Cook: Get fats, lose weight (cont)

Avocado And Lemon Yoghurt

You’ll need:
2 ripe avocados
60g low fat cream cheese
100g plain low fat yoghurt
Zest and juice of
½ lemon
2 tbsp caster sugar (or equivalent of sweetener)
4 thin lemon slices4 sprigs mint8 tbsp strawberry sauce

Method:
1. Cut avocado in half, remove seed and scoop flesh into a food processor.
2. Add all other ingredients, except lemon slice and mint, and blend to a smooth paste.
3. Divide mixture into four dessert glasses or dishes and chill for two hours. Top with strawberry sauce. Garnish with lemon slices and mint sprigs. Variations:Replace strawberry sauce with fresh strawberries or use raspberry sauce and serve with a wafer biscuit.

Read more: Cook: Get fats, lose weight http://www.nst.com.my/nst/articles/Cook_Getfats_loseweight/Article#ixzz1MrbEVdUV

Get fats, lose weight (cont)

Noodles With Ginger, Garlic And Avocado

You’ll need:
560g noodles (cooked as per pack instructions) 2 tsp sesame oil
2 tbsp vegetable oil
2 tbsp ginger (peeled and cut into thin strips)
4 garlic, cloves and sliced
2 tbsp light soya sauce
2 tbsp oyster sauce
2 spring onions, sliced
2 avocados
½ sprig coriander leaf

Method:
1. Heat sesame oil and vegetable oil in a wok.
2. Add ginger and garlic, fry gently then add noodles and stir fry.
3. Cut avocado in half. Remove seed and skin. Cut flesh into chunks.
4. Add onion, avocado, soya and oyster sauce to noodles and stir fry for a further minute or until all ingredients are combined.
5. Garnish with coriander leaf and serve.

Variations:You can add chicken or prawns to the noodles.

Read more: Cook: Get fats, lose weight http://www.nst.com.my/nst/articles/Cook_Getfats_loseweight/Article#ixzz1MrZhsCUc

Get fats, lose weight

Avo Melts
You’ll need:
4 pieces panini, cut in half
10 mushrooms, washed and sliced
2 avocados, pip and skin removed, diced
200g creamed corn
2 shallots, finely diced
1 egg
Salt
Paprika or pepper

Method:
1. Combine mushrooms, avocado, corn, shallots and egg in a bowl and season with salt
2. Spread mixture evenly over eight panini halves.
3. Place on a baking tray in an oven preheated to 180°C for 10-15 minutes or until golden brown.
4. Sprinkle with paprika or pepper to taste.

Read more: Cook: Get fats, lose weight http://www.nst.com.my/nst/articles/Cook_Getfats_loseweight/Article#ixzz1MrXPmTDV

Cook: Get fats, lose weight

Avocado And Coconut Starter

Not only is avocado great as a beauty product, but it also has lots of health benefits, writes ZUHAILA SEDEK.

AVOCADO is so nutritious that the Guinness Book Of World Records lists it as the healthiest fruit in the world. In Malaysia, avocado is not widely used, probably because it’s expensive. We usually relate the fruit to beauty products rather than to food, unless it’s fine dining.

There are lots of health benefits in avocado. Though it’s a fruit, it contains a high percentage of mono-unsaturated fats (71-88 per cent) that are good for health and helps you maintain a healthy weight.

Research from the Wesley Medical Centre in Brisbane, Australia, shows that eating half or one avocado a day for a month leads to weight loss and lower cholesterol levels.Avocado is also low in sugar and rich in vitamins C, E and K. It is a nutrient-rich and energy-dense fruit, a source of glutathione (powerful antioxidant shown to block 30 cancer agents called carcinogens), anti-viral and anti-bacterial, good for the liver, fights ageing and lowers the risk of heart disease.

Avocado was highlighted recently at a recent seminar organised by Euro Atlantic and Agro-science Queensland’s Department of Employment, Economic Development and Innovation in Kuala Lumpur. It featured the Hass and Shepard varieties of avocado from Australia.

Horticulturist Jodie Campbell, who was at the event, said: “Avocado is a great addition to your cooking. You can use it for almost anything because of its versatility. It can even be used as baby’s first food because of its creamy texture and smoothness.

Folate-laden avocado can contain up to 80 micrograms or 20 per cent of the recommended daily intake of folate necessary for pregnant women,” she added.

Despite the many benefits of avocado, the fruit is very fragile. It has to be handled correctly as it can bruise easily. You can tell its ripeness from its colour and tenderness.

For Hass avocado, a darker colour indicates ripeness while Shepard avocado stays green even when ripened.

Avocado is great in sandwiches, salads, soup and even as a drink. On this page are some easy recipes to try at home.

Avocado And Coconut Starter

You’ll need:
100g butter
1 leek, washed and sliced
1 clove garlic, chopped
1 litre chicken or vegetable stock
2 avocados, halved and peeled
½ bunch parsley
Salt and pepper to taste
100ml coconut cream to garnish

Method:
1. Melt butter in a saucepan and sauté leeks and garlic until soft.
2. Add stock and bring to boil. Add avocado, parsley and season.
3. Place into a blender and blend until smooth.
4. Serve in shot glasses and garnish with a spoon full of coconut cream.
Read more: Cook: Get fats, lose weight http://www.nst.com.my/nst/articles/Cook_Getfats_loseweight/Article#ixzz1MrTt3Ecm

PERFECT PLATE: Healthy twist to favourite dishes

Opting to eat healthier does not mean giving up your favourite dishes. Dietitian Mary Easaw-John tells SUZANNA PILLAY how it can be done

THERE’S no doubt that we love our food but as obesity grows into a major health concern in the country, experts are encouraging us to eat healthier. While it can be difficult to control the quality of food when you eat out, cutting down on fats, refined carbohydrates and sugar and increasing the fibre content in home-cooked meals can be easily done, says Mary Easaw-John, chief dietitian and senior manager with the National Heart Institute’s dietetics and food services.

You can start by examining the ingredients in a recipe and determining what can be changed or substituted. Cut down on fats, sugar and salt. Increase fibre content by adding more vegetables, fruit and legumes.

“Make changes gradually and adjust one ingredient at a time. You can either completely substitute one ingredient with another or use more or less of an ingredient.” For example, Easaw-John says, when a recipe calls for cheese or mayonnaise, you can replace these with low-fat cheese or low-fat mayonnaise found in supermarkets. “Supermarkets also carry lower cholesterol and lower sugar products, so keep an eye out for these,” she advises.

“Santan (coconut milk) can be replaced with low fat milk or evaporated milk. When a recipe uses too many egg yolks, you can substitute with two egg whites per yolk. Or you can also use low-cholesterol eggs.” If a recipe calls for frying an ingredient, Easaw-John suggests grilling instead. “Don’t deep-fry foods such as papadum or keropok. Instead, spray it with a little oil and microwave for 45 seconds.” She says jotting down the changes you have made to a recipe will enable you to cook the healthier version easily the next time around.

The following recipes are taken from a booklet on healthy recipes prepared by the dietetic unit of IJN. The booklet was distributed to those who attended IJN’s public forum on functional food, held as part of its Nutrition Month activities.

Bread Pudding With Fruit, Oats And Nuts (Serves 10)

You’ll need:
400g whole grain bread
1 tsp cinnamon powder (A)
80g raisins
3 bananas
50g almond flakes
50g quick cooking oats (B)
750ml low fat milk
30g margarine
(C) ¼ tsp salt
30g sugar
4 eggs
1 tsp vanilla extract

Method:
1. Mix ingredients B well. Cut the bread into triangles and dip into the mixture. Arrange the bread neatly, overlapping one another in an oven-proof dish lightly greased with margarine.
2. Mix ingredients A well. Spread half the amount on the first layer of bread. Top with a second layer and place the remaining A ingredients.
3. Mix and beat up ingredients C. Strain with a fine sieve. Pour over the layers of bread. Allow the bread to absorb the mixture. Sprinkle with cinnamon powder and bake in a preheated oven at 160°C for 30 minutes. Cut into slices and serve hot.
Preparation time: 15 minutes
Cooking time: 45 minutes
Nutritional value per serving:
Calories: 270 calories
Fat: 9g
Carbohydrate: 34g
Cholesterol: 85mg
Protein: 13mg
Fibre: 6g
Sodium: 170g

Stuffed Pita Bread With Chickpeas And Lentils (Serves 4)

You’ll need:
1 tbsp olive oil
2 pita bread, halved
30g coriander leaf, chopped (A)
20g cumin seed
100g shallots, diced
50g garlic, diced
30g black pepper (B)
100g chickpeas, soaked overnight
100g lentils, soaked overnight
100g red and yellow capsicum (C)
30g turmeric powder
30g chilli powder
10g coriander powder
1 tsp salt

Method:
1. Heat oil in pan, saute ingredients A until brown. Add ingredients B with some water and bring to boil.
2. Add ingredients C and simmer until cooked. Add coriander leaves.
3. Reheat pita bread. Make a pocket in the centre and add cooked items. Garnish with lettuce and tomato.
Preparation time: 60 minutes
Cooking time: 30 minutes Nutritional value per serving:
Calories: 390 calories
Fat: 9g Carbohydrates: 61g
Cholesterol: 0
Protein: 18g
Fibre: 10g
Sodium: 655mg

Read more: PERFECT PLATE: Healthy twist to favourite dishes http://www.nst.com.my/articles/PERFECTPLATE_Healthytwisttofavouritedishes/Article/##ixzz1MmA8C7qD

Food: Rein in sugar rush (cont3)

Here are three recipe ideas for a low-glycaemic, balanced meal.

Broccoli Salad (Serves 2-3)

The best way to cook broccoli is blanching, and mixing it with spices such as garlic, ginger, lemon and chilli flakes.
You’ll need:
200g broccoli florets, blanched
50g pitted black olives, sliced
100g sweet corn, thawed and blanched 1 onion, thinly sliced
100g boiled black-eyed peas or preferred legumes such as cowpeas or chickpeas
1 celery stick, diced
100g cherry tomato For dressing:
1 tbsp lime juice
1 tsp chilli flakes
2 tbsp olive oil
1 tsp minced garlic and ginger Salt and pepper to taste (Mix all together and set aside)

Method
1. Add all diced vegetables into a large bowl.
2. Drizzle the dressing over vegetables.
3. Mix well and serve immediately.

Read more: Food: Rein in sugar rush http://www.nst.com.my/nst/articles/Food_Reininsugarrush/Article#ixzz1Mm3H5lVY

Food: Rein in sugar rush (cont2)

Here are three recipe ideas for a low-glycaemic, balanced meal.

Spicy Lentil Soup (Serves 2-3)

You’ll need:
3 tbsp olive oil
1 red onion, diced
2 green chilli, chopped
1 tbsp minced garlic and ginger
100g diced tomato
1 tbsp coriander powder
1tbsp cumin powder
1 tsp turmeric powder
100g red lentils, washed
1 vegetable stock cube Salt and pepper to taste
2 tbsp lemon juice
For garnishing:
3 tbsp chopped coriander leaves
1 tbsp fried onion
1 green chilli, diced

Method:
1. Heat oil in a pan, saute onion, chillies, ginger and garlic for 2 minutes. Stir in tomato, coriander, cumin and turmeric powder. Cook, stirring for 2-3 minutes till tomato is soft.

2. Stir in lentils, soup cube, 2 cups of water and bring to boil. Reduce heat and stir occasionally for 20-30 minutes until lentils are soft.

3. Turn off heat. Add salt and lemon juice.

4. Serve soup in bowls and garnish with chopped coriander, green chilli and fried onion.

Food: Rein in sugar rush (cont)

Here are three recipe ideas for a low-glycaemic, balanced meal.

Mexican Three Bean Chilli Stew (Serves 2-3)

You’ll need:

2 tbsp olive oil 1 red onion, diced 2 red chillies, diced 1 tbsp minced garlic and ginger 1 tsp dried oregano 1 tsp ground cumin powder 1 tsp ground coriander powder 1 tbsp chilli powder 200g canned tomatoes, diced 3 tbsp tomato puree 1 vegetable stock cube 1 tsp sugar 75g of each cowpea, cannellini beans and chickpeas — boiled or canned (or your preferred legume) Salt to taste 1 tbsp lemon juice Fresh coriander and slices of red onion for garnishing.

Method:

1. Heat oil in a large pan, saute onion, diced red chillies, garlic and ginger for 2 minutes. Add dried oregano, cumin, coriander, chilli powder, chopped tomatoes and tomato puree and stir for 2 more minutes.

2. Add 800ml water and stir the soup well. Add soup cube and sugar and let boil for 5-10 minutes.

3. When soup starts to thicken, add boiled legumes, salt and mix well. At this stage if you prefer thick soup, add 1 tbsp cornflour mixed in cold water. Turn off heat and stir in lemon juice.

4. Ladle soup into bowls garnished with sliced onion and coriander.

Food: Rein in sugar rush

Diet plays an important role in managing the insulin level in blood. ABI ANANANDAKUMAR suggests three recipes that help you achieve just that:

FOOD high in sugar and starch is the leading cause for obesity. The way to manage one’s weight is to eat protein-rich food combined with complex carbohydrates and to avoid high-sugar and refined-flour food.

Our diet plays an important role in managing the insulin level in blood. The primary role of insulin is to control blood sugar level by transporting sugar from the blood stream to muscles, liver and fat cells.

When we eat high-sugar food, the blood sugar level rises, resulting in high insulin level. The role of insulin is to drive sugar into a cell to be either used or stored as fat. In fat cells, insulin enhances the conversion of glucose into fat, resulting in weight gain.

A higher insulin level converts sugar into fat and also holds on to stored fat, like a sponge holds on to water.

The opposing hormone to insulin is glucagon — a fat-releasing hormone stimulated by the intake of protein. It is suppressed by the intake of carbohydrates.

When we eat a lot of high-glycaemic-carbohydrate-rich food such as cakes, doughnuts, croissants, white bread, polished rice and potatoes, the insulin level rises and glucagon level drops.

On the other hand, when we eat a balanced meal of protein, good fat and low glycaemic carbohydrates, the insulin and glucagon levels remain in a healthy balance.

These are nuggets lifted from Ray D. Strand’s book, Healthy For Life.

Examples of low glycaemic food are fruit, vegetables, beans, legumes, unpolished brown and red rice, parboiled long grain rice, nuts, rolled oats, low-fat yoghurt and skim milk.

Broccoli is one of the most nutritious vegetables. It is rich in vitamin C, which aids iron absorption in our body, and potassium, which helps fight high blood pressure.

The folic acid in broccoli helps to sustain normal tissue growth and prevents hair loss. The vegetable is also fibre-rich.

Indole-3-carbinol, a component found in broccoli, promotes “good” hormones while working against destructive ones, hence prevents hormone-related cancers.

Read more: Food: Rein in sugar rush http://www.nst.com.my/nst/articles/Food_Reininsugarrush/Article#ixzz1MlrtuV34

Bunga Telang – Blue pea – Clitoria flower – Food dye

Butterfly Pea flower

While I was going on the UNESCO World Heritage City in Georgetown, I found these bunga telang or clitoria flowers drying under the sun. It has been a while since I see these lovely flowers. When I was small, I used to help the grandma from next door to pluck the flowers every morning and these will be dried in the sun.

These flowers are used as natural food dye and the blue colour looks really lovely in foods. Do you know that blue colour cakes or kueh are rarely used by the Chinese? Therefore, only two types of kueh use the blue dye.
Blue colour denotes mourning and at funerals, they do offer blue and white kuehs to the deceased soul. So, never make any traditional kueh in blue colour and offer it to some elderly person, if you can help it.

Let’s see some of the uses of the bunga telang.

This is a packet of nasi kerabu I bought from a pasar malam in Kota Bahru, Kelantan if I remember correctly. However, I doubt they use the authentic bunga telang to colour the rice.

Meanwhile, the above is the pulut inti. This is the real colour of the bunga telang. I am not too sure how they turn the flowers into food dyes but I guess they probably soak the dried flowers in water to steep and get the blue colour. Then, they soak the rice in the blue water. Pulut inti is made by steaming the sticky rice with coconut milk. The brownish blob is the grated coconut cooked in brown sugar.

This is my all time favourite Malaysian kueh. The pulut ta tai. The method of making it is almost similar to pulut inti. But the steamed rice are compacted and then, cut into rectangles. The brownish jam is the seri kaya or coconut jam. It is made of double boiling coconut milk, sugar and eggs for a long time.
I hope people will continue to plant this creeper plant of the clitoria flowers and keep the tradition of using natural food dye. I love the romance of white picket fence with bunga telang flowers adorning the garden. If only I have a house in a kampong….

Articles extracted from:

http://www.malaysiabest.net/2008/07/28/bunga-telang-blue-pea-clitoria-flower-food-dye/

How to Dry Basil Plants

Basil has a pleasant blend of sweet and savory flavoring that makes it useful in a multitude of dishes. While fresh basil may be necessary for some recipes, substituting dried basil when appropriate can add extra flavor and be easier to incorporate. To keep dried basil on hand, prepare fresh basil from the grocery store or home garden.

Things you'll need: Fresh basil, Scissors, Paper towels, Airtight jar.

Instructions:
1. Cut the leaves from stems of fresh basil and discard stems. Remove any moldy leaves or leaves with signs of insect damage and discard them.

2. Prepare an area for drying the basil. Use a flat work surface that can be devoted to this task for up to several days undisturbed. Choose an area that is dry and warm.

3. Lay several paper towels to cover the drying area.

4. Arrange basil leaves on the paper towels in a single layer, being careful not to overlap, as this would encourage mold growth.

5. Check on the leaves daily, being sure to remove any that become moldy. Preserve dried basil leaves in an airtight jar and store them with other spices.

Articles extract from: http://www.ehow.com/how_6345155_dry-basil-plants.html

How to Make Basil Oil

By Gabi Moskowitz, eHow Presenter

Make basil oil by placing dried basil leaves in a mason jar, covering the basil with flavorless vegetable oil, shaking the jar and letting the jar sit for about two weeks to allow the flavors to infuse. Use basil oil to mix with pasta and Parmesan cheese with instructions from a private chef in this free video on basil oil.

Article extract from: http://www.ehow.com/video_4871748_make-basil-oil.html

How to Freeze Basil Leaves

Basil is a flavorful herb that is often used in Italian dishes. Pesto sauce, tomato sauce, fresh mozzarella and tomato salad are tastier with the addition of fresh basil. You can purchase fresh basil from many food stores, but it is well worth it for you to grow basil in your garden when the weather permits it. It’s a good idea to grow a lot of basil so you can freeze it and have basil at your fingertips whenever you want to cook with it as once the cold weather sets in, fresh basil is hard to find in the stores. To freeze basil, apply these steps.

Things you'll need: Paper towels, Large freezer bag or two.
Instructions:
1. Carefully pull basil leaves off of stem one-by-one, and place in a colander.
2. Rinse the leaves thoroughly under cool water.
3. Spread out enough paper towels to dry basil leaves on.
4. Place all of the washed basil leaves on the paper towels and allow them to completely dry.
5. Carefully fill freezer bag with basil leaves and tightly close bag. Store basil in freezer and use whenever you need some basil.
6. Store basil in freezer and use whenever you need some basil.

Articles extract from:http://www.ehow.com/how_4548756_freeze-basil-leaves.html

How to Store Fresh Basil

The key to keeping basil fresh and fragrant for days (and even weeks) after purchase or harvest is to not store it in the refrigerator. Basil leaves quickly turn black and slimy and lose their signature spicy sweet flavor when refrigerated. A better way to store them is in a jar of water on your kitchen counter top.

Things you need: Short, stout jar or vase.

Instructions

1 Fill a short, stout vase or jar with 3 or 4 inches of tepid tap water.

2 Try to harvest longer stems if you pull it from a garden (rather than pinching off a few leaves). Bring the basil indoors and immediately stick the stems into the jar of water, making sure to add more water to the jar if the end of each stem is not submerged.

3 Remove the basil from its packaging if you purchase fresh basil from the grocery store. Trim the ends of the basil's stems and place them into the jar of water (this increases the basil's ability to take up water).

4 Place the jar in a cool place out of direct sunlight. Don't worry if the basil droops at first; it should perk right up after about 12 hours. Change the water in the jar daily. When stored this way, basil will stay fresh for weeks. In fact, if you leave the stems in water, they will eventually root and you can replant them in a pot or out in the garden.

Articles extract from: http://www.ehow.com/how_4482024_store-fresh-basil.html