Switch to Wholemeal
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everythingfood
With food anything highly processed is often white – white Pasta, bread and sugar – and they all contain a high level of refined sugar. Wholemeal, wholewheat and even wholegrain foods have a higher nutritional level and, thus, greater health benefits than refined foods, which are often high in sugar. In a bid to eat healthier, try going brown – for an unrefined and less processed version of your household staples.
Bread
Try wholemeal or wholegrain loafs instead of your usual white. If you have trouble adjusting to the taste, even though the taste of wheat flour is virtually undetectable, bake it yourself. Bread, cakes, pancakes and cupcakes, are all delicious options that can all be baked with wholemeal flour all from the comfort of home. You could also opt for rye bread, rye crackers or wholemeal pitta if you need a break from bread.
Pasta
Many types of pasta from fusilli, to spaghetti and macaroni, are widely available in wholewheat versions. They also contain 50% less sugar than their white counterparts. Avoid coloured pasta when possible, as it is every bit as processed as white pasta.
Sugar
Ranging from light brown, to the very dark muscovado sugar, there is an option to please almost everyone. Brown sugar unlike white, has not been stripped of its molasses, so in comparison, contains far more vitamins and minerals, including calcium and iron, than white sugar. Brown sugar also contains fewer calories by mass than white sugar.
Rice
Brown rice is loaded with vitamins, richer in fibre and is thought to lower cholesterol significantly. It is also relatively unrefined with only one layer, the hull, removed during processing.
Cereals
Cereal with the highest nutritional value is low in or even without sugar, and made with wholegrain or bran. Healthy cereal options include oatmeal, muesli or bran flakes.
Tags: Healthy, Eating, Wholemeal, Wholegrain, Nutrients
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A-Salad-a-day...
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everythingfood
A-Salad-a-day may well keep the doctor at bay. While salads can appear drab and non-appetising at times, the truth is they can be every bit as delicious and adventurous as your favourite junk food or unhealthy snack.
Here are some top tips to make salads a staple in your daily diet:
Make a meal of it
A large salad is a healthy balanced choice for an evening meal. Using a large bowl, mix your preferred carbohydrates and protein. Then finish with a slightly larger portion of greens and a simple dressing.
Change your greens
Spinach, rocket, sugar snap peas, and asparagus are all alternatives to the usual salad greens. Spinach is extremely rich in antioxidants and iron, while asparagus and sugar snap peas are low in caloric content. Lightly steam all for the most nutritional value.
Add some fruits
Tangy fruits like apples, pomegranates and cranberries can add interesting flavour to salads. Add a handful of chives, watercress and cherry plum tomatoes for a light and nutritious lunch.
Go for Antipasti
Artichokes, sundried tomatoes and mushrooms soaked in olive oil add much needed colour and taste to any pasta or bean dish. Many come pre-seasoned so there's usually no need to add much else.
Dress it up
The dressing is where your imagination comes in. Making your own dressing can be both simple and hugely effective and is one of the best ways to season your salad according to your taste buds. Vinegar, honey, lemon, mustard and olive oil are all ingredients you can easily mix and match, and use to compliment any salad ingredients.
Get inspired
Food blogs are filled with healthy salad menus, from raw to vegan, and since most are updated on a regular basis, they could help you beat the salad rut.
Tags: Healthy, Eating, Recipes, Salad, Cooking Tips
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Wasabi Noodle Stir Fry
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everythingfood
The busier we get in our day-to-day lives, the harder it becomes to eat healthily. This recipe is quick, easy and offers the perfect balance of nutrition, health and calories. It's also diverse when compared with the average pasta, meat and two veg or roast route. This recipe is the perfect combination of exotic tastes, effortless directions and cheap ingredients.
Ingredients: (Serves 1)
200g Rice Noodles
70g Edamame Peas
50g Bean Sprouts .jpg "Image By: Miss Meng") 70g Bok Choy
50g Enoki Mushrooms
1tsp Wasabi Paste
1tsp Finely Chopped Garlic Sprouts
1tsp Finely Chopped Red Chillies
1tbsp Peanut Oil
4tbsp Soy Sauce
Salt to taste
Method:
Boil the rice noodles with a little peanut oil and let it stay a slightly undercooked as you will be cooking the noodles again. Once they look almost ready, drain the water and put the noodles aside.
In a bowl mix soy sauce with the chopped chillies and garlic sprouts. Meanwhile, in a wok heat some peanut oil and add the edamame beans. Let this cook for about 5 minutes until the beans soften, and then add the enoki mushrooms, the soy mixture and the bok choy. Turn the heat to medium and let everything cook for another 5 minutes. Once this is done, add the noodles and mix it all together, letting the noodles cook entirely.
Garnish with finely chopped coriander and serve straight away.
Notes:
If you wish to add any different vegetables or meat to the dish, adjust the cooking times accordingly. Make sure meat and fish are cooked as per the instructions on the packaging.
If you enjoy a spicier dish, add extra chopped chilli at the end of the cooking process, or mix in some Oriental-style chilli sauce.
Tags: Stir Fry, Noodles, Asian, Healthy, Recipe
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Dinner with Friends
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everythingfood
A quick mid-week catch up, or a longer Saturday night sit in, when you have the girls over you don't need a macho 3-course dinner to impress - you want something quick and easy so that you can spend most of your time chatting instead of slaving over a hot stove. You do want to show some cooking prowess though, so try the below for a simple, yet impressive menu (serves 4):
Brushetta Napolitana
Ingredients:
3 tbsp tomato puree
8 anchovies (from the jar, with olive oil), chopped
1 small shallot, finely chopped
1 small clove of garlic, chopped
15 black and pitted olives, roughly chopped
1 handful of finely chopped parsley
½ baguette
Method:
First, make the topping. In a bowl mix the tomato puree, anchovies, olives, parsley, a splash of anchovy oil - and season. Add the chopped shallots to some heated olive oil and gently fry for a few minutes, allowing them to soften. Next, add the garlic and fry for a couple of minutes more. Stir the paste into the cooked shallots and garlic, allowing the other ingredients to cook gently. Cut your baguette in to inch thick slices (slanted chopping make for an appealing shape) and toast under the grill shortly before your guests arrive. If made in advance, reheat your paste on the hob, finishing off by adding it to the toasted slices and finishing off for a minute under the flames.  Spaghetti with Prawns
Ingredients
250g tiger prawns
1 red chilli, chopped and deseeded
1 chopped garlic clove
1 handful of chopped parsley
4 tbsp olive oil
1 tbsp white wine vinegar
Sea salt and pepper
Method:
Start by pouring your olive oil into a medium or small saucepan, and heat until bubbling. Throw in your chopped chilli and let sizzle for a minute, keeping the saucepan moving as you do so to stop it from burning. Turn the heat to medium low then stir in the chopped garlic. Add a generous pinch of sea salt and a few shakes of black pepper. Stir for another minute or so more before adding your tablespoons of white wine vinegar to the mix. Add your prawns and your peas; don't hesitate to include the juice from the prawns as it all adds to the flavour. Also, you can add your peas still frozen here in order to prevent them from over-cooking. After the prawns and the peas have had time to heat through you can then finally add the cooked spaghetti. Chuck in the parsley at the last moment, give it an extra mix, then serve immediately in pre-warmed bowls. Delicious! Supper in minutes, leaving plenty of time to catch up with the girls over a glass of white wine.
Tags: Dinner, Friends, Wine, Simple, Impressive
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Dinner Dates
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everythingfood
So you've been dating someone for a while but now you're finally ready for the ‘big step' – you're going to make them dinner. Cooking for someone is a great way to show them you care, but it's also a great way to show off your skills without having to say, ‘oh, and I'm really great in the kitchen too!'. Let them see for themselves.
You want to strike a balance between showing off and making sure that you don't get too flustered, or spend too much time away from them in the kitchen. You also want to make a meal that will appeal to a more masculine taste, so, probably steer away from small salads, even if you are on a diet! A good appetite will impress as much as a good palate.
Try some of the following ideas to impress:
Steak and chips
No matter how fancy a man's taste, he will always enjoy a good plate of steak and chips. And indeed, you can make this a gastro delight. Steer clear of frozen oven chips (unless they are very good ones) and wimpy steak and this will prove a clincher of a meal without loads of hassle. Be sure to choose a chunky and good quality piece of meat; a good rib-eye or fillet will serve well here. Maris pipers will also make a good chip, if you don't have access to a chip fryer to make them authentic, you could try making sweet potato chips instead. It will look original, and also sneak in some more vitamins! Brighten up the plate with some carrots and broccoli.  Moussaka
A good idea for a date is something that you can prepare in advance, and then leave to cook by itself whilst you entertain your dinner guest. Moussaka is a good option here; it shows a bit of ingenuity and creativity - being slightly more original than a lasagne – and, what's more, it really is a tasty dish. Serve with a fresh green salad dressed with balsamic vinegar and olive oil.
Seafood pasta
Here is a really simple dish, made fancier with the addition of shellfish. You can't really go wrong with pasta, as it's a dish everyone likes (though do perhaps check with your date how they are with seafood!) and in addition it takes no time at all to prepare. With some mussels or clams and whole prawns, finger food is also a suggestive and rather playful food - if you're keen make the date a bit saucier!
Tags: Cooking, Dish, Dates, Taste, Impress
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Stir-Fried Mushrooms in Lettuce Cups
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everythingfood
This is a quick, easy – and healthy - recipe for anyone who enjoys delicious low calorie meals but still wants to eat ‘fast-food' on the run.
Ingredients (Serves: 2 People)
• 2 tablespoons extra virg  in olive oil • 500g mushrooms (as per preference) - wiped clean and sliced.
• 1 shallot - finely chopped (can be substituted with white onions).
• 250 grams bean sprouts
• 2 garlic cloves – finely chopped.
• 2 medium sized tomatoes - diced.
• 2 tablespoons light soy sauce
• Salt - to taste
• Freshly ground pepper - to taste
• Fresh green chillies or red chilli powder (as per preference)
• Pre bought hummus – to use for dressing
• 6-8 big lettuce leaves - rinsed
Method:
Put the oil in a frying pan and once it starts bubbling add the onions and the garlic. Fry until the onions are translucent and then throw in the bean sprouts. Stir for 2 minutes and then add the tomatoes and the mushrooms. Let it cook on a medium to low heat for about 5 minutes – giving it the occasional stir. Add salt, pepper, soy sauce and chillies according to taste and let the mixture simmer for another few minutes, until the water left by the mushrooms and tomatoes completely evaporates.
Next, spread a generous layer of hummus onto each lettuce leaf and add a helping of hot mushroom mixture on top.
It's as easy as that - the mushroom and lettuce cups are now ready to be served and enjoyed.
TIP:
If you're cooking during the cold winter months, then using slightly warmed hummus adds a delicious and unique touch. If it's a summer afternoon, put the lettuce leaves in the fridge for a while to cool and crisp before adding the mushroom mix and serving.
Tags: Mushrooms, Lettuce, Healthy, Stir-Fried, Hummus
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5 Tips to Quitting Junk Food:
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everythingfood
Giving up those cheesy fries, pizzas and Big Macs might seem like the hardest thing to do at the time but given the right amount of dedication, focus and balance it soon becomes an easy to maintain lifestyle.
1. What's your reason: First things first, ask yourself why you want to quit. Do you want to lose weight? Lower the risks of heart disease? Or are you just looking for a lifestyle change? Be aware of why you're embarking on the journey and remember to constantly remind yourself of it.
2. Have a health plan: Don't just give up on junk food without knowing what you'll be eating instead. Chances are you'll go straight to steamed veggies – find out that they're never going to live up to a packet of crisps - and that'll be the end of your efforts. Do your research, look up healthy and tasty recipes and get creative in the kitchen. Cooking for yourself will not just cut down on a whole lot of calories but will also cut down on a whole lot of expenses. Make yourself aware of all these positive attributes and you're on the right track. 
3. Get an active hobby: Balancing a healthy diet with some sort of exercise is vital. Obviously the gym is not for everyone, so try finding a sport that you enjoy - or maybe a Yoga class or bicycle club in your neighbourhood. Another fun option is taking up some sort of dance lessons – Zumba, for example, is the current fitness rage. We live in a day and age where there is something for everyone out there, so make use of it and don't make excuses!
4. Exercise control: During the (inevitable) moments of weakness, it's important to exercise control. The worst situations can leave you with a serious bout of ‘bingers guilt'. Remind yourself why you're doing this and remember that your temptations are just weak moments that are going to pass - and when they do, you'll be proud of yourself for not indulging. In the early stages it's also useful to be aware of what you've eaten through the day and go over it in your head every now and then. This enables you to install a system where you are consciously and subconsciously keeping track of your diet.
5. Use a reward system: Quitting junk food doesn't mean never ever touching it again. Set up a reward system where you can treat yourself to whatever you'd like to eat once a week - provided you've stuck to the diet and achieved the goals you set for yourself. If you don't meet those goals you don't get the reward: it's as simple as that. Gradually, you'll find it easier to cut down on your bad eating habits as you start to feel like you don't crave so many quick fixes. That's when you know you've finally beaten the junk!
Tags: Junk, Health, Quitting, Lifestyle, Food
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New Christmas Recipes
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Every Christmas Brits eat about four million Brussels sprouts, ten million turkeys and 25 million Christmas puddings. It's no surprise, then, that some like to try something a little bit different when the time comes to cook the Christmas feast.
Luckily, there are lots of websites and online groups, such as the Schwartz cooking club, that feature lots of ideas for an exciting, different menu this year. Seafood
Most traditional Christmas dinners in the UK feature fowl, vegetables and game, but they do not include much seafood. This is somewhat unfortunate, since the UK has access to some of the richest reserves of fish in the seas. Moreover, many seafood dishes can be simple to prepare.
Some Christmas dinners in France feature an oyster starter, where the oysters are eaten on rye bread with lemon juice or shallot vinegar. This is not a complicated dish, since the constituent parts of the dish can be bought ready to eat.
Oysters can be somewhat controversial, however, so you might prefer to serve smoked salmon on blinis. Again, the parts of this dish can be bought ready to eat, meaning you can simply assemble when ready to serve.
As an alternative to a meat main course, you might consider serving fresh lobster. Simply steamed and served with melted butter, lobster is a unique and impressive alternative to turkey. International cuisine
You may prefer to look further abroad for inspiration. Many people like to make things like egg rolls to serve with Christmas dinner. Egg rolls might seem a bit intimidating to make by hand, but it isn't as hard as it looks. After cooking the filling of your choice and letting it cool, you spoon a small amount into an egg roll wrap, roll it up and seal it with a corn starch glue. You then deep fry the rolls in a wok and serve.
Green bean casserole is a feature of many American Christmas dinners. The main ingredients are cooked green beans, cream of mushroom soup and a fried onion topping. It may seem a bit unusual, but it is a real crowd pleaser.
For a main dish, you can try tourtière, a French Canadian meat pie. There is no one authentic recipe, as each family make their tourtière slightly differently, but on the plus side it can be made in advance, which takes some of the stress out of the preparation of Christmas dinner.
Traditional with a Twist
If those ideas seem a little too different, you could consider making traditional dishes with a slight twist. For example, you could make a coffee chipotle sauce to go with your roast, whether it's lamb, turkey or beef. The sauce is inspired by a South American mole, and its spiciness and slight sweetness complement almost every variety of meat.
You could also try serving a less traditional meat. Game hens and venison are both popular Christmas dishes in France. Game hens are small fowl that can be cooked like goose or turkey, though one hen serves one person, so you will have to adjust temperatures and cooking times when cooking several at once.
Venison, meanwhile, can be handled and cooked like beef or lamb, but boasts a distinctly gamey taste. It should be cooked simply to allow the distinctive flavour to shine, and clubs like the Schwartz cooking club have many recipes and ideas for beef and lamb that can be modified for venison. For pudding, you might consider rainbow jelly. You can find recipes for different flavours of jelly online, or you could use food colouring to make the rainbow colours. The most difficult thing about this recipe is the time it takes: you have to make the bottom colour first and allow it to set in your refrigerator for four hours before adding the next layer. This can take more than two days, depending on how many coloured layers you want to have. It takes a long time, but the results are amazingly impressive, especially if you are entertaining children on Christmas day.
These new recipe ideas should inspire you to try something different, but there are more Christmas Recipes online. With so many options, there really is no reason not to try something new this year.
Tags: cooking, Chistmas, new recipes
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Is ‘Mediterranean’ for you?
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everythingfood
Recent studies & data have pointed to the Mediterranean diet, as one of the best in the world, for a healthy heart, as well as promoting youth, and long life in general. It’s not a new diet to lose pounds, although you most probably will if you decide to embrace this eating style. Statistics, in modern history, began showing that the poorer people of southern Europe, & other countries that bordered the sea were enjoying good health & long life, while the rich, who were eating more & more meat & other fatty foods, were, at the same time, getting more heart and health problems. Upon careful evaluation, it was discovered that the types of foods most often eaten by those on the coast was the key. In general, the Mediterranean diet consists of grains, veggies, fruits, nuts, olive & olive oil, seeds, herbs & spices, cheese, yogurt, eggs, fish, small amount of lean cuts of meat & poultry, small amount of sweets, a moderate amount of wine, and lots of water. Here are a few of the advantages of the diet, also backed by international research. When used consistently the Mediterranean Diet: *Lowers the rate of defective births *Has positive effects against prostrate cancer *Helps seniors’ cognitive functions to last longer *Lessens heart problems *Gives ladies longer life *Lessens chance of strokes *Reduces rate of irregular heart functions *Helps you lose the ‘bad’ cholesterol *Aids against depression
Tags: Mediterranean Diet, food, health
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Food for Women
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Breast cancer; those two words may not seem too frightening to you unless there has been cases of it in your family. Even if there hasn’t been, it’s still wise to pay attention and to do your best to prevent it from happening to you. Some foods are known to help greatly in keeping cancer at bay and when combined are a powerful force against this disease. Before going into the foods that are anti –cancer, be aware to stay away from saturated fat, mostly found in red meat and be mindful of your intake of processed and refined oils. High levels of certain dietary fat reduce the ability of the immune system to kill cancer cells. Experts encourage the consumption of flax seed oil, claiming it to be the best source of cancer-protective omega-3 essential fatty acids. They believe it to be important to every woman’s diet. It tastes like wheat germ and the great thing about is that it can be eaten in many different types of food, from yogurt to salads. Something else that plays an important part in the fight against or to prevent cancer is dietary fibre. It helps not only in weight loss, but in cleaning your body from unwanted toxic materials. It’s found in different foods such as beans, lentils, raw vegetables and fruits, whole grain cereals, bran, dried prunes, nuts and seeds. Increase your intake of fibre according to your taste, as you have a variety of options to choose from. Soy milk, soy flour, soy protein and tofu are considered to be star cancer fighters as they block estrogens’ receptors in the body, making them import dietary agents. Some fish such as tuna, salmon, rainbow trout and sardines also play an active role in your cancer free diet. If you’re not used to eating these foods, it may be hard to make the change to eat more of them, but your body, your health and your family will thank you for it.
Tags: women, food, cancer
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