12 Healthy Low-Fat Snacks to Enjoy
April 2, 2010
1. Pretzels (lightly salted or unsalted)
2. Bagels with tomato sauce and low-fat cheese
3. Flavored rice cakes (like caramel or apple cinnamon), ampao
4. Soupy noodles, macaroni soups, or even arroz caldo
5. Popcorn - air popped or low-fat straight from the microwave
6. Low-fat cottage cheese topped with fruit or spread on whole-wheat crackers
7. Boiled corn, saba, camote, or cassava
8. Veggies with low-fat or fat-free dip, such as carrots, zucchini, cucumber, turnips
9. Frozen fruit bars, Jell-O, popsicles
10. Angel food cake topped with strawberries or raspberries and low-fat whipped cream
11. String cheese or little cube cheese
12. Vanilla wafers, gingersnaps, Graham crackers, animal crackers, fig bars, raisins
VANILLA-POACHED NECTARINES WITH RASPBERRIES
April 2, 2010
Ingredients:
1-1/2 cups (330g) sugar
1 vanilla bean, split and scraped
4 medium (680g) firm ripe nectarines, halved, seeded
125g raspberries
Procedure:
1. Combine the sugar and vanilla bean and seeds with 1-1/2 cups (375mL) water in a medium saucepan. Stir over medium heat until sugar dissolves.
2. Add the nectarines; simmer gently, stirring occasionally, for 5-8 minutes or until the nectarines are just tender. Remove from heat; add raspberries and cool in the syrup.
3. Peel the skin from the nectarines and discard. Serve with thick cream or vanilla ice-cream, if desired.
(Not suitable to freeze or microwave)
Servings: 4
Preparation and Cooking: 15 minutes
Very Fast Mini Pizza
March 31, 2010
Need a healthy dinner fast?
Try these mini pizzas.
Top whole grain English muffins with tomato paste, capsicum, pineapple, tomatoes and a little cheese sprinkled on top (make a few extra and freeze for up to 1 month).
PASTA SALAD
March 31, 2010
Ingredients:
400g penne
100g sliced salami, chopped (or sliced cabanossi)
1 cup baby rocket leaves (or basil leaves)
100g button mushrooms, sliced
1/2 cup black olives
1/2 cup sliced marinated artichokes
1/4 cup halved semi-dried tomatoes
4 baby bocconcini, sliced
125g cherry tomatoes, halved
crusty bread, to serve
DRESSING:
1/4 cup olive oil
2 tbsps lemon juice or white wine vinegar
1 tsp Dijon mustard
1 clove garlic, crushed
PROCEDURE:
1. Cook pasta in a large saucepan of boiling, salted water, following packet instructions, until al dente. Drain and return to the pan. Allow to cool.
2. Dressing. In a jug, whisk together all ingredients. Season to taste.
3. Toss salami and all salad ingredients through pasta. Drizzle with dressing. Serve with crusty bread.
Servings: 4
Preparation: 20 minutes
Cooking: 15 minutes
Top Tip: If available, use leftover sliced char-grilled vegetables and crumbled feta.
EGGPLANT WITH BEANS
March 30, 2010
Ingredients:
2 tbsps olive oil
1 pc chopped onion
2 cloves garlic, crushed
1 pc medium eggplant, chopped
2 pcs zucchini, chopped
1 tsp ground chilli powder
1 tsp paprika
400g can diced tomatoes
300g can red kidney beans, drained and rinsed
1 cup vegetable stock
2 tbsps tomato paste
1 tbsp sugar
1 cup Greek-style yoghurt
1 tbsp lemon juice
3 tsps mint, chopped
Tabasco
1/4 cup coriander leaves
rice, yoghurt sauce to serve
Procedure:
Heat olive oil in a large frying pan on medium. Saute onion and garlic for 2-3 minutes, until softened. Add eggplant, zucchini, ground chilli powder and paprika. Cook, stirring, for 5-6 minutes. Stir in diced tomatoes, red kidney beans, vegetable stock, tomato paste and sugar. Bring to boil on high, reduce heat to low and simmer 10-15 minutes, until sauce thickens. In a bowl, combine Greek-style yoghurt, lemon juice, mint and a few drops Tabasco. Season to taste. Stir coriander leaves through eggplant. Season to taste. Serve with rice and yoghurt sauce.
THAI-STYLE FRIED RICE
March 30, 2010
Ingredients:
2 tbsps peanut oil
1 pc onion, finely chopped
3 garlic cloves, crushed
1 long green chillies, seeded, finely chopped
2 tsps graged fresh ginger
2 tsps red curry paste
1 pc red capsicum, seeded, chopped
100g green beans, sliced
4 kaffir lime leaves, thinly sliced
4 cups cooked, cooled jasmine rice (1-1/3 cups uncooked)
2 cups sliced cooked leftover chicken
2 tbsps tamari
1 tbsp fish sauce
1/2 cup thai basil leaves (or use regular basil)
lime wedges, to serve
Procedure:
1. Heat oil in a wok on medium. Stir-fry onion, garlic, chillies and ginger for 2-3 minutes, until softened.
2. Add paste and cook for a further 1 minute, until the mixture is fragrant.
3. Mix in capsicum, beans and lime leaves, stir-fry for 1-2 minutes, until vegetables are tender. Add the cooked rice, chicken, tamari and fish sauce, then stir-fry for 2-3 minutes, until heated through. Stir in the basil. Serve the rice in bowls with lime wedges.
Servings: 4
Preparation: 15 minutes
Cooking: 10 minutes
Tip:
Tamari is a type of soy sauce usually made without wheat - look for gluten-free tamari at health food shops and some supermarkets.
ROASTED PUMPKIN, SPINACH AND FETA SLICE
March 30, 2010
Ingredients:
750g butternut pumpkin, peeled, deseeded, and cut into 3cm pieces
2 zucchini, cut into chunks
1 pc large red onion, cut into thin wedges
2 tbsps olive oil
80g baby spinach
90g feta cheese, crumbled
8 eggs
1/2 cup cream or milk
salad, crusty bread to serve
Procedure:
1. Preheat oven to very hot, 220C. Line a large baking dish with foil. Lightly grease an 18 x 28cm slab pan. Line base and sides with baking paper, allowing a 2cm overhang at both long ends.
2. Toss pumpkin, zucchini and onion in prepared baking dish with oil, season to taste and spread out. Bake for 15-20 minutes, or until vegetables are golden and tender. Remove from oven. Toss with spinach.
3. Place vegetables in slab pan and spread out. Sprinkle evenly with feta.
4. In a large bowl, whisk together eggs and milk and season to taste. Pour over vegetable mixture.
5. Bake for 30-35 minutes, until set. Set aside for 10 minutes. Serve with salad and crusty bread.
Servings: 8
Preparation: 15 minutes
Cooking: 55 minutes
Tip:
You could also try leftover baked vegies - or broccoli, capsicum and mushrooms.
HEARTY VEGGIE SOUP
March 30, 2010
Ingredients:
2 tbsps olive oil
2 cooked beef sausages
1 pc onion, finely chopped
2 cloves garlic, crushed
1 stalk celery, chopped
1 pc carrot, chopped
1 zucchini, chopped
1 liter vegetable or chicken stock
2 x 400g cans crushed tomatoes
420 g can cannellini beans, rinsed, drained
2 cups water
2 cups finely shredded cabbage
1/2 cup small shell pasta (or other small soup pasta)
2 tbsps chopped parsley
crusty bread, to serve
Procedure:
1. Heat half oil in a large saucepan on high. Brown sausages for 2-3 minutes, turning. Cool, slice, set aside.
2. Heat remaining oil in same pan on high. Saute onion and garlic for 2-3 minutes, until onion is tender. Add celery, carrot and zucchini. Cook for 4-5 minutes, until tender.
3. Return sausages to pan with stock, tomatoes and water. Bring to the boil. Reduce heat and simmer uncovered, for 30 minutes.
4. Stir in beans, cabbage and pasta. Simmer for a further 8-10 minutes, until pasta is tender. Stir through parsley. Serve with crusty bread.
Servings: 4
Preparation: 15 minutes
Cooking: 50 minutes
Tip:
You could use 2 or 3 chopped bacon rashers, or chopped sliced salami in place of the sausage - or a combination.
What’s with Watermelon?
March 29, 2010
Anyway you slice it (or even if you carve it into a baby-carriage centerpiece for your next dinner party), watermelon hits the spot on a hot day - and you are not just tickling your taste buds. Watermelon’s packed with nutrients, like lycopene (lowers the risk of prostate and cervical cancer), vitamin A (promotes eye health) and vitamin C (boosts immunity and fights infection).
KITCHEN HINTS
March 28, 2010
Smart cooks not only follow recipes, they follow instructions for safe food preparation, handling and storage. When food - especially raw food - is not handled properly, bacteria that causes contamination can grow and spread to cooked and ready-to-eat foods. They types of foods that bacteria prefer include dairy products, egg products, meat and poultry, smallgoods (not including salami), processed meat and chicken products, fish, shellfish and fish products. People who prepare and serve food can take a few simple precautions that will ensure their delicious meals are enjoyed by all!
Prepare your dishes using the freshest food ingredients possible.
Cook raw foods thoroughly before consumption.
Store ready-to-eat and cooked food in different containers from raw food to prevent the spread of bacteria from one to the other.
Store all food in clean, washable containers or covered with aluminum foil or plastic wrap.
Wash hands with hot water and anti-bacteria soap before handling food.
Thoroughly wash all kitchen utensils and equipment (such as cutting boards) before and after you use them when preparing raw foods.
Avoid storing foods below 5 degrees Celsius and above 60 degrees Celsius or in moisture.
Keep buffet food covered with plastic wrap or aluminum foil if it is out for several hours.
Serve food as soon as possible after preparation.
