fiber :  2.17 g.

Sodium : 557 mg.                    Carbohydrate :  23.42 g.

- foodformylove (8June2011)

Monday, 6 June 2011

Orange Smoothie

Orange is a highly potent source of vitamin C and other anti-oxidant compound. See my previous post on orange fruits (A Touch of Health with Orange )

I love to juice this fruit or make a smoothie out of it.  In fact I sometimes have an orange smoothie for breakfast or I blend it with other fruits available.  Here's one orange smoothie I usually have for breakfast

Ingredients:

Orange fruit - 2 medium

Water enough to make 500 ml of smoothie

Preparation:

1) Wash the orange thoroughly by scrubbing it with a dishwashing scrub and soap and rinse it in running water.

2) Slice the orange into small pieces (include the peel) add water and blend.

Serve as is or with ice cubes.  I like the blend of bitterness (i believe from the peel), the sourness, plus the sweetness.  nice :-)

This makes 1 serving.  Below is the estimated Nutritional content per serving :

- Foodformylove (6June2011)

Sunday, 5 June 2011

Buttered Veggies

Aside from steaming and blanching vegetables.  I also cook veggies this way - buttered.

Though I seldom do it right now due to the calorie and fat content of butter. Anyway,

here's a simple recipe for you to try:

Ingredients:

Butter, salted - 10 g.

Cauliflower, cut into small pieces - 150 g.

snowpeas, sliced into diagonal wedges - 50 g.

carrots, diced - 1 medium

Garlic, crushed and chopped - 6 cloves

Cooking Procedure :

1) Melt Butter in low fire then saute garlic on it until it is aromatic.

2) Add the rest of the ingredients.  Let it simmer for 2-3 minutes.

Serve with any grilled fish, poultry, or red meat.

This is good for two servings. Estimated Nutritional  values per serving based on ingredients used.

Calories :  75.71 kcal                   Total Fat:  4.69 g.

Cholesterol : 10.57 mg.                Saturated fat :  2.48 g.

Protein :  2.7 g                             Dietary fiber :  2.39 g.

Sodium : 273.88  mg.                    Carbohydrate :  5.12 g.

- Foodformylove (5June2011)

Threadfin Fish Head Noodle Soup

 

I've been thinking about what to cook for lunch today ever since last night.  I bought fish head (threadfin) yesterday for no reason and I was left with the problem of what to do with it when I got home. I don't want sinigang or pinangat AGAIN :-( nor ginataan (cooked with coconut milk) or curried AGAIN nor sarciado or escabeche because i'm trying to avoid oily and fried food.  So i was thinking of inlambong (plain boiling) but that seems to be boring.  And also, I have no idea how the fish will taste when I just boil it plainly :-(

Then I thought of the fish noodles that foodcourt hawkers  sell. Why not? That gave me the idea of what exactly I need to do.  I found a few grams of yee mee left over from my last pancit (noodle) dish.  Then I was able to foraged some chicken broth from (Alma, Ais' helper) which was salty so I have to dilute it with 5 cups of water, see below recipe. That's good enough.  So I went ahead on my experiment :-)



Ingredients:

Threadfin Fish Head - 2 pcs (450 g.)

Yee mee (dried egg noodle) - 75 g.

Garlic, crushed and chopped - 5 cloves

Onion, diced - 1 medium

Ginger, crushed and diced - 1 thumb size

Xiao Bai Cai (pechay) - 250 g.

water - 5 cups

chicken broth - 1 cup

Pepper to taste

sunflower oil - 1 tsp


Cooking Procedure:

1) Sauté Garlic and ginger in 1 tsp of sunflower oil.  Add the onion when aroma starts to be released.

2) When the onion wilts, add the fish head.  Stir and simmer for 5 minutes.

3) Add all the liquid ingredients and let it boil for 5 minutes.  Add the veggies and let it boil again until the veggies wilted.

4) Scoop out the chicken and veggies.  Set aside.

5) Add the noodles, ground pepper, and salt to taste if needed.  Cook noodles.

6) Put back the fish and veggies.  Remove from fire.

Serve hot.  This dish turned out  delicious :-) and the fish is not as fishy as I was expecting it to be.

This recipe makes 2 servings.

Estimated Nutritional  values per serving based on ingredients used.  The sodium content however, does not include those found in the chicken broth.

Calories :  436 kcal                 Total Fat: 14.2 g.

Cholesterol : 141 mg.              Saturated fat :  2.4 g.

Protein :  45.6 g                      Dietary fiber :  2.3 g.

Sodium : 139 mg.                   Carbohydrate :  29.1 g.

- Foodformylove(5June2011)

Apple-Pear Smoothie

I usually do not blend fruits with other non-fruit food.  Fruits are believed to be easily digested, that is, our stomach grinds it and absorbs their nutrients in less than an hour.  While for other food specially red meat, it takes more than one hour to digest them.  When fruits are combined with non-fruit food, digestion takes longer which leads to the fermentation of the fruit inside the stomach making them acidic. That in turn causes an upset stomach and farting at the least. 

And it turned out for me, it caused me an upset stomach and a 3 times visitation in the toilet which is great for me :-) Of course, I used milk in this recipe which probably had caused the chaos in my stomach.

Ingredients:

Apple, peeled - 1 medium

Pear, peeled - 1 medium

Milk - 200 ml

Ice cold water - 200 ml

Ice cubes

Procedure:

Place all of the ingredients in a blender then press pulse for a smoother puree.

Add ice cubes for a more refreshing smoothie breakfast.

-Foodformylove(05June2011)

Friday, 3 June 2011

A Touch of Health with Orange

Orange fruit is that orange oblong thing found in supermarkets and wet markets or any fruit stands that is a great thirst-quencher and refresher.  The taste is a wonderful blend of sweetness and sourness.  It has a very rich flavor which makes it so popular in almost all culture and is preferred by some, if not most, people of all age group.

Aside from the taste, this oblong goodness comes with  high nutritive values, providing a load of health benefits for the body.  Note that most of the beneficial nutrients and minerals in an orange is found in its peel and inner white pulp.  Here are a list of health benefits that an orange fruit can provide:

- Boost the immune system due to it’s high dose of Vitamin C

- It helps prevent cancer due to its liminoid, flavonoids, bioflavanoids and Vitamin C

- The vitamin C in oranges prevents hardening of the arteries (arteriosclerosis)

- Orange, the compounds found on its peel, help lower down blood pressure and reduce cholesterol

- Promote good cardio-vascular health due to a good amount of potassium and calcium.

- It has anti-tumor, anti-inflammatory, blood clot inhibiting and antioxidant properties that help promote overall health

-Orangeprovide a good source of fiber (2.06 g from a 131 g. fruit) thereby preventing constipation and improving the health of the digestive organs.

- Drinking ½ liter of pure orange juice per day prevents kidney stones.

- The vitamin C in oranges can prevent peptic ulcers and reduce the risk of developing stomach cancer.

-Orangeshelp keep men’s sperms healthy and can prevent genetic damage in sperms which causes birth defects in babies

- Protects and improve respiratory health

- Protects agains rheumatoid arthritis

- Improves the skins condition by protecting it from damage  caused by free radicals

- and most of all it helps to reduce weight :-)

- Foodformylove(03June2011)

Here are my sources.  I recommend that you read on them to better understand the importance of consuming oranges:

1) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37

2) http://www.nutrition-and-you.com/orange-fruit.html

3) http://www.diethealthclub.com/health-food/orange-health-benefits.html

4) http://thebest-healthy-foods.com/benefit-oranges-for-good-health/

NUTRITIONAL VALUE OF ORANGE


































































































































































































































































































































amount1.00 each 
total weight131.00 g 
Basic Components
nutrientamount%DV
calories61.573.42
calories from fat1.41 
calories from saturated fat0.18 
protein1.23 g2.46
carbohydrates15.39 g5.13
dietary fiber3.13 g12.52
soluble fiber2.06 g 
insoluble fiber1.07 g 
sugar - total12.26 g 
monosaccharides6.16 g 
disaccharides5.90 g 
other carbs0.00 g 
fat - total0.16 g0.25
saturated fat0.02 g0.1
mono fat0.03 g0.12
poly fat0.03 g0.12
trans fatty acids0.00 g 
cholesterol0.00 mg0
water113.64 g 
ash0.58 g 
Vitamins
nutrientamount%DV
vitamin A IU268.55 IU5.37
vitamin A RE27.51 RE 
A - carotenoid27.51 RE0.37
A - retinol0.00 RE 
A - beta carotene51.09 mcg 
thiamin - B10.11 mg7.33
riboflavin - B20.05 mg2.94
niacin - B30.37 mg1.85
niacin equiv0.57 mg 
vitamin B60.08 mg4
vitamin B120.00 mcg0
biotin1.31 mcg0.44
vitamin C69.69 mg116.15
vitamin D IU0.00 IU0
vitamin D mcg0.00 mcg 
vitamin E alpha equiv0.31 mg1.55
vitamin E IU0.47 IU 
vitamin E mg0.31 mg 
folate39.69 mcg9.92
vitamin K1.31 mcg1.64
pantothenic acid0.33 mg3.3
Minerals
nutrientamount%DV
boron-- mcg 
calcium52.40 mg5.24
chloride3.93 mg 
chromium-- mcg--
copper0.06 mg3
fluoride-- mg--
iodine-- mcg--
iron0.13 mg0.72
magnesium13.10 mg3.27
manganese0.03 mg1.5
molybdenum-- mcg--
phosphorus18.34 mg1.83
potassium237.11 mg6.77
selenium0.66 mcg0.94
sodium0.00 mg0
zinc0.09 mg0.6

Thursday, 2 June 2011

Bangus Spaghetti alla Puttanesca

This is a simple oil-based pasta, one of my favorite way of cooking pasta :-) However, as you can see, it is not that healthy due to it’s high carbohydrates and calorie contents but still considered healthy because this dish is high in protein and low in cholesterol and sodium. It's caloric content mostly came from the oil and the pasta.

Anyway, I wanted something new for the week so I made one last night.  I’ll just burn off the calories in my work out later.  I made Bangus Spaghettie alla puttanesca.

Spaghetti alla puttanesca , literally means "whore's style spaghetti" in Italian, or “lady of the night”.  It is actually a pasta dish that is hot, spicy, strong, tangy, and somewhat salty and the blend of these flavors bring pleasure to the palate :-)

Here goes my recipe.

Ingredients:

Spaghetti - 150 g.

Bangus - 2 slices (around 200 g.)

Grapeseed Oil - 4 tbsp

Garlic, chopped - 10 cloves

Salt & Ground pepper to taste

Sharon’s Herb Blend

Chinese Chili sauce - 1 tbsp or hot chili as desired

Parmesan can be added depending on the preference.  For my pasta, I didn't add, first of all, I'm still cutting off my dairy intake and that includes cheeses, and second of all, there is no available parmesan in the house :D

Cooking Procedure:

1) Cook the spaghetti as directed in the package.  Set aside.

2) Microwave the fish for 2 minutes.  Let it cool then shred afterwards, make sure to remove all the tiny fish bones.

3) Saute' garlic in grapeseed oil until it is aromatic, don't let it get toasted. Add the shredded fish and mix.

4) Toss in the spaghetti, and add the remaining ingredients.

This makes 2 servings for those "small eaters" or one serving for those who have a voracious appetite :D

Estimated Nutritional  content per serving based on ingredients used:

Calories :  680 kcal          Cholesterol : 67 mg.

Protein :  41.35 g              Sodium : 122 mg.

-Foodformylove(02June2011)

Wednesday, 1 June 2011

Chicken Wrap

Veggie wrap again for lunch today.  I was lazy to cook last night because i went jogging for almost an hour and t'was so tiring, so I decided to just throw in something that’s easy to prepare and cook for my packed lunch the following day. So I thought :-(  I should have just grilled or boiled anything from the fridge and steamed vegetables, it could have been much (for emphasis) easier.

Grilling the chicken, chopping the tomato and onion, and then wrapping it with the lettuce leaves really made me irritable because it was so laborious and messy!  Either that or I’m just really grumpy.  Well, I’ve been grumpy, oh just moody, for quite some time already.

Anyway, I have to really practice wrapping using leaves.  I can’t even take picture of my wrapped food because it looks so mussy. Terrible.

Something healthy and filling are the considerations too for this dish.

Ingredients:

Lettuce leaves – 4 large pcs.

Tomato, diced – 1 medium

Onion, diced – 1 medium

Chicken fillet, skinless  – 100 g.

Sharon’s Herb Blend

Ground pepper

Olive oil – 1 tsp for greasing only

Cooking & Preparation Procedure

1)      Wash the lettuce leaves thoroughly and dry, Microwave for 1 min and 30 sec. or steam until it wilted

2)      Grease the grilling pan with the olive oil. Drizzle the chicken with the herb blend and ground pepper and grill until each side turns brown.

3)      Remove chicken from grill and dice.

4)      Combine the diced grilled chicken with the diced tomatoes and onion.  Add salt if you wish.  You can also add more of the herb blend and ground pepper.

5)      Arrange the filling on top of a lettuce leaf, wrap and roll.

Sauce: Vinaigrette Dressing ; Mayonnaise & chili sauce





This recipe makes 2 servings, so I have one for lunch and the other for my afternoon snack :-)

Estimated Nutritional  content per serving based on ingredients used:

Calories : 80 kcal          Cholesterol : 40 mg.

Protein :  14.7 g              Sodium : 37 mg.

I actually used mayonnaise instead of the vinaigrette :D that's an additional load of 90 kcal calories and 5 mg. cholesterol, for 1 tbsp. STILL, the amount is small as I will be using half of it for my snack this afternoon

-Foodformylove(1June2011)