This Yellow Thai Curry Chicken recipe is one of the easiest Thai recipe you´ll ever try! It´s not only easy to prepare, but also very delicious and it will only take you 20 minutes to prepare.
There is a Thai restaurant near me and if I don´t have time to cook or need some food really quick. I go there and every time I order Yellow Thai Curry Chicken.
Last time I was thinking “Why don´t I try cooking same?” It took me several attempts to have this delicious and almost the same flavour as this restaurant provides. Almost…Obviously, I still cannot beat the Thai cook 😉
Thai food really isn’t very complicated. I especially love all coconut curries. With a few ingredients you can have quality Thai restaurant meals right in your home, made by you.
Even though I haven´t asked the Thai cook for the recipe, I tried this Yellow Thai Curry Chicken myself and I like it.
There are a few ingredients you´ll need to ensure you get the most flavour out of this curry meal: coconut milk, Thai yellow curry paste, kurkuma, lemon grass and veggies. If you like the meaty version, add chicken like I did in this recipe.
You can also use other ingredients, like tofu, shrimps, or duck. Or you can simply have it vegetarian 🙂
This dish is so great, you literally only need about 20 minutes to make . The flavours are so delicious, a creamy sauce which packs some heat from the curry paste, the more curry paste the better, it’s really not that spicy. I used 2 tbsp in this recipe and it flavoured the dish nicely giving it just a bit of a spicy kick.
Baked chicken and quinoa recipe is a very easy, quick and healthy lunch or dinner recipe you can prepare for your friends and family. You can find the recipe below.
Quinoa, pronounced as ‘keen-wa’ is a great wheat-free alternative to starchy grains. This grain is one of the world´s most popular super foods. Quinoa is not only gluten-free, but also high in protein and contains all nine essential amino acids. It´s also high in many minerals and vitamins, such as fiber, magnesium, iron, potassium, phosphorus, Vitamin E, etc.
There are 2 types: Red and White. Both are grown in South America (Peru, Bolivia and Chile). It´s a healthy substitute to rice, couscous or bulgur.
Benefits of Quinoa
High in protein and all amino essential acids
Quinoa is most famous for being one of the only plant foods that provides complete proteins, offering all essential amino acids. One cup contains 8 g of protein.
High in fiber
One cup of cooked quinoa contains 21 % of the recommended daily intake of fiber, which is great for your gut. Quinoa is also more easily digestible than many other grains.
Quinoa is naturally gluten-free, therefore it is perfect for gluten-free diets. Studies have shown that by using this grain instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour, it can largely increase the nutrient and antioxidant value of the diet.
According to some studies, quinoa may help decrease the risk of many types of inflammation diseases. Nutrients in this grain help promote healthy gut microbes, which is important for preventing obesity, inflammation and disease.
Provides good metabolic health
Thanks to the high amount of beneficial nutrients, this amazing grain helps to improve metabolic health. Substituting other gluten-free products like bread or past with quinoa can significantly reduce blood sugar and insulin.
Great for heart health
This grain has a high level of heart healthy fats. It contains about 4 g of fat per cup and contains no trans-fats. 25% of fat in quinoa is oleic acid (healthy monounsaturated fat), 8% is alpha-linolenic acid (type of omega-3). Alpha-linolenic acid has been shown to decrease risk of heart attacks.
The baked chicken and quinoa recipe below is an inspiration from Fit Foodie Finds.
HONEY TERIYAKI CHICKEN RECIPE
Chicken is my favourite meat. It´s delicious, healthy and has high nutritional values, that´s why I am bringing you a nice Teriyaki Chicken Recipe. Obviously, this recipe is not for you, vegetarians or vegans. Maybe next time 🙂
7 reasons why chicken is healthy to eat
It is full of essential nutrients that your body needs. It carries fewer unhealthy qualities that other meats have. A boneless, skinless chicken breast is an excellent low-fat food that can be prepared in a variety of ways.
Chicken is one of the best non-vegetarian sources of protein. It is lean meat, that means it contains more amount of proteins and less amount of fat. A 100g serving of roasted chicken contains 31g of protein, making it great for those who want to bulk up and build muscles.
A chicken breast is rather low in saturated fat compared to many protein alternatives, especially when the skin is removed. By substituting this poultry for higher-fat cuts of meat, you will lower your risk of developing heart disease by reducing your “bad” cholesterol. This will also help you maintain a healthy weight. Grilling, broiling and baking are great cooking methods to keep the fat content at its lowest.
Prevents bone health
This poultry is rich in several minerals like phosphorus and calcium. These minerals help to keep bones in good condition. Also, it has selenium which has been known to cut the risk of arthritis.
The bone broth in chicken soup contains collagen, which helps boost your immune system, in addition to amino acids and nutrients that help prevent inflammation.
This meat has two nutrients that are great for reducing stress – Tryptophan and Vitamin B5. Both of them have a calming effect, and this makes it an excellent option after a stressful day. If you’re feeling depressed, eating some poultry will increase the serotonin levels in your brain, enhance your mood and blasting stress.
You can check following related recipe
Vegetable Curry is a very easy recipe you can prepare when you´re busy but you still want to eat something home-made, fresh and healthy.
I love vegetable curry either with rice, barley or even with quinoa. Depends how strict are you with your nutritional intake. You can also add tofu to this curry vegetables recipe, it´s a great addition!
Before reading the curry vegetables recipe, check out some interesting facts and healthy benefits of curry.
Curry powder is originated in South Asia and is a mix of different spices – coriander, turmeric, cumin, fenugreek and chilli peppers. Although, some sources say that curry powder has its origins in England. Many people and sources say that curry is an indian spice combination, this source says it has been involved in the Indian spice trade in England in the 18th century.
There are different varieties of curry, for example: English, Indian, African and Caribbean curries.
English Curry: British curry includes a variety of ingredients including coriander, turmeric, cinnamon, cayenne, mustard, ginger, allspice and fenugreek.
Indian Curry: The Indian food doesn´t really contain Curry Powder, the seasoning they use in India is actually a blend of spices better known in India as garam masala. This mixture of spices is added to some dishes to enhance the dish’s aroma and flavour.
African Curry: Curries in Africa are strongly influenced by Southern Indian dishes, which consist of spiced lamb and chicken dishes that contain a large amount of ghee, a clarified butter traditionally made with cow’s milk. One African curry is Ras el Hanout, translated as “top of the shop” and contains a mixture of the best spices. This is Moroccan style curry and can be made with a wide variety of ingredients.
Caribbean Curry: Indian curries have had a strong influence on the Caribbean cuisine, especially in Trinidad and Jamaica. Most Trinidad curry powders are mild. Locals have perfected their own curries based around turmeric. Many Caribbean islands are known for their goat curries. In Jamaica, their specialty is spicy goat curry made with peppercorns, scotch bonnet chiles, allspice and spicy mustard.
If you´re interested in exploring more vegetable curry recipes, check following links:
Veg Recipes of India: http://www.vegrecipesofindia.com/recipes/indian-curry-recipes/
Cookie and Kate: http://cookieandkate.com/2015/thai-red-curry-recipe/
Minimalist Baker: http://minimalistbaker.com/30-minute-coconut-curry/
Vegetarian Times: http://www.vegetariantimes.com/recipe/quick-curried-vegetables
Tofu, also known as bean curd, is a food made by thickening soy milk and then pressing the curds into soft white blocks. It is commonly used in East Asian and Southeast Asian cuisines. Tofu can be soft, firm, or extra firm.
Some facts and benefits of eating Tofu
Tofu is a great source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals like manganese, selenium and phosphorous. Moreover, tofu is a good source of magnesium, copper, zinc and vitamin B1.
A team of researchers at the School of Radiation Medicine and Public Health at Soochow University in Suzhou, in China based on analysis of 28 previously published studies found that intake of soy foods in the form of tofu (and soy miso) reduced the risk of at least one cancer type (stomach cancer) than intake of soy in general.
The whole food soy products provide better cardiovascular support than dietary supplements containing isolated soy components. Intake of whole soy foods has been associated with improved levels of blood fats in numerous research studies.
The most consistent effect of soybean intake on blood fats has been a moderate lowering of LDL cholesterol (the bad cholesterol).
Studies show that regularly eating tofu provides an equal amount of energy, protein, total fat, carbohydrates and fiber. The main health benefits of tofu, as mentioned above, will show up in lower total cholesterol, triglycerides and low-density bad cholesterol for you if you eat tofu regularly instead of meat.
Eating about 100 g provides 9 percent of daily fat requirement, which is 3/4 lower than pork, for example. However, when cooking tofu, it absorbs liquids (such as oil) much more than cooking the meat. So be careful when cooking it, do not use much oil or rather use a bit of coconut oil.
Read more about benefits of tofu here. You can also get ideas how to replace it with meat.
And Christmas holidays is over! Ready for Detox?
I love Christmas but I must say THANK GOD is over! I really get out of the shape because I can´t resist all the delicious Christmas food and cakes. How about you? Do you also have a problem controlling your eating habits?
So, every year after Christmas I decide to do some body cleanse detox. Sometimes it´s harsh sometimes more easy. This time I´m making it easy.
Why detox is good for your body?
Most of us think a detox is painful, not good for organism and that dieting is cruel. Well, you don´t have to suffer by doing detox. I call detox eating clean, healthy and delicious food without any harmful ingredients or sugary foods.
Here are 5 reasons why detox is good for you
1. Helps you control your cravings for sugar and carbs
Sugar and carbs are addictive. Sugar is the new nicotine. In fact, sugar is eight times more addictive than cocaine. The more you eat it more you crave it. You gotta have a strong willpower to be able to get rid of the unhealthy carbs and sugar. Detox helps you crave these less.
2. Removes toxins from your body
Exposure to toxins, such as chemicals, pesticides, industrial waste, etc. negatively affect our immune system in a long term. Today, with more toxins in the environment than ever, it´s critical to detox. Detoxification works because it calls out the needs of individual cells.
3. Enhance immune system
A weak immune system makes us exposed to colds and flus, affecting our productivity. Regular detoxing helps strengthen immune system functioning and fights off infection.
4. Lose weight
Toxins affect the body’s natural ability to burn fat, which leads to weight gain. Diabetes, heart disease, and high blood pressure are directly linked to weight issues. Detoxing helps the body to get rid of toxins stored in fat cells as well as increase metabolism.
5. Increase energy
Detoxing helps you to gain more physical as well as mental energy. Plus, you´ll get to sleep better.
3-Day Detox Plan
I think 3-day detox plan is a good idea if you´re a beginner or not so much used to detoxing. This plan is actually super easy to stick with without skipping it. And c´mon it´s just 3 days, you can manage it 🙂
Most of the recipes were planned for 2 portions as I was doing this detox together with my husband. You can easily deduct ingredients for just 1 portion.
Ginger Lemon Detox Tea
Get this awesome tea first thing in the morning. You can either have it as a tea or just a cold drink. It´s up to you.
1 cup of hot water (or cold water)
Juice of 1/2 lemon
small knob of ginger root
Easy. Peel off and cut the ginger into small pieces, pour over water and add the lemon juice.
Detox Green Juice
Ingredients: (1 portion)
1 Celery Stalk, 1/2 small cucumber, 1 Kale leave, small handful of fresh parsley
1/2 lemon, peeled, 1 pear or apple, 1/2 cup water, 4 ice cubes
Cut the veggies and apple into small pieces and mix well.
3 mini cucumbers and 3 small carrots. Peel off and enjoy!
Grilled Shrimp with avocado and orange salad (2 portions)
Salad: 1 orange, peeled and sliced, 200g shrimps, peeled and deveined, 2 cups fresh arugula or baby greens, 1/2 ripe avocado
Vinaigrette: 1/2 orange, peeled and squeezed, 1 1/2 tbsp fresh lemon juice, 1/2 tbsp olive oil, 1 1/2 minced shallots, salt & pepper
Place baby greens or arugula on the plate. Add sliced orange (in circles) and avocado on the top. Grill shrimps (add salt) and when ready place it on the top of the greens mixture. Mix the vinaigrette ingredients together and pour over the salad.
Handful of Nuts
Mixture of almonds, macadamia, hazelnuts, Brazil nuts, pumpkin seeds, or sunflower seeds
Potassium Balance Soup (2-3 portions)
3 cups water, 3 medium zucchini (finely chopped), 2 celery stalks (finely chopped, leaves removed), 1 cup green string beans (chopped), 1 bunch fresh parsley (finely chopped), 3 medium tomatoes (finely chopped), 2 garlic cloves (finely chopped), 1 1/2 tsp sea salt, 1 1/2 tsp dried thyme, rosemary, oregano
Put all ingredients in a large pot. Bring to a boil, then lower the heat and let it simmer for about 30 minutes. Serve warm.
Ginger Lemon Detox Tea
Coconut Milk Smoothie
Ingredients: (1 portion)
1/2 cup coconut milk, canned
1 cup raw spinach
4 ice cubes
Combine all ingredients and blend well. Serve immediately.
Ingredients: (2 portions)
2 tsp mustard, 2 skinless, boneless chicken breasts, 1 tsp olive oil, 1/4 bottled salsa (tomato sauce), 1 tbsp fresh lime juice, 1/3 avocado (cubed), 1 tbsp green onions (sliced, it´s optional)
Spread mustard over one side of chicken breasts. Heat oil in a skillet over medium-high heat. Add chicken breasts, with mustard side down, cook about 4 minutes. Turn chicken over, reduce heat.
Combine salsa (sauce) and lime juice, spoon over and around chicken. Simmer uncovered until chicken is cooked through and sauce thickens, about 6 minutes.
Serve with the sauce.
Greek Yogurt with Fruits
1/2 cup plain greek yogurt
1/2 tsp raw honey
handful of blueberries or any other seasonal fruits
Creamy Broccoli Soup
Ingredients: (2 portions)
2 tbsp butter, 1/2 medium onion (chopped), 2 cups chicken broth, 1/2 cup water, 1/2 can coconut milk, 3 cups broccoli (chopped), 3 cups zucchini (chopped), 1/2 avocado
Cumin, turmeric, cayenne, black pepper to taste
Sauté onion and spices in butter. Add broth, water and coconut milk along with broccoli, zucchini and cook well. At the end add avocado. Blend and serve.
1 Cup of warm water with lemon
Ingredients: (2 portions)
2 cups fresh strawberries, 1 frozen chopped banana, 2 tsp peanut butter, 110 grams fat-free plain Greek yogurt, 1/2 cup ice cubes
Blend all ingredients together. Serve immediately.
Cucumber with olive oil, lime, cayenne and salt
Ingredients: (1 portion)
1 small cucumber, sliced in circles, pinch of cayenne pepper, pinch of salt, juice of half a lime, drizzle of olive oil
Carrot, Turmeric and Ginger Soup
Ingredients: (1-2 portions)
2 cups vegetable broth, 1/2 yellow onion, chopped, 1 clove garlic (chopped), 1 tsp freshly grated ginger, 200 g carrots (chopped), 1 tsp turmeric (ground), 1/2 tsp lemon juice, 1/2 tbsp fresh chives (sliced), 2 tbsp coconut milk, olive oil
Add olive oil to a large pot, add onions and garlic with salt, pepper, turmeric and sauté for about 1 minute Add carrots, ginger and vegetable broth. Reduce to a simmer and cook for about 25 minutes.
When soup is cooked, add coconut milk and blend it. Top it with chives.
1 apple or 1 pear
Detox Burgers from Black Beans, Quinoa and Flax
Ingredients: (1 portion)
Burgers: 200ml black beans (canned, rinsed and drained), 1/2 cup quinoa, 1/2 tbsp flaxmeal, 1 small clove garlic (minced), 1/2 tsp ground coriander, 1/2 tsp ground cumin, 1 scallion (chopped), half a handful of parsley (chopped), 1 tbsp fresh lemon juice, 1 tbsp olive oil, salt and pepper
Salad as a side dish: 2 pieces lettuce leaves, handful of baby arugula, 1/2 avocado, 1 tbsp red onion (sliced), mustard, olive oil, bit of lemon juice to drizzle
Heat oven to 210 degrees Celsius (425 Fahrenheit).
Place ingredients for burger into food processor and blend. Season with salt and pepper. Form patties.
Place parchment paper on a baking sheet and drizzle each patty with olive oil. Bake for about 20 minutes.
Serve with salad.
NOTE: It often can happen you´ll be hungry in the evenings. Do not starve! Get some night snack, like for example blueberries, apple, carrot or anything that is not very heavy for the evenings.
Enjoy the detox! I´m looking forward to your feedback! 🙂
Who doesn´t love Christmas? In fairness, I do not know anyone who doesn´t! 🙂
Christmas time can be happy, glorious, beautiful, loving, but also pretty stressful. You want to make sure you have everything ready for Christmas holidays, that includes tiding up your house, shopping Xmas gifts, and also cooking and baking for the whole family.
I find the cooking and baking relaxing. Of course, when I don´t have to be in rush. 🙂
We all love our traditional Christmas food and cakes. There is no real Christmas without your favourite food and cakes. I really get it!
However, I believe, some people really want to experiment a little bit and try the healthier version of Christmas cooking.
I researched 5 Top Healthy Christmas Recipes to gain some inspiration for those who wanna try to eat healthier this year. These are not my own recipes, however, I think the authors deserve some credit for their awesome work!
So here we go:
1. BREAKFAST – Pumpkin Chai French Toast
What I love about this recipe is that it´s actually very easy, yet in a way unique. Ingredients like cardamom, pumpkin puree and pumpkin spice makes it a special French Toast.
If you´re fan of Chai you´ll really love this breakfast recipe! Check out more here.
2. APPETIZER – Blue Cheese Mousse Prosciutto Cup with Gin Poached Pear
Sounds fancy, right? I think adding some alcohol in the food is not too bad. Not only wine but also gin offers so much potential for baking and cooking.
This appetizer is a good idea when you have guests during Christmas holidays. Normally, when you go to holiday party you´re surrounded by many unhealthy, deep fried appetizers full of fat and salt. I admit, it´s tasty, but as you all know, not very healthy and satisfying.
These healthy blue cheese mousse cups consist of some varied flavoured ingredients that are just perfect for Xmas holidays.
3. LUNCH or APPETIZER – Curried Lentil, Parsnip and Apple Soup
Some people have a tradition to cook soups as a starter for their Xmas dinner. And some eat something light during Xmas lunch so that they can be ready for a big dinner. I let you decide what purpose should this dish serve.
What I love about this recipe is an awesome combination of ingredients. This spicy low-fat soup can make it a great starter for your Xmas dinner.
4. CHRISTMAS DINNER (FISH) – Baked Cod Fish with Scallions and Olives
I love cod fish! Cod fish is sometimes referred to as the Chicken of the Sea, because of it’s white flaky meat and mild taste. There are 2 species of this fish, Atlantic and Pacific. I love its flavour. It´s very tasty, smooth and low fat. I think it´t a perfect meal for your Xmas dinner!
In Portugal, you can prepare cod fish in 365 different ways! Yes, it´s their national food! However, this time I share with you the cod fished prepared by Nonna who shares grandma´s italian recipes with the new generations.
You can access the full recipe here.
5. CHRISTMAS DINNER (MEAT) – Coffee Crusted Beef Tenderloin
I would say Beef Tenderloin is a classic! But you can bring the classic up to date and try this coffee-crusted beef tenderloin.
One would say it´s easy to prepare it, you just season it and let it roast in the oven. However, there are several mistakes you can easily make when preparing tenderloin. To avoid them you can check this post that shows you five common mistakes to avoid when making beef tenderloin.
Check the full recipe written by Better Homes & Gardens.
6. DESSERT – Nana´s Creole Pecan Cake Bars
I hope whoever reads this post is not allergic to pecans 🙂 🙂 If you are, then I´m sorry, I believe you can switch to an alternative ingredient here, maybe. Use your imagination 🙂
I chose this recipe because I love pecans, dates and spices used in this recipe. To my taste, the original recipe uses way too much sugar (2 cups). I would personally use only 1 cup and maybe less dates. But this depends on everyone´s taste 🙂
The reviews about this recipe tell these cake bars are super delicious and chewy. And what´s great is that each cake bar has only 132 calories! Yaay!
Check this recipe here.
I really hope you enjoyed these healthy Xmas recipes I collected for you. All of them have a great combination of ingredients that serve as a bit of healthier alternative to Xmas food.
I wish you all happy cooking and baking and great time with your family and friends!
I hope you´ll enjoy this Creamy Broccoli & Cauliflower Soup with Cheddar Cheese Recipe. Check this recipe below. But now I want to tell you a bit more about the cheese.
About Cheddar Cheese
In past, Cheddar cheese was only made in England. Nowadays, many countries all over the world manufacture the cheese. Any cheese producing company can label the cheese as ‘Cheddar’ since it is not protected like other cheese names or brands.
Cheddar cheese is made from cow’s milk. It is a hard and natural cheese that has a slightly crumbly and smooth texture. The colour generally ranges from white to pale yellow. However, some may have a manually added yellow-orange colour. This is what we typically find in the grocery stores.
The cheese can be used in salads, omelets, soups, and so on. Some people avoid eating cheese not only because of their dietary restrictions but also because it contains lot of fat. Therefore, eat it in moderation because about 30g of cheese contains 114 calories and 9 grams of fat. Choose sharp or extra-sharp cheddar since the stronger flavour allows you to eat less cheese.
For more info about cheddar, check the this link here
Benefits of Eating Cheddar
Dairy products, like cheddar, provide you with essential nutrients, including calcium, protein, potassium, Vitamin D. Getting sufficient amount of these nutrients helps lower risk of osteoporosis, diabetes, heart disease and high blood pressure.
1 slice of cheddar cheese contains 7 grams of protein (14 percent of the daily value for protein). The protein from this cheese is a complete protein, providing all of the essential amino acids your body needs.
Cheddar cheese contains relatively small amounts of certain vitamins. For instance, 1 slice of cheddar cheese has 6 percent of daily value of vitamin A, 6 percent of riboflavin and 4 percent of vitamin B12.
Like any other diary, cheddar is one of the best sources of minerals. 1 slice provides 20 percent of recommended daily value of calcium. A serving of regular cheddar cheese boasts 14 percent of your daily value of phosphorus. The cheese has also 7 percent of your daily value of sodium.
Chickpeas or garbanzo beans are a roundish, beige to light green members of the legume family. They are grown primarily in Asia, India, and in the Mediterranean. Chickpeas are loved throughout the world, from India, throughout the Middle East, into Europe and beyond. You can prepare multiple dishes with garbanzo beans. You can find several delicious recipes here.
Most popular dish in the Middle Eastern countries is hummus. Garbanzo Beans are also used a lot in south european cuisines, they are used in salads or as a side dish in many italian, portuguese or french dishes.
The chickpea flour is known too. It is called a gram flour. Gram flour is used widely in India, and elsewhere to make falafel, or in Burma to make a variety of tofu, known as Burmese tofu.
Garbanzo Beans contain huge amount of protein, a half a cup has about 17 grams of dietary fibre and 19 grams of protein.
Even though legumes are known for their fiber, and fiber found in garbanzo beans actually supports digestive tract function.
Garbanzo Beans contain antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, they also contain more concentrated supplies of antioxidant phytonutrients.
Consuming garbanzo beans proved to decrease cardiovascular risks, as little as 3/4 cup of garbanzos per day can help lower our LDL-cholesterol in a one-month period of time.
No food macronutrients are more valuable for blood sugar regulation than fiber and protein. These two nutrients have an amazing ability to help stabilize the flow of food through our digestive tract and prevent the breakdown of food from taking place too quickly or too slowly.
Cooking and soaking chickpeas
You can buy garbanzo beans in a can but I´m aware that if cooked yourself they are much better and tastier. If you buy raw chickpeas, check the production date on the package, because if they are too old they simply won’t soften no matter how long they soak or cook.
Soak the garbanzo beans overnight. If you like, add baking soda when soaking chickpeas, it prevents the skin from slipping off during the cooking process.
Cook them for around 1 – 2 hours until nicely soft but not falling apart. Add a pinch of turmeric to the water as they cook. Don’t use salt – it toughens the skin. When cooked, they will have a rather creamy texture.
Health Benefits of Spinach
Spinach is believed to be of Persian origin. By the 12th century, it spread across Europe and became a desirable leafy green known for good health.
It is well known for its nutritional qualities and has remarkable abilities to restore energy, increase vitality and improve the quality of the blood. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and spinach has plenty of it.
Spinach has a very high content of potassium and a low content of sodium. This combination of minerals is very beneficial for high blood pressure people as potassium lowers and sodium raises the blood pressure.
100 grams of spinach contain only 23 calories, 3 g protein, 0 g fat, 4 g carbs, 2 g fibre.
Health benefits of Sweet potatoes
Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange colour, are high in carotenoids. They’re fat-free, relatively low in sodium and have fewer calories than white potatoes, but more sugar than white potatoes.
Sweet potatoes are one of the best sources of vitamin A. Vitamin A has antioxidant benefits, and is also linked to anti-aging benefits, cancer prevention and the maintenance of good eyesight.
Sweet potatoes are high in Vitamin B6, which helps to reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks.
100 grams of sweet potatoes contain 86 calories, 1.60 g protein, 0 g fat, 20 g of carbs, 3 g fibre.
Health benefits of Chicken
Chicken has dozens of benefits too. It is high in protein, gives good support to bones, boosts the metabolism, and so on. If you want to check more health benefits of chicken, check out my post here, where I share other interesting things about chicken as well as other recipe.
Cabbage is composed of leaf layers. It is a member of the food family known as cruciferous vegetables and is related to kale, broccoli, collards and brussels sprouts. All cruciferous vegetables provide many nutrients and provide broad support across a wide variety of body systems as well.
Cabbage is very healthy, it has some special cholesterol-lowering benefits if you will cook it by steaming.
In general it is a good source of sinigrin. Sinigrin supports cancer prevention. The sinigrin has unique cancer preventive properties with respect to bladder cancer, colon cancer, and prostate cancer.
The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. These are antioxidant richness, anti-inflammatory richness, and richness in glucosinolates.
- Antioxidant Richness – The cabbage is excellent source of vitamin C and a very good source of manganese. Polyphenols are the primary factor in cabbage’s overall antioxidant capacity. Half cup provides 50 milligrams of polyphenols.The antioxidant richness of this veggies is partly responsible for its cancer prevention benefits.
- Anti-inflammatory Richness – Without sufficient intake of anti-inflammatory nutrients, our inflammatory system can be in danger, and we can experience the problem of chronic inflammation. Above mentioned polyphenol provides anti-inflammatory benefits.
- Richness in Glucosinolates – The glucosinolates found in cabbage can be reformed into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer.
Healthy Way of Cooking Cabbage
From all of the cooking methods my favourite is sauteéd cabbage. It has delicious flavour and it only takes about 5 minutes to cook. This is how you prepare it: sauté the onion on a bit of olive oil, add sliced cabbage and stir constantly for about 2 minutes, add 1 cup of water and cook for about 5 minutes. Season with salt, pepper, pinch of sugar and bit of cumin.
Now get ready to check out my recipe below. Note, you can use the sautéd cabbage as a side dish with the meat rolls.
Chicken as a light meal for your lunch or dinner
Chicken is the most common type of meat in the world. We all love to eat it not only because of its nutritional values, but also because it´s easy to prepare and you have dozens of ways to cook it.
It’s low in fat and calories and high in protein, which makes it ideal food for weight maintenance.
Here are top 5 benefits of eating chicken:
- High in protein – obvious, right? 🙂
- Natural anti-depressant – chicken is high in amino acid called tryptophan that gives you a nice feeling after consuming home made chicken broth. Eating it will increase the serotonin levels in your brain and enhance your mood. Maybe it´s time to switch from chocolate to chicken? 🙂
- Strengthen your bones – it will help you fight against bone loss in elderly age, it´s because of high amount of protein it contains
- High level of phosphorus – it is an essential mineral that supports your teeth and bones, as well as kidney, liver, and central nervous system function
- Metabolism booster – eating chicken will keep your blood vessels healthy, energy at high level and metabolism faster thanks to the vitamin B
How to cook chicken in a healthy way
Different parts of chicken have different levels of fat and cholesterol. The breast meat is the leanest, 100 g of chicken breast contains only 7 g of fat. Before you cook the chicken, make sure you cut of all the visible fat.
If you´re bored with cooking chicken only with basic seasoning such as salt and pepper, you can marinate it yourself with healthy spices like turmeric and coriander so that it becomes tastier. Another tip for the marinade: combine olive oil, ¼ cup of lemon juice, ¼ cup of white vinegar, and 1 tablespoon of dried parsley and basil. Then add a ½ teaspoon of dried oregano, garlic powder, salt and pepper. Marinate chicken for about 1-2 hours, if possible. To have the chicken soft and tender you can cook it in a pressure cooker. Alternatively, you can grill it on a grill or in the oven.
Stuffed chicken is much easier than you might think. Flatten chicken with a meat mallet, spread olive oil, fresh basil and sprinkle a bit of parmesan cheese and garlic powder on top of the chicken. Fold in the sides and secure with toothpicks. Another alternative: spread olive oil, 1 slice of cheese and dried plum and fold in the sides. You can bake it in the oven for about 30 minutes at about 180 degrees celsius (350 Fahrenheit).
Wanna have a quick healthy meal? Baked chicken is a good option. Place a chicken in a baking tray, season it with salt, pepper, oregano and parmesan cheese. Top it with diced tomatoes. Bake it for about 25 minutes at Starving after work or post-gym? Place a chicken breast in a baking tray and top with diced tomatoes, plus seasonings like oregano or a sprinkle of Parmesan cheese. Heat in a 350-degree oven for about 25 minutes180 degrees celsius (350 Fahrenheit).
In the mood for an easy delicious dinner? Just toss diced chicken breast and vegetables like peas, bell pepper, baby corn, carrots, broccoli florets and onion, season with garlic, salt and pepper and accompany with rice or salad.
The Light Cauliflower Soup recipe you´re going to read below is one of the easiest soup recipe I´ve ever done! On top of it, cauliflower contains many nutrients including minerals, vitamins, antioxidants, etc. You can not only use it in cooking, but also eat it raw or add it to salads.
I´d like to add 4 top health benefits of cauliflower:
- Anti-inflammatory – Cauliflower contains anti-inflammatory nutrients, such as indole-3-carbinolthat that helps keep inflammation in check. This nutrient can be also found in other cruciferous vegetables such as broccoli, cabbage, brussels sprouts, and kale.
- Rich in vitamins and minerals – Cauliflower offers 11% of the recommended value of Vitamin C, but it´s also a great source of fiber, magnesium, potassium, riboflavin, vitamin K, etc.
- Fight cancer – Cauliflower contains sulforaphane, which can kill cancer stem cells and slows tumor growth, lot of studies revealed.
- Detoxification & Antioxdiants – It contains antioxidants that support detoxification. Glucosinolates are natural compound in cauliflower that activate detoxification enzymes that cleanse the body of toxins.
I love breakfast during the weekends! You can spend a little bit more time cooking delicious breakfast meals. And one of them is oatmeal pancakes!
I like experimenting with pancakes, while reading my blog you will encounter couple of different types of pancakes recipes. This time I prepared for you easy oatmeal pancakes recipe.
About oats and why it is a healthy food
A bowl of oatmeal is the best way to gain the strength and energy to carry through a morning.
Oats are a cereal grain and it contains plenty of fiber and other nutrients like manganese, phosphorus, biotin, Vitamin B1, magnesium, zinc and protein.
Health benefits of Oats
Lower Cholesterol levels – Oats and oatmeal contain a specific type of fiber known as beta-glucan. Many studies have already proven the beneficial effects of this special fiber on cholesterol levels. People with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically have lower total cholesterol by 8-23%. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke.
Prevent heart failure – Consumption of whole grain products and dietary fiber has been shown to reduce the risk of high blood pressure and heart attack. Studies have shown that people who eat a daily morning bowl of whole grain (not refined) cereal have a 29% lower risk of heart failure.
Enhance immune system – Beta-glucan enhances the human immune system’s response to bacterial infection.
Stabilise blood sugar – Beta-glucan has also beneficial effects in diabetes. When people with type 2 diabetes consume oats or oatmeal experience much lower rises in blood sugar compared to those who eat white rice or bread instead of oats.
Knowing all benefits, why don´t you try out my healthier version of pancakes – oatmeal pancakes! Check recipe below
Coconut and sweet potato soup
I decided to share an amazing exotic recipe with you, guys. This delicious Coconut and sweet potato soup is made of all the good stuff and you´ll love it 🙂