Curb down on Sugar - The Alternatives

Ok so we all know a Big Mac heads straight for the thighs, but less is said about that cheeky can of coke, a 'wholesome' cereal bar or even that bowl of 'slimming' cereal. Although excess fat leads to weight gain and obesity, sugar is proving to be just as big a player. And it's lurking pretty much in everything. Sugar has little nutritional value beyond providing energy, and there’s a lot of energy in there - 400kcal per 100g. So when you're munching through a sugary snack, those calories easily build up without you necessarily feeling satisfied. In a mid-morning sitting a chocolate bar, can of pop and a bag of crisps can make up a pretty big chunk of your daily energy needs – and that's just a snack.

The FSA guidelines state no more than 10% of our energy intake should come from sugar. For your average person needing 2000 calories a day, this translates to no more than 50g sugar – just a Snickers and a bowl of Frosties add up to that. And therein lies the shocker – 75% of our intake comes from the pre-prepared foods we buy. So how do we cut down? The simple answer is avoiding processed foods, but there are also a good few things you can use to replace sugar without going cold turkey on sweetness. Replace your white or brown sugar with an unrefined, dehydrated sugar, like Sucanat or Rapadura.

Yes, it's still sugar but that one change still makes a difference by somewhat reducing the dramatic blood sugar effect, giving your body at least a few nutrients in the process, and avoiding the high temperature and chemical process used to create regular sugar. Food and drinks that have a lot of added sugars contain calories, but often have few other nutrients. To eat a healthy, balanced diet, we should eat these types of foods only occasionally, and get the majority of our calories from other kinds of foods such as starchy foods and fruits and vegetables. Learn more in a balanced diet. Here are some alternatives to curb on sugar in your diet.

Honey

Seen as the more natural choice for sweetening, honey's actually just as calorific as sugar. However, it tastes much sweeter, and its distinctive flavour and weight mean you'll probably use a little less. It's also less processed than sugar and contains compounds thought to act as antioxidants. Hindus believe it's one of the elixirs of immortality.

Erythritol

This sugar alcohol is practically a guilt-free sweet solution. (And the FDA says it’s safe!) At 0.2 calories per gram, the white powder from a plant occurs naturally in many fruits. Plus, it doesn’t lead to tooth decay and other not-so-sweet effects of sugar consumption. It’s not quite as sweet as natural sugar, so try it in chocolate baked goods like brownies.

Stevia

This herb, originally from South America, is extremely sweet by nature but without any calories or sugar-like effects on the body, and you can use as little as a couple drops to sweeten a mug of tea or a few teaspoons in a dessert. It does have a somewhat bitter aftertaste, depending on the type you use. Unrefined foods are always best, and you can buy Stevia as a simple dried powder. Personally, we use this sometimes, but my husband only likes a particular brand of Stevia with absolutely no aftertaste (NuNaturals liquid). It is refined, but it works for us.

It was said by a wise man, eat healthy, stay healthy. You can find more tips to be healthy on the India Food Network. India Food Network also provides many delicious recipes to make cooking a fun and frolic habit.

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Avoid too much Salty food - Food tips

Salt or sodium chloride is essential for our health, yet many of us are unknowingly consuming far more than we should. Many people avoid adding salt to food or to cooking to keep their salt intake down, however, the majority of salt (around 75%) that we consume is already present in processed food such as bread, breakfast cereals, pastries and ready meals. A high salt intake is associated with high blood pressure and heart problems. It's also linked to stomach cancer and osteoporosis.

How much salt should be in our food?

The Food Standards Agency states that adults should not consume more than 6g of salt a day. The amount recommended for children is a lot less and varies according to age (click here (opens in a new window) for more information). Salt can be listed as salt or as sodium on a product's nutritional information. A high salt content is more than 1.5g salt per 100g (or 0.6g sodium). A low salt content is 0.3g salt or less per 100g (or 0.1g sodium). Sodium is an essential nutrient required by the body for maintaining levels of fluids and for providing channels of nerve signaling. Deficiency of sodium is rare, however, can occur in people after excessive vomiting or diarrhea, in athletes who intake excessive amounts of water, or in people who regularly fast on juice and water. Over-consumption of sodium is far more common and can lead to high blood pressure which in turn leads to an increased risk of heart attack and stroke. The current percent daily value for sodium is 2400mg; however, the American Heart Association recommends that people with high blood pressure eat less that 1500mg per day, or less than 3/4 of a table spoon of salt. Since sodium is required by all life to exist, it is naturally found in all foods and rarely does salt ever need to be added. Steps you can take to ensure low sodium eating include: avoiding canned foods, avoiding pickled food, choosing low sodium cheeses, and substituting herbs and other spices in place of salt.

High salt foods - bread

Manufacturers are working towards reducing salt in their bread, yet most commercial bread is still fairly high in salt. If, like many people, you have toast for breakfast and a sandwich for lunch, you could be consuming half your daily quota of salt by lunchtime based on the salt levels in some breads. For a child, this can be more than their daily recommended salt intake.

Baked beans

Baked beans are a staple of the Great British fry-up yet full of salt, which means you'll be well on your way to your daily salt ration if you have beans on toast with bacon. Many manufacturers make low salt baked beans which are a good alternative, or you could even try making your own with haricot beans and fresh tomatoes.

Soy Sauce, Other Sauces, and Salad Dressings

Soy sauce is commonly added to East Asian cooking, and now comes in low sodium varieties which are recommended, check nutrition facts of specific products for sodium content. One teaspoon of Tamari (Soy only) soy sauce contains 335mg (14% DV) and one teaspoon of Shoyu (Wheat and Soy) Soy Sauce contains 282mg of sodium (12% DV). In addition to soy sauces, be sure to check labels of most sauces and salad dressings in general, as these foods can be surprising high in sodium.

Salami, Bacon, and Cured Meats

Salt has long been used as a preservative for various meats, and so it is not surprising to find a high amount of sodium in them. One slice of bacon (8 grams) contains 194mg of sodium (8% DV), while one slice of salami (10g) contains 226mg (9% DV), and 1 large piece of beef jerky (20g) contains 443mg of sodium or 18% DV.

Curb the salt intake in your daily diet and live a healthy life. You can check out India Food Network website for more food tips and amazing recipes. 

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Involve Kids while Cooking - Fun Recipes

Are you bored of the same routine cooking procedure? Cooking can be a pretty tedious process. It depends on an individual how to pep it up and make it a fun process. One of the most easiest and fun way is to involve small kids into the process. It converts the tedious process into a fun & frolic cooking process. Small children are very inquisitive; Children will often try a dish as long as they've had a hand in cooking it. Cooking together at home is a good opportunity to introduce new ingredients and recipes into children's diet. This also helps the cause of providing nutritious food to the kids. Introduce new ingredients into your fridge and store cupboard. Make sure you have different types of fruit and vegetable for children to choose from.

The more choice there is, the more likely they are to find something they like. Discuss the week's menu with your children to ensure they have some input into what they eat. Let them write it down and decorate it then pin to up on the fridge so everyone can see what's on the menu each day. Bake cakes, cookies, pancakes, bread and scones, don't buy them. Baking is cheap and the end result is usually very pleasing. You'll find the homemade version more satisfying, healthier and gratefully received. Don't worry about mess. Let your children stir, mix, chop and taste. Encourage them to have a go and you'll get there in the end. Give them their own cooking kit. Gather together a small, inexpensive knife, a saucepan and wooden spoon and a chopping board with their name painted on and you'll find they're keen to use them. Let us discuss a fun recipe that you can try with your kids.

Peanut Noodles with Chicken

Serves 4| Hands-On Time: 20m| Total Time: 35m

Ingredients

•     1 8-ounce package thin rice noodles or sticks
•     1 2- to 2 1/2-pound rotisserie chicken
•     1 carrot
•     1 seedless cucumber
•     1/2 cup creamy peanut butter
•     2 tablespoons low-sodium soy sauce

Directions

    Place the noodles in a large bowl and cover with hot tap water. Let soak until soft, 25 to 30 minutes. Drain in a colander or large strainer.

    Meanwhile, shred the chicken meat, discarding the skin and bones. Use a vegetable peeler to make long strips of carrot and cucumber.

    In a medium bowl, whisk together the peanut butter, soy sauce, and 6 tablespoons water until smooth.

    Divide the noodles, chicken, carrot, and cucumber among 4 bowls. Drizzle with the dressing.

Nutritional Information

•     Per Serving
•     Calories 724
•     Fat 33g
•     Sat Fat 7g
•     Cholesterol 124mg
•     Sodium 1,210mg
•     Protein 54g
•     Carbohydrate 56g
•     Sugar 5g
•     Fiber 4g
•     Calcium 49mg

               

You can substitute spaghetti or angel hair pasta, cooked according to the package directions, for the rice noodles.

               

India Food Network is a website that provides you with many different recipes, cooking shortcuts, cooking tips and much more. India Food Network is also home to a large number of recipes (veg and non veg), that you can browse according to your preferences.

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Amazing Soup and Sandwiches Combo Recipes

Soups are often regarded as one of the most soothing and healthy dinner options. There is also an old saying “Troubles are easier to take with soup than without it". It’s one of the oldest types of food. Every culture in the world has some kind of soup. It’s a comfort food for just about everyone.” Soup offers plenty of fringe benefits, too. There are lots of benefits of different soups. Traditionally, soups are classified into two main groups: clear soups and thick soups. The established French classifications of clear soups are bouillon and consommé. Thick soups are classified depending upon the type of thickening agent used: purées are vegetable soups thickened with starch; bisques are made from puréed shellfish or vegetables thickened with cream; cream soups may be thickened with béchamel sauce; and veloutés are thickened with eggs, butter, and cream. 

Other ingredients commonly used to thicken soups and broths include egg, rice, lentils, flour, and grains; many popular soups also include carrots and potatoes. Soups serve as a perfect combination along with different types of sandwiches. One must try this amazing combination that would definitely tickle your taste buds.  Sandwiches are a widely popular type of lunch food, typically taken to work, school, or picnics to be eaten as part of a packed lunch. The bread can be used as it is, or it can be coated with any condiments to enhance flavour and texture. They are also widely sold in restaurants and cafes, served hot or cold. Let us discuss a Soup and sandwich combo recipes.

Goat Cheese, Pear, and Pecan Sandwich

PREP TIME: 10 min

TOTAL TIME: 10 min

SERVINGS: 4 (1/2 sandwich)

2 oz herbed goat cheese (about 1/4 c), at room temperature

4 large slices whole grain bread, toasted and halved diagonally

1 red Bartlett pear, sliced

2 Tbsp pecans, toasted and chopped

1/4 c watercress sprigs

2 Tbsp honey

1. SPREAD cheese onto 4 half slices of bread. Top with pear, pecans, and watercress. Drizzle with honey.

2. TOP with remaining bread halves and serve.

NUTRITION (per serving) 227 cal, 9 g pro, 34 g carb, 5 g fiber, 7 g fat, 2.5 g sat fat, 228 mg sodium

Roasted Vegetable Soup

PREP TIME: 35 min

TOTAL TIME: 1 hr 30 min

SERVINGS: 6

2 lb carrots, peeled

1/2 lb parsnips, peeled

1/2 lb turnips, peeled

3 Tbsp olive oil

1 onion, chopped

2 Tbsp chopped fresh thyme

4 c low-sodium chicken broth

1. CUT carrots, parsnips, and turnips into 3" x 1/2" sticks. Toss with 1 Tbsp oil on baking sheet. Bake in 450°F oven, stirring occasionally, 40 minutes.

2. HEAT 2 Tbsp oil in pot over medium heat. Add onion and thyme. Cook 4 minutes. Add roasted vegetables, broth, and 2 cups water. Simmer 15 minutes.

3. PUREE in blender (in batches). Salt and seasoning according to taste.

NUTRITION (per 1 1/3-cup serving) 168 cal, 4 g pro, 24 g carb, 6 g fiber, 7 g fat, 1 g sat fat, 167 mg sodium.

There are many internet websites and portals that provide many delicious recipes. India Food Network provides a wide range of recipes across vegetarian and non vegetarian segments. India Food Network also provides various kitchen tips & nutrition tips.

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Cook Healthy Food with Kids

Healthy foods help kids grow fit and strong. And cooking with your kids gives you the chance to introduce them to food groups and emphasize healthier choices like fruits and vegetables, whole grains, low-fat dairy, lean meat, and seafood. Kids who help pick and prepare foods are more likely to try them — and develop a taste for them. Working in the kitchen with your young children from also gives you the opportunity to teach them about food safety and food handling to avoid common food-borne illnesses. How you design these cooking lessons will have a direct effect on whether they enjoy the experience. Here are ways to set your budding chefs on the right culinary path.

Kids will have more fun — and be more apt to learn — if you choose a healthy recipe geared to their ability level. Introduce kids to “cooking” by making a simple trail mix with nuts, dried fruits, and whole grain pretzels or crackers. Little hands can ladle out each ingredient and maneuver a big spoon to mix them together. Even if you’re the one measuring, have your child count off each nut or cracker — you can even make a game of it. The amount of prep work a child can do naturally increases with age. Taking apart lettuce leaves and giving them a water spray is a fun introduction to making a healthy salad that a 2- or 3-year-old can handle. Three-year-olds can also knead dough and put pre-measured ingredients in a mixing bowl. Four- to 5-year-olds usually have enough finger dexterity to allow them to measure ingredients; a 5-year-old is not old enough to use a knife to cut carrots, but can wash and peel them with a safety peeler. Related jobs like cleaning up and setting the table can be assigned by age, too.

A better idea is to choose from a specific recipe and prepare it with your child simply for the experience. Make shopping for ingredients a special outing, just as you would go to an art store for craft supplies. It’s always smart to have extra ingredients in case you have a cooking mishap and have to start the recipe over from scratch. Let us discuss one such recipe that you can easily cook with your kids.

·         Prep time: 45 Minutes

·         Cook: 10 Minutes

·         Yield: 8 to 10 Servings

Ingredients

·         2 cups flour

·         1 tsp salt

·         1/4 tsp baking powder

·         1/4 cup shortening or vegetable oil

·         1/2 cup lukewarm water

Directions

    Put flour, salt, and baking powder into a mixing bowl. Mix the shortening or oil into the flour mixture until it forms pea-size balls. Add the lukewarm water, a little at a time, until the dough is soft and pliable.

    On a floured surface, knead the dough until smooth, for 1 to 2 minutes. Place in a bowl, cover with a clean dish towel, and let it "rest" for 30 minutes. Knead dough and form 8 to 10 balls. Roll them out as thin and round as possible.

    Preheat an ungreased griddle or cast-iron frying pan. Cook tortillas on griddle one at a time, flipping when a bubble forms (less than a minute). Put cooked tortillas in a plastic bag until ready to serve, to keep them warm and soft. Serve with butter, or fill with eggs, cheese, or cooked chicken.

How kids can help: Sometimes Garcia will give her granddaughter a small cookie cutter to press out fun shapes. Ashley's favorite way to eat her tortilla is warm, and filled with scrambled eggs or cheese.

Per serving: 175 calories, 7.1 g fat (.5 g saturated), 292 mg sodium, 0 mg cholesterol.

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Give your Recipes a Dash of Herbs - Chicken & Basil Stir Fry

No one wants to eat bland food, but ladling on sauces and gravies just adds excess fat and calories to your diet. Fortunately, calorie-free herbs add flavor without all that extra baggage, and they’re easy to use. Herbs are edible, fragrant plants that add flavor and nutrients to many types of foods. By playing with herbal variations in your recipes, you can get a completely different taste every time you cook. When choosing dried herbs, it’s best to buy organic so you’re sure the herbs have not been irradiated. When you're buying fresh herbs, whether at the grocery store or a farmers’ market, be sure to get them as close as possible to the day you plan to use them.

Before cooking with fresh herbs, you'll need to wash them carefully. Rinse the herbs underneath running water, then place them on a paper towel or shake them off to dry. If you're cleaning large leaves like basil or a large bunch of parsley, place them in a bowl of cool water and swirl it around. Transfer the herbs to a clean bowl of water and continue to rinse until the water stays clear. Then dry them off and prepare them for cooking. Generally, you just want to use the leaves, not the stems, of the herb.

Different types of herbs can be used for different dishes.

·         Oregano and basil for pasta dishes and sauces

·         Rosemary and thyme for chicken and vegetable dishes

·         Dill for cauliflower, cucumbers, and fish and fish sauces

·         Parsley for fish, soups, vegetables, and tomato sauce

·         Mint for salad, beverages, and desserts

·         Marjoram for stews, soups, and eggs

·         Cilantro for Mexican and Thai dishes

Chicken & Basil Stir Fry

·         Prep Time 40 minutes

·         Total Time 40 minutes

·         Yield Serves 4

Ingredients

·         1 1/2 pounds boneless, skinless chicken breast halves, cut crosswise into 1/4-inch-thick slices (longer pieces cut crosswise in half again)

·         1 tablespoon cornstarch

·         Coarse salt and ground pepper

·         6 teaspoons vegetable oil

·         1 small onion, halved and cut into 1/4-inch-thick wedges

·         2 bell peppers (red, yellow, green, or a mix, ribs and seeds removed), cut into 1/4-inch-wide strips

·         6 garlic cloves, minced

·         2 tablespoons rice vinegar

·         2 tablespoons soy sauce

·         1 1/2 cups fresh basil leaves, larger leaves torn in half

·         Cooked white rice, for serving (optional)

Directions

    Pat chicken pieces dry with paper towels. In a medium bowl, toss chicken with cornstarch until coated; season generously with salt and pepper.

    In a large wok or nonstick skillet, heat 2 teaspoons oil over medium-high. Cook half the chicken, turning once, until browned, but not completely cooked through, 2 to 3 minutes total. Transfer to a plate. Repeat with another 2 teaspoons oil and remaining chicken. Transfer chicken to plate. Set aside. Wipe out skillet with a paper towel.

    To skillet, add remaining 2 teaspoons oil, onion, and bell peppers; cook over medium-high heat, tossing often, until beginning to brown, 3 minutes. Add garlic; cook until fragrant, about 1 minute.

    Add 1/4 cup water, vinegar, soy sauce, and chicken to pan; cook, tossing, until chicken is cooked through, about 1 minute. Remove from heat. Stir in basil leaves. Serve immediately, over white rice, if desired.

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Give your Recipes a Dash of Eggs - Egg & Bacon Sandwich

Egg yolks are known primarily for their high cholesterol content. But the medical research community has learned that dietary cholesterol is a different measure than blood level of cholesterol, which is associated with increased risk of heart attack and stroke. Egg yolks also contain two carotenoids, lutein and zeaxanthin, which protect against vision loss. , eggs are packed with vitamins A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline.  Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. These little orbs contain a certain sequence of amino acids that makes egg protein easy for your body to absorb. Which means a hard-boiled grade-A is an ideal muscle-repair food after a butt-busting workout. A great bargain, eggs are easy on the wallet and packed with goodness. So, be brave, be an egghead, and see what these capsules of dense nutrition can do for you. Let us discuss an egg recipe that is high on nutrition and also tastes like heaven.

15 Mins Egg & Bacon Sandwich

Total Time:

15 min

Prep

10 min

Cook

5 min

Yield:

4 servings

Ingredients

3 egg yolks

Juice of 2 whole lemons

2 sticks butter, melted and slightly cooled

Dash of salt

Cayenne pepper

4 whole eggs

2 English muffins split, toasted and buttered

4 slices Canadian bacon, warmed in a skillet

Dash of paprika

Directions

Add the egg yolks to a blender or a food processor. Add in the lemon juice and blend for several seconds. With the blender on, slowly drizzle in the melted butter. Turn off the blender and add in a little salt and cayenne. Whip it again until combined. Set this aside for a minute.

Next, poach an egg by gently cracking an egg into simmering, slightly bubbling water.

Leave the egg alone for 2 to 2 1/2 minutes, and then remove it with a slotted spoon and carefully place it on a plate. Repeat with the remaining eggs.

To serve, place a buttered, toasted English muffin half on a plate. Top the English muffin with a warm slice of Canadian bacon. Place the warm poached egg on top. And then drizzle on some warm hollandaise. Sprinkle a little paprika on top.

One should not consume raw and lightly-cooked eggs due to the risk of Salmonella or other food-borne illness. To reduce this risk, use only fresh, properly-refrigerated, clean, grade A or AA eggs with intact shells, and avoid contact between the yolks or whites and the shell. For recipes that call for eggs that are raw or undercooked when the dish is served use shell eggs that have been treated to destroy Salmonella, by pasteurization or another approved method.

There are many websites and video channels online that provide many such healthy recipes and cooking tips. India Food Network is one such website which you can refer to learn these easy to cook instant healthy recipes. It also provides many nutritional tips and ingredients list for cooking fanatics. Visit the India Food Network website for more information.

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Make Healthy & Scrumptious Salads - Four Bean Salad

All you need are the ingredients mentioned in the shopping list, a bit of pre-preparation, and some smart and practical tips that will help you cut down your cooking time considerably. Follow the best recipes and you will have a delicious and nourishing meal ready within no time.  Quick and easy to make, salads are the best way to absorb the benefits of fresh vegetables and fruits. Cool and refreshing, salads make an ideal summer brunch. As vegetables and fruits have high moisture content, salad is an excellent way to stay hydrated during summer. Eat it as a main course, as an accompaniment to a spicy dish or simply when you feel like a bite. You can make your own salad combinations or try out our delicious and quick to make Quinoa Salad, Chilled Melon Ball Salad as well as Barley and Crunchy Nut Salad. Salads are no longer just diet food, composed of lettuce and dressing. There are large numbers of delicious concoctions available, including light and fresh, hearty and savory -- these big, bold combinations of prime produce and flavor-packed add-ins make it easy to get your veggies on.

You can use chicken breast and turkey bacon for a leaner version of many popular salads. If you prefer, you can use roasted turkey breast instead of poached chicken. There are many healthy salad recipes that can be made in a very little time that includes various beans and vegetables. These salads are high on health quotient and also never fail to tingle your taste buds. Let us discuss on such salad recipe that should definitely be the part of your dinner plans. It is regarded as one of the healthiest salad recipes, four bean salad.

Four Bean Salad

Nutritious bean salad.

Cooking Time: 10-15 minutes

Servings: 4

Preparation Time: 30-40 minutes

Category: Veg

Ingredients

•White cow beans (chowli/lobia), soaked 1/4 cup

•Red kidney beans (rajma), soaked 1/4 cup

•Green gram (sabut moong), soaked 1/4 cup

•Salt to taste

•French beans, 1/4 inch pieces 10

•Lemon juice 3 tablespoons

•Fresh coriander leaves, chopped 1/2 medium bunch

•Fresh mint leaves, chopped 1/4 medium bunch

•Green chillies, chopped 2

•Chaat masala 11/2 teaspoons

•Onion, 1/4 inch pieces 1 medium

Method

Boil the three soaked beans separately in one cup of salted water each till soft. Drain and let them cool. Boil French beans in one cup of salted boiling water till done. Drain immediately (you may reserve the cooking liquid for some other recipe) and refresh with cold water. Dilute lemon juice with equal amount of water. Stir in chopped coriander leaves, mint leaves, green chilies and chaat masala. Shake well and refrigerate the dressing for at least an hour. Mix all the cooked beans with diced onion and add the dressing. Toss the salad to evenly mix the dressing and serve cold.

India Food Network is a website that provides a number of salad recipes online. It is home to recipes of many types of cuisines like Continental, Chinese, Indian & Italian cuisines. You can enjoy a large number of recipes available on the web at the ease of a single click. Don't miss out on these exotic recipes and encourage the chef in you right away.

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Healthy Recipes to keep you Fit – Chicken and Peach Salad

Preparing food the old fashioned way—at home in your own kitchen—doesn’t have to be time consuming or complicated. With some simple guidelines, you can create quick, delicious meals the whole family will enjoy. Many people feel too busy to take 15 minutes for breakfast every day. But this vital first meal of the day gets your metabolism going and gives you energy. People who eat breakfast are less likely to be overweight. Breakfast can be quick, easy, and nutritious. If you have a busy schedule, lunch can often be a rushed meal—a takeout eaten at your desk or a quick bite in a diner or restaurant. But with a little planning, it’s easy to prepare a nutritious and tasty lunch yourself. Things like sandwiches or leftovers from a previous dinner can make quick, easy, and healthy lunchtime meals. You must strike a perfect balance in the ingredients that make a pivotal part of your breakfast and lunch recipes. Most of the people nowadays lead a hectic lifestyle. This makes it very hard for them to maintain proper balance in their early morning breakfast and lunch routine. There are many recipes that you can consume to maintain proper balance between enjoying tasty food and eating healthy. Let us discuss one such recipe which is not much time consuming in preparation. Along with that it also helps you to strike a chord between taste and health.

Chicken and Peach Salad

Ingredients:

    7 green onions

    1/4 cup soy sauce

    2 tablespoons red wine

    1 tablespoon honey

    1 tablespoon brown sugar

    1 garlic clove, crushed

    1/2 teaspoon ground cinnamon

    4 small chicken breast fillets, trimmed

    120g mixed lettuce leaves

    30g snow pea sprouts, trimmed

    1 Lebanese cucumber, sliced

    415g can peach slices in natural juice (see note), drained

    1/2 cup pistachio kernels

    1 avocado

Dressing

    1 teaspoon sesame oil

    1 1/2 tablespoons olive oil

    1 teaspoon sweet chili sauce

    2cm piece ginger, peeled, grated

Method

Thinly slice 3 onions. Combine soy sauce, red wine, honey, sugar, garlic, cinnamon and sliced onions in a large, shallow ceramic dish. Add chicken and turn to coat. Cover and refrigerate overnight, if time permits.

Make dressing: Place oils, sweet chili sauce and ginger in a screw-top jar. Secure lid and shake until well combined. Set aside until ready to serve.

Preheat a barbecue grill on medium heat. Remove chicken from marinade. Cook for 4 to 5 minutes each side or until cooked through. Transfer to a plate. Cover with foil and stand for 5 minutes. Slice.

Thinly slice remaining onions. Combine onions, lettuce, snow pea sprouts, cucumber, peaches and pistachio kernels in a large bowl. Peel, quarter and thinly slice avocado. Add to salad. Pour over dressing and gently toss. Spoon salad onto plates. Top with chicken and serve.

There are many internet sites and channels that provide an array of recipes to make your off day subtle. India Food Network is one such website which is very well known for different types of recipes both vegetarian and no vegetarian. It also provides many health tips and recipe short cuts to make cooking a fun filled hobby. Visit the India Food Network website to check out more.

Cooking Healthy Dinner Recipes - Lemon Poached Chicken & Potato Salad

Many people feel that dinner is one of the important meals in the day. Most of the people in the metropolitan cities pursue a very hectic lifestyle. This hectic lifestyle devoid them from maintaining a proper routine for daily breakfast and lunch. It is the most enjoyable meal for some people. You can relax after a hectic day at work and enjoy your dinner with your family in complete peace. On the other hand there are many people that come home and prepare the dinner themselves. It can turn out to be a pretty tedious task. It would be a real blessing if one gets hand on some recipes that are not so time consuming and healthy alike. There are many ways that can make cooking dinner recipes fun, quick, healthy and easy. One must consider it as a time to be involved with the family and kids.

There are a number of recipes that even kids can contribute with. These recipes can help you strike a chord between fun, cooking, health and taste. Get the kids involved in helping prepare the meal. They can do things like washing and tearing up vegetables and measuring out ingredients. One must add proper dash of fruits and vegetables to the dinner meals. Vegetables and fruits are often regarded as one of the healthiest ingredients while preparing a dinner meals. These fruits and vegetables are easy on stomach and easily digestible. It also helps in providing a sweet and tangy punch to the meal. Try to chop the essential fruits and vegetables days prior to store it in the fridge.

You can store them in containers in fridge and use them as per your needs. This would work wonders for the working class people that cook dinner after reaching home drenched in tiredness. Let us discuss a not so time consuming dinner recipe which is tasty and healthy alike. You can involve the kids too in preparation of it.

Lemon Poached Chicken & Potato Salad

Ingredients

4 small chicken breast fillets, trimmed

1 lemon, rind removed (see hint), juiced

750g kipfler or pink fir potatoes, scrubbed

100ml extra-virgin olive oil

150g baby green beans, trimmed, halved

1 bunch asparagus, trimmed, cut into thirds crossways

1 tablespoon dill leaves, chopped

2 tablespoons chopped chives

Method

Place chicken in a large, deep frying pan with lemon rind. Cover with cold water. Bring to the boil over medium heat. Reduce heat to low and simmer for 12 minutes. Remove chicken from pan. Cool slightly. Slice across the grain.

Meanwhile, cook potatoes in a large saucepan of boiling water for 15 to 20 minutes or until tender. Using tongs, transfer to a chopping board. Stand for 10 minutes or until still warm but cool enough to handle. Peel potatoes and cut into chunks. Place in a large bowl.

Using a fork, whisk oil, 1/4 cup lemon juice and salt and pepper in a jug. Drizzle three-quarters of the dressing over potato. Stir gently to coat.

Place beans and asparagus in a heatproof bowl. Cover with boiling water. Stand for 3 minutes. Drain. Add to potato with chicken, dill and chives. Drizzle with remaining dressing. Toss gently to combine. Season with pepper. Serve.

Hint: Use a potato peeler to remove the rind from a lemon, avoiding the white pith which can make the poaching liquid taste bitter.

This recipe would take 20 mins for preparation & 30 mins to cook.

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