Healthy Fried Veggies?

Fried foods have always been a big concern for healthy eaters. We hear about the liabilities of saturated fatty acids almost every day! Well, depending on how you prepare, it can actually be a healthy meal, although still higher in calories. Good fats like those found in olive oil, may help prevent heart disease, and research shows that certain polyunsaturated fats may be beneficial as well. Also, it may be a good way to vary the flavor of your veggies intake. Here is a great recipe by Martha Shulman and John Ash.

Chick Pea Batter Fried Vegetables
Servings: 6 people
For the batter:

- 1 cup chickpea flour
- 3 tablespoons cornstarch
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon salt
- Pinch of cayenne (optional)
- 1 cup warm water

For the vegetables:

- 1 bunch or part of 1 bunch broccoli, tops broken into florets, stems peeled, quartered lengthwise and cut into 3-inch sticks (cut into eights if very thick)
- 3 carrots, peeled and cut in 3-inch long carrot sticks
- 1 sweet red pepper, seeded and cut in rings or strips
- 1 medium onion, cut in rings
- Canola oil for frying

Sift together the chickpea flour, cornstarch, baking powder, salt and cayenne. Whisk in the water. If the batter is stiff, add more water. Allow the batter to rest for 30 minutes.
Steam the broccoli florets and stems for four minutes until just tender. Refresh with cold water, and pat dry.
Heat 3 or 4 inches of canola oil in a wok, frying pan or deep fryer to between 360 degrees and 375 degrees. It’s important that the oil be hot enough that the vegetables will cook quickly without absorbing much oil. Use a deep-fry thermometer, and make sure to bring the oil back up to temperature between batches. Whisk the batter, which will have separated. Working in batches so that you don’t crowd the pan, dip the vegetables in the batter to coat thoroughly, and carefully place in the hot oil. It should take less than two minutes to achieve a golden brown crust. Carefully remove from the oil using a deep-fry skimmer, tongs or a spider, and drain on paper towels, then transfer to a baking sheet. Keep warm in a 200-degree oven while you continue to cook the remaining vegetables. Serve once all the vegetables have been cooked.

Source: NYTimes.com

Jerk Chicken Heaven

This past weekend we decided to cook instead of going out for dinner. Valentine's Day is one of the worst days to eat out. Poor service, and long wait is almost a given.
We had a fantastic Jerk Chicken, Jamaica style. So easy to make, healthy and delicious. Enjoy!

Jerk Chicken Jamaica Style

Servings: 5 people

One 3 1/2 lb organic chicken (3lb of chicken breasts may be used if preferred)
6 sliced jalapeno peppers
2 Tbsp. thyme
2 Tbsp. ground allspice
8 Cloves garlic, finely chopped
3 Medium onions, finely chopped

1 Tbsp. sugar
2 Tbsp. salt
2 Tsp. ground black pepper

1 to 2 Tsp of the following (to taste)
-ground cinnamon
-nutmeg
-ginger

1/2 cup olive oil
1/2 cup soy sauce
Juice of one lime
1 cup orange juice
1 cup white vinegar

Chop the onions, garlic and peppers. These do not need to be chopped too fine as they will be liquified by the blender.
Blend all of the ingredients (excluding the chicken) in a blender to make the jerk sauce. Rub the sauce in to the meat, saving some for basting and dipping later. Leave the chicken in the fridge to marinade overnight.

Bake in the oven for 30 minutes, turn the meat then bake for a further 30 minutes. An even better option is to grill the chicen slowly until cooked, turning regularly. Baste with some of the remaining marinade whilst cooking.

If using the whole chicken, chop each quarter of the chicken portion into 5 or 6 smaller pieces using a heavy cleaver. Use a wooden spoon (or something similar) to hold the chicken in place whilst chopping (you will be chopping with enough pressure to cut through bone!!!)

Serve with salad or rice and peas (or beans).

Based on the recipe provided by the Jamaica Travel and Culture.

Feta Cheese Breakfast Toast

We are closing our Healthy Breakfast week with a recipe provided by Ana S. Popov, a food blogger and editor of Ana's Chronicles. Here it is, Feta Cheese Breakfast Toast, developed especially for our readers, in her own words:

Enjoy a Healthy and Tasty Whole Grain Breakfast

When I met my husband, he introduced me to feta cheese and I quickly developed an appreciation for it. It is lower in calories and high in flavor! Plus, it is filling and it is a good source of calcium. Another important nutrient to good health is whole grain. It can reduce the risk of heart disease, keep the intestines working smoothly and help you keep healthy weight. The combination of feta cheese and whole grain makes a delicious and healthy breakfast. I have a tasty recipe for you that takes only 5 minutes to prepare.

　

Feta Cheese Breakfast Toast:

Ingredients:

2 eggs yolks

4 slices of Whole Grain Sandwich Thins (made by Orowheat)

½ tablespoon of margarine or butter substitute

½ cup of feta cheese, crumbled

¼ cup of low fat mozzarella cheese, shredded

¼ cup of lean ham, diced or chopped (optional)

Ground black pepper, to taste

　

Preheat the oven to 360F. In a bowl, whisk in feta cheese, mozzarella, egg yolks, pepper and ham. Meanwhile, place the Sandwich Thins slices (soft part up) in a baking pan. Spread margarine on top of each bread slice and topped with the egg and cheese mixture.

Bake for 15 minutes or until egg mixture is fully cooked. Serve hot or at room temperature.

It pairs very well with fruit and orange juice.

　

Serves 4

　

Tip: To keep your feta cheese creamy and flavorsome, keep it refrigerated in a brine of 1/2 milk and 1/2 water for up to 3 weeks in an airtight container.

For more healthy and simple recipes, please visit www.anaschronicles.blogspot.com

Wholesome Blueberry Scones

Loaded with blueberries and oats, this is a great and delicious option to start your day.

Lemon Blueberry Scones
Servings: 10

- 1 1/4 cups of whole grain pastry flour
- 1 cup ground whole oats
- 1/2 cup nonfat dry milk
- 2 tablespoons ground flaxseed
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1 cup low-fat plain yogurt
- 1/4 cup honey
- 2 tablespoons canola oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 cup blueberries

Preheat the oven to 400ºF. Lightly coat a baking sheet with cooking spray.

Whisk together the flour, oats, dry milk, flaxseed, baking powder, baking soda, and salt in a large bowl.

Stir together the yogurt, honey, oil, lemon juice, and lemon zest in a measuring cup.

Make a well in the center of the flour mixture and stir in the yogurt mixture. Add the blueberries and stir just until blended. Drop the batter onto the prepared baking sheet using a large (1/4 cup) ice cream scoop to make 10 scones. Bake for 12 to 15 minutes or until lightly browned and firm.Serve with a glass of fat-free milk.

source: Prevention.com

Whole Wheat French Toast

A classic French Toast is definitely a favorite. Making it healthy is all about choosing the right ingredients.

Continuing with our theme menu of the week, Healthy Breakfast, here is a great recipe for Whole Wheat French Toast.

Fancy French Toast

Servings: 1

- 2 slices of whole grain bread
- 1 egg, beaten (or 1/4 cup egg substitute for a lower calorie version)
- 1/4 cup fat-free milk
- 1/2 teaspoon of cinnamon
- 1 teaspoon of canola oil
- 1 teaspoon trans-fat free canola margarine
- 2 tablespoons maple syrup or honey

Combine beaten egg, milk and cinnamon. Warm canola oil and margarine in a pan, then dip the bread into the egg mix, and brown in pan until golden on both sides. Top with syrup.


Source: Prevention.com

Sweet Cream of Avocado

Continuing on our campaign for a healthy end-of-year diet, we tested this Cream of Avocado recipe for a dessert or snack, and the result was outstanding. Yes, avocado for dessert! And kids love it.

Many countries in Latin America eat avocado with honey, or sugar, and it is absolutely delicious! Avocado is a powerful source of vitamins and essential oils.
Here is our yammy and incredibly healthy recipe of the day!

Cream of Avocado

- 1 ripe avocado
- 4 to 6 oz of milk (depending on size of avocado)
- 2 to 3 tablespoons of honey (depending on size of avocado)

Mix all ingredients using a hand mixer or a blender. The consistency should be creamy and velvety. Serve cold.