healthy recipes

Chokeberry Bread Recipe

Chokeberry Bread Recipe

Ingredients:

  • 2 cups of wheat flour
  • -1 cup of sugar
  • -9 oz. of Chokeberry fruits
  • -6 oz. of orange Juice
  • -1 egg
  • -9 oz. of walnuts (chopped)
  • -1 1/2 teaspoon of baking powder
  • -1 teaspoon of salt
  • -1/2 tea spoon of baking soda
  • -1 teaspoon of butter

Directions:

  • Preheat oven to 350 degrees F (170 degrees C.)
  • In a large bowl, mix together flour, baking soda and baking powder. Set to the side.
  • Using a blender, mix the egg, chokeberry fruits, orange juice and walnuts. Then add it to the flour mix.
  • Cover hands and surface with flour and knead the dough by hand until it is firm yet elastic. Place the dough into a well-greased bread pan, and bake it for 50 to 60 minutes.

Health benefits:

  • – It helps the circulation of the blood vehicles in the head , helps against migraine and headache, and it regulates the thyroid hormones.
  • – Lowers the high blood pressure, it lowers sugar in blood and helps at aterosclerosis and thrombosis.
  • – Lowers the pain in the stomach, calms the inflammation in the mucous membrane , spasms in the intestines and helps with diarrhea.
  • -It affects on improving the function of the pancreas and regulates the gallbladder.
  • -Researches of the Russian scientists has shown that Chokeberry speeds the extraction of the heavy metals and some elements out of the body.After nuclear disaster in Chernobil the fruits of Chokeberry was used to mild the health problems of those exposed to radiation.
  • – Chokeberry has a big quantity of carotene which inhibit the cells from damaging eyes from cataract and also the fruits of Chokeberry has different bio phenols which speeds up the healing of the wounds.

Source: secretly healthy

Carrot-Onion-Tomato Soup

CarrotOnion

Ingredients:
1. 1/2 cup chopped carrots
2. 1 onion chopped
3. 1tsp turmeric
4. 1 tsp chilli powder
5. 1/2 cup chopped tomatoes
6. 1 tsp lime juice
7. Coriander leaves for garnishing
8. Salt and pepper to taste

Method:
1. Heat oil in pressure cooker over medium heat.
2. Add chopped onions and cook, stirring, until softened, about 4 minutes. Stir in turmeric, and chilli powder and cook, stirring, 1 minute longer.
3. Add chopped carrots and tomatoes and 4 cups water. Bring to a boil.
4. Close lid and give 2 whistles. Take off the stove. Allow to cool.
5. Puree carrots onions and tomatoes. Run the mixture through a strainer to discard tomato seeds.
6. Put in a saucepan and heat over medium flame, stirring, until it boils.Add more water if too thick.
7. Stir in lime juice.
8. Season to taste with salt and pepper. Ladle into bowls and garnish with coriander leaves.

Source: yahoo

Breakfast Wheat Berries

Wheat berries sweetened with honey and perfumed with rose water and spices make a delicious breakfast on their own or stirred into yogurt. Whether you use farro,  kamut, spelt or wheat berries (and whether you are cooking them for breakfast or for dinner) the trick here is to cook the grains for as long as it takes for them to really soften and to splay (that is, to burst at one end).

Total time: About 1 1/2 hours, mostly unsupervised simmering (plus overnight soaking)

  • 1 cup wheat berries
  • 5 cups water
  • Salt to taste
  • 1/4 cup honey, agave syrup or brown sugar, or more to taste
  • 1/2 to 1 teaspoon rose water, to taste
  • 1 teaspoon ground anise or fennel seeds
  • 3/4 teaspoon ground cinnamon
  • 1/8 teaspoon freshly grated nutmeg
  • 1/2 cup raisins or other chopped dried fruit of choice
  • 1/3 cup chopped walnuts, almonds, hazelnuts, or a mixture for garnish
  • 2 cups plain low-fat yogurt (optional)
  • Pomegranate seeds for garnish (optional)

1. The night before, combine wheat berries, 1 quart of the water and salt and bring to a boil in a saucepan. Reduce heat, cover and simmer 1 hour. Remove from heat, stir in the honey, agave syrup or sugar, rose water, anise or fennel seeds, cinnamon, nutmeg and raisins or dried fruit. Cover and leave overnight (or for 5 to 6
hours).

2. In the morning, add remaining cup of water to the wheat berries and bring to a simmer. Cook 30 to 45 minutes, stirring often, until berries are soft and splayed at one end. There should be some liquid surrounding the wheat berries (add more water if necessary). Taste and add more sweetener if desired.

3. Serve on their own with some of the liquid in the saucepan (stir in some milk if desired), or spoon about 1/3 cup yogurt into bowls and top with a generous spoonful of the berries, with some of the sweet broth. Top with a handful of chopped nuts and a few pomegranate seeds if desired.

Yield: Serves 4 to 6

Advance preparation: The cooked wheat berries will keep for 3 to 4 days in the refrigerator. The dried fruit will continue to swell and will lose flavor, but it will
be captured in the broth.

Nutritional information per serving (4 servings): 358 calories; 7 grams fat; 1 gram saturated fat; 5 grams polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams cholesterol; 75 grams carbohydrates; 6 grams dietary fiber; 9 milligrams sodium (does not include salt to taste); 6 grams protein

Source: The New York Times

Steel-Cut Oats With Amaranth Seeds, Chia Seeds and Blueberries

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Fresh blueberries are not in season at the moment, so I put my frozen organic wild blueberries to good use in this hearty mix. The chia and the amaranth pump up the nutritional value of this cereal — both are high in calcium, amaranth is high in protein, and chia seeds are a great source of healthful omega-3s. They also contribute texture. For even more great texture, top the cereal with chopped toasted hazelnuts or almonds.

Total time: 5 minutes (plus overnight soaking)

For each bowl:

  • 1/4 cup regular or quick cooking steel-cut oats
  • 1 tablespoon amaranth seeds
  • 1 teaspoon chia seeds
  • Salt to taste (I use a generous pinch)
  • 1 heaped tablespoon fresh or frozen blueberries, or more to taste (out of season I recommend small frozen wild blueberries)
  • 3/4 cup water
  • 1 teaspoon honey or maple syrup, plus more as desired for drizzling

Optional toppings: milk, chopped toasted skinned hazelnuts, chopped toasted almonds, grated apple or pear, freeze-dried blueberries

1. The night before, stir together steel-cut oats, amaranth seeds, chia seeds, salt and blueberries in a medium microwave-proof bowl. Bring water to a boil and pour over mixture. Add honey or maple syrup and stir, then cover bowl with a plate.

2. In the morning, microwave mixture for 2 minutes on 100 percent power. Remove bowl from microwave and carefully remove plate (bowl will be hot and steam will rise from cereal). Stir mixture, cover again and return to microwave. Heat for 2 minutes more, or until mixture is no longer watery.

3. Transfer to a serving dish and sprinkle on toppings of your choice.

Yield: Serves 1

Nutritional information per serving: 167 calories; 3 grams fat; 1 gram saturated fat; 2 grams polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams cholesterol; 30 grams carbohydrates; 4 grams dietary fiber; 8 milligrams sodium (does not include salt to taste); 6 grams protein

Source: The New York Times

Healthy Benefits of Hummus

Hummus is a popular dish that originated in the Middle East. It is a spread, dip, or paste made of chickpeas and tahini that is usually eaten with pita or any other flat bread, often during breakfast. It has a texture and consistency similar with peanut butter. This Middle Eastern favorite is widely used in countries like Syria, Israel, Turkey, Greece, Cyprus and Lebanon. Its popularity is rooted not only from its delicious taste but also from its great nutritional value.

Several ingredients are used in making hummus but the primary ingredients are chickpeas and tahini. Chickpeas, which are more popularly known as garbanzo beans, are high-protein legumes cultivated in the Middle East since thousands of years ago. Tahini, on the other hand, refers to sesame paste. It has a strong flavor, which is why most people only use this ingredient sparingly. Other ingredients of hummus include lemon juice, salt, fresh garlic, paprika, and olive oil. To make this dish, all the ingredients are simply ground down until they form a smooth paste. Seasonings are added to taste.

1. Health Benefits of Chickpeas

The nutritional benefits of hummus can be rooted down from each of its ingredients. For one, chickpeas are very healthy because they do not contain any cholesterol or saturated fats. They are also rich in protein. This makes hummus a favorite among vegetarians. Chickpeas are also known to be effective in preventing build up of cholesterol in the blood vessels. Apart from that, it can maintain correct blood sugar levels.

2. Nutritional Value of Tahini

Tahini, meanwhile, is full of fat and calories. However, the fact that it is used sparingly in most hummus recipes and that it mostly contains unsaturated fat means there is not much to worry about. Like chickpeas, tahini is also high in protein. Apart from that, it is a great source of calcium.

3. Healthy Ingredients in Olive Oil

Another healthy ingredient found in hummus is olive oil. As most people know, olive oil is a healthy fat. It has high monounsaturated fat content but low in saturated fat. This oil can thus help regulate cholesterol and protect the heart from various diseases.

4. Health Benefits of Garlic and Lemon Juice

Garlic and lemon juice, meanwhile, are filled with antioxidants that reduce oxidative stress in the body. They also work to improve immune functions and fight of bacteria and viruses.

5. General Health Benefits of Hummus

Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood.

Humus is loaded with nutrients that can contribute to a healthy lifestyle. Include this in your diet by using it as spread on sandwiches and wraps, as dressing to your salad or pasta, as dip for raw vegetables, or as side dish for main courses.

Source: 3fc

 

Healthy recipes: sweet potato brownies

Sweet potatoes are an unusual but tasty key ingredient in these gluten-free brownies

Brownies are the sweetest, softest, most moist, chocolatey brownies ever. And they have only six ingredients, all totally natural and unrefined. The mixture is so heavenly that you will want to eat the whole thing with a spoon. Don’t forget that raw cacao is also a superfood as it is such a rich source of antioxidants, as well as being packed with a number of other beneficial nutrients: manganese, which helps oxygenate the blood; magnesium, which helps maintain healthy nerves, muscles and bones; and sulphur, which builds strong nails and hair, and promotes beautiful skin.

Ingredients:

2 medium to large sweet potatoes

14 Medjool dates

2/3 cup ground almonds

1/2 cup buckwheat flour (brown rice flour will also work)

4 tbsp raw cacao

3 tbsp pure maple syrup

Preparation:

Pre-heat the oven to 180C/gas mark 4, then peel the sweet potatoes. Cut them into chunks and place in a steamer for about 20 minutes, until they become really soft. Once they are beginning to fall apart, remove them and put them in the food processor with the pitted dates and blend. Put the remaining ingredients in a bowl before mixing in the sweet-potato and date combination. Stir well.

Spoon the mixture into a lined baking dish 10x20cm and cook for about 20 minutes, or until you can pierce the brownie cake with a fork and bring it out dry. Remove the tray from the oven and allow it to cool for about 10 minutes

Source: telegraph

Apple, Lime and Chia Smoothie

The pale green color of this smoothie. Granny Smith and lime make a great marriage and the yogurt and chia seeds make the sweet and tart smoothie substantial enough to get me through the morning.

Total time: About 3 minutes

1 organic Granny Smith or Pippin apple, cored and cut in chunks

1 teaspoon lime zest

1 tablespoon honey or agave nectar

1 teaspoon chia seeds

1 tablespoon lime juice

1 cup plain low-fat yogurt

1 or 2 ice cubes

Place all of the ingredients in a blender and blend until smooth.

Yield: Serves 1

Advance preparation: This is best when freshly made.

Nutritional information per serving: 335 calories; 5 grams fat; 3 grams saturated fat; 1 gram polyunsaturated fat; 1 gram monounsaturated fat; 15 milligrams cholesterol; 63 grams carbohydrates; 6 grams dietary fiber; 175 milligrams sodium (does not include salt to taste); 14 grams protein

Source: The New York Times

Split Pea and Greens Soup

split_pea_soup_recipe

Prep Time: 25 minutes
Cook Time: 5 hours, 30 minutes
Yield: Serves: 8 (serving size: 1 1/3 cups)

Nutritional Information

Calories per serving: 261
Fat per serving: 2 g
Saturated fat per serving: 0.0 g
Monounsaturated fat per serving: 0.0 g
Polyunsaturated fat per serving: 0.0 g
Protein per serving: 19 g
Carbohydrates per serving: 45 g
Fiber per serving: 17 g
Cholesterol per serving: 6 mg
Iron per serving: 4mg
Sodium per serving: 544 mg
Calcium per serving: 118 mg

Ingredients

  • 1 pound green split peas (about 2 1/4 cups), rinsed and drained
  • 1 large sweet onion, cut into 1/4-inch dice
  • 3 large carrots, cut into 1/4-inch dice
  • 4 large ribs celery, cut into 1/4-inch dice
  • 5 fresh thyme sprigs
  • 1 4 oz. thick-cut lower-sodium ham steak, diced (about 1 cup)
  • Salt and pepper
  • 1 large bunch kale, stems and ribs discarded
  • 1 tablespoon red wine vinegar

Preparation

1. In a slow cooker, combine split peas, onion, carrots, celery, thyme, ham, 7 cups water, 1 tsp. salt and 1/2 tsp. pepper. Cover and cook on low until peas are tender, 5 to 5 1/2 hours.

2. Working in batches, finely chop kale in a food processor (you should have about 5 cups). Uncover soup; remove and discard thyme sprigs. Stir in vinegar, then kale. Taste and season with more vinegar, salt and pepper, if desired.

Source: Health

Recipe: Baby Corn salad

Ingredients

• 2 cups Baby Corn (finely sliced)
• 1 cup Peas (boiled)
• 1 cup Black Gram (sprouted)
• 1 tsp Pepper Powder
• 1 tsp Sugar
• 1 tsp Lime Juice
• Salt (to taste)
• Boiled Water

How to make

Place the baby corn in boiled water for 10 minutes, until tender.

In a large mixing bowl, add peas, black gram, pepper powder, sugar, lime juice and salt. Mix well.

Filter the water and add the baby corn to the bowl.

Mix well and serve.

Source: Zee news

Curried Chicken-Spinach Salad

Prep Time: 10 minutes
Cook Time: 10 minutes

Yield: Makes 4 servings (serving size: 1 cup chicken and 1 1/4 ounces spinach)
Nutritional Information
Calories per serving:181
Fat per serving: 6g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1g
Protein per serving: 13g
Carbohydrates per serving: 21g
Fiber per serving: 3g
Cholesterol per serving: 28mg
Iron per serving: 2mg
Sodium per serving: 431mg
Calcium per serving: 81mg

Ingredients:

3 (5-ounce) skinless, boneless chicken breast halves
1/3 cup plain fat-free yogurt
1/4 cup low-fat mayonnaise
2 tablespoons fresh lemon juice
1 tablespoon mango chutney
2 teaspoons curry powder
1 teaspoon ground ginger
2 large celery stalks, chopped
1 cup seedless red grapes, halved
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (5-ounce) package fresh baby spinach
1/4 cup chopped pecans

Preparation

1. Trim excess fat from the chicken. Place the chicken and enough water to cover in a medium saucepan over high heat until water just begins to bubble. Reduce heat, cover, and poach 10 minutes or until just cooked. Transfer the chicken to a bowl and let cool.

2. While chicken cooks, combine yogurt, mayonnaise, lemon juice, chutney, curry powder, and ginger in a large bowl.

3. Chop chicken and add to yogurt mixture. Add celery, grapes, salt, and pepper. Toss to coat evenly. Divide spinach among 4 plates; top with chicken salad and pecans.

Source: health