Food Diet and Health


Posted by Asghar in Food at June 25, 2010

Hummous Savoury Slices


PREPARATION TIME:          15 minutes

 8oz  (225g) cooked chickpeas.

½ level teaspoon ground cumin

1 large clove garlic, peeled and crushed

2 tablespoons olive oil.

2 tablespoons lemon juice

4oz  (115g) low-fat fromage frais

Freshly ground black pepper

8 slices from a wholemeal baton loaf

2 rashers unsmoked back bacon, trimmed of fat, grilled and finely chopped.

4 button mushrooms, wiped and chopped

1 level tablespoon toasted sesame seeds

Springs of watercress to garnish

  • Blend the chickpeas, cumin, garlic, oil, lemon juice and fromage frais in a food processor, or pass through a food mill. Season the hummous with pepper.
  • Toast the slices of bread lightly on both sides and spread them with the hummous. Top each slice with some bacon and mushrooms, and sprinkle with sesame seeds. Garnish with the watercress and serve.
  • Chickpea and sesame spread, served either as an appetizing dip or as a side dish in the Middle East, is given an English-breakfast flavour here with a sprinkling of bacon and mushrooms.

Posted by Asghar in Breakfast and Brunch at June 20, 2010

Filled Avocados with Strawberry Dressing




Total Fat


Saturated Fat




Added Sugar








PERPARATION TIME:          25 minutes

40 oz (115g) strawberries, rinsed, dried and hulled

2 level tablespoons low-fat natural yoghurt

Freshly ground black pepper

1 large orange, peel and pith remove, segments freed of membranes and cut into small pieces.

3 oz (85g) cucumber, diced

Seeds from 4 green cardamom pods, crushed

1 tablespoon raspberry vinegar

2 ripe avocados

Curly endive, lamb’s lettuce, watercress and mint springs to garnish.

  1. Blend the strawberries and yoghurt in a food processor, or pass the fruit through a nylon sieve and whisk into the yoghurt. Season with pepper
  2. Mix the orange, cucumber, crushed cardamom and vinegar
  3. Halve the avocados and remove the stones. Arrange the halves on serving plates and surround with the endive, lamb’s lettuce and watercress. Fill the avocados with the orange mixture. Spoon on a little of the strawberry dressing and garnish with the mint sprigs. Serve the rest of the dressing separately.

Fresh orange and cool cucumber, spiked with cardamom and raspberry vinegar, are bathed in a smooth strawberry dressing to make an unusual filling for butter y avocado.

Posted by editor in Breakfast and Brunch at June 18, 2010

Cheese Salad in Pitta Bread


PREPARATION TIME:    15 minutes.

1 (one) Level tablespoon Greek yoghurt
1 (one) tablespoon white wine vinegar
½ level teaspoon dried oregano
¼ level teaspoon paprika
Freshly ground black pepper
115 gram reduced-fat Cheddar cheese, cut into thin strips.
1 (one) medium carrot, peeled and coarsely grated.
4 (four) radishes, trimmed and sliced
4 (four) pitta breads
4 (four) cos lettuce leaves, washed and dried
60 gram alfalfa sprouts

  1. Combine the yoghurt and vinegar and stir in the oregano and paprika. Season this dressing with pepper, then mix in the cheese, carrot and radishes.
  2. Split open the pitta breads along one side and put a lettuce leaf in each, hollow side up. Spoon the cheese mixture into the lettuce, and top evenly with the alfalfa sprouts.

You can use ricotta or well-drained cottage cheese in place of the Cheddar. For a change of flavour, use a de-seeded and chopped tomato and I level teaspoon chopped fresh basil instead of carrot and oregano.

Peppery radishes and crisp carrots combine with Cheddar in a filling for pitta bread; alfalfa sprouts add a crunchy finishing touch.

Posted by Asghar in Food at June 16, 2010

Citrus and Mango Salad




Total Fat


Saturated Fat



25 g

Added Sugar



5 g


10 mg


PREPARATION TIME:    20 minutes.

1 (one) Ripe pink grapefruit, peel and pith pared off
1 (one) Ripe yellow grapefruit, peel and pith pared off    
1 (one) Large ripe arrange, peel and pith pared off            
1 (one) Large ripe mango
Lemon balm or mint leaves to decorate.

  1. Holding the pink grapefruit over a bowl to catch the juice, cut down both sides of the membranes with a very sharp knife and as each segment of flesh is freed, put it in the bowl. Squeeze the remaining tissue to extract all the orange in the same way.
  2. Using the sharp knife, cut down each side of the mango and trim the halves of flesh away from the stone. Cut a deep cross in the flesh of each half of the mango with the flesh uppermost, press the skin with your thumbs so that the flesh bulges up. Trim the flesh away from the skin and slice it into the bowl. Treat the remaining half of the mango in the same way.
  3. Gently mix all the fruit and spoon it into chilled glasses. Decorate with the lemon balm or mint leaves.

You can prepare this salad the night before and leave it in the refrigerator, covered, overnight.

Calories 105
Total Fat 0
Saturated Fat 0
Carbohydrates 25 g
Added Sugar 0

Posted by Asghar in Food at June 01, 2010

Why the Recipes are Healthy:

In the creation, testing and selection of recipes for this site, all the latest nutritional targets and guidelines have been borne in mind – plenty of complex carbohydrate and fibre, moderate amounts of protein, and very little saturated fat, refined sugar and salt. With all the groundwork done, you can simply eat and enjoy the dishes and learn from the choice of ingredients and cooking methods a great deal about healthy eating to apply to some of your old favourites.

The carbohydrate content in main dishes varies widely because some have rice, pasta, or potatoes as an integral part of the dish. Others have starch in a supporting role. Where this is not so, there is often a suggestion to serve bread, potatoes or some other carbohydrate food with the dish.

Starchy foods, such as cereals, potatoes, grain, pasta, peas, beans and lentils, are varied and filling. How you cook them makes a difference to the diet. Potatoes should generally not be creamed with milk and butter, or fried, although the occasional helping of creamed potatoes or chips does no harm. Rather than mash potatoes with fat, you can steam them or bake them with other vegetables to make them moist. If you do fry potatoes, cut them in thick slices so there is less fried surface in proportion to the inside. There are very simple recipes that give you the roast potato taste without lots of fat.

Pasta in itself is a very good thing to eat, but do not serve rich sauces with it or sprinkle on too much cheese. It is simple to make your own sauces based on tomatoes or other vegetables and avoid the saturated fat, salt and even sugar that some ready – made sauces contain.

Grains, another excellent carbohydrate source, are the staple of some of the world’s healthiest diets. Rice is at its most nutritious when it has brown bran coating, which also gives it a satisfyingly chewy texture and a nutty flavour; it is an excellent base for salads. However, some dishes, fish for example, require the softer texture and less pronounced flavour of white rice.

Many of the recipes include beans and other pulses, all excellent starchy foods. The recipes are based on using home – cooked pulses. Since most tinned varieties contain salt. Dried pulses take some time to prepare at home but they need supervision for very little of that time.

The majority of the recipes have no added sugar. Some desserts, and drinks with sour ingredients make use of it, and a few savoury recipes contain a small amount to produce a sauce or glaze. A little sugar now and again will do no harm, but it si better to gain sweetness from fruits (and some vegetables) which also contribute fibre, vitamins and minerals to the diet.

Even in dishes where sugar is used to give a particular effect or to make special – occasion desserts it has been kept to the minimum needed to make the recipe work well and taste good.

There are carefully adapted recipes for several old – fashioned tea-breads, which are also excellent for packing to eat at work or school as a change from straightforward bread. The aim has been to give recipes for bread that taste good on their own without fatty or sugary spreads.



Posted by Asghar in Food at May 26, 2010

The body uses food and drink as its fuel supply for growth, energy and maintenance. Carbohydrate is converted into glucose which is carried by the blood to where energy is needed. A small amount of glucose is stored for a time in the muscles and liver, and the rest is converted into body fat.

Small amounts of fat are vital to maintain the structure of body cells and to enable vitamins A, D, E and K to be absorbed. The fat we eat provides energy for activity protects delicate tissues such as the kidneys and forms a layer of insulation under the skin. It is particularly high in calories; excess intake is converted into body fat.

Protein provides the materials for the body to build and repair cells, muscles, bones and organs.

Fiber, from the cell walls of plants, has no nutrients and is indigestible, but it adds bulk to food and, as it makes its way undigested through the system, it carries away waste products.

Vitamins enable the body to make use of other nutrients, an adequate supply of vitamins helps to give good skin, resistance to infection, a healthy bones nervous system, well-maintained cells and blood vessels, and prompt healing of damage.

Minerals help to give healthy bones and teeth, efficient carrying of oxygen and waste by the blood, effective muscle function, the breakdown of food to usable energy in cell, maintenance of the nerves, and the proper balance of fluids.