NUTRITION & DIETS
Good nutrition and diets definitely does not mean standing in the kitchen for hours or starving to death. We found many recepes of delicious dishes that are very easy to make and are super healthy and are based on healthy grains.
What about, for instance, the delicious Barley Pancakes we found on the Internet? They are light and whole grain and can be eaten as a meal. No added fat. Here is how you make them:
Barley ‘n’ Buttermilk Pancakes
2 cups Barley Flour
2 tbsp. granulated sugar
2 tsp. baking powder
1/2 tsp. salt
2 cups buttermilk (“lite” 1% preferred)
2 eggs slightly beaten
In a medium sized bowl combine ingredients in order given. The batter will be thicker than other pancake batters. Do not dilute. Ladle batter onto a hot (380 F.) griddle. When bubbles pop and edges appear dry, turn to brown the other side.
THE VEGETARIAN VIRTUOSO
Even if you don’t often eat vegetarian dishes, this curry vegetables dish from Jamaicans.com is easy and delicious, and can be made with broccoli and cauliflower.
Ingredients:
- Frozen vegetables (Broccoli, carrots, beans, etc)
- 1 onion – sliced
- 1 teaspoon salt to taste
- 2-tablespoons cornstarch
- ¼ cup water
- 4-tablespoons olive oil
- 1-teaspoon cayenne pepper
- 4 tablespoons curry.
How to prepare:
1. Add olive oil into a skillet and heat
2. Add curry & mix with hot oil
3. Add onion slices & sauté
4. Add frozen vegetables to skillet
5. Mix cornstarch with ¼ cup water until a paste is formed
6. Add cornstarch paste into skillet until lightly thickened.
7. Cook for 10 minutes then serve.
This vegetarian dish combines the flavors of okra and tomato with garlic and cilantro. If you have fresh tomatoes from your garden, by all means, use them instead of the supermarket versions.
FIRST STEPS TO HEALTHY COOKING
1. Don’t fry food – instead grill, bake, casserole, boil, poach or steam.
2. Choose leaner cuts of meat and trim off any visible fat.
3. Take fish and poultry without the skin.
4. Eat low fat dairy products instead of full fat varieties, for example: skimmed milk, low -fat cheddar, cottage cheese, low fat yogurts.
5. Don’t roast vegetables in lots of oil, just brush the surface or use a spray fat and fry in low or medium heat.
6. Cook vegetables for a short period in little water as possible, or steam them to preserve the vitamin and mineral content.
7. Avoid leaving cut vegetables in air, light and heat; cover and chill. Don’t soak vegetables in water as vitamins can dissolve away.
8. Be wary of prepared salads and sandwiches – they often contain a lot of fat. Ask for them to be prepared without mayonnaise, dressing or fat spread or add a low fat variety.
9. Decrease the amount of salt you add to dishes. Flavor with herbs and spices instead.
10. Try natural yogurt, fruit compote, fresh fruit. Poach or scramble eggs, rather than frying.