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Home » Arsip untuk bulan Januari 2014
Kamis, 30 Januari 2014

Cranberry Asparagus with Pine Nuts



food recipe Cranberry Asparagus with Pine Nuts

Ingredients

2 lbs asparagus spears, washed and trimmed
1 tsp fresh ginger, grated
2 tbsp cranberry chutney (reduced sugar)
2 tbsp extra-virgin olive oil
1 tsp lemon juice
3 tbsp pine nuts
Salt and freshly ground black pepper, to taste

Directions

Prepare a steamer with boiling water. Add asparagus, cover, and steam until tender crisp, about 3-5 minutes. Transfer hot asparagus to a serving plate.
In a small bowl, whisk together ginger, cranberry chutney, olive oil, lemon juice, and salt and pepper. Pour over asparagus. Sprinkle with pine nuts.
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Apple and Onion Soup



Ingredients

1 Tbsp canola oil
2 medium yellow onions, sliced
1 small leek, chopped
1/2 Tbsp fresh rosemary, chopped
1/2 Tbsp fresh thyme
3 organic apples, cut into small dices
6 cups fat-free, low-sodium vegetable broth

Directions

  • Heat the oil in a medium saucepan over medium heat. Add the onions and sauté until golden.
  • Pour in the broth and bring to the boil over medium-high heat. Add the apples, and reduce the heat to medium-low. Simmer for 10 minutes.

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Rabu, 29 Januari 2014

Super-Nutritious Broccoli Salad with Apples and Cranberries


This low-GI broccoli salad featuring apples and cranberries is low in calories and low in fat, but loaded with a wide range of nutrients.

Recipe for Broccoli Salad with Apples and Cranberries

Ingredients

  • 4 cups fresh broccoli florets
  • 1/2 cup dried cranberries
  • 1/2 cup sunflower seeds
  • 3 organic apples
  • 1/4 cup red onion, chopped
  • 1 cup plain, low-fat yoghurt with probiotic bacteria
  • 2 Tbsp Dijon style mustard
  • 1/4 cup honey

Directions

  • Combine broccoli florets, dried cranberries, sunflower seeds, chopped apples, and chopped onion in a large serving bowl. Blend yoghurt, mustard, and honey in a small bowl.
  • Add dressing to the salad and toss. Chill before serving.
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Tomato, Cucumber and Red Onion Salad



Ingredients

2 large cucumbers, peeled and coarsely chopped
3 large tomatoes, coarsely chopped
2/3 cup red onion, coarsely chopped
1/3 cup balsamic vinegar
1/2 tbsp white sugar
3 tablespoons extra virgin olive oil
Salt and pepper, to taste
Fresh basil or mint leaves, for garnish (optional)

Directions

In a large bowl with a lid, combine all ingredients. Cover, and shake to mix.
Season with salt and pepper.

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Senin, 27 Januari 2014

Cucumber Honeydew Smoothie




Ingredients

1 1/2 cup cucumber, unpeeled, chopped
(most nutrients are in the peel)1 1/2 cup honeydew melon, chopped
1 cup plain non-fat yoghurt with probiotic bacteria
1 Tbsp fresh mint, chopped
Fresh lemon juice
Crushed ice
Lemon wedges, for garnish
Fresh mint leaves, for garnish
Directions
Combine all the ingredients, except the lemon wedges and mint leaves, in a blender and blend until smooth.
Pour the mixture into glasses and garnish with lemon wedges and mint leaves.
Serve with plastic-free straws which are good both for you and the environment.



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Catechin-Rich Ice Tea






Ingredients
2 cups water
2 1/2 tsp loose green tea leaves
(loose leaves release more catechins than tea bags)3 Tbsp freshly pressed organic lemon juice
Directions
Boil the water. Place green tea leaves in tea pot and pour boiling water into the pot. Let steep five minutes.
Strain the tea and add lemon juice (lemon juice is rich in vitamin C which helps make the catechins contained in green tea more available to the body).
Refrigerate until completely chilled before serving.
Serve with eco-friendly straws made of tough borosilicate glass, stainless steel, or bamboo.

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Pear Frost with Ginger



Ingredients

2 cup organic pears, peeled and chopped
1 cup apple juice
1 tsp fresh ginger root, grated
1 cup crushed ice

Directions

Combine first three ingredients in a blender or food processor and process until smooth.
Pour over crushed ice in tall glasses and garnish as desired. Serve with quirky eco-straws made of stainless steel, glass, or bamboo.
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Scandinavian Blueberry Soup (Blåbärssoppa)



Ingredients

4 cups blueberries
2 cup water
1/2 cup sugar
4 tbsp potato starch

Directions

Place blueberries, sugar, and water into a saucepan and bring to a boil.
Mix potato starch with a few drops of cold water and stir into blueberry mixture. Continue stirring over low heat until soup thickens.
Pour into a serving dish and serve immediately. Alternatively, you can sprinkle soup with a bit of sugar, cool it in the fridge, and serve chilled.

Did you know?

To fully benefit from the antioxidant powers of blueberries, it is best to eat blueberry dishes without dairy. In a recent study, volunteers were given 200 grams (7 ounces) of blueberries with either 200 ml (0.8 cups) of water or 200 ml milk. Those who consumed blueberries with water had a significant increase in their plasma antioxidant capacity. Interestingly, this effect was not found in those volunteers who ingested blueberries with milk. The study authors believe that the ability of milk to impair the antioxidant powers of blueberries may be a result of blueberries' natural affinity for milk protein.
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