When I think about asparagus, I don’t have too much idea for cooking it. I always fry it and it’s so boring. So, I’d like to tell you the different dish that using asparagus as the main ingredient. I’m talking about steamed wild rice with asparagus.


Photo: all-creatures.org

The wild rice uses as food grain which native to North America. Not only its nutritional value and taste that made it’s popular but it also use as a vegetable which is especially common in China. Moreover, you also get the nutrient from asparagus that is low calories and sodium, no fat and cholesterol, source of folic acid, potassium, dietary fiber, and rutin etc.

Kitchenware

• Large skillet
• Knife
• Spatula

Ingredients

• 1 lb asparagus, trimmed and cut into 1 in pieces
• 4 lg. shallots, chopped fine
• 1/2 teaspoon of salt
• 1/8 teaspoon of pepper
• 1 teaspoon of lemon zest
• 1 tablespoon of fresh dill, minced
• 2 tablespoons of fresh parsley, minced
• 2 tablespoons of olive oil
• 1/2 cup of water
• 1 1/2 cups of wild rice, steamed
• 1 1/2 cups of cooked brown rice
• 12 fresh shiitake mushrooms, stemmed and cut thin

Preparation

1. Pour the olive oil in a large skillet over medium high heat.
2. Add the shallots when the oil is hot and cook 1 minute, stir regularly.
3. Add the mushrooms in the skillet and cook 5 minutes with stirring often.
4. Add the salt, pepper, lemon zest, dill and parsley and stir.
5. Add the water.
6. Take the asparagus into the skillet. Cover the skillet and cook until the asparagus is bright green.
7. Add the steamed wild rice and stir well and add the cooked brown rice.
8. Cook until the rice just starts to become crusty on the bottom.
9. Once crusted stir well and serve.

Health Benefits of Asparagus

Eating asparagus may interfere with the effectiveness of anticoagulants whose job is to thin blood and dissolve clots because asparagus is high in vitamin K, a vitamin produced naturally by bacteria in our intestines, an adequate supply of which enables blood to clot normally.



Photo: worldcommunitycookbook.org

Green asparagus are also high in vitamin A. This food leaves an alkaline ash in the body. They are high in water content and are considered a good vegetable in an elimination diet.

I think almost people knew pasta but I’m sure that just some people know all types of pasta that’s about 600 types and shapes of it. One way to make pasta for my healthy meal is cooking with some vegetable and I choose eggplant for today.


Photo: gwarcita

Many countries like Italy, Japan, Spain and India etc. use eggplant as the ingredient for many dishes because it’s so yummy and agree with variety of food. If you don’t know about the benefit of it, I’d like to tell you some more. For example, eggplant helps to block the formation of free radicals and is also a source of folic acid and potassium.

Kitchenware
- Large saucepan
- Large bowl
- Paper towel
- Dish

Ingredients
- 2 tablespoons of flour
- 1/8 teaspoon of pepper
- 1/4 teaspoon of sugar
- 1/2 teaspoon of salt
- 1 teaspoon of basil
- 1 pkg. pasta, any kind
- 1 eggplant, peeled and cubed
- 1 onion, sliced
- 1 (16 oz) can diced tomatoes, drained
- 1 (6 oz) can tomato puree
- 1/2 cup of olive oil

Preparation

1. Prepare pasta as directed on package and drain well.
2. Heat the oil in a large saucepan with medium temperature.
3. Place the flour in a large bowl and add the eggplant cubes to the flour and toss being sure to cover each cube well.
4. Take the floured eggplant in the hot oil. Cook about 6 minutes or until lightly brown. Then, drain the cooked eggplant on paper towel.
5. Add the onion to the oil. Cook about 5 minutes or until beginning to brown. Stir in the tomatoes and the tomato puree.
6. Add the pepper, sugar, salt and basil. Boil the mixture.
7. Continue boiling and stirring occasionally for 20 minutes.
   Add the eggplant and cover the pan. Continue cooking 18 minutes or until the eggplant is tender.
8. Serve over cooked pasta.

Photo: thehealthyhag.wordpress.com

The eggplant is used in cuisines from Japan to Spain. It is often stewed, as in the French ratatouille, the Italian melanzane alla parmigiana, the Greek moussaka, Middle-Eastern and South Asian dishes. It may also be roasted in its skin until charred, so that the pulp can be removed and blended with other ingredients such as lemon, tahini, and garlic, as in the Middle Eastern dish baba ghanoush and the similar Greek dish melitzanosalata or the Indian dishes of Baigan Bhartha or Gojju. In Iranian cuisine, it can be blended with whey kashk e-bademjan, tomatoes mirza ghasemi or made into stew khoresh-e-bademjan. It can be sliced, battered, and deep-fried, then served with various sauces which may be based on yoghurt, tahini, or tamarind. Grilled and mashed eggplant mixed with onions, tomatoes, and spices makes the Indian dish baingan ka bhartha. The eggplant can also be stuffed with meat, rice, or other fillings and then baked. In the Caucasus, for example, it is fried and stuffed with walnut paste to make nigvziani badrijani.

While I was thinking about preserving the healthy food yesterday, I found one interesting dish that can be both breakfast and snack, Granola. According to the topic, you can eat whenever you want by storing in carton or glass jar after you cooked it. You just wait until the granola cool completely before storing in glass jars. Moreover, you can also bring it when hiking or camping or backpacking because it is lightweight, high in calories, and easy to store.

Photo: eatme.greyfuse.net

In addition, the Granola contained a lot of nutrients from the ingredients like oat, coconut, raisin and sesame seed etc., it’s very suitable for health lover like me. Let’s make it buy yourself for saving money or buying the pre-made if you are in a rush.

Kitchenware

• Large sauce pan or kettle
• Mixing bowl
• Carton or glass jar

Ingredient

• 1/2 teaspoon of salt
• 1 tablespoon of cinnamon
• 1/4 cup of sunflower seeds
• 1/4 cup of sesame seeds
• 1/2 cup of canola oil
• 1/2 cup of honey
• 1/3 cup of bran
• 1/3 cup of toasted wheat germ
• 1 1/3 cup of raisins
• 1 1/2 cup of unsweetened coconut
• 2 cup of chopped walnuts
• 6 cup of old fashioned oats
• You may add other dried fruits

Photo: artisanbreadinfive.com

Preparation

1. Pour the oil and honey in a large sauce pan or kettle.
   
2. Heat the mixture with low temperature and stir until combined but don't let the mixture come to a boil.
   
3. Place the oats, bran, wheat germ, coconut, sunflower seeds, sesame seeds and walnuts into the mixture.
   
4. Stir well in coat. Add the salt and cinnamon and stir until well blended.
5. Preheat the oven to 350 degrees and place 1/3 of the granola on a large cookie sheet. Bake 5 minutes.
6. Continue baking another 10 minutes but be sure to toss the granola in this last 10 minutes a couple of times to be sure it is cooked all the way through.
7. When done the granola should be a light brown but be careful not to burn it.
8. Cook the rest of the granola in a 1/3 batch at a time like above.
9. Place the cooked granola in a large bowl and fold in the raisins.
10. The granola must be cooled if not it will become too soft from the moisture.

Are you looking for some snack for your tea time, I’d like to recommend you one interesting cake which also benefit for your health. It’s an Oat maple cakes. If you don’t know the advantage of this cake’s ingredients, I’ll brief it for you.


Photo: shermanheart.wordpress.com

For oat, you will get more soluble fiber from oat than any other grain and also high protein. Besides, the maple syrup contains manganese, zinc and the important enzyme that effect the energy production in the same amount of sugar with the better taste etc.

So I think you have enough information to help you to choose some piece of cake with your scented drink. Do you want coffee or tea?

Kitchenware
- Food processor
- Mixing bowl
- Round cake pans
- Knife
- Pie server
- Baking sheet

Ingredients
- 1 stick unsalted butter, room temperature
- 1/2 t salt
- 1/3 cup of heavy cream
- 1/3 cup of pure maple syrup
- 3 cup of old fashion oats

Preparation

1. Preheat oven to 325 degrees. Then, take the oats into a food processor and processes until the oats become very fine.
2. Remove and place in a mixing bowl.
3. Add the butter, cream and syrup into the food processor and blend together.
4. Add the oats back into the processor and mix them for 30 seconds.
5. Butter the bottoms and sides of 2 round cake pans and place the oat mixture into the two pans.
6. Cut 8 triangles on each cake.
7. Take into the oven and bake 30 minutes.
8. Remove from the oven and lower the temperature to 275 degrees. Don’t for get to make sure that the triangles are cut all the way through.
9. Remove each triangle with a pie server.
10. Place the triangles on a baking sheet. Return to the oven and bake an additional 30 minutes or until the cake is dark beige.
11. Remove and cool completely.

Photo: kitchenwitchcookie.com

Oatmeal also contains important nutrient like vitamin E, iron, phosphorous, magnesium, calcium and thiamine. It helps in growth of bone, teeth and muscle. Vitamin E prevents blood clotting and act as antioxidant. This vitamin removes harmful free radicals from body that damages cells of body. These free radicals are responsible for aging.

Oatmeal contains important micro nutrient zinc. Zinc is essential constituent of many enzymes and is required for metabolism and stabilization of nucleic acid. Zinc also associated with healing of wound, growth, reproduction and glucose tolerance of human body.

Source: healthmad.com

Let’s start you new day with the healthy breakfast!!! I’m thinking about the sweet fruit with the crispy corn flake for this morning. Then, I turn to my refrigerator and pick one kind of fruit for my family’s breakfast; it’s the apricot that has already been preserved including apricot nectar.


Photo: wholefoodsmarket.com

Moreover, I’ve heard that not only the good taste of this fruit but it also contained the highest levels and widest variety of carotenoids which can help prevent heart disease, reduce "bad cholesterol" levels, and protect against cancer. Wowww! So wonderful!

Kitchenware
- Blender
- Skillet
- Large mixing bowl
- Knife

Ingredients
- 1/4 cup of soft tofu
- 1 cup of apricot nectar
- 1 cup of corn flakes, crushed
- 2 tablespoons of apricot preserves
- 6 slices French bread
- Margarine

Preparation

1. Add the nectar, preserves and tofu into a blender. Mix on high until the mixture is smooth and easy to pour.
2. Pour in a mixing bowl that big enough for laying a slice of bread into.
3. Take the corn flakes in a plastic baggie.
4. Put a slice of bread into the apricot mixture. Soak the bread well.
5. Take the soaked bread into the baggie with the corn flakes. Then, shake until completely covered.
6. Heat the margarine in a skillet until completely melted.
7. Place the bread into the skillet. Cook 5 minutes or until lightly brown in both sides.
   

At first, you may suspect in the word "Bulgar" or be confused that it's a Burger. Therefore, I'd like to explain this kind of food before you misunderstand that I type wrong. Bulgar is a cereal food made from several different wheat species, but most often from durum wheat. It's a healthy food that contained a lot of nutrients.


Photo: blog.fatfreevegan.com

Moreover, Bulgur is more nutritious like protein, energy, dietary fiber and so on than rice and couscous because it contains more fiber, more vitamins and minerals, and has a better glycemic index than white rice or couscous.

Now, I'd like to suggest you one menu which is "bulgar wheat and Fruit staffing". Let's start with knowing the ingredient and preparation.

Kitchenware
- Pot
- Micro−safe measuring cup
- Knife
- Spatula

Ingredients
- 1/4 cup raisins
- 1/4 cup chopped dried apples
- 1/4 cup toasted pine nuts or pecans
- 1/2 cup apple juice
- 1/2 to 3/4 cups fat−free and low sodium chicken broth
- 1 1/4 cup bulgar wheat
- 2 quarts of salted water
- 10 chopped dried apricots
- 18−ounce package seasoned bread stuffing

Preparation

1. Boil 2 quarts of salted water in a pot.
2. Add the bulgar wheat, boil it again. Lower heat for protecting the overflowing because we want to poach it, cook for 15 minutes.
3. While the bulgar is cooking, pour the apple juice into a micro−safe measuring cup.
4. Add the apples, apricots and raisins to the apple juice and stir to combine.
5. Microwave at full power for 1 minute and set aside. Drain the bulgar wheat and return to the pot.
6. Stir in the bread stuffing, apples, apricots, raisins and pine nuts. Stir in just enough chicken broth to moisten the bread.
7. Season to taste with salt and pepper. Heat in the microwave for 3−4 minutes. The stuffing can be made 2 days ahead and stored in the refrigerator.

Today I’d like to recommend you some kind of food that you may dislike or think that it’s so terrible. As you may know, the vegetarian food contained of many type of vegetable with the useful nutrients but I know that some people don’t like the vegetable. So I think it’s very important to cook meticulously for attracting the consumer.


Photo: interchangeablepart

This dish is a vegetarian food named Confetti chili, the varieties of colorful vegetables in one dish that make it is more eatable. Please open your mind and taste this dish, I’m sure that you will be surprised and feel sorry that you just know this vegetarian dish.

Kitchenware
- Large pot
- Knife
- Ladle
- Bowl

Ingredients
- 1/2 cup of bulgur
- 4 cup of water
- 1 tablespoons ground cumin
- 2 tablespoons olive oil
- 4 tablespoons chili powder
- 1 lg. yellow bell pepper, chopped
- 2 lg. onions, chopped
- 2 lg. red bell peppers, chopped
- 1 (10 oz) pkg. frozen croon
- 1 (28 oz) can diced tomatoes, drained
- 4 (15 oz) cans black beans, drained and rinsed
- 1 medium red onion, chopped
- 1 jalapeno pepper, chopped
- 1 square unsweetened chocolate, grated
- 6 garlic cloves, minced

Preparation

1. Prepare all of ingredients to ready to use. Then, pour the oil in a large pot with medium heat.
2. Add the onions and garlic and often stir about 3 minutes.
3. Add the cumin, chili powder, bell and jalapeno peppers. Cook an additional for dissolving about 5 minutes or until peppers are tender.
4. Add the water, bulgur, chocolate, tomatoes and beans.
5. Boil it by adjusting heat to high. After that, adjust heat to low, cover and cook for 25 minutes. Add the corn. Stir well to combine.
6. Lastly, cook an additional about 10 minutes. Before serving, sprinkle with the onion.

I’m sure that some of you have ever heard about this dish, it’s a Thai famous food. Tom yum is a soup originating from Thailand. It is perhaps one of the most famous dishes in Thai cuisine. It is widely served in neighboring countries such as Malaysia, Singapore, and Indonesia, and has been popularized around the world. Tom yum is characterized by its distinct hot and sour flavors, with fragrant herbs generously used.


Photo: food-recipe-cooking.com

The basic broth is made of stock and fresh ingredients such as lemon grass, kaffir lime leaves, galangal, shallots, lime juice, fish sauce, tamarind, slices of ginger and crushed chili peppers. Also, I think you don’t know about the preparation of it and may think that’s so difficult. Therefore, I would like to show you the easy step of cooking this soup.

Kitchenware
- Pot
- Knife
- Chopping block
- Cup
- Scoop
- Dish

Ingredients
- Raw prawns (300 – 500 g)
- Mushrooms (100 g)
- Shredded kaffir lime leaf (2 leaves)
- Sliced lemongrass (1 trunk)
- Sliced galangal (3 pieces)
- Chopped fine red chillies (1 teaspoon)
- Soup or water (5 measuring cup)
- Fish sauce (4 tablespoons)
- Lime juice (3 tablespoons)
- Coriander leaves (fresh)

Preparation

1. Wash and remove the prawns’ shell, also clean the mush room and other vegetables.
2. Boil water and lay aside. Add lemongrass, kaffir lime leaves and chillies. Then, boil them around 2 – 3 minutes.
3. Add prawns and add mushrooms when you see the prawns turn to pink.
4. Pour fish sauce and lime juice, stir to dissolve. Taste to assure and you may add more chilly, fish sauce or lime juice for better taste.
5. Remove the pot from the oven. Sprinkle the coriander leaves on top before serving.
   

Some of you may know about one famous cartoon named Popeye that’s very popular long time ago. Ha-ha! Don’t be suspect! I talk about this character because he liked to eat spinach when he wanted power for competing. So I recommend you to eat spinach too with this dish, baked macaroni, cheese & spinach. For more perfect meal, you can serve with other dishes like baked chicken.


Photo: recipe.foohta.com

Popeye the Sailor Man has a strong affinity for spinach, becoming physically stronger after consuming it. This is partially due to the iron content being mistakenly reported ten times the actual value. In truth, spinach actually has about the same iron content as a lot of other vegetables and even less than others. Cooked broccoli and cauliflower, for example, have almost double the iron content of spinach.

Kitchenware
- Baking dish
- Pot
- Spatula
- Mixing bowl
- Small bowl

Ingredients
- 1 pound elbow macaroni
- 15 oz. low fat ricotta cheese
- 1/4 cup grated Parmesan cheese
- 1/4 cup fine bread crumbs
- 1/2 cup egg substitute
- 1 3/4 cups skim milk
- 2 cups shredded low fat cheddar cheese
- 2 cups torn fresh spinach leaves
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper
- 1−2 teaspoons Tabasco sauce
- 1 teaspoon paprika
- 2 teaspoons brown mustard
- Cooking spray

Preparation

1. Preheat the oven to 375F. Then, spray a 9 X 13 or 3 quart baking dish with cooking spray.
2. Cook macaroni by following the directions on the package. Simultaneously, blend ricotta cheese, egg substitute, milk, salt and pepper, Tabasco sauce and mustard.
3. Cook until smooth and drain macaroni. Return to pot and add shredded low fat cheddar cheese and spinach.
4. Stir until cheese melts and spinach withers. Stir in ricotta mixture and scrape into prepared baking dish.
5. Add Parmesan cheese, bread crumbs, and paprika in a small bowl and mix it. Scatter equally over macaroni and cheese.
6. Bake with 375-F heat for 25 minutes or until golden and bubbly.

Photo: softpedia.com

Spinach may survive over winter in temperate regions. The leaves are alternate, simple, ovate to triangular-based, very variable in size from about 2-30 cm long and 1-15 cm broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem.

Spinach also has a high calcium content. However, the oxalate content in spinach also binds with calcium decreasing its absorption. Calcium and zinc also limit iron absorption. The calcium in spinach is the least bioavailable of calcium sources. By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach.