Jeaniusleeeeeee!!

Eating Well – Indian-Spiced Eggplant & Cauliflower Stew

Aubergines.org – Cauliflower Eggplant Curry

Chicken Biryani – Easy Aloo Gobi

Delicious India – Aloo Gobi

1 – cauliflower
2 – potatoes boiled & peeled

1 T –coriander
1/2 t – ground coriander (cilantro)

1 – green chili
1 – onion, finely chopped
1/2 t – turmeric powder

1t – cumin seeds

1/2 t – cayenne

1/2 t – ground cumin

1/2 t – ground coriander (cilantro)

1 t – garam masala
1/4 c – coriander, chopped
3 – green chillies
1/2 t – ginger, grated
1 t – garlic, grated
1 – onion
1/2 t – wheat flour

The 29 Healthiest Foods on the Planet
The following is a “healthy food hot list” consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet. If you’re searching for more tips on healthier living, take a direct approach to your health and wellness by customizing your individual health insurance needs.

Fruits
01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene – both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal – women, consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers – fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons and Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables
11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saute with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL (“bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Grains, Beans, Dairy and Nuts
20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. Yogurt
The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!

Seafood
27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

Herring and Sardines

So many people don’t eat these little fish, and that’s a shame. Herring and sardines harbor some of the highest levels of heart-healthy omega-3 fats of all fish. (“Sardine” just means small fish, and what we call sardines in this country are actually young herring.)

WHY YOUR HEART LOVES THEM: Though fresh herring lead the pack when it comes to omega-3 content, all forms of herring and sardines provide respectable amounts. Depending on the species and how it was prepared, 3 ounces of herring gives 1.3 to 2 g of omega-3 fats. Three ounces of sardines canned in oil deliver 0.8 g of omega-3s.

BUYING TIPS: Most herring and sardines sold in this country are canned, smoked, or pickled, which makes them a perfect ingredient for a no-cook lunch. When buying them canned, look for ones packed in their own oil, olive oil, or water rather than in soybean or cottonseed oil, which are not as good for you. Canned sardines are available whole or filleted; the fillets taste milder (great for less adventurous palates), but the whole fish offer the benefit of calcium because you eat their bones. You, won’t often see fresh ,herring for sale (if you do, they may be marked “fresh sardines”) but they’re worth searching for; they have the most omega-3s and taste great on the grill.

Mackerel

If you like robust, savory flavors, mackerel’s the heart-healthy fish for you.

WHY YOUR HEART LOVES IT: Three ounces of most species of cooked mackerel provide 1.1 to 1.7 g of omega-3 fats. However, one species, king mackerel, offers only 0.4 g.

BUYING TIPS: Select smaller species like Atlantic (Boston), Pacific (Jack), and Spanish mackerel, because they are high in omega-3s and low in mercury. Avoid king mackerel, which accumulates more toxins, including mercury, than other mackerel species because of its size. These toxins are worth your attention: Recent studies in Finland indicate a possible link between high mercury levels in the blood and a greater risk for heart disease. And the FDA advises pregnant women to avoid king mackerel because it contains high levels of mercury, which can cause damage to developing nervous systems.

Fresh mackerel is available year-round and tastes best when broiled or grilled. Cook it right away; its high oil content makes it extremely perishable. You can also buy this fish canned; mackerel packed in 4-ounce cans with olive oil generally has a milder taste than mackerel packed in 15-ounce cans.

Salmon

Boosting your omega-3 intake is easy when you choose salmon. This popular-fish tastes terrific no:matter how you prepare it–baked broiled, grilled, poached, hot, cold, in salads, or in burgers.

WHY YOUR HEART LOVES IT: You’ll get anywhere from 0.9 to 1.8 g of omega-3 fats when you eat a 3-ounce serving of salmon. Farmed salmon have the most total fat and therefore the most omega-3s, but wild salmon also have noteworthy levels of these heart-healthy fats.

BUYING TIPS: Wild-caught Pacific salmon is a great choice. Alaskan salmon earn particularly high marks for your health because they come from well-managed fisheries with clean waters. If you’re standing at the fish counter puzzled by what’s a wild fish and what’s farmed, remember this rule: Sockeye salmon, keta (chum) salmon, and pink salmon–all Pacific species–are always wild. King (chinook) or coho may be wild or farmed. You can buy wild-caught salmon fresh from April to November. You may also find it in your store’s freezer case. If you can’t locate wild salmon in your area, you can mail-order it frozen from Seabear Salmon (800-645-3474; www.seabear.com). Most canned salmon is wild; cans labeled red salmon contain sockeye salmon, which has a more robust flavor than pink salmon, the other canned variety.

If you buy farmed salmon, you should be aware of some potential concerns, Salmon farmers may use antibiotics to control disease, which can lead to drug-resistant germs and render ineffective the antibiotics that we use to fight disease in humans. And the fishmeal fed to salmon may comain PCBs and dioxins, which then wind up in the salmon you buy. That’s not to say that all famed salmon is bad. More progressive fish farmers avoid antibiotics by administering vaccines to protect fish while they’re young. They also buy feed that has been rigorously tested. One good salmon farming company is Atlantic Salmon of Maine. Ask the seafood manager at your store if:he buys farmed salmon from this company, or if he buys from another progressive fish farmer. Be aware that any product marked Atlantic salmon is farmed.

Trout

If you like to go fishing, chances are you’ve angled for trout. Its sweet, delicate, flaky flesh makes this fish a prize catch.

WHY YOUR HEART LOVES IT: Trout typically offer 0.8 to 1.0 g of omega-3 fats in a 3-ounce serving.

BUYING TIPS: Shopping for trout is easy; whatever you select will be good for your heart and your overall health. Almost all commercially available rainbow trout are farmed, but trout farming practices are generally safe for your health and the environment. For instance, most trout farmers use vaccines instead of antibiotics.

You may notice that some trout have a more vivid color than others, but the color of the flesh does not affect flavor or nutrition. Farmed trout is naturally pale in color; some companies add synthetic pigments to their feed to turn the trout flesh pink.

Tuna

Inexpensive and convenient, tuna ranks as this country’s favorite fish; we buy more than 800 million pounds a year, mostly in cans. While it’s a health, promoting food, tuna does contain relatively high levels of mercury. (Below well tell you how to buy the forms with the lowest levels of this heavy metal.)

WHY YOUR HEART LOVES IT: The amount of omega-3 fats in tuna varies greatly, from 0.3 g in 3 ounces of fresh yellowfin to 0.8 g in canned albacore (white) to 1.4 g in fresh bluefin.

BUYING TIPS: Your best choice here is canned tuna. While the process of canning causes the fish to lose some of its heart-healthy fat, canned tuna comes from smaller, younger fish and therefore has less mercury than fresh tuna. White tuna has more omega-3 fats than light tuna, but also slightly higher mercury levels. Buy canned tuna packed in water rather than oil because it retains more of its omega-3 fats after draining.

Fresh tuna steaks aren’t a great choice. They come from larger, older fish, which harbor the highest mercury levels. And the tuna steaks sold in this country are usually yellowfin, a species with low levels of omega-3 fat.

If you’re pregnant or trying to conceive, you should limit your consumption of canned tuna to one serving a month and avoid fresh tuna, says Jane Houlihan, vice-president of research for the Environmental Working Group, a nonprofit organization based in Washington, D.C. Doing so will limit your exposure to mercury, which can damage developing brains.

Catch These Fish, Too

Experts recommend that you eat a variety of heart-healthy fish to get the greatest benefit. These six piscatorial picks, because of their noteworthy omega-3 levels, also deserve a place on your plate.

Anchovies: These tiny fish show up mostly as flavoring in Caesar dressing and other foods. Although few people would actually eat this amount, 3 ounces of anchovies provide 1.8 g of omega-3 fats. You can buy anchovies canned, salted, or as paste.

Mussels and Oysters: These are the most omega-3-rich shellfish, providing 0.7 and 0.6 g of omega-3 fats, respectively. Plus they’re a gold mine of important vitamins and minerals. You can find both shellfish year-round, but mussels taste best from fall through early spring. Oysters taste best in the late fall and winter.

Sablefish: Three ounces of sablefish (sometimes called black cod, though they’re not members of the cod family) offer 1.7 g of omega-3 fats. Fresh sablefish are available year-round; you may also find them frozen or smoked.

Smelts: You’ll get 0.8 g of omega-3 fats if you eat 3 ounces of these small, mild fish. You can find whole fresh smelts at the market, and you typically cook them whole.

Whitefish: Three ounces of this sweet, delicately flavored freshwater fish deliver 1.6 g of omega-3 fats. Whitefish fillets are sold year-round; you can buy them fresh or smoked. (Don’t confuse them with flounder, haddock, or other lean fish generally referred to as “whitefish.”)

BUY ORGANIC (must be labeled USDA Organic) — these were the 2010 Dirty Dozen
(numbers in parenthesis are the number of pesticides found in non-organic versions of these foods)

1. Celery (64 pesticides)
2. Peaches (62 pesticides)
3. Strawberries (59 pesticides)
4. Apples (42 pesticides)
5. Blueberries (52 pesticides)
6. Nectarines (33 pesticides)
7. Bell Peppers (49 pesticides)
8. Spinach (48 pesticides)
9. Kale (pesticide count N/A)
10. Cherries (42 pesticides)
11. Potatoes (37 pesticides)
12. IMPORTED Grapes (34 pesticides)

OTHER NON-ORGANICS TO AVOID
- Leafy Greens like spinach and lettuce (most potent pestices – 51 of them)
- Carrots (26 pesticides) – or scrub/peel well
- Pears (28 pesticides)
- Tomatoes were on the avoid list in 2008, then on the Clean 15 list in 2009 and in the middle in 2010… buy organic if possible.
- Milk (12 pesticides in non-organic)

MEATS
- Beef muscle is cleaner
- Beef fat has up to 10 different pesticides
- Pork fat has up to 8 pesticides
- For chicken, the thigh is most contaminated
- Look for USDA certified organic meat (animals are fed organic feed and given no hormones or antibiotics)
- Grass-fed animals ensure that you’re eating meat from an animal that was fed a more natural diet

THE CLEAN 15 – NO NEED TO BUY ORGANIC
- Onions
- Avocado
- Corn
- Pineapple
- Mango
- Asparagus
- Green Peas
- Kiwi
- Cabbage
- Eggplant
- Papaya
- Watermelon
- Brocolli
- Tomatoes
- Sweet Potato

NON-ORGANIC ALTERNATIVES
- Vegetables: broccoli, radishes, onions, green peas, cabbage, asparagus, eggplant, mushrooms, brussels sprouts
- Fruit: watermelon, tangerines, oranges, grapefruit, pineapples, kiwi, banana, papaya, mango, cranberries, raspberries, local grapes, grapefruit, honeydew

UNDERSTANDING ORGANIC TERMINOLOGY

When buying organic, look for the following USDA regulated terms on food labels:

* “100% organic” — This means the food has no synthetic ingredients and can use the organic seal.
* “Organic” — This means the food has a minimum of 95% organic ingredients. It can also use the organic seal.
* “Made with organic ingredients” — This means the food must contain at least 70% organic ingredients. These foods cannot use the seal.
* Meat, eggs, poultry, and dairy labeled “organic” must come from animals that have never received antibiotics or growth hormones.
* Standards for organic seafood and cosmetics have not been set.

2-1/4 c – cake flour (7 oz)
1 c – granulated sugar
1 T – baking powder (no baking soda to prevent browning)
3/4 t – salt
12 T – butter (cold and cut into 1 inch pieces)
5 – large egg whites
1 – whole egg
1 t – vanilla extract
1 t – coconut extract (not too much)
3/4 c – cream of coconut (used for making pina coladas)
1/4 c – water

4 – large egg whites
1 c – sugar
1 pinch salt
1 lb of cold butter (4 sticks cut into 6 pieces each)
1 t – vanilla
1 t – coconut extract
1/4 – cream of coconut

Mix dry ingredients until combine (30 seconds w/ mixer). Add 12 T cold butter in 1-inch pieces, add one at a time. Mix until coarse meal with small particles of butter still visible (no bigger than a pea). Add half of liquid ingredients, mix for 45 seconds, add rest and mix. Spray two springform pans with baker’s spray which contains flour. The batter will be very thick and it will sit very shallow in the pan. Use an offset spatula to even out the batter. Bake at 325 degrees for 30mins and swap the pans around after approx 20 mins.

Add egg whites, sugar and pinch of salt over boiler and heat to 120 degrees, remove from heat and beat until it looks like thick marshmallow cream and temp is down to 80 degrees.

Begin adding butter one piece at a time until incorporated. Add vanilla, coconut extract and coconut cream and mix.

Cut cooled cakes in half so you have four pieces.

Frost each layer, use a straight spatula to even out, adding thin layers.. cut side ot cut side making sure all layers are level, then forsted al the way around. Coat with shredded toasted coconut and serve.

Williams-Sonoma – Blini

Okara Nutrition Data: Self
Okara Facts: Soybeans: Chemistry, Technology and Utilization
Drying, Freezing and Reconstituting Okra

The Okara Project

Okara Mountain

Use okara in meatballs, polenta, tuna salad and way more

The traditional Japanese way of eating okara is to flavor it up by stir-frying it with dark sesame oil and soy sauce, then to mix it together with vegetables or put it into a soup.

Okara Potato Salad

Okara Croquette

Sauteed Okara (Unohana)

Okara & Chickpea Salad (with or without curry)

Okara Miso Soup

All recipes do not contained canned soup.

Quick & Easy Stove – Top Tuna Noodle Casserole – simple recipe using flour and milk

Tuna Noodle Casserole – very basic, simple recipe using sour cream

Jazzed Up Tuna Casserole – with mustard, thyme, oregano, mayo, sour cream, zucchini and diced tomatoes

Low Fat Tuna Noodle Casserole – with low-fat mayo, cottage cheese, and worchestershire

Live.to.Eat – Braised Pork Belly

Hollow Legs – Chinese Braised Pork Belly

Chubby Hubby – Egg Souffle

Egg Soufflé
Makes 8 portions

8 eggs
Juice of 3 lemons
325g sugar
40g unsalted butter

Using an egg cutter, cut the tops off the eggs. Discard the tops and separate the yolks and whites of 4 eggs. Reserve the remaining 4 eggs. Make the lemon curd by placing the 4 egg yolks, lemon juice, butter and 100g of sugar in a microwave safe bowl. Microwave the mixture for 5 minutes, pulling the bowl out to whisk every minute. Cover with cling film and leave to cool. The curd will thicken as it cools. Place in the fridge for at least 6 hours. This can be made a day in advance.

To prepare, whisk the egg whites, adding half the remaining sugar little by little, until they form soft peaks. Fold in the remaining sugar with a spatula. Place the eggshells in egg cups. Put the meringue in a piping bag and fill half of each shell with meringue. Put the lemon curd in another bag and pipe a teaspoonful into each shell. Then add more meringue on top to make it look like a soufflé. Place the eggs in the microwave for 5 seconds right before serving. If you own a blowtorch, quickly brown the tops of the soufflés; if not, use a hot broiler and broil the soufflés for a few seconds.

Note: you can actually replace the lemon curd with other ingredients. I’ve made these with chocolate and they’re equally delicious.