A key to Perfect Soups - Best Recipes

Take stock the next time you walk through the soup aisle at your local grocery store. Soup can be good and healthy food. It can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet. It's a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber to your diet. And soup is both comforting and filling—a hot, savory bowl can help take the chill out of the fall and winter seasons. Want more reasons to ladle up?

Soup may curb your appetite - Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!

Soup can help you slow down - Eating a bowl of soup involves spooning, slurping, smelling, tasting, chewing, and swallowing. This helps you slow down your eating time instead of inhaling your food. Slower eaters tend to notice signs of fullness sooner and consume fewer calories by better enjoying their food in the moment.

Soup stimulates the senses - These warm concoctions have unique aromas, tastes, enjoyable temperatures and visual interest, which add to the pleasure you experience when eating.

While some nutrients are lost when making soup, they are still a great source of vitamins and other nutrients if they’re properly prepared. Here are a few tips to retain maximum vitamin content:

Use fresh veggies as soon as possible as they lose vitamins as they age. Don’t defrost frozen veggies to avoid losing any vitamins in the frozen liquid surrounding them. Wherever possible keep the skin on veggies as these contain the majority of the nutrients.

While chopping veggies finely will cut down on the cooking time and avoid them losing vitamins in the pot, it will also cause the veggies to lose nutrients on the cut surface. For this reason, you should use the veggies as soon as they’re chopped up. Short cooking times are better than long, slow ones, as more of the nutrients can be retained in the pot. Let us discuss a healthy soup recipe.

Mediterranean-style seafood soup

Ingredients Nutrition

1 tbs olive oil

1 large brown onion, halved, finely chopped

1 red capsicum, halved, deseeded, finely chopped

3 garlic cloves, crushed

1 x 400g can diced Italian tomatoes

375ml (1 1/2 cups) fish stock

Pinch of saffron threads

1 dried bay leaf

2 x 5cm strips lemon rind

1kg skinless fish fillets cut into 3cm pieces

1/2 cup finely shredded fresh basil

Freshly ground black pepper

Method Notes

Step 1

Heat the oil in a large saucepan over medium heat. Add the onion and capsicum and cook, stirring, for 10 minutes or until onion softens slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.

Step 2

Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes or until soup thickens slightly.

Step 3

Add the fish and cook, uncovered, for 5 minutes or until fish is just cooked.

Step 4

Ladle the soup among serving bowls. Sprinkle with basil and season with pepper. Serve immediately.

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Making a Perfect Sandwich - Food Tips

"Sandwich architecture can mean the difference between a great meal and a mess that will ruin your tie," says Sisha Ortuzar, cofounder of New York City's gourmet sandwich shop,'wichcraft. The messier your ingredients, the thicker you want the bottom piece of bread to be. For a dense sandwich, like the Bistro Baguette, slice off the top third of one slice, and use the thicker piece on the bottom. Don't blast your bread in the toaster. Instead, sear it on one side in a stove-top skillet on medium-high heat until it's browned and crisp. Stack the sandwich with the toasted sides facing in—the toasty barrier will prevent sogginess and the soft outward sides won't scratch the roof of your mouth. The right sandwich can turn a bad day into a good one. Try these simple steps to the perfect sandwich. Take two slices of your favourite type of bread. Toast the bread in a toaster until the bread is slightly brown. Place three thin tomato slices, slightly overlapping, on the slice on which you spread the mayo. If you don't like tomatoes simply use ketchup. Place a lot of large romaine lettuce leaves over the tomato slices. Spread mayo on the second slice of toast, and complete the sandwich. Slice the sandwich diagonally, and use sandwich toothpicks to hold the sandwich halves together. Serve with potato chips and a dill pickle spear and a glass of milk.

How to choose the perfect fillings

Once you've picked out your bread it's time to add a great filling. Really, there are no rules when it comes to sandwich fillings, although a great melting cheese is always nice. Add to these deli meats, sliced vegetables and a range of antipasto. To make the sandwich extra tasty, add two layers of cheese. Here are a few of favourite toastie fillings:

Salami, roasted capsicum, rocket and provolone cheese

Chicken, bacon, avocado and Swiss cheese

Prosciutto, sun dried tomatoes, Gouda cheese

Roast beef, seeded mustard, sliced fresh tomatoes and mozzarella cheese

Chicken, avocado, fresh basil and Havarti cheese

Tomatoes, fresh basil and mozzarella cheese

Turkey breast, tomatoes, cress and Swiss cheese

Salami, rocket and fontina cheese

Use Perfect Combinations

There are several options to make your sandwich shine, so team up the right bread to the right heat source for an irresistible combination:

Sandwich press

This is the toasted sandwich maker of choice for delis and cafes, allowing you to successfully toast almost any type of bread. Even the biggest sandwich is no match for the sandwich press, and they are a great choice if you're watching your waistline as there's no need to add butter, oil or batter to the bread. Available either flat or griddled, the sandwich press also includes a handle so that you can apply pressure as the sandwich cooks.

Jaffle maker

The original jaffle maker was once family favourite, allowing leftovers to be transformed into a toastie treat. This handy device seals the edges of the bread, melting the cheese and heating up the goodies contained inside. This is the toasted sandwich press of choice for use with pre-sliced supermarket bread.

Grill

If you opt for an open sandwich, or you don't own a dedicated sandwich maker, you can use your grill to great effect. For an open sandwich, toast your individual slices of bread, pile up the fillings, and add a layer of cheese and then place under a preheated grill.

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Add a Dash of Iron in your Diet

     Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness) and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, so overdose is rare and usually only occurs when people take supplements. Contrary to popular belief, fruits and vegetables can be good sources of iron, in addition, vitamin C foods, which are mostly fruits and vegetables; helps increase the absorption of iron into the body. The current percent daily value for iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron. Iron is an essential mineral that helps to carry oxygen from the lungs around the body, according to the CDC. 

The most noticeable symptom if you don't have enough is feeling tired and weak. People lacking in iron are also likely to be cold, have trouble performing at work or school and may have weaker immune systems. The Institute of Medicine recommends women ages 19 to 50 get 18 mg of iron a day (men need only 8 mg). Vegans, long-distance runners, pregnant women and women with heavy periods are all at greater risk for low levels of iron, as are people who donate blood regularly or those with digestion problems that impact how nutrients are absorbed, according to MedlinePlus. Luckily, it's easy to add more iron to your diet by eating iron-rich foods. It's also a good idea to eat these foods along with some extra vitamin C, which helps your body absorb iron, according to WebMD.

      Some people opt to take iron supplements instead, but keep in mind they can cause an upset stomach. Iron is an important mineral that is needed for the healthy growth of a child. When iron levels are low, it increases the risk of not having enough red blood cells to carry oxygen to vital parts of the body. Vital organs, muscle and tissues can be deprived of adequate oxygen intake, which could lead to a host of health problems such as learning disorders, deficiencies in growth and problems with behavior. Ensuring that we provide our children with proper nutrition requires some planning and a little extra work. Fortunately, there are a variety of ways for parents to ensure their children are consuming enough of the iron that they need to thrive. The recommended daily amount of iron ranges from 8 mg to 27 mg depending on your age, gender, and if you’re pregnant and/or nursing. Below are some easy ways to add iron to your diet to help prevent iron-deficiency anemia.

     There are many websites and online portals that provide various healthy recipes, food tips, power foods and much more. India Food Network is one such website that you can refer for various types of recipes, cooking shortcuts, food tips and much more.

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Different Types of Vinegar & its Uses

Vinegar is versatile in cooking, too: make classic vinaigrette from oil and vinegar, splash it sparingly in soups and dishes to add acidity, or make a marinade for poultry or meat. Even if you think vinegar stinks (and it literally does), we believe vinegar should have a place in your kitchen. So we've created a handy guide to help you understand the different kinds. So, what is vinegar? It's basically a sour liquid (between a pH of 2 and 3.5) that's made from the fermentation of ethanol (alcohol), typically wine, beer or cider. Throughout history, humans have made vinegar, whether by accident or purposefully, and have used it in food as well as for health remedies. Interestingly the word vinegar is actually derived from the old French vin aigre, which means sour wine. And that pretty much applies to the most popular vinegars, which are made from wine. But not all vinegars start out as wine made from grapes -- there is rice vinegar (made from rice), malt vinegar (made from barley) and cider vinegar (made from apples). Commercial vinegar is produced either by fast or slow fermentation processes. In general, slow methods are used with traditional vinegars, and fermentation proceeds slowly over the course of weeks or months. The longer fermentation period allows for the accumulation of a nontoxic slime composed of acetic acid bacteria. Fast methods add mother of vinegar (i.e., bacterial culture) to the source liquid before adding air using a venturi pump system or a turbine to promote oxygenation to obtain the fastest fermentation. Let us discuss different types of vinegar that are best for cooking uses.

Wine Vinegar

This flavorful type of vinegar is made from a blend of either red wines or white wines and is common in Europe, especially Germany. Creative cooks often infuse wine vinegars with extra flavor by tucking in a few sprigs of well-washed fresh herbs, dried herbs, or fresh berries. Red wine vinegar is often flavored with natural raspberry flavoring, if not with the fruit itself. The quality of the original wine determines how good the vinegar is. Better wine vinegars are made from good wines and are aged for a couple of years or more in wooden casks. The result is a fuller, more complex, and mellow flavor. You might find sherry vinegar on the shelf next to the wine vinegars. This variety is made from sherry wine, and usually is imported from Spain. Champagne vinegar (yes, made from the bubbly stuff) is specialty vinegar and is quite expensive. Wine vinegar excels at bringing out the sweetness of fruit, melon, and berries and adds a flavorful punch to fresh salsa.

Balsamic Vinegar

Balsamic Vinegar is a salad lover’s favorite in America but it is truly an Italian specialty. In use since the middle ages, there are only two manufacturers of true balsamic vinegar. Made from a reduction of pressed Trebbiano and Lambrusco grapes, the vinegar is aged in wood barrels for at least 12 years and can cost $100 a bottle. Today there are also many great commercial versions available so you can enjoy this dark sweet delicacy no matter what your price range. In Italy, balsamic vinegar is often used in traditional desserts such as panna cotta or drizzled over fresh fruit. It can also be added to any kind of meat or seafood as a flavor enhancer and of course no culinary education would be complete without classic balsamic vinaigrette.

Rice Vinegar

Any discussion of vinegar and its varieties would be incomplete without mentioning the wide variety of rice vinegars from Asia. Made for over three thousand years from fermented rice or rice wine these vinegars come in a wide variety of colors. Depending on the region they can range from clear to red to black. Though they all vary greatly, they do tend to be milder and sweeter than western vinegars. The one we encounter most often in California culinary arts is Japanese rice vinegar, the magic ingredient in sushi rice that gives it that wonderful sweet tangy flavor; it is also a great addition to stir-fry recipes and salad dressings.

There many other types of vinegars like sherry vinegar, apple cedar and much more. India Food Network is website that provides you with various healthy veg and non veg recipes, food tips, ingredients lists and much more. Visit India Food Network for more details.

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Best Healthy Chicken Recipes

Chicken is a quick and healthy way to get dinner on the table, but there are only so many grilled chicken breasts you can eat before your taste buds beg for something else.  Every one prefers a soothing chicken soup or a grilled chicken dish on the platter. Whether grilled, baked, oven-fried or stir-fried, chicken is a lean, versatile and budget-friendly option for dinner. We’ve compiled our very best chicken recipes to please every appetite. Enjoy one of the best chicken recipes tonight, including chicken potpie recipes, creamy chicken recipes, chicken pasta recipes and more recipes for easy chicken dinners. You can try Moroccan Braised Chicken with Carrots and Golden Raisins. This version of the traditional North African dish gets its protein from both the braised chicken and the quinoa that takes the place of the usual couscous. Carrot and raisins lend a sweet flavor. Be it kids, teenagers or old people, everyone prefers a tasty chicken bite. Let us discuss couple of chicken recipes that are easy to cook and does not fail to tingle your taste buds.

Balsamico Grilled Chicken

Grilled chicken goes Italian with a cool sauce of balsamic vinegar, basil, shallots, and extra virgin olive oil. Serve over a garden salad for a fresh and light meal.

Ingredients:

    CHICKEN:

    4 boneless, skinless chicken breast halves (6 ounces each), trimmed

    1 tablespoon olive oil

    1/2 teaspoon salt

    1/4 teaspoon freshly ground black pepper

    BALSAMICO SAUCE:

    3 tablespoons finely chopped fresh basil

    1 tablespoon balsamic vinegar

    1 tablespoon finely chopped shallots

    1 teaspoon dijon mustard

    1 teaspoon honey

    1/4 teaspoon salt

    1/4 teaspoon freshly ground black pepper

    4 tablespoons extra virgin olive oil

Directions

1. Prepare the grill for medium-hot direct-heat grilling (see note below).

2. To prepare the chicken, lightly pound the chicken to an even thickness using a meat mallet or the heel of your hand. Toss the chicken with the oil and sprinkle with the salt and pepper. Set over the heat on a grill rack that has been coated with oil. Grill for 5 to 6 minutes per side or until the chicken is well marked and a thermometer inserted in the thickest part registers 165°F.

3. To prepare the sauce, combine the basil, vinegar, shallots, mustard, honey, salt, and pepper in a small bowl. Whisk in the oil to combine. Spoon over sliced grilled chicken breasts.

Recipe Notes

To coat the grill with a thin layer of oil, which will help prevent sticking, crumple a ball of foil, drizzle with a teaspoon of vegetable oil, and rub onto the surface of the grill with a pair of tongs.

Nutritional Facts per serving

CALORIES                     348.8 CAL

FAT                                19.5 G

SATURATED FAT         3 G

CHOLESTEROL            98.7 MG

SODIUM                        564.4 MG

CARBOHYDRATES      2.8 G

TOTAL SUGARS           2.1 G

DIETARY FIBER           0.2 G

PROTEIN                      39.4 G

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Avoid too Much Fatty Foods & Stay Healthy

    Fat has rather wrongly been given a bad name; hence the huge range of low fat products available. But not all cholesterol is unhealthy. These can be found in oily fish such as salmon and mackerel, and nuts, seeds and their oils. Even the 'bad' saturated F found in dairy foods and meat are necessary in moderation to keep us healthy. Saturated fat only becomes harmful if eaten in excess when they can cause serious health problems including obesity, strokes and cardiovascular disease.

By far the big baddy when it comes to cholesterol are hydrogenated or Tran’s, which are found in many processed foods such as biscuits, cakes and margarines. These are artificial and have been linked to heart problems, obesity and diabetes. Fortunately, awareness of the negative effect these fats have on our health is growing and some countries and manufacturers have banned them, although they are yet to be banned in the UK. "Needn't" foods are high in   or added sugars, prepared using a high-fat cooking method such as frying, or have a large amount of energy compared to their essential nutrient content.

    Avoiding cholesterol entirely in your diet isn't necessarily a good idea. However, reducing consumption of "bad" fats through better choices can make substantial improvements in your health. Some of the following tips can help. Exercise may not be enough when you need to burn belly. Belly fat is the toughest   to lose on your body. A variety of things influence belly, including stress. Stress is one of the biggest factors, but some foods you eat increase this type of fat as well. Before you continue to indulge in the bad stuff, here are 6 foods to avoid when trying to burn belly.

One of your favorite snacks may be giving you belly fat. Most potato chip brands are cooked in hydrogenated oils. This type of oil is called a Trans. Trans   is known to increase cholesterol, contribute to heart disease and increase weight. Chips that don't contain hydrogenated oil may have high amounts of fat from other oils they're fried in. There are baked and low   potato chips on the market that make better choices. However, be aware of the calorie count. High calories still contribute to belly. With a coffee shop on nearly every street corner, it is easy to get our daily caffeine fix but your latte habit won't be doing your   intake any favors. A large latte can contain nearly one third of a woman's daily recommended   intake. Cappuccinos are slightly more saintly as they are made with a smaller amount of milk. Frappes and hot chocolate can also score highly in the   stakes - a large hot chocolate made with whole milk can have the same   content as three hot dogs.

     It is essential for everyone to follow a healthy diet routine. India Food Network is a website that provides a wide array of healthy recipes, cooking tips and much more. Avoid the junk food and stay healthy.

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