food advise

Vegetarian Healthy Avocado Sushi

2010-03-10T00:17:00.001-08:00

1 1/4 cups water
1 cup short grained white rice (sushi rice)
3 tablespoons rice vinegar
1 pinch salt
4 sheets nori (dry seaweed)
1/2 cucumber, sliced into thin strips
1 avocado - peeled, pitted and sliced

Method

Combine the water and rice in a saucepan and bring to a boil. Cover,
reduce heat to low and simmer for 20 minutes, or until rice is tender
and water has been absorbed. Remove from the heat and stir in the
vinegar and a pinch of salt. Set aside to cool.
Cover a bamboo sushi mat with plastic wrap to keep the rice from
sticking. Place a sheet of seaweed over the plastic. Use your hands to
spread the rice evenly onto the sheet, leaving about 1/2 inch of
seaweed empty at the bottom. Arrange strips of cucumber and avocado
across the center of the rice. Lift the mat and roll over the
vegetables once and press down. Unroll, then roll again towards the
exposed end of the seaweed sheet to make a long roll. You may moisten
with a little water to help seal. Set aside and continue with remaining
nori sheets, rice and fillings.
Use a sharp wet knife to slice the rolls into 5 or 6 slices. Serve cut
side up with your favorite sushi condiments.

Wild Mushroom Pasta Sauce

2010-02-21T01:31:00.000-08:00

Pasta is a staple dish in many cultures now. With the Italians bringing there culinary delights with them as they travel the world. It traces back to Roman times.

Little packets of exotic dried wild mushrooms are readily available in delicatessens and speciality food stores. Any variety will add a rich earthy flavour to this, or any dish.

40g dried wild mushrooms, such as porcini, mousserons or a mixture
1/4 cup olive oil
1 onion, diced
3 cloves garlic, chopped
500g fresh speciality mushrooms, such as shiitake, oyster, or wood ear, sliced
1 tblsp chopped fresh rosemary
1 cup reduced beef stock
salt and freshly ground pepper
350g pasta shapes such as penne or sprials

For this pasta sauce recipe soak dried mushrooms covered in warm water for half an hour then drain an reserve liquid.
Heat olive oil in a pan and cook onion and garlic over medium heat until soft but not coloured.
Add sliced mushrooms and raise heat. Toss mushrooms to stir-fry. Add rosemary and stock and simmer to reduce by half. Season with salt and pepper too taste.
Meanwhile, cook pasta in plenty of boiling salted water according to packet instructions until just tender. Drain well and toss with pasta sauce. Serve immediately.

Healthy Veggies

2010-01-29T02:33:00.001-08:00

The best veggies are the ones that grow above ground. Being exposed to sunlight offers nutritional value. If its a below ground veg it's used by the plant for energy storage. Which makes it high in carbohydrates. A Broccoli head is the flower before it goes to seed. This means the plant is pouring all its energy into creating new flowers which will become seeds.

When it comes to vegetables, the darker the better. Dark and steamed, steaming softens the veg without pulling all the good stuff out. Full on boiling basically cooks out the nutrients (which is good for things like stock!). Don't tell your self you're eating veg when eating potatoes or other starchy vegetables. Starchy below ground veg contain rapidly absorbed carbs, not good.

The colored ones have many types of carotenoid [like vitamin A] & flavonoids [phytochemicals] that prevent all kinds of unhappy events (cancer, heart & vascular trouble, strokes, etc). Especially the "above-ground" portions of veggies has fiber, slow-release energy and no fat. Cabbage, broccoli & Brussels sprouts are anti-cancer. Garlic is probably heart-healthy.

Baked Halibut with Almonds

2010-01-25T16:16:00.001-08:00

Ingredients

Nonstick vegetable oil spray
1/2 cup yellow cornmeal
1/4 teaspoon salt
Pinch of ground black pepper
4 5-to 6-ounce halibut fillets
1/4 cup (1/2 stick) butter
1/2 cup golden raisins
1/4 cup dry white wine
1/2 cup chopped toasted almonds
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh Italian parsley

Preparation

Preheat oven to 400°F. Spray baking sheet with nonstick spray. Whisk cornmeal, 1/4 teaspoon salt, and pinch of black pepper in small bowl. Dredge fish in cornmeal mixture and place on prepared sheet. Bake fish until just opaque in center, 10 to 13 minutes, depending on thickness of fillets.

Meanwhile, melt butter in small saucepan over medium heat. Add raisins and wine; bring to boil. Reduce heat and simmer 5 minutes to soften raisins. Add almonds, lemon juice, and parsley.

Place fish on platter. Spoon sauce over.

Health & Nutrition Benefits of Orange/Orange Juice

2010-01-24T17:11:00.000-08:00

Being rich in calcium, oranges have been associated with protection and maintenance of the health of bones.
Beta-carotene, a nutrient present in oranges, is a very powerful antioxidant that protects our cells from damage.
Consumption of oranges has been found to result in lesser outpouring of mucus secretions from the nose.
It is said that oranges are beneficial in maintaining the dental health of an individual.
Oranges have been associated with keeping blood pressure under check, mainly owing to the presence of magnesium.
Oranges, being rich in Vitamins B6, help support the production of hemoglobin in the body.
Regular consumption of orange juice can significantly increase HDL levels and improve the LDL-HDL ratio of a person.
The folic acid present in oranges helps in proper brain development.
The high content of potassium in oranges helps maintain electrolyte balance in the cells and also aids the maintenance of a healthy cardiovascular system.

Consumption of oranges can help an individual in dealing with the following ailments:

Alcohol Addiction
Arthritis
Asthma
Bronchitis
Bowel Disorders
Constipation
Cough and Cold
Dyspepsia
Fever
Heart Diseases
Indigestion
Influenza
Measles
Pimples and Acne
Pneumonia
Pyorrhea
Respiratory Problems
Rheumatism
Tuberculosis
Typhoid

Blueberry Nutritional Information

2010-01-20T18:42:00.001-08:00

Just a short post on some interesting stats found on the back of a pack of Organic Blueberries! Kind of interesting.

per 100g Blueberries

Calories 51
Water 83.4g
Proteins 0.7g
Fat 0.4g
Carbohydrates 12.0g
Fiber 5.2g
Ash 0.2g
Potassium 70.0mg
Magnesium 7.0mg
Calcium 11.0mg
Phosphorous 13.0mg
Iron 0.5mg
Zinc 9.0mg
Sulphur 9.0mg
Sodium 5.8mg
Vitamin C 19.9mg

Truffle Notes

2010-01-20T17:06:00.001-08:00

While there are many kinds of truffles (as well as truffle products) available on the market today, for me black truffles from France and white truffles from Italy are always my first choice. In recent years, however, black Himalayan truffles have arrived on the scene, and every year they improve in size as well in flavor. They are, without a doubt, a great value. There has also been a tremendous improvement in quality of both black and white truffles from Oregon, the white ones in particular. While I do use them in certain dishes and encourage the producers who are trying to establish the American truffle market, I also regretfully do not consider them equal to their European counterparts.

The use of truffle oil by chefs has come under a lot of fire by truffle purists, perhaps because it has been used to excess and is a laboratory re-creation of the natural flavor and aroma of truffles. I prefer to think of truffle oil as perfume and use it in a diluted ratio of 6 parts olive oil to 1 part truffle oil to "help" those fresh truffles of any given year that seem a little short on flavor or aroma.

Chorizo, Sweet Pepper and Aubergine Pasta Gratin

2010-01-19T12:28:00.001-08:00

Ingredients
(See nutrition)
200g chorizo sausage, sliced
2 large red or yellow peppers, deseeded and sliced
1 aubergine, cut into 2cm cubes
1 clove garlic, peeled and chopped
2 tablespoons balsamic vinegar
3 teaspoons granular Canderel
400g can of chopped tomatoes
handful of fresh basil
400g rigatoni or penne pasta
125g mozzarella cheese, cut into cubes
100g Parmesan cheese, grated

Preparation method
1. In a large frying pan cook the chorizo sausage for about 2 minutes until golden. Transfer to a bowl with a slotted spoon leaving the lovely flavoured oil in the pan.
2. Add the peppers and aubergines and cook over a low heat for 10 minutes until golden around the edges.
3. Add the garlic and cook for a minute then add the vinegar and Canderel and stir until bubbling and reduced. Add the chopped tomatoes and torn basil and cook for a further 2-3 minutes. Season with salt and pepper.
4. Preheat the oven to 180 C / Gas 4.
5. Meanwhile in a large pan of water, cook the pasta according to packet instructions until al dente. Once cooked, drain the pasta and return it to the pan.
6. Add the sauce and the cubes of mozzarella and mix well. Transfer to a large dish and sprinkle over the parmesan cheese.
7. Bake in the preheated oven for 20-25 minutes until golden and serve with a large mixed salad and some crusty Italian bread.

Linseeds - Flaxseed

2009-08-16T17:39:00.000-07:00

Linseed, also known as flax seed, boasts many of the same great nutritional properties as sunflower seeds. Their main claim to fame is that they are high in levels of the polyunsaturated oil omega-3, which has received lots of interest due to its health benefits, particularly those linked to the heat and brain. Grind your linseed and add it a smoothie; Add the ground meal to any batter - from muffin to pancake to brownie; Add it to your blend of flours and grains in a bread dough.

Sunflower Seeds

2009-08-16T17:32:00.000-07:00

Sunflower seeds have a high ratio of polyunsaturated fat which makes them a great source of 'good' oils. They are also packed full of nutrients such as fiber, protein, vitamin E, folate and minerals, such as iron, selenium and zinc. These nutrients are often in low levels in other foods and are important for good health. These tasty little seeds are a great nutritional power pack as they are full of goodness. They're great with salads like feta and pumpkin, or beetroot and spinach; Add them to carrot cake; Mix them into biscuit dough (they're great in a spicy or oaty mix); Add a smattering to nutty brown rice to ramp up the taste and texture.

What to do with: Green Papaya

2009-08-15T13:54:00.001-07:00

It's easy enough to find a ripe papaya in shops, but if you're lucky enough to chance upon the unripe fruit (imported from Fiji) at an outdoor market or Asian grocer's, snap it up! Select one for its firmness and shiny green skin. Green papaya is the key ingredient in the tantalising Thai dish, Som Tam (papaya salad, which literally translates as 'sour pounded'), and ripe fruit will not do here.

Som Tam is popular all over Thailand and in Thai restaurants around the world. The problem is, outside of tropical countries, green papaya tends to be substituted with carrot or apple - and it's just not the same. It's not that green papaya has a distinctive flavour; It's the absence of flavour which is more important, allowing it to carry the sour, salty, and sweet elements that make Som Tam such a flavour bomb. And where the others show their soft side, green papaya remains defiantly crunchy.

To make Som Tam, pound 2 - 3 cloves garlic and 1 - 2 hot red chilies in a large mortar and pestle. Add 3 - 4 small acid-free tomatoes, quartered, and a handful raw green beans, trimmed to 4cm lengths, and pound some more. Add juice 2 limes and 1 tsp shrimp paste or a few dried shrimps (optional). Shred or grate in the flesh of 1 green papaya and pound it all again, using a large spoon as well as the pestle to mix it all. Finally, mix in 2 Tbsp good fish sauce and 2 Tbsp palm sugar (dissolved in boiling water or grated finely), and taste to check the flavour balance. If it needs more of something, add it. Top with crushed roasted peanuts and serve with barbecued chicken and stick rice.