Secrets of Healthy Living

More than ever before, people are now striving to live longer and stay healthier. The secrets of healthy living are hidden gems, which are presented in the following content. If you are desirous to stay healthier, be advised to make sure that the food you eat is healthy. It's important to combine food types to create a well balanced diet. As we learn to understand how the food that we eat interacts in our body, the better we can decide, as on what to keep in our daily diet to stay healthier.

The food we take can be broadly classified as:

Alkaline and Acidic

Acidic environment favors development of harmful bacteria, while the alkaline environment potentiates the development of good ones. Food that we typically take is 70% acidic and 30% alkaline, which in fact should be opposite for a healthy living. As the human body is Alkaline in nature so; it has to maintain slightly alkaline plasma. The insufficient intake of alkaline food compels body to restore balance by extracting calcium from bones and other places like teeth. Furthermore, the deficiency of Vitamin D due to lack of sunlight and animal food are the main reasons for continual increase in Dental diseases, fragile bones and Arthritis.

Hence, the nutritious food includes 70%alkaline and 30% acidic food. A few points should also be taken care of for a healthy living:

-        The intake of Fats and oils should not exceed 10-15 ml per day (that is; 3 tea spoons) 

-        Increased intake of organic food, whilst the carbohydrate based foods should be minimized as much as possible

-        Avoid sugar and salt

-        Drink lots of water

-        Use mouthwash at night to avoid dental problems

Vegetables and Fruits

These should be the major portion of the food you eat each day. These are very rich in nutrients and would give your body the essential minerals and vitamins it requires. It doesn't make any difference if they are fresh or frozen. The only fact that they are eaten is more than enough. Eating salad regularly is one of the best ways to consume these. An olive oil dressing mixed with lemon and some pepper can make them taste even better. For instance, following should be eaten;

- Green leafy vegetables: for example spinach, cabbage & cauliflower

- Red color vegetables: for example tomato, carrots, beetroot and reddish

- Seasonal Fruits: including bananas, berries, mango, apple, grapes, oranges and so on

Cereals

Dieticians recommend that cereals should make up one third of your daily food intake. Generally, people have misconceptions about this group. Therefore, they consciously avoid eating rice or starchy foods with a mindset that these will increase their waist line. However, this is poor set of information that is prevalent and should be corrected.

Actually cereals contain essential carbohydrates that work wonders. The only thing you have to keep an eye on is the quantity. The bread that people normally think increases weight actually gives them wholesome nutrients required by the body. However, the extra spoon of jam or butter can produce negative effects. Controlling the amount of whatever one takes is another step towards a healthy diet.

The noteworthy examples of cereals good for health include;

- Rice & breakfast cereals

- Whole meal multigrain fresh bread and noodles

- Sweet potatoes, beans and lentils

Dairy products

These are very important in the daily diet. They do contain lots of fats, but still hold great importance. In this regard, the low fat versions of foods like skimmed milk, reduced fat cheese and low fat yoghurt are healthier choices.

Sweets

Anyone can do well if consume these items in moderation. Despite the fact that these foods are almost everyone's favorite, these must be avoided to ensure healthy living. This doesn't mean to completely give up eating them forever; in fact simply decrease the frequency of intake from everyday to once in two a week period or month. Some common examples of these foodies are;

- Fried food

- Chocolates & candies

- Cakes and cookies

- Creams, drinks and soda pop etc.

Meat

Meat is undoubtedly rich in proteins and vital for our body. They should be eaten as a part of diet but in moderation. The good part of it is that you can remove the fat in the meat quite easily. One should take fish at least twice a week and be assured that you eat different kind of fish every time. Some of the examples of healthy meat include; White meat, in which chicken without skin should be used.

Along with a healthy diet, exercise is also an essential part of a healthy living. It is said that one-third of body toxins are removed by sweating only, which would otherwise will have heavy burden on Liver and Kidney.

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Grilled Stuffed Pork chops with cranberries, goat cheese and walnuts

This is a high end restaurant quality food made just within the time you would start the car and go to the nearest food joint :)

Ingredients:

4 Boneless pork chops
Salt and black pepper
1/2 cup cranberries
1/2 cup fresh goat cheese
1/4 cup chopped walnuts
1 tsp fennel seeds, chopped

Method:

1. Preheat grill over medium heat
2. Use a sharp parking knife to cut a pocket in the side of each chop. Cut it deeper. Stretch out the pocket.
3. Season the chop all over with salt and pepper.
4. Combine the stuffing of cranberries, goat cheese, walnut and fennel seeds.
5. Stuff the mixture in the pork until full and  secure them with toothpick.
6. Grill them for 15 min each side closed.

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8 ways to better your grilling

1. You need to cook your food perfectly every time:  Everything else is just frosting over the cake. If the steaks are not properly cooked, they are not worth eating.  Although everyone has their own liking but generally for burgers and steak it should be medium - rare, a little beyond medium for pork and fishes and chicken until the pink color disappears.  Flip Burgers Once and Only Once. Cook 2 minutes per side for rare, 3 for medium-rare, 4 for medium, and 5 for well-done. Keep grill at a steady heat.

2. Apply salt strategically: One way is to cure the meat by seasoning salt overnight. Sat will slowly extract water from meat thereby concentrating its flavors. The other way is to treat the meat, especially pork and poultry with brine water. This imparts moisture and flavor to the meat. Although it is used by cold cut manufacturers and high end restaurants, you must give it a try. I bet you will be highly satisfied. (Will give the basic brine recipe in the next post).

3.  Have hotter and cooler side of the grill:  Build your charcoal fire and once the charcoal is burned, its ready for grilling. Then move all the charcoal to one side of the grill and just very few on other side. This way we can grill big meat on slow side of the grill covered. Small meat can go on the higher heat side.

4. Smoke effect: You can give the smoke effect by adding small wood-chip tray to the grill setup. Charcoal grill can take wood chips directly but electric grill can have small wood-chip box or a packet.

5. Spices give life to grilling: Have your own blend of spices to add flavor to the meat. as much possible make spice blend from scratch and not use the store bought ones, which are no match to home made ones. It can be slat, pepper, cumin powder, cayenne pepper, crushed fennel, coriander seeds, etc are some examples.

6. Home made sauces are the best: Make sweet sauce with ketchup,honey, brown sugar. Salty by soy sauce, peanut butter. sour with vinegar, lemon, orange juice and spicy with chili sauce, Dijon mustard, etc. Thick sauce is good for small pieces of meat but thin sauce can be coated to big meat pieces that are slow cooking.

7. Mopping is essential: Basting over open flame with liquid constantly is important to tenderize the meat. It can be any liquid you can imagine like beer, booze, oil, juice, etc.  I generally use Worcestershire sauce for beef, vinegar for pork and orange juice for chicken.

8. Don't waste the heat: Instead of wasting the big heating surface with just a few pork chops or sirloin, try to add skewers of mixed vegetables, fruits (grilled) for desserts, etc. It will help us save money and time too.

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Pork Chops (chinese style)

4 pork chops
1 tablespoon soy sauce
1 tablespoon wine
2 teaspoons sugar
1/2 teaspoon salt
pinch of pepper
1 tablespoon minced garlic
1 egg
6 tablespoons cornstarch
oil (for frying)


Method:

1. Cut pork chops into pieces. Mix together all the ingredients except cornstarch and oil and pour over pork. Allow to marinate for 30 minutes (preferably for 1 day).

2.Before frying, pour cornstarch on top of pork and stir into marinade.

3. Heat enough oil in a large skillet to cover bottom. Place pork in pan when oil begins to shimmer. Cook pork chops over med-high heat until cooked through.

4. Serve hot.

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Lemon garlic Beef (Take it easy cooking special)

Its the easiest beef and flavorful recipe I have ever experienced! 

1 pounds sirloin tips, cubed into equal bite size pieces
11/2 tablespoons olive oil
Salt and freshly ground black pepper

Ingredients:

2 cloves garlic, minced
1/2 cup finely chopped  parsley
1 small lemon juiced
1/2 cup white wine

Method:

1. Meat should be marinated with salt and pepper at room temperature for 2 hrs.

2. Heat the olive oil in large, heavy skillet over medium-high to high heat.

3. When the oil is heated, add the meat and caramelize before turning. Once evenly browned all over, about 5 minutes, season to taste with salt and pepper, add the garlic and mix with flat spatula, the meat for 2 minutes.
4. Stir in the parsley and a little lemon juice and cook for another minute.

5. Add the white wine and cook for 1 min. Turn off the heat. Transfer to a serving platter and serve immediately.

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Almond Chocolate cake

For the Cake:

4 ounces chocolate melted with 2 Tb coffee
1/4 lb. or 1 stick softened butter
2/3 cup granulated sugar
3 egg yolks
3 egg whites
Pinch of salt
1 Tb granulated sugar
2/3 cup almonds
1/4 tsp almond extract
1/2 cup cake flour turned into a sifter

For the Icing:

2 ounces  semisweet baking chocolate
2 Tb coffee
5 to 6 Tb unsalted butter


Instructions:

For the Cake:

1. Preheat oven to 350°F (175°C).

2. Butter and flour the cake pan. Set the chocolate and coffee in a small pan, cover, and place in a larger pan of almost simmering water; let melt while you proceed with the recipe. Measure out the rest of the ingredients. Cream the butter and sugar together for several minutes until they form a pale yellow, fluffy mixture.

3. Beat in the egg yolks until they are well blended.

4. Beat the egg whites and salt in a separate bowl until soft peaks are formed; sprinkle on the sugar and beat for 15 mins.

5. With a rubber spatula, blend the melted chocolate into the butter and sugar mixture, then stir in chopped almonds, and almond extract. Immediately mix one fourth of the beaten egg whites. Delicately fold in a third of the remaining whites and when partially blended, sift on one third of the flour and continue folding untill all the eggwhites are added.

6. Pour the batter into the cake pan. Bake in middle level of preheated oven for about 25 minutes.  Sprinkle chopped almonds on top of the batter when its almost half done. Cake is done when it has puffed, and when a needle is plunged into that area comes out clean; the center should move slightly if the pan is shaken, and a needle comes out oily.

Allow cake to cool in the pan for 10 minutes and serve.


Yield: For an 8-inch cake serving 6 to 8 people

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Bruschetta

Thanks to the Italians who gave us this 'Ready in 10 mins' appetizer which is as easy as a pie and has flavors that are simple yet delightful. Also thanks to people who added so many kinds of variations to the toppings. Ideally Italian bread should be grilled over hot coal to get real Italian flavor, but in regular homes bread is toasted or broiled to make it. I am gonna write my recipe here:


Ingredients:

1  can Italian Diced Tomatoes
6 cloves Garlic
4 TB Olive Oil
3/4 cup basil
1 long french bread

Method:

1. Put all ingredients in a bowl and mix right before serving.

For easy bread pieces to go with the bruschetta, here is what to do:

2.. Buy french bread loaf. Cut in slices and place on a cookie sheet.

3. Butter slices and sprinkle with Parmesan cheese. Broil on HIGH for 2-5 minutes (dependent on how fast and hot your oven is).

4. Serve the bread pieces with your bruschetta.

It is a family favorite that can be made so easily and tastes so good!

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