VI. Pumpkin/ Carrot Soup
¼ ripe Pumpkin/ 3 med. sticks Carrots (if both, use half portions of each)
250 ml. Milk
Salt and Pepper to taste
(a) In sauce pan, cover pumpkin/ carrots with water and boil until tender (not too much water). Scoop out of water and puree in blender. Add water used for boiling in blender if needed to reduce thickness of puree.
(b) Pour back puree in sauce pan and add milk.
(c) Simmer over low heat and season with salt and pepper.
VII. Corn Soup
5 cobs White Corn
1 tbsp. Butter
3 cloves Garlic (diced)
1 pc. medium-size White Onion
1 cup Water
1 cup Moringa leaves or ½ cup Celery (diced)
(a) Using a sharp knife, gently slice off kernels off the corn cobs. Scrape off pulp as these will thicken the soup.
(b) In sauce pan, melt butter and sauté garlic followed by onions.
(c) Pour in water and corn kernels. Season with salt and pepper. Leave to simmer over low heat.
(d) After a 5 minute boil, turn off heat and add in moringa or celery.
VIII. French Onion Soup
3 large White Onions cut into rings
½ stick Butter
500 ml. Milk
¼ cup grated Cheddar Cheese
Salt and Pepper to taste
(a) In sauce pan, melt butter and add onions. Leave to heat until onion is totally wilted.
(b) Add milk and cheese. Simmer over low heat.
(c) Season with salt and pepper.
IX. Cheddar Tomato Soup
1cup diced Ripe Tomatoes
2 pcs. chopped White Onions
250 ml. Milk
½ cup Cheddar Cheese (grated)
1 cup Water
1 tsp. Basil
½ cup Diced Celery
Salt and Pepper to taste
(a) Puree Tomatoes and Onion.
(b) In sauce pan, combine puree, milk, cheese and basil.
(c) Simmer over low heat and season with salt and pepper.
(d) Turn off heat and add celery.
X. Seafood Chowder
¼ kg each of Scallops/ Clam/ Shrimp/ Fish Fillet
¼ cup Diced Onions
3 cups Potatoes (cut into cubes)
½ stick Butter
250 ml. Milk
½ cup Cheddar Cheese (grated)
1 cup Water
1 tsp. Basil
½ cup Diced Celery
Salt and Pepper to taste
(a) Melt butter and sauté onions, potatoes and celery over low heat.
(b) Add in seafood.
(c) Pour in water and milk.
(d) Simmer over low heat and season with basil, salt and pepper.
(Stand Alone Recipes to follow…)
Sunday, July 26, 2009
Wednesday, July 22, 2009
My Quick & Healthy Fixes
For me, cooking has become therapy. It happened when eating lunch on workdays has become a necessity rather than a pleasurable break. I would order a Cheeseburger Meal and eat while working in front of my computer. When I forgot to eat, I would look for the fastest starch/ sugar option available and gobble it up in seconds.
A routine annual physical check-up at my husband’s office revealed that his triglyceride level is off the charts. It was then that we decided to make a conscious effort on the quality of the meals we take while in the workplace where we spend most of the day at least five times per week.
I surfed the net for realistic options. I know we’re not ready for something as drastic as turning vegan as we’re both big meat eaters so I started by making a weekly menu with reduced carbohydrates and increased fiber. Budget and prep time are also major factors.
We did the grocery list and I started preparing our office meals either the night before (for more complicated viands) or the morning before work. I thought it was going to wear me out but I ended up really enjoying my short times alone in the kitchen. It also makes me happy that lunchtime has become an anticipated break for my husband work days.
Here are my 20 Quick and Healthy fixes. Recipes are good for 2-3 servings so feel free to make adjustments as you deem necessary. Hope they come in handy for you too!
SOLOS or COMBOS (may be had alone but better when complemented with any of the succeeding soup recipes)
I.Beefsteak Sandwich
¼ Sirloin sliced very thinly
1 pc. medium-size Bell Pepper (sliced in strips)
1 pc. medium-size White Onion (sliced in rings)
1 small can Button Mushrooms (sliced in 2 or 3)
3 tbsp. Worcestershire Sauce
3 tsp. Vegetable Oil
Salt and Pepper to taste
Swiss Cheese (or Cheez Whiz)
Ciabatta, Foccacia or any High-fiber bread you prefer
(a)Marinade beef in Worcestershire Sauce for 10 minutes. Simmer over low heat, season with salt and pepper. When marinade dries up, add oil to fry a little.
(b)Place in white onions and let fry until wilted. Add in bell peppers and mushrooms and turn off heat before the peppers wilt.
(c)Slice bread in half. Place filling and top with Cheese.
II. Lettuce Wraps
¼ lean Pork (ground)
1 pc. medium-size Carrot (diced)
1 pc. medium-size Turnip (diced)
50g. Peanuts (crushed)
1 pc. small White Onion (diced)
3 cloves Garlic (diced)
3 tsp. Sesame Oil
Salt and Pepper to taste
Lettuce leaves, washed and drained
(a)Over low heat, let pork simmer in 3 tbsp. water until meat’s oil is extracted. Drain oil from pan.
(b)Add in all the other ingredients and sauté until carrots and turnips are cooked but still crunchy.
(c)Eat by putting fillings in lettuce leaves, wrap and roll away.
III. Creamy Onion and Mushroom Omelet
1 pc. medium-size White Onion (sliced in rings)
1 small can Button Mushrooms (sliced in 2 or 3)
¼ cup grated Cheddar Cheese
¼ cup Full Cream Milk
3 tbsp. Vegetable Oil
4 whole Eggs (beaten)
Salt and Pepper to taste
a)Saute onion in 1 tbsp. oil until wilted. Add mushrooms, cheddar cheese and milk and blend together until creamy. Set aside.
b)Beat eggs lightly (if you want crepe-like omelet) or vigorously (if you like fluffy omelet). Add salt and pepper.
c)Over low heat, grease pan with 2 tbsp. vegetable oil. Pour in half of the beaten eggs. When base is cooked, place half of the filling over half a side of the egg and fold the other half over.
d)Remove from heat and repeat folding with the other half of the mixtures.
IV. Home-made Pizza
¼ ground round Beef
Salt and Pepper to taste
1 pc. medium-size Bell Pepper (sliced in strips)
1 pc. medium-size White Onion (sliced in rings)
1 small can Button Mushrooms (sliced in 2 or 3)
250ml Tomato Sauce
½ cup grated Cheddar or Mozzarella Cheese
Ciabatta, Foccacia or any High-fiber bread you prefer
a)Over low heat, let beef simmer in 3 tbsp. water until meat’s oil is extracted. Drain oil from pan. Season with salt and pepper.
(b)Slice bread in half and spread tomato sauce over cut surface.
(c)Place topping on bread: beef, mushroom, onion, pepper and cheese.
(d)Pop into the oven toaster and let cook for 5-7 minutes.
V. Broiled Chicken Breast
½ Chicken Breast (with or without skin)
5 cloves crushed Garlic
Salt, Pepper and Lemon to taste
a)Cut chicken breast in big cubes. Place in deep pan and add water just enough to cover the meat.
b)Add in garlic, salt and pepper. Leave to simmer over very low heat (this will take about 20 minutes so you may want to squeeze in a shower already)
c)When the water have evaporated, let the meat and garlic fry a little in the extracted oil.
d)Remove from heat. Squeeze lemon juice over meat.
Soup recipes to follow!
A routine annual physical check-up at my husband’s office revealed that his triglyceride level is off the charts. It was then that we decided to make a conscious effort on the quality of the meals we take while in the workplace where we spend most of the day at least five times per week.
I surfed the net for realistic options. I know we’re not ready for something as drastic as turning vegan as we’re both big meat eaters so I started by making a weekly menu with reduced carbohydrates and increased fiber. Budget and prep time are also major factors.
We did the grocery list and I started preparing our office meals either the night before (for more complicated viands) or the morning before work. I thought it was going to wear me out but I ended up really enjoying my short times alone in the kitchen. It also makes me happy that lunchtime has become an anticipated break for my husband work days.
Here are my 20 Quick and Healthy fixes. Recipes are good for 2-3 servings so feel free to make adjustments as you deem necessary. Hope they come in handy for you too!
SOLOS or COMBOS (may be had alone but better when complemented with any of the succeeding soup recipes)
I.Beefsteak Sandwich
¼ Sirloin sliced very thinly
1 pc. medium-size Bell Pepper (sliced in strips)
1 pc. medium-size White Onion (sliced in rings)
1 small can Button Mushrooms (sliced in 2 or 3)
3 tbsp. Worcestershire Sauce
3 tsp. Vegetable Oil
Salt and Pepper to taste
Swiss Cheese (or Cheez Whiz)
Ciabatta, Foccacia or any High-fiber bread you prefer
(a)Marinade beef in Worcestershire Sauce for 10 minutes. Simmer over low heat, season with salt and pepper. When marinade dries up, add oil to fry a little.
(b)Place in white onions and let fry until wilted. Add in bell peppers and mushrooms and turn off heat before the peppers wilt.
(c)Slice bread in half. Place filling and top with Cheese.
II. Lettuce Wraps
¼ lean Pork (ground)
1 pc. medium-size Carrot (diced)
1 pc. medium-size Turnip (diced)
50g. Peanuts (crushed)
1 pc. small White Onion (diced)
3 cloves Garlic (diced)
3 tsp. Sesame Oil
Salt and Pepper to taste
Lettuce leaves, washed and drained
(a)Over low heat, let pork simmer in 3 tbsp. water until meat’s oil is extracted. Drain oil from pan.
(b)Add in all the other ingredients and sauté until carrots and turnips are cooked but still crunchy.
(c)Eat by putting fillings in lettuce leaves, wrap and roll away.
III. Creamy Onion and Mushroom Omelet
1 pc. medium-size White Onion (sliced in rings)
1 small can Button Mushrooms (sliced in 2 or 3)
¼ cup grated Cheddar Cheese
¼ cup Full Cream Milk
3 tbsp. Vegetable Oil
4 whole Eggs (beaten)
Salt and Pepper to taste
a)Saute onion in 1 tbsp. oil until wilted. Add mushrooms, cheddar cheese and milk and blend together until creamy. Set aside.
b)Beat eggs lightly (if you want crepe-like omelet) or vigorously (if you like fluffy omelet). Add salt and pepper.
c)Over low heat, grease pan with 2 tbsp. vegetable oil. Pour in half of the beaten eggs. When base is cooked, place half of the filling over half a side of the egg and fold the other half over.
d)Remove from heat and repeat folding with the other half of the mixtures.
IV. Home-made Pizza
¼ ground round Beef
Salt and Pepper to taste
1 pc. medium-size Bell Pepper (sliced in strips)
1 pc. medium-size White Onion (sliced in rings)
1 small can Button Mushrooms (sliced in 2 or 3)
250ml Tomato Sauce
½ cup grated Cheddar or Mozzarella Cheese
Ciabatta, Foccacia or any High-fiber bread you prefer
a)Over low heat, let beef simmer in 3 tbsp. water until meat’s oil is extracted. Drain oil from pan. Season with salt and pepper.
(b)Slice bread in half and spread tomato sauce over cut surface.
(c)Place topping on bread: beef, mushroom, onion, pepper and cheese.
(d)Pop into the oven toaster and let cook for 5-7 minutes.
V. Broiled Chicken Breast
½ Chicken Breast (with or without skin)
5 cloves crushed Garlic
Salt, Pepper and Lemon to taste
a)Cut chicken breast in big cubes. Place in deep pan and add water just enough to cover the meat.
b)Add in garlic, salt and pepper. Leave to simmer over very low heat (this will take about 20 minutes so you may want to squeeze in a shower already)
c)When the water have evaporated, let the meat and garlic fry a little in the extracted oil.
d)Remove from heat. Squeeze lemon juice over meat.
Soup recipes to follow!
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