For my December Recipes for $7 I have chosen Potato Gratin and a Chocolate Cheese cake. Potatoes are inexpensive around the world so you should not have any problems getting a cheap bag of those.

With the cheese cake you might already be able to source some ingredients from your cupboard already if you are a keen cook and like to cook at home. So you might not have to buy too many ingredients.

I personally do not like cheese cake that much but the rest of my family really loves it. If you get it right then the cheesecake can be unbelievable but sometimes like myself if you get it wrong the rest of your family will soon let you know!

Au Gratin Potato:

Ingredients:

175g/6¼oz Potatoes
30g/1oz Unsalted Butter
2 Garlic Cloves, Peeled/Chopped
285ml/½ pt Double Cream
110g/4oz Mature Cheddar Cheese, Grated
Salt And Ground Black Pepper

Method:

1. Bring a large pan of water to the boil and cook the potatoes for 6-8 minutes, or until tender. Gently melt the butter in a large non-stick frying pan and fry the garlic for 1-2 minutes.

2. Stir in the cream and cheese and simmer gently for a few minutes, or until the cheese has melted. Season. Drain the potatoes, and once cool enough to handle, slice. Layer the slices into an ovenproof gratin dish.

3. Pour the creamy cheese mixture over the potatoes. Serve.

4. I like to bake this dish with some grated cheese over the top mixed with some breadcrumbs then put in a moderate oven for 10-15 minutes.

Chocolate Cheese Cake:

Ingredients:

1 1/2 Cup Light Process Cream Cheese
1 Cup Sugar
1 Cup 1% Low Fat Cottage Cheese
1/4 Cup Plus 2 tbsp Unsweetened Cocoa
1/4 Cup All Purpose Flour
1 tsp Vanilla Extract
1/4 tsp Salt
1 Egg
2 tbsp Semi Sweet Chocolate
Mini-Morsels
Chocolate Curls

Method:

1. Sprinkle chocolate wafer crumbs in bottom of a 7-inch spring-form pan. Set aside. Position knife blade in food processor bowl; add cream cheese and next 6 ingredients, processing until smooth.

2. Add egg and process just until blended. Fold in the chocolate morsels. Slowly pour mixture over crumbs in pan. Bake at 300 degrees for 65 to 70 minutes or until cheesecake is set.

3. Let cool in pan on wire rack. Cover and chill for at least 8 hours. Remove sides of pan, and transfer cheesecake to a serving platter. Garnish with chocolate curls, if desired.

There are 5 superfoods that you just simply should not live without. These little powerhouses are incredible ways to get all the nutrition without the fat. They are hidden treasures that are easy to keep for snacking, and require no preparation. Most have very little calorie content and will surprise you at their benefits to your health.

One of the top 5 superfoods are blueberries. Not only are they the perfect pre-packaged meal, but they are inexpensive and above all yummy. Who knew this little package of perfection could be so packed full of antioxidants and phytoflavinoids. They are also chalked full of vitamin C and potassium, making them quite possibly the best post work out snack. They have been proven to lower risks of both cancer and heart disease, and have anti-inflammatory properties.

Nuts, quite possibly the best snack available. Nuts can be carried with you everywhere and have all of the nutrition that your body needs to stay healthy. Carrying a ton of healthy fat, it makes you feel satiated, is an excellent form of protein and is perfect for a diet rich in dietary fiber. They have also been shown to lower cholesterol and guard against heart disease.

Olives are another perfect superfood for the heart and body. Olives are full of good fats that help to protect the heart and come with a high concentration of antioxidants that are unparalleled by many other foods. They are also incredibly delicious and perfect to carry on the go. Low in saturated fat, high in the good kind, they make you feel full without all the calories.

Spinach makes the perfect make shift salad. It is full of antioxidants, and high in fiber, perfect for the individual who is looking to lose or maintain their weight. They are also loaded with Vitamins. It is also high in iron which can aid the body to protect again anemia, a problem for many woman.

The last of the 5 superfoods is green tea. There is a reason why individuals from the Orient live long and healthy lives. Tea has so many beneficial nutrients for the body without any calories and also aids in the importance of hydration. It is full of antioxidants, and shows some promise for aiding in digestion and weight loss. Truly a miracle food and one that can be consumed with very little effort on your part.

If you are trying to lose weight, make sure that you are not sacrificing your health in an attempt to cut calories. Even if you are trying to cut down on your intake, you still need to make sure that you are getting the right nutrition to keep your body healthy. Getting nutrition from your favorite low calorie drinks is the best way to get all the vitamins that you need. Hidden in your favorite everyday drinks is all the nutrition that your body will need to maintain a sound body.

When you have that first cup of morning Joe, you probably do so to get that heart pumping. Coffee is more than just caffeine, however. Coffee is chalked full of antioxidants, more so than both tea and cocoa. When you drink coffee not only does it give you that little boost that may help to enhance your work out, but it will provide you with some pretty potent antioxidants to keep your body protected from cell damage and break down.

Milk is also an excellent source of nutrition for anyone who is cutting calories. Skim milk has most of the nutrients of whole, but a fraction of the calories. Full of Vitamin D and calcium, this potent drink has also been shown to aid in weight loss. Studies have also shown that it is a great way to enhance your work out, or to unwind after a strenuous one.

It has all the carbohydrates, as well as the hydration, that your body will need if you hit the gym. Containing sodium and potassium in high amounts, it is the perfect way to help aid those sore muscles.

Water, perhaps the most essential of all the drinks that a body needs to stay well. Water is the ultimate no-calorie drink to keep your body hydrated both before, during and after a workout. Drinking water before and during meals is also a good way to cut back on your hunger.

If you drink a significant amount of water during or before meals makes you feel full faster, cutting back on your portion size. There are also many different new flavored waters that contain nutrients and vitamins to increase its natural benefits. Drinks are the perfect way to get all the nutritional needs you require without any additional calories. A body functions best when it has all the proper nutrients that it requires.

The USDA has recently introduced the new MyPlate diagram, which is slated to replace the, apparently, archaic Food Pyramid. While it is certainly something that will take some getting used to, this design it does appear to be much easier to understand what the average American diet should be. Not surprisingly it is very similar to the old food pyramid, but there are some changes.

First of all, if you recall, the base of the food pyramid used to be the section that was breads, grains, and starches. Of course, we realize now that a “starch” was quite often part of the vegetable category. Regardless of this, though, because it performed functions that were similar to grains, they were lumped together. You were supposed to get at least 6 servings a day.

On the second tier of the food pyramid were the fruits and vegetables, which were categorized separately. You were supposed to get at least 2 servings of fruit and at least 3 servings of vegetables.

The third tier showed that you were supposed to get 2 servings of meat, poultry, fish, dry beans, and or nuts. It also showed that you should get three servings of milk, yogurt, or cheese. Obviously, these are more commonly known as the meat and dairy groups, respectively.

Atop the pyramid was the “fats, oils, and sweets” category, which you are supposed to eat “sparingly.” This is, perhaps, the most confusing aspect of the food pyramid because this category must be something that is part of the RDA of nutrients, because it is part of the food diagram.

This is probably one of the reasons why the food pyramid was “reimagined.” Honestly, it was a bit confusing, especially when you consider that the RDA (Recommended Daily Allowances) for all of the vitamins and minerals are dependent on your size and on the amount of calories you need in a day.

The MyPlate diagram, though, simplifies everything. Instead of focusing on how many “portion” you are supposed to eat during the day, it directs your attention to the how much of your diet should be dedicated to particular foods.

The MyPlate diagram is simply a pie chart that looks like a dinner plate. On the plate are the four major food groups: Vegetables, proteins, grains, and fruit. Half of the plate is fruits and vegetables, with the latter occupying a little more space, suggesting it is slightly more important. Proteins and grains, then, are each about one-quarter of the plate. The dairy food group is signified by a “cup of milk” on the side.

Thanks for reading my blog post and in the meantime if you would like to read more of my fantastic cooking tips and food recipes you can subscribe to my RSS feed or join my free online Ezine.

To your food heaven

Dominic

In 2010, three of the five biggest health risks in America were preventable. Out of the ten biggest, six were preventable. Obviously this equates to a statistic that describes that 60% of the deadliest or most common health problems in the United States could have been avoided, according to life insurance companies. These include:

• Heart disease
• Type 2 diabetes (the fastest growing health impairment of 2010)
• Depression and mental illness
• Respiratory diseases
• Sleep Apnea
• Hepatitis

Aside from Stroke, the remaining conditions were all types of cancer. While there are things that you can do to prevent a stroke (as well as many cancers) these conditions can also be quite unpredictable. On the other hand, the likelihood that you will become afflicted by any of the six aforementioned conditions can be greatly decreased if you improve your lifestyle.

There are really only two things that you need to do if you want to prevent the contraction of any of these conditions in your life.

1)      Get more exercise

2)      Make healthier eating decisions

Many people complain that they simply cannot make time for exercise and while this is sometimes a reasonable excuse, it does not negate the fact that if you want to be healthier, exercise is important. It is especially important to exercise if you want to lose weight.  This is because you need to burn more calories in the day than you take in.

However, if you simply want to lead a healthier life, simply eat healthier food. While it can help you to lose weight if that is your goal, eating healthy will make you feel better and give you more energy. It will also keep you out of bed and out of the doctor’s office with illnesses.

There are really only a couple of things that you need to do in order to adapt your diet to a more favorable one.

1)      Eat more fruits and vegetables: Organic compounds contain natural carbohydrates for energy, antioxidants which help to fight premature aging, fiber which aids in digestion and nutrient absorption, and various vitamins and minerals that help to strengthen bones, soft tissue, and all vital functions

2)      Eat more lean protein: you need protein to get the amino acids that are the building blocks of many vital functions as well. However, you don’t need any of the fat that some proteins come with. Eat lean proteins so that you don’t store any access fat in your body. You’ll have more energy and feel better.

Thanks for reading my blog post and in the meantime if you would like to read more of my fantastic cooking tips and food recipes you can subscribe to my RSS feed or join my free online Ezine.

To your food heaven

Dominic

While many experts agree that you exercise should be an important part of your life (if you want to be healthy—and who doesn’t?), good health begins and ends with the proper diet. After all, you need energy to be able to work out and you need antioxidants to repair the damage done to your cells when you work out (this is a good thing).

Where do you get these things? Well, you can always take a natural vitamin and mineral supplement, but for the best results you should simply try and eat better. Here are a few things you need to remember when trying to maintain a proper diet:’

1)      Whatever you “eat,” that is your “diet.” The word “diet” is thrown around a lot these days, but most people do not use it properly. “Diet” refers to the regular eating habits of an animal. Your “diet” is whatever you eat regularly. When you “go on a diet” what you are really doing is “modifying your diet” to focus on healthier foods.

2)      Eat a variety of NUTRIENT-RICH foods. The key here is in the term “nutrient-rich” foods, which is another way to say “natural” or “organic.” Processed foods are stripped of most nutrients and if the box says that the product has “vitamins and minerals” they are usually synthetic and added during the process.

3)      Eat a balance of fruits, vegetables, grains, and proteins. The new understanding of the American diet shows that you should eat more vegetables than fruits and more grains than protein. However, they are all relatively equal, which is quite different from the food pyramid of the past.

4)      Balance your food over time. Nobody is perfect, and there is nothing in the “rules” that says you have to stay away from your favorite foods, even if you know they are not good for you. It’s not forbidden for you to eat foods that are high in salt, fat, or sugar, but just know that there should be a limit to how much you can have on any given day.

5)      Change is good, but gradual change is better. Like anything else, it is very difficult to simply change your habits and behavior in the blink of an eye. Have a plan for what you need to do and set a few goals. Change simple things at first and over time the big changes will become easier.

Thanks for reading my blog post and in the meantime if you would like to read more of my fantastic cooking tips and food recipes you can subscribe to my RSS feed or join my free online Ezine.

To your food heaven

Dominic

We are all living in a very advanced and fast-paced world full of stress, takeaway food, coffee, and more stress. With that, it can be very difficult to keep yourself healthy and find time to exercise, especially if you have the same time schedule as me. I work throughout the day, thus I do not have any spare time to exercise. I cannot go on a diet either. Apart from I cannot find the best diet plan for myself, I feel that eating healthy foods is enough to keep myself trim and fit.

Reasons I chose eating healthy over diet

As mentioned earlier, I am always on the go. And most of the diet plans out there will usually require a person to cutback on certain type of foods like carbohydrates or even decrease food intake which I cannot take. I need all the energy I can get to last the whole day. And I cannot skip carbohydrates because they keep me full for longer periods of time.

Eating vitamins and minerals-rich foods is the best alternative that I can suggest to those who want to alter their lifestyle practices and make them a little healthier. By consuming good foods and the right amount as well, diet and meal plans will no longer have a place in your life.

Guide to eating healthy

Do not skip breakfast. I know you have probably heard of this a thousand or perhaps a million times over. Yes, take it from me. If you want to stay healthy, do not skip breakfast because this is the most important meal of the day. This serves as your fuel to last the whole day. I eat heartily during breakfast. Usually I consume wheat bread with eggs, or cornflakes with full cream milk and toast – anything that has carbohydrates.

Skip the coffee. Having caffeine in the morning is not really recommended, well for some. For me, I would rather have a full cup of fresh juice. If you do not have time to use the blender in the morning, I suggest that you do it at night, and keep the juice stored in the fridge so that it will still be good.

Have light snacks in between meals. Go for energy bars or an apple for energy boost. This will keep you from feeling fatigue.

Lunch is important too. Yes, do not skip lunch as well. If you had a heavy breakfast, you can have less food at lunch but still eat.

End the day with a light dinner. You can have tossed salad or soup and cap the night off with a warm glass of milk.

Thanks for reading my blog post and in the meantime if you would like to read more of my fantastic healthy eating cooking tips and food recipes you can subscribe to my RSS feed or join my free online Ezine.

To your food heaven

What is the first thing that comes to your mind once you hear the word “breakfast”? For me, what comes to mind is a plate full of toast, bacon, and scrambled eggs. Eggs have always been a staple to every breakfast meal because they are packed with nutrients and proteins that will help keep your energy levels up during the day.

However, most people I know tend to shy away from making eggs a part of their daily habit. Blame the news, studies, and findings stating how eggs are full of cholesterol and that people should not always have them for their meal since it will have negative effects to the body. I used to believe that notion too, until a recent British study opposed the entire negative claims about eggs and health.

Eggs – little food packed with big benefits

According to this British study, the cholesterol content of eggs is low – low enough that you can consume two eggs a day. That is how healthy it is for you and for all of us. Eggs also contain more vitamin D than most food. I am sure that all of us are aware that vitamin D is needed by the body to produce healthy bones to ward off osteoporosis and strong teeth.

Another study conducted by Canadian researchers revealed that eggs do not contribute to making your body’s cholesterol level worse. Actually, eggs can help maintain your cholesterol at minimum levels so that you stay healthy. They have the ability to mimic the action being performed by most cholesterol-lowering drugs out in the market.

For those who want to lose weight, eggs can actually help you lose that extra pounds. This is because eggs contain high protein levels which can make you feel full for a longer time. So you will not eat and eat.

Ways to prepare your eggs

If these studies have convinced you to make eggs a staple in your everyday meal like it did to me, you need to prepare it in different ways. Yes, you need not stick to scrambled eggs and sunny side-up eggs everyday. You can make it part of your breakfast, lunch, or dinner.

First, you can boil a couple of eggs, mash them, then mix them with low-fat mayonnaise to make your very own egg-salad spread that you can use on bread or macaroni salads. You can also put scrambled eggs and make your own egg-waffles for breakfast.

Start your way to healthy eating, have your eggs now.

Thanks for reading my blog post and in the meantime if you would like to read more of my fantastic healthy eating cooking tips and food recipes you can subscribe to my RSS feed or join my free online Ezine.

To your food heaven

]]> http://simplyfoodndrink.com/you-can-now-have-2-eggs-for-breakfast/feed/ 0 http://simplyfoodndrink.com/forget-fruit-and-vegetable-portions-and-still-be-healthy/ http://simplyfoodndrink.com/forget-fruit-and-vegetable-portions-and-still-be-healthy/#comments Sun, 13 Mar 2011 13:13:46 +0000 Dominic http://simplyfoodndrink.com/?p=1012

Many dieters believe that consuming five servings or portions of fruits and vegetable each day is the best way to achieve a healthy body. Well, this belief is no longer true because recent studies show that achieving a healthy and disease-resistant body is possible if we consume a minimum of eight servings or portions of fruits and vegetables.

I personally do not believe in portioning the amount of food I eat. I am a conscious or should I say healthy eater. I eat what I want but I eat only when I am hungry and I stop when I am satisfied. I stop eating not because I am full but because I am already satisfied. You see, sometimes we are not really hungry but rather we are just having an episode of cravings, and when I have eaten the food I want and I am already pleased, I stop even if there are few bites left on my plate.

Based on the World Health Organization, a total of 14 ounces of vegetables must be included in your diet. Well, I have nothing against this because I love vegetables. However, I still do not follow this strict portion system. I mean, how does an ordinary person measure 14 ounces? I have to admit that at the back of my head I know how much calories my body needs to function well and so I eat almost anything that is healthy and I exercise.

There are some claims that eating more than 14 ounces of fruits and vegetables are even healthier. Eating lots of fruits and vegetables can strengthen your immunity and prevent common diseases. In fact, the study reveals that people who are consuming more than this amount have a lower chance of developing heart condition. They have 22 percent lower chances of experiencing heart diseases compared to those consuming only three servings of fruits and vegetables.

This result got me thinking that, indeed, measuring the amount of fruits and vegetables that you eat everyday doesn’t really matter. You can eat fruits and vegetables as much as you want because it enhances your defense against sickness.

The study subjected 300,000 individuals from various countries. Their health and diets were observed. According to experts, people who consume more vegetables are less likely to develop a common heart condition called ischaemic heart disease or IHD. Researchers also claimed that if a person consumes small amount of fruits and vegetables, say two to three servings only. If this amount is increased, your risk of dying by heart ailments is reduced by four percent.

Overall, the study only wants to tell us that eating lots of vegetables and fruits is good for our bodies. Forget portioning, just eat healthy and never forget to exercise.

Thanks for reading my blog post and in the meantime if you would like to read more of my fantastic healthy eating cooking tips and food recipes you can subscribe to my RSS feed or join my free online Ezine.

To your food heaven

With the fast pace of society seemingly gaining speed as each year passes, the temptation for parents to allow their children to eat what they like, if its a quick fix, is also increasing.  The fast food outlets offer an easy alternative to a packed lunch and enable time saving solutions.  However, if they were to step back and just take a moment to think about what they’re subjecting their kids to, most would be horrified and start to realise that maybe they should be looking to a more healthy routine.

 Many children would be happy to take a packed lunch to school, as it saves them time queuing up in dinner lines, and thus allows them more time in the playground.  The key here is to fill the lunch box with something they’ll eat, but at the same time is full of all things good for them.  The food is only healthy for the child if they are actually going to eat it!

 Most parents automatically think of sandwiches when they think of a pack-up, but that doesn’t have to be the case.  Fruit and Vegetables are crucial to child’s development and encouraging these is often easier said than done, but perseverance is the key here.  Fruit smoothies are a great starting point, they possess just what were looking for and taste great to kids.  It should be possible to develop this and introduce things like baby carrots, cherry tomatoes, melon balls and slices of mango.

 What is vital to the kids are the right food types, containing near to ideal amounts of nutrients, calories, sodium, carbohydrates, protein, fibre, minerals, vitamins, cholesterol and of course fat.  It will be near impossible to get all these at the recommended levels, but the more you can get to a healthy level, naturally the better.

 Great little extras to include in their pack would be things like strawberries, peanut butter, bananas and apples, these all are extremely good for them, but also have a taste that usually appeals to the younger palate.  Yogurts, bread sticks, cheese strings and rice cakes also seem to go down quite well.

If you want to make sandwiches use wholegrain bread, and use fillings such as chicken, tuna and salmon.  What everybody is after is giving them the energy to be able to not only learn, but also play to the best of their ability and maximize their potential.  If a child is filling him or herself with what basically amounts to junk food, then there is every likelihood that they will become tired during lessons and struggle to retain concentration.

 Fundamentally, what every parent ought to be aiming at is educating their children about the importance of healthy eating to such an extent, that they take it with them into their adult life.

Thanks for reading my blog post and in the meantime if you would like to read more of my fantastic healthy eating cooking tips and food recipes you can subscribe to my RSS feed or join my free online Ezine.

To your food heaven

Dominic

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