Tag Archives: Lentils

This week in my kitchen…Store Cupboard Basics…Part 4…Dried, beans, lentils and peas…

We all need a well-stocked store cupboard… things we use and maybe just a few we don’t use so often but keep and store well…I am not surprised by the comments to hear that many of you already have a well-stocked store cupboard…There are however many who still do not especially youngsters or people starting out on their own…

store cupboard basics banner

It takes time (and) money to build up a store cupboard so I am breaking it down into easy stages…Just for those of you who are not sure just where to start…

Whether you call it a cupboard or a pantry a savvy cook knows it helps them create delicious, economical dishes without using expensive ingredients or having to pop out and hope no one sees us without our slap…Picture the scene… we are halfway through making a new recipe…We can taste it…Then up pops the ingredient we thought we had in the cupboard or we missed that bit of the recipe…The shop is shut…It is raining…We are in our house clothes…Don’t they always though…haha

Staples range from flour, sugar, canned goods, oils, rice, pasta, dried herbs, stock cubes(bouillon)...Today I am looking at dried goods beans, peas and lentils…even popcorn…

Good value for money… beans and lentils store well they can be used for vegetarian/vegan dishes to make meat dishes go much further. They are a great source of low-fat protein and they are low-cost store cupboard items.

Beans…There is such a wide variety of dried beans which include red and white kidney beans, Butter(lima) beans, haricot beans, flageolet beans, cannellini beans, cranberry beans, adzuki, pinto beans, navy beans, garbanzo(chickpeas)…far too many to mention…

runner-beans-1835646_1920

To Use:

Place the dried beans in a large bowl cover with cold water and leave to soak overnight, then rinse and drain use as required.

Note: Kidney beans are poisonous so require cooking properly…Boil the kidney beans vigorously for 15 minutes, change the water and simmer for about 1 and 3/4 hrs until the beans are tender.

What also is very popular know is eating or sprouting your own beans…Not something I have done yet..But it was  a great tip from Dolly with a soup recipe as well…  https://koolkosherkitchen.wordpress.com/2019/04/12/growing-super-soup/

Thank you, Dolly xx

Lentils…like beans lentils come in all colours red, green, brown, orange they are very versatile and are a little nutrient powerhouse…

Green and brown lentils or puy lentils cook quickly and evenly without becoming mushy and are one of the most versatile …I find the red, yellow and orange lentils are great but since they tend to get mushy when cooked they are best added to soups and sauces than cooked on their own.

How to how to use them… in a healthy soup, in Indian dal, or to add extra texture to a pumpkin stew or rice dish.they are lovely in a cheesy bean and lentil bake and very popular in Indian cuisine,… love a lentil curry…lentils are cheap, healthy and tasty…

Chickpeas…

One of my favourites they have a lovely creamy texture which is why they are ideal for making hummus…They are brilliant as a snack…just roasted…or just used to bulk out soups, stews and salads…

High in protein, they are one of the earliest cultivated legumes…They are also high in fibre and contain several key vitamins and minerals. Sometimes called garbanzo beans they are used extensively in Mediterranean and Middle Eastern cuisines.

Note: it is not recommended to eat raw chickpeas or any other pulses due to the content of toxins and anti-nutrients. These components are reduced with sprouting and cooking.

When preparing dried chickpeas:

Sort them: It is important to pick out any small rocks or other debris that may have wound up in the package.

Wash and soak them: Soak chickpeas in water for 8 to 10 hours before cooking in order to achieve optimum flavour and texture. It’s possible to tell they are finished soaking when they can be split easily between the fingers. Soaking dried legumes reduces the amount of time needed to cook them, and also helps remove some of the oligosaccharides that cause gastrointestinal distress as well as harmful substances found in raw legumes.

Cook: Once they are finished soaking, chickpeas are best cooked by simmering for a few hours until tender.

I have a confession to make…I haven’t even kept count of the number of times I have thrown bean juice straight down the sink….Not anymore…

chana-166988_1920

The juice also has a name aquafaba a term coined by a vegan baker Goose Wohlt.

It can  be produced from the liquid  from both tinned chickpeas  and the bean cooking water now I  sort of already knew that this liquid could be used as a base for soups, stews and sauces but I wasn’t aware that if it was reduced down by cooking until it thickens then  it can be used in  the same way as the juice from the tinned chickpeas and is used by vegans or anyone who has an egg allergy as a substitute for egg whites in many recipes.

For example, it can be used in cookies, cakes, icing, creams, even meringues and also mayonnaise the recipe made with aquafaba by Esme salon is below. ( you can use bean liquid or tinned bean liquid.

https://esmesalon.com/ess-vegan-aquafaba-chickpea-liquid-mayosauce/

The liquid can also be frozen for future use I either freeze in zip lock bags or ice-cube trays.

Just a little word of warning:

If you are using the juice from canned beans please make sure you are using brands which DON’T contain preservatives are organic and grown without using synthetic fertilizers or pesticides also look for low salt or no salt varieties and BPA free cans as the white lining inside the cans  is a known endocrine disruptor and can leach from the can lining into the food causing many health problems , including brain development abnormalities, cancers and heart disease.

Me I err on the side of caution when using beans and use dried beans unless I am absolutely sure of what they contain and I use google to double-check as more often than not the writing on cans is too small for me to read and if you are in a hurry or your lunch hour are you going to check a can?

Glass bottles are good and more manufacturers are using them instead of tins.

Thank you for joining me in my kitchen I hope you have some fun and came away learning something or maybe you have some store cupboard tips? If so please share I love it when we have interaction and it benefits us all xx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

More and more of my blogging friends have joined me on MeWe…A social media site which is fairly new and which promises much without the restrictions some other social media sites are choosing to impose on many of us…Join me if you will on  MeWe

Carol is a contributor to the Phuket Island Writers Anthology: 

Connect to Carol

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Thank you once again for reading this post I hope you all have a lovely weekend  xx

CarolCooks2 weekly roundup…Winter Warmers, pollution popsicles and the month of the wolf…

January is the month of new beginnings and always makes me want to clear out and change things around and my head churns with ideas and plans…Some which will come to life and take shape and many just dreams of what could be…What does January mean to you?

Saying how it makes me feel made me wonder what January depicted…  January means  “month of the wolf” in Saxon terms. ” Janus is the god of the doorway in Roman Mythology. To us in this modern age, January is the door to the new year. Broken down like that it makes my feelings perfectly normal…Doesn’t it?

great reads a weekly roundup

Take a pew, grab your favourite drink and enjoy my roundup of posts…There is something for everyone …

Firstly is a post from D.G.Kaye and is a lovely post which sums up my life…Since moving here there are people who I thought would keep in touch and haven’t and people who I knew but not so well and they have…I meet people now who just pass through on their travels or holiday, some stay for a while and some have become good friends…But all part of life’s rich tapestry and all have left me with memories to treasure (even recipes) and I hope I have done the same …xxx

reasons-and-seasons

Debby’s post sums this up very nicely so please pop over and have a read…

https://sistersofthefey.com/2019/01/15/meeting-people-for-reasons-and-seasons/

Something most of us think about as we wrap up warm or strip off depending on your weather is looking after ourselves and maybe shifting a few unwanted kilos …

wooly hat snow

https://carolcooks2.com/2019/01/22/healthy-eating-how-to-shift-those-christmas-kilos/

Wednesday the middle of the week sometimes it just flies …my week not so much it was visa time and day one …did not go well the young man informed me I did not have enough money to stay…shocked as we always do …I went away and pondered what the ??? we were going to do…It was my son who said, “he has used the US dollar not the British pound.”..I looked at the exchange rates and saw he was correct…So the next day copy of said exchange rate in hand I returned…After some umming and ahhing he decided he would check…3 times he did the calculation as he insisted ” I did not do it wrong” Then with a smile, he informed us ” Today it is ok”

Welcome to the Land of Smiles…

Thai boys in tree

I think this calls for a bowl of comfort food so come with me over to my Cookery Column @ Sally’s…

https://smorgasbordinvitation.wordpress.com/2019/01/23/smorgasbord-blog-magazine-the-food-and-cookery-column-with-carol-taylor-winter-warmers/

My first Waste Not! Want Not! of the year and what impressed me most was the Pollution Popsicle and the passion these young people have for cleaning and protecting our ecosystem.

https://carolcooks2.com/2019/01/24/waste-notwant-not-part-8/

Lastly, it was week four in my kitchen(s) …Yes, I have two…Now where to put the books?…

shitake mushroom larb

I am also cooking more meat-free dishes and this Mushroom Larb was very nice easy to make and lots of lovely Thai flavour…It was a definite hit in our house…So pop over and see what else was cooking and of course being moved…Just an update on my sourdough starter it is also doing well…xx

https://carolcooks2.com/2019/01/25/week-4-in-my-kitchen/

I hope you have enjoyed this roundup and please let me know in comments as I love to hear from you….Thank you for reading xxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Carol is a contributor to the Phuket Island Writers Anthology: https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS

Connect to Carol

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx

CarolCooks2…Week Two…Join me in my kitchen…

Welcome to Week Two  …In my kitchen…

Where you will get an insight into what I have been cooking this week…Plus a bit of chat and trivia it would be boring otherwise…Wouldn’t it?

I have been busy working on my cookbook I have done a U-turn as I was a good way through a fish one but decided against it as the Fishing Industry has serious problems that I would shelve that for now as I don’t want to encourage anyone to buy fish which is not sustainable or highly farmed…I have changed to sauces…Sauces are something which I and many people struggle with and I am always getting asked by my children and friends …How do I make this? So I have decided to reveal all and hopefully dispense with the mysteries of making a good sauce.

I also want to just clarify what is morning-glory…?

Here in Thailand and other Asian countries, it looks like this …

morning Glory water spinach

Also called water spinach it is a very popular vegetable either eaten raw or stir-fried.

In the UK, for example, this is the plant we called morning-glory …

morning glory Uk flowering plant

A pretty little plant and the flowers are edible. Tabula Rasa commented …The flower we grow in the UK isn’t edible….as such. I researched it when I came back from Vietnam having eaten it there. The U.K. Plant is different and The seeds contain a substance similar to LSD and can be toxic.

Thank you for highlighting that fact Tabula Rasa...If you get a chance pop over to Tabulas blog she has some lovely recipes I loved the article on King Oyster Mushrooms but I couldn’t comment on the blog…Nice post Tabula ..King Oyster mushrooms are plentiful here and cheap to buy…I chop mine finely and use in a stuffing mix or curries even spag bol if I can’t get any button mushrooms …

So please if you know that like me for example who lives in Thailand mentions a fruit or vegetable often they are named the same or completely different but may be of the same family but not always edible ..It was a learning curve for me and I will be very mindful of that in future…

New Year…It always makes me have a sort out particularly of the kitchen cupboards and drawers and it generally starts when we get out all the Christmas crockery and cutlery and then we start to put it back…So I now have nice clean and tidy kitchen cupboards and a promise to start using up some of the many dried goods I am storing…If you have any great lentil recipes I have all sorts that need to be used…Please share…

lentil mung beans legumi

Look at this lovely idea for packing tomatoes…I always visit this lovely little farmers market, they are small growers not large and I am always so happy to see how they display their fruit and vegetables using leaves and bamboo ties etc…

cherry tomatoes

This is part of the Banana tree and a jolly good use as the banana tree only fruits once …When it has fruited the mother plant dies and leaves lots of little babies around the base. The banana plant is called a ‘banana tree’ in popular use, but it’s technically regarded as a herbaceous plant (or ‘herb’), not a tree because the stem does not contain true woody tissue.

It is this tissue which has been used to package these tomatoes. Plastic wrap was used to encase these but better than a plastic tray and plastic wrap. I just love the Thais ingenuity and waste not attitude.

What has been cooking in my kitchen this week??

Lasagne and salad.
Ingredients for Spaghetti Bolognese:

  • I kilo minced beef or pork
  • 1 large onion chopped
  • 250 gm mushrooms sliced
  • 3/4 cloves garlic
  • 5/6 Fresh Basil leaves.
  • 2 bay leaves
  • I large tin tomatoes or 6/8 fresh tomatoes blitzed ( I always make a batch of tomatoes for spag bol/chillies and freeze in portions.
  • 2 tbsp tomato puree.
  • 2 tsp balsamic vinegar
  • 2 tsp Worcester sauce
  • 1 tsp mixed herbs 
  • 1 tsp sage or fresh leaves if you have.
  • Salt and pepper to taste


Let’s Cook!
Heat a glug olive oil in a pan and saute onions and garlic.
Add the mince and cook until browned
Add tomatoes and cook for a few minutes then add tomato puree and mixed herbs, bay leaf, oregano, balsamic and Worcester sauce.
Cook on a slow simmer for 20 minutes and then add mushrooms, cook for another 10 minutes and stir in fresh basil…
Meanwhile, make a white sauce.
When spaghetti is ready starting with a layer of mince then pasta sheets, Then mince, white sauce, pasta until you have completed 4 layers finishing with the white sauce.
Grate over your favourite cheese… I use cheddar or a mix of mozzarella and cheddar.
Cheese can be difficult to get here so if I have plenty then I also use some between my layers for a cheesier lasagne.

I think lasagne is the type of dish where anything goes really sometimes I add bell pepper to my sauce it depends what I have in my larder/fridge.

Cook lasagne on 180 degrees for 30 minutes or until pasta is cooked and cheese is golden and bubbling.


Serve with mixed Salad and or Garlic bread.
Enjoy!

Reading through blog and e-mails this week I came across a recipe for Chicken Passandra now lamb Passandra was probably one of the very first Indian curry dishes I ate many moons ago…It is a mild Mughal curry made with yoghurt and almonds, not my normal curry as you know I am a spice girl…

It got the thumbs up from the rest of the family…Me, I thought it was Ok…I prefer my spices dry toasted to release the flavour and the sauce was a little lacking…I am hoping one of my Indian friends might have a recipe …Hint Hint!

If not I am going to have a play and a tweak…So what this space… As you know this is sort of a test kitchen and I won’t post a recipe until it is truly tried, tested and perfect…

Tomorrow it is the Pigs Trotters ( sorry), Adele, as I forgot to take a photo last week but I have ones chopped so trying a Thai recipe tomoz and in the week I will be repeating last weeks but with images …x

That’s all for this week not really an exciting week in the kitchen well unless you count the fact that I used a shot of the Naga Chilli Vodka my son sent me added soda, ice and a squeeze of lime… The fumes ..Even if I held my nose just the fumes ( it is mega hot) made my voice go funny…lol… For INFO: The Naga Viper pepper is one of the world’s hottest chillies. It has a rating of 1.3million Scoville Heat Units (spice measurements). In contrast, Tabasco sauce rates at around 2,500.

naga chilli vodka

So if you are thinking of trying naga chilli vodka have it in a Bloody Mary…Don’t do what I did although I was told that the longer the chilli stays in the bottle the hotter it gets…Guess who didn’t listen??

If you are still here then thank you for reading…Have a great weekend …xxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Carol is a contributor to the Phuket Island Writers Anthology: https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS

Connect to Carol

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great weekend xx

 

 

 

 

Healthy Eating…How to lose weight and eat the foods you love!

No more diets 20 March

It is getting really hot here and I know some of you are not so lucky and as my friend Sally very nicely puts it you are freezing your assets off.

Therefore I have picked a lovely  Thai Pork salad for those of you in warmer climes or who just fancy some Thai food and a lovely vegetarian Chilli for those of you who don’t eat meat or have meat-free days.

Something for everyone my protein shake this week is a Mango and Apple one as mangoes are now in season  I bought some when I went to the market and when I arrived home one of my neighbours had dropped in a big bag of mangoes. What to do with all those mangoes was soon solved…

I made mango chutney with some and some of the green ones we slice and eat with a spicy Thai dip as a snack… The remainder I froze in portions to use in my protein drinks or smoothies.

To make Thai spicy dip:
Finely chop one small shallot, 1 clove of garlic, finely slice 6/8 fresh chillies, add 3 tbsp fish sauce and 2 tbsp fresh lime juice…I stir in a little-chopped coriander. If the dip is too salty add a little warm boiled water.

Lovely to dip your fresh mango in…

Before I forget… How is everyone getting on??? Are you on track and starting to shed some pounds/kilos…Are you losing your sweet tooth??? Are you finding it hard???Please speak to me in comments and if you have a favourite recipe then please message me and I am happy to share it…

Thai food is a great choice for gluten-free and dairy-free eaters because it is rice-based and uses a lot of coconut milk. … Traditional Thai soy sauce is gluten-free, but just be careful when eating out as restaurants may use wheat based Chinese soy sauce.

Thai food is low on carbs,  includes lots of fresh vegetables and herbs and most dishes are cooked very quickly so everything retains its colour and flavour, in fact, preparation most times takes longer than the actual cooking.

This Larb recipe can be made using chicken or Pork. I have used Pork Mince for this.

Larb Moo.

Thai Spicy Pork Salad

Ingredients: Serves 1-2 people.

  • 200 gm Pork or chicken mince.
  • 3 shallots finely sliced.
  • 2 spring onions finely sliced green tops as well.
  • A handful of fresh Mint, pick the leaves from stem and tear the leaves into large pieces( mine is a big handful)  I love mint.
  • A handful of fresh coriander chopped.
  • A few Thai Basil leaves for the decoration.
  • I Lime use half to a whole lime juice depending on personal taste.
  • Dried chillies..dry roasted in a pan and grind in pestle and mortar.
  • 1 large tbsp toasted rice.( recipe below)
  • 1-2tbsp Fish Sauce.
  • Small amount palm sugar….I use it sparingly or not at all.

Lets Cook!

Using a small saucepan dry cook the mince, I add a small amount of water to stop it from sticking.

 

Stir until cooked, remove the pan from the heat.

Stir in toasted rice, sm amount palm sugar, chilli( as desired) start with 1 tsp and once all ingredients added ..taste and add more if required.

Thai spicy pork salad

Stir in the mint and coriander, shallots and spring onions, stir well but carefully.

Add fish sauce and half of the lime juice.

Taste! if required add more chilli, fish sauce and or lime juice and Taste again as lime and chilli. Put in a serving dish.

Garnish with Thai Basil leaves.

Serve with steamed boiled rice /Thai sticky rice or if you don’t want to eat rice it is lovely served in lettuce cups.

As an accompaniment serve with sliced cucumber, sliced white cabbage, green beans and Thai basil leaves.

Thai’s eat a lot of raw vegetables with Larb which is why it’s a fairly healthy meal and if a chicken is used it has even fewer calories.

It is an ideal dish if you are watching the calories as are many Thai dishes.

NB: To make dried rice mix, Take a thick bottomed pan and put it on a medium to low heat, cover bottom with uncooked sticky rice( if you don’t have any) normal rice will do. Stir until rice turns a golden brown colour, tip into pestle and pound until powdery but slightly coarse.

N.B. Glutinous rice is gluten-free. The misleading name simply comes from the fact that glutinous rice gets glue-like and sticky when cooked. … It all comes down to starch content.

You can store the rice in a small container and it will keep for 6-8 weeks…

I hope you enjoy this dish as much as I do…I love this salad.

Next, I have this lovely meat-free dish made by my friend Richard…He is not vegetarian but likes to have meat-free days.

Vegetarian Chilli.

Richards vegetarian chilli

Ingredients:

  • 1 large onion roughly chopped
  • 1 carrot finely chopped
  • 1 stick of celery finely chopped
  • 1 tomato finely chopped
  • 1 tbs tomato paste
  • 3 cloves of garlic
  • 3 chillies
  • A handful of chopped green beans
  • 100gm  black lentils
  • 125 gm of mushrooms finely chopped.
  • 2 tsp each of cumin, chilli powder and coriander powder.
  • I can of red kidney beans

Let’s Cook!

Saute your onions in a little oil and they are transparent 2-3 minutes then add chopped garlic and cook for a further 2 minutes then add all the other vegetables including the lentils…

Add the tomato paste and then the spices cook for 15-20 minutes until all the vegetables are soft and then add the kidney beans, cook until the lentils are soft. Check the seasoning and add salt and pepper as required.

Lovely served with courgette ribbons, cauliflower rice or on a small jacket potato. 

I asked Richard if he soaked his lentils and he said no as they like them al-dente I myself do not cook very much with lentils and so I soaked mine. I think with lentils it is down to personal choice.

Richard also said that the chilli had as good a texture as one he usually makes with meat. It certainly looks very tasty in his photo…Doesn’t it??

You can also use basic vegetable mix and add a creamed potato topping to make a lovely shepherds pie.

Thank you, Richard, for sharing your vegetarian chilli with us…

Now tell me honestly how is your new eating plan going do you find my hints and tips helpful???

The protein shake we tested this week was a Mango and Apple Protein Shake.

MANGO Protein drink

Ingredients:

3/4 cup of coconut water or liquid of your choice.

1/3 cup of greek yoghurt

1 Cup of frozen Mango

1/2 a green apple peeled and sliced

2 cheeks of lime juice ( optional)

1 tsp of chia seeds per glass ( optional)

I didn’t add any sweetener to this mixture as it was sweet enough for me but if you need a little more sweetness then add some honey.

Play with your fruits and flavours as long as you stick to the measurements when making a protein drink.

I still much prefer the very first protein drink I made the Raspberry and Beetroot Protein Drink   

It tastes amazing and the colour just pops it is such a vibrant pink colour and all natural ingredients… If you missed this post it gives you further information on making your own protein drinks and what alternative liquids you can use instead of my prefered coconut water.

Now…

board-1848736_1920

Moderation... I haven’t mentioned that word today …Is it working for you? How is the 80%/20% going? I really find it works well for me and if I add a couple of pounds then I rein it in and make sure I get them off…Far better to shed a few pounds than let it keep totting up and that few become a lot…Also, I don’t eat very late in the day anything that I fancy I will have no later than about 3pm as if I snack too late then I  don’t want my evening meal and then I do want to snack…

I also never eat until I can’t move…I am used to finishing my meal and thinking I could just eat that little bit more but I know if I do then it becomes uncomfortable and I don’t like that overfull feeling…

I am quite hard on myself really … But stubborn and single-minded enough to tell myself enough…Moderation…

Until next week when I will give you a few more healthy recipes maybe some soups as I hear that it is very cold for some of you … I am going to be pickling some Pineapple with jalapeno peppers now doesn’t that sound awesome and by special request from little Lily a pineapple shake…she loves the shakes as she doesn’t get them in the village no mod cons there …Now it is school holidays she is staying here and a great little helper she is she helped her daddy make meatballs for tonight’s dinner which were very nice but filling.

Exercise...Mine has been a lot less this week as I pulled my calf muscle and it was nearly better when I misjudged a very small incline where it shouldn’t have been and pulled it so it is again giving me a little gyp…Not as bad as it was but enough so I can’t walk as fast as I normally do also I think that I will need an early morning walk as it is getting too hot to walk in the middle of the day…

How is your exercise going?…What do you love to do?…Walk, run, go to the gym, swimming

If anyone else has a lovely healthy recipe they wish to share then please let me know…

Connect to Carol( Moi)

Blog: https://blondieaka.wordpress.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Let’s do this! xx

 

 

 

 

 

 

 

Healthy Eating…Potassium

lady holding veggies

 

Potassium is vital to our good health and we need to eat enough potassium each day to maintain a healthy body.  Potassium can be found in every one of our bodies cells and plays a major part in our continued good health. Although let us be clear it is not potassium alone which keeps us healthy.

But to feel our best we should eat enough potassium-rich foods every day to help prevent certain chronic conditions. Regularly not eating enough potassium-rich foods could jeopardise our long-term health in many ways.

Recommended daily amounts:

Adults over the age of 19, adolescents between 14 and 18 years old and pregnant women should consume 4,700 milligrams of potassium each day while limiting themselves to 1,500 mg of sodium.says the Food and Nutrition Board. Nursing women over the age of 14 need more: 5,100 milligrams daily.

Please note however and I always stress this …moderation… but too much can be just as damaging to your health.

The body needs a delicate balance of potassium to help the heart and other muscles work properly. But too much potassium in your blood can lead to dangerous, and possibly deadly, changes in heart rhythm.

Home cooking does determine our intake of potassium but boiling depletes potassium. For example, a boiled potato has almost half the potassium of a baked potato. To preserve potassium, eat fruits and vegetables raw,  roasted or lightly steamed.

Food rather than supplements is always a better option for increasing your intake of nutrients as foods contain fibre as well. Let food be thy medicine is my mantra. I just have this thing about supplements of any sort and maybe it is me but I prefer to eat food rather than take a powder or tablet.

I know what is in my food… That’s me, folks …

Here is a little list for you of foods high in potassium:

  • Winter squash, cubed, 1 cup, cooked: 896 mg
  • Sweet potato, medium, baked with skin on 694 mg
  • Potato, medium, baked with skin: 610 mg
  • White beans, canned, drained, half cup: 595 mg
  • Yoghurt, fat-free, 1 cup: 579 mg
  • Halibut, 3 ounces, cooked: 490 mg
  • 100% orange juice, 8 ounces: 496 mg
  • Broccoli, 1 cup, cooked: 457 mg
  • Cantaloupe, cubed, 1 cup: 431 mg
  • Banana, 1 medium: 422 mg
  • Pork tenderloin, 3 ounces, cooked: 382 mg
  • Lentils, half cup, cooked: 366 mg
  • Milk, 1% low-fat, 8 ounces: 366 mg
  • Salmon, Sustainable fishing, 3 ounces, cooked: 326 mg
  • Pistachios, shelled, 1 ounce, dry roasted: 295 mg
  • Raisins, quarter cup: 250 mg
  • Chicken breast, 3 ounces, cooked: 218 mg
  • Tuna, light, canned, drained, 3 ounces: 201 mg
  • Coconut water, 100 gm: 250 mg

I always get my daily fix of coconut water from a little man up the road when I come back from my daily walk it is a most welcome drink as he always has a chilled one for me… I love it and it does you good…just be careful if you buy coconut water in a bottle or can that it doesn’t have added sugar and the like because it then takes it from that healthy coconut water to something that is not so healthy. Just beware and read the labels I never trust claims on the front of the bottle and it should have an ingredient list of one…Coconut water ..pure and simple…

Fresh Coconut

There is nothing like a healthy drink of Coconut juice fresh from the fruit.

If you take prescribed medication, please before you embark on any change of eating plan always ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

 

If you enjoy these Healthy eating posts please let me know in comments and reblog or share so everyone can see how easy it is to eat healthily it is just being aware… And I love fudge.. or burfee…

Until next time stay safe, laugh a lot as of all the medicines laughter is the best….

 

 

 

Memory Lane.

I was doing my first job of the day….  answering comments and reading blogs on my reader and came across one of my favorite food blogs.

It was for a lentil curry and I do like a bit of spice https://healthyindiankitchen.wordpress.com/2016/07/06/whole-green-moong-lentils-curry/

..yum it gets those taste buds a zinging 😉

Years ago when my kids were little and I don’t mind saying it was struggle at times …6 hungry kids to feed and I have never been a fast food mum…but have always cooked and loved it….Well… can you imagine buying jars of  pasta sauce to feed 6 hungry mouths and two adults every day?…plus any stragglers… Our food bill would have been off the scale.

So I was nothing if not inventive….. Well that green-moong lentil curry set of that lightbulb…I used to make this dish and it was a big one with a bacon Hock and a mix of dried lentils and veggies….cook it for a few hours and had this wonderful , warming stew full of soft melt in your ham/bacon …served with hot crusty Bread….One of my girls reminded me of this a while ago and said she remembered how lovely it was….

So thank you   https://healthyindiankitchen.wordpress.com/2016/07/06/whole-green-moong-lentils-curry/ I will be away to my kitchen with a smile 🙂