If you are looking for the easy and fast menu for your breakfast, I have one to serve you. That’s squash smothered potatoes but this dish is not an ordinary baked potato because I also add other nutrients for our healthy meal.


Photo: blue coyote laughing

As you may know, potato is the popular starchy, tuberous crop. It contains Carbohydrate Vitamins and Minerals that have been identified as vital to human nutrition. We can use it in variety recipes of many regions like Latin America, North America and Europe etc.

Kitchenware
- Large skillet
- Mixing bowl
- Knife

Ingredients
- 1/4 teaspoon of pepper
- 1 teaspoon of salt
- 1 1/2 teaspoons of cumin seeds
- 2 teaspoons of dried oregano
- 2 tablespoons of canola oil
- 2 tablespoons of chili powder
- 1/4 cup of sesame seeds
- 1/2 cup of cilantro, chopped fine
- 3/4 cup of pumpkin seeds
- 1 1/2 cups of frozen corn, thawed
- 2 cups of chickpeas, rinsed
- 3 cups of water
- 1 jalapeno pepper, seeded and minced
- 1 (28 oz) can chopped tomatoes, drained
- 2 lg. onions, chopped fine
- 2 lbs butternut squash, peeled, seeded and cut into 1 in cubes
- 4 baked potatoes
- 6 garlic cloves, minced fine


Photo: contrary

Preparation
1. Bake potatoes as you normally do and set aside.
2. Heat toasts the cumin seeds in a large skillet over medium heat.
3. Remove from pan when they become hot and carry a strong aroma.
4. Add the oregano to the pan and toast for 5 seconds.
5. Place in the bowl with the cumin seeds.
6. Add the sesame seeds and the pumpkin seeds to the pan and toast just until they begin to brown.
7. Place in the bowl with the other ingredients.
8. Place all the seeds in a food processor. Process the seeds into a fine powder and set aside.
9. Pour the oil into a large skillet over medium heat.
10. Add the onion and cook approximately 5 minutes or until it begins to tender.
11. Add the seed powder, chili powder, jalapeno peppers and garlic. Cook for 2 minutes.
12. Stir in the squash, chickpeas, tomatoes and 3 cup of water.
13. Add the salt and pepper to taste and stir well.
14. Cook 25 minutes or until the squash is tender.
15. Add more water up to 1 cup if necessary.
16. Stir in the corn and cook 5 minutes until corn is heated.
17. Open the potatoes and pour the mixture over the top of the potatoes.

After I go back home with the terrible headache, I think I want some hot dish to let me feel fresh. Then, I decide to cook soup and I choose dumpling soup with corn. I like to try to cook the ingredients that don't seem to be good together because it will challenge me to create the new recipe.


Photo: whiter shadow

Moreover, I like corn and it still left in my refrigerator from the cake that just baked. I've ever told you about the health benefits of corn but you may not know that it also useful for the beauty like hair and skin. If you don't believe me, just prove it by yourself.

Kitchenware
- Large kettle
- Large mixing bowl

Ingredients
- 1/2 teaspoon of pepper
- 1/2 teaspoon of salt
- 1 teaspoon of salt
- 1 teaspoon of sugar
- 1 teaspoon of dried dill
- 2 teaspoons of baking powder
- 1 tablespoon of unsalted butter, chilled and cut into pieces.
- 2 tablespoons of unsalted butter
- 2 tablespoons of cornmeal
- 2 tablespoons of parsley, finely chopped
- 1/4 cup of olive oil
- 2/3 cup of soy milk, cold
- 1 cup of butternut squash, chopped
- 1 cup of parsley, finely chopped
- 1 cup of unbleached flour
- 2 cups of frozen corn
- 12 cups of vegetable stock
- 1 (15 oz) can pinto beans, drained
- 1 (28 oz) can diced tomatoes
- 2 medium onions, chopped
- 2 medium carrots, sliced thin
- 2 medium potatoes, chopped
- 2 bay leaves
- 4 garlic cloves, minced
- 4 cloves
- Cayenne pepper to taste


Photo: niznoz

Preparation

1. Pour the oil and 2 tablespoons of butter into a large kettle over medium heat.
2. Add the onions and garlic when butter has completely melted.
3. Cook 10 minutes or until tender.
4. Add the bay leaves, cloves, cayenne pepper, salt and pepper and stir well.
5. Add the tomatoes and the vegetable stock, mix them together.
6. Bring to a rapid boil and slowly add the beans, carrots, potatoes, squash and 1/2 cup of the parsley.
7. Return to a rapid boil, lower heat to medium low and continue to simmer for 35 minutes.
8. Remove the bay leaves and throw them away.
9. Add the corn and the other 1/2 cup of parsley and cook for an additional 5 minutes.
10. Place the flour, cornmeal, baking powder, sugar, salt, dill and 2 tablespoons of parsley into a large mixing bowl.
11. Add the butter and work into the flour mixture with your hands and this should from small crumbs with the flour mixture.
12. Add the milk and stir until all the dry ingredients are moistened.
13. Return the heat under the soup to medium.
14. Bring soup back to a rapid boil.
15. Using a spoon gather enough dough to make a small ball.
16. Shape the ball with your hand.
17. Place the dumpling into the boiling soup.
18. Continue until all the dough has been used.
19. Place the heat back to medium low.
20. Cover the pot and continue cooking for 15 minutes.
21. Do not remove the lid until after 15 minutes.
22. When the soup is ready the dumplings should be puffy.
23. Serve soup hot.
    

After I have to be patient during diet, today I want to eat some chocolate. I’m thinking about the soft cake or something like that, I can’t wait for the taste when that piece touches my tongue. In addition, I don’t have too much time for this snack, so I think chocolate tofu is so interesting.


Photo: http://quickblogcast.com

Moreover, some people may think only the disadvantage of chocolate but you can also get benefit from it. For example, dark chocolate can help your circulatory system to work better. However, you can’t eat too much because it can be the cause of obesity.

You can adapt the chocolate tofu for the other recipe like Moose, Pudding, Cheesecake or Pie. If you have other ideas, don’t be shy to suggest me because I like to know more about food.

Kitchenware
- Microwave safe bowl
- Blender
- Soufflé pa

Ingredients
- 3/4 cup of honey
- 1/2 cup of cocoa
- 1/2 cup of soy milk
- 1/2 cup of unbleached white flour
- 1 cup of melted chocolate chips
- 1 lb tofu, firm and water packed
- 1 teaspoon of vanilla
- 1 teaspoon of baking powder
- 3 tablespoons of Grand mariner
- Non stick cooking spray


Photo: Nathy²

Preparation

1. Add the chocolate chips in a microwave safe bowl. Microwave 1 minute at a time or until completely melted and smooth. Make sure to stir after each minute.
2. Add the honey, cocoa powder, soy milk, flour, tofu, vanilla, baking powder, and Grand mariner into a blender.
3. Blend until creamed.
4. Add the melted chocolate chips and puree.
5. Spray a soufflé pan with a non stick cooking spray.
6. Pour the batter into the soufflé pan.
7. Preheat oven to 350 degrees.
8. Bake 40 minutes or until completely puffed up.
9. Wait for 5 minutes before removing from pan.
   

After I go to taste a stew in many restaurants, today I would like to cook it by myself with the same purpose, cooking the healthy food. So, I don’t use any meat for this dish but you may adapt by adding whatever you want for the better taste, up to you.


Photo: tanrazz

However, I also add the potato which play the important role in world food supply so don’t worry about Carbohydrate, Vitamins and Minerals because the potato can give them for sure.

There are many types of stew and I’d like to learn more about this food. Next time I’ll try to do the new recipe and tell you after I taste it. Now, I can’t wait for my happy time with the warm stew so let’s cook it together.

Kitchenware
- Dutch oven
- Knife
- Pan

Ingredients
- 1/4 teaspoon of red pepper flakes
- 1 teaspoon of salt
- 1 tablespoon of fresh ginger, grated
- 2 tablespoons of canola oil
- 2 tablespoons of lime juice
- 1/4 cup of cilantro, chopped
- 1/2 cup of dry white wine
- 2 cups of water
- 2 cups of tomatoes, chopped
- 2 cups of frozen okra
- 1/2 lb shredded cabbage
- 1 lb sweet potatoes, peeled and cubed
- 1/2 dry roasted peanuts, chopped
- 1 jalapeno, chopped fine
- 2 lg. onions, chopped
- 6 garlic cloves, chopped fine
- Pepper to taste

Preparation:

1. Heat the oil in a Dutch oven over medium high heat.
2. Add the onion and garlic in the oil and sauté for 2 minutes.
3. Add the cabbage and jalapeno pepper. Slowly stir in the wine.
4. Sprinkle in the red pepper flakes and the ginger, combine them together.
5. Stew for 8 minutes and stir often.
6. Add the water and bring to a rapid boil. Place the sweet potatoes in the boiling water carefully.
7. Lower the heat. Partially cover the pan with a lid and cook 12 minutes.
8. Stir in the tomatoes and the okra.
9. Add the salt and pepper. Gently stir in the lime juice.
10. Continue cooking 18 minutes or until the vegetables are as tender as you like. Then, remove from heat and stir in the cilantro.
11. Sprinkle with the peanuts before serving.
    

In addition, I’m very busy at this time and don’t have enough free time for cooking that’s so terrible. Today I think of the easy dish for my rush meal called noodles and I choose shiitake mushroom for improving the protein.


Photo: veganmom30

I’m interested in noodle for a long time because I can find the noodles in many countries with the variety menu especially for the wheat noodle which’s the Asian cuisine. Also, there are many different names of this noodle like Somen or Udon in Japan, Pasta in Italy and so on.

Kitchenware
- Large pot
- Skillet
- Knife

Ingredients
- 1/3 cup of cashews, chopped
- 1/2 cup of water
- 1/2 teaspoon of chili paste with garlic
- 2 teaspoons of fresh ginger, grated
- 1 tablespoon of dark roasted sesame oil
- 2 tablespoons of canola oil
- 2 tablespoons of soy sauce
- 2 tablespoons of seasoned rice vinegar
- 1 medium bell pepper, sliced thin
- 1 lb wheat noodles
- 4 garlic cloves, minced
- 8 oz shiitake mushrooms, sliced thin
- 8 oz sugar snap peas, cut in half

Preparation

1. Pour water into a large pot and bring it to boil.
2. Place the oil in a skillet over medium high heat.
3. Add the chili paste with garlic and ginger. Cook 45 seconds and stir steadily.
4. Add the bell pepper and mushrooms in the skillet. Cook 4 minutes and stir occasionally.
5. Slow add the water. Then, turn to low heat.
6. Add the peas. Cook 4 minutes or until they are just slightly tender.
7. Add the soy sauce and vinegar slowly. Mix them well and remove from heat.
8. Cook the noodles in the boiling water for 7 minutes or until they are tender to your liking. Drain well and add to the skillet with the medium high heat.
9. Toss the noodles to coat well.
10. Add the sesame oil. Cook 1 minute and stir constantly.
11. Remove from heat.
12. Sprinkle with the cashews and serve.

Shiitake Mushroom

Shiitake are often dried and sold as preserved food in packages. These must be rehydrated by soaking in water before using. Many people prefer dried shiitake to fresh, considering that the sun-drying process draws out the umami flavour from the dried mushrooms by breaking down proteins into amino acids and transforms ergosterol to vitamin D. The stems of shiitake are rarely used in Japanese and other cuisines, primarily because the stems are harder and take longer to cook than the soft fleshy caps. The highest grade of shiitake are called donko in Japanese.


Photo: wikimedia.org

Today, Shiitake mushrooms have become popular in many other countries as well. Russia produces and also consumes large amounts of them, mostly sold pickled; and the shiitake is slowly making its way into western cuisine as well. There is a global industry in shiitake production, with local farms in most western countries in addition to large scale importation from China, Japan, Korea and elsewhere.

The antiviral effects are believed to be caused by Shiitake's ability to produce interferon. Researchers have reported that consumption of Shiitake mushrooms lowers blood cholesterol levels by as much as 45 percent. The most dramatic results occurred when high-cholesterol foods were eaten simultaneously with Shiitake.

Because they can now be grown world wide, their availability is widespread and their price has decreased.

Sources: shiitakecenter.com, wikipedia.org

Are you bored the simple French fries, the potato soup and whatever? If you say yes, you will be pleased with my recipe for today. I’m talking about potato au gratin which is so easy cuisine; you just layer the ingredients and bake them. Moreover, when you think of gratin, potato gratin is the most popular and if you don’t know what gratin is, you should read this.


Photo: freerecipes.org

Gratin is a widely-used culinary technique in food preparation in which an ingredient is topped with a browned crust, often using breadcrumbs, grated cheese, egg and/or butter. It originated in French cuisine and is usually prepared in a shallow dish of some kind.

In modern day life health care has taken a back seat. Eating habits have gone worse. We are totally dependent on junk food. Junk food is not only insufficient to satisfy our body needs. It also harms our body drastically. Today we are so dependent on medication that we have forgotten to prevent disease. As we know that prevention is better then cures. We should plan our food in a way that it is more on healthier side. There is a say that health body consist healthy mind.


Photo: louisiana.gov

Now the question arises what are healthy recipes? There is nothing extraordinary it takes to make healthy recipes. You need add or remove something from a dish.

There are lots of things we need to check from our food. Junk food gives us extra calories and fats. We should restrict ourselves from eating plenty of junk foods. Healthy recipes are dishes which contains fewer amounts of calories and fats. If we cut short sweets intake that is healthy recipe. Elimination of sugar not only prevents dieses like diabetes and heart diseases also helps a person in maintaining a slim and lean body. If we reduce amount of sugar from any recipes it becomes a healthy recipes. Sugar is enemy for a person who is suffering from high blood pressure. Reducing salt from any dish makes it a healthy recipe for a person of that sort.

Second question is that why to use healthy recipes? As we have discussed examples of sugar and salt. That helps a person to prevent fatal disease just by changing a mere taste. Healthy recipes help to limit calories and fats. Provide to help in gaining useful protein and carbs. By having healthy recipes one can get fresh food, pesticide free food. Another thing is that in a usual healthy recipe amount of fruits and vegetables is more. Fruits and vegetables are helpful in making a dish healthier.


Photo: mariasmenu.com

Medicines are generally infamous for side effects. By using healthy recipes we can replace medicine. That is one add advantage with healthy recipes. These are the reasons for them one uses healthy recipes.

One needs not to be an expert to make a healthy recipe. There are some ideas which can help you in making a recipe into a healthy recipe. Few of them are here

• Replace milk by low fat skimmed milk.
• Replace butter by soy oil.
• Boiling is better than frying.
• Use brown bread instead of normal one.
• Elimination of egg yolk can be very useful for reducing cholesterol.
• Use less cold drinks and processed food as far as possible.
• Try to reduce amount of calories and fats.
• Reduce intake of spices, salts and sugar.

Conclusively we can see that it doesn’t take very much to make healthy recipes. Just change some ingredients in regular dishes that will change recipe into healthy recipe. These recipes not only prevent you from fatal diseases like high blood pressure, heart disease and others but it helps you to live a healthy medication free life style.

This is a full article which also published at article directories. Read more articles please visit ezinearticle.com.

Today I’m out of work so I went to the super market for storing victuals in my refrigerator and I bought many kinds of vegetables. I’m so happy to see my fridge full of veggies. I also bought bean and want to cook it for my today’s dinner. I recall one recipe that’s a hot bean soup.


Photo: besottedgourmet.com

When you peep through this bean soup’s preparation, you may think that’s too long but I want to tell you that it’s easier than you think. I just intensively tell you in each step with the tips for each kind of veggie. So, now, it’s a time for our hot wonderful soup

Kitchenware
- Large soup kettle
- Pot
- Roasting pan
- Knife
- Trencher

Ingredients
- 1/4 teaspoon of pepper
- 1/2 teaspoon of dried thyme
- 1 teaspoon of salt
- 1 teaspoon of brown sugar
- 2 tablespoons of olive oil
- 2 tablespoons of lemonade
- 1/2 cup of finely chopped fresh parsley
- 8 cup of water
- 1/2 small cabbage, coarsely chopped
- 1 medium butternut squash, peeled, seed and cut into 1 1/2 in cubes
- 1 small hot chili pepper, chopped
- 1 (28 oz) can diced tomatoes
- 1 lb navy beans
- 2 lg. onions, chopped
- 2 lg. carrots, peeled and cut into 1/2 in pieces
- 2 bay leaves
- 4 garlic cloves, chopped
- 4 parsnips, peeled and cut into 1/2 in pieces
- Non stick olive oil cooking spray

Preparation

1. Add the beans in a kettle and pour just enough water to cover the beans with high heat. Bring to a rapid boil about 2 minutes.
2. Remove from heat and cover and allow beans to set about 1 1/2 hour to soften. Rinse kettle and place the olive oil in the kettle when beans soft drain and rinse well.
3. Heat the oil over medium high heat. Add the onion and cook 8 minutes, stirring often.
4. Add the bay leaf and garlic. Cook for 1 minute stirring to combine them. Then, pour the water into the kettle.
5. Add the beans, thyme, cabbage, chili pepper and tomatoes into the pot and heat them over high temperature, bring to a rapid boil.
6. Adjust heat to low, partially cover and let simmer about 1 hour.
7. Add the squash, carrots and parsnips in a roasting pan spray with the non stick olive oil. Then, spray the vegetables with the olive oil spray.
8. Preheat oven to 400 degrees and roast for 15 minutes.
9. Turn vegetables and continue roasting 15 minutes more until vegetables begin to caramelize.
10. Add the vegetables to the soup kettle. You may add more water if the soup is thick.
11. Continue to simmer another hour or until the beans are very soft. Add the salt and pepper.
12. Stir slowly in the lemonade and stir in the brown sugar until dissolved.
13. Remove the bay leaf and stir in the parsley before serving.

Presently, I have fun with finding some Italian food for my dinner but I'm so bored with the same shape of macaroni or pasta. I found the new one it's a tortellini which is a rind-shaped. Absolutely, I still cook for my healthy recipe so I choose my favorite vegetable, verdant broccoli.


Photo: media.rd.com/

Specially, I think I've never told you about the benefit of eating this vegetable although I love in it. You will not taste only the crispy floret but you also get variety kinds of vitamin like A, C and K. as well as dietary fiber. That's so useful for the women. Let's fun with this normal dish!!! But I'm sure that you will be stuck with it.

Kitchenware
- Large sauce pan
- Small skillet
- Mixing bowl
- Knife
- Shaker container

Ingredients
- 1 lg. garlic cloves, minced
- 1 lb frozen cheese tortellini
- 1 red bell pepper, cut into strips
- 1/2 teaspoon of salt
- 2 tablespoons of red wine vinegar
- 1/4 cup of pine nuts
- 1/3 cup of olive oil
- 5 cup of tiny broccoli florets
- Cold water

Preparation

1. Fill water into a sauce pan with a half level with medium-high heat. Then, boil it.
2. Add the broccoli and cook about 3 minutes for let it still crunchy.
3. Add the red peppers and boil for about 15 seconds.
4. Remove vegetables and place in a bowl of cold water.
5. When the water becomes room temperature pour out the water and replace with cold water.
6. When that water become room temperature drain the vegetables and pat dry.
7. Cook the tortellini as directed on the package. Drain well.
8. Add the cooked tortellini in a large mixing bowl.
9. Add the pine nuts in a small skillet over medium heat.
10. Toast the nuts about 5 minutes. Stir often and pay close attention because it can burn quickly.
11. Scatter the toasted nuts to the tortellini.
12. Mix in the broccoli and peppers.
13. Place the red wine minced garlic, vinegar, salt and olive oil in a shaker container. Shake well to incorporate all ingredients together.
14. Pour the dressing over the tortellini and broccoli mixture. Cover and let set for about 30 minutes before serving.

Photo: lilinoe

Broccoli Benefits
Broccoli is a spectacular and unique package of versatile disease fighters and abundant in numerous strong, well-known phytochemicals and antioxidants, including indoles, isothiocyanates, quercetin, glutathione, beta carotene, vitaminC, folate, lutein, glucarate, and glutathione. Broccoli is extremely strong in anticancer activity, particularly against lung, colon, and breast cancers. Like other cruciferous vegetables, it speeds up the removal of estrogen from the body, helping suppress breast cancer. Broccoli is rich in cholesterol-reducing fiber and has antiviral and antiulcer activity. It is a super source of chromium that helps regulate insulin and bloodsugar. Broccoli is also a good source of calcium, thus help fight osteoporosis. Source: foodasfood.com