BASE
(Spice Pastes)


Base

Back to Basic Recipes


OVERVIEW:
Balinese food gets its characteristic flavor from a blend of spices, herbs, roots and other savory ingredients, which are prepared in different ways. The basic seasonings (known as base – pronounced barseh – are sometimes finely chopped or sliced, other times pounded to a fine paste. Some spice pastes are made from raw ingredients, while for others, the ingredients are either steamed or roasted before pounding.

These spice pastes can be prepared in advanced and stored in a refrigerator for up to one week. They can also be divided into smaller quantities and deep-frozen. If you are using a mortar and pestle, grind the dry spices such as pepper and coriander first; then add the hardest ingredients, the roots such as laos and kencur. When these are finely ground, add the shallots and chilies, then finally soft ingredients such as shrimp paste.

If using a food processor, blend the dry spices first then add all other ingredients, except the oil.

Spice pastes keep refrigerated for up to two weeks, or spread finished spice paste in ice cube tray and freeze. Once frozen paste will keep easy up to 6 months.

Hen's Eggs

Whether it's soft-boiled, over-easy, scrambled, or poached, this is our tribute to - you guessed it - the egg! As I go on to 'eggs-plain' the ins and outs of eggs, I'm sure you'll find that this is 'eggs-actly' what you've been waiting for!

Hens' eggs come in shades of both white and brown. There is no difference in flavour or nutritional value between the two. Quite simply, the white egg comes from a white hen; the brown egg comes from a brown hen. But it's what is inside the hard little shell that's important. Each egg contains a membrane, a yolk, and whites.



Characteristics of the EGG
Egg Shell:

1.

The color of the egg shell is determined by the breed of the hen
2.

White feathers and white ear lobes yield white shells
3.

Red feathers and red ear lobes yield brown shells
4.

Brown eggs usually come from larger birds which require more food, therefore brown eggs are usually more expensive

Egg White:

1.

Albumen (egg white) in raw eggs is opalescent
2.

Cloudiness indicates the presence of carbon dioxide that has not yet escaped through the shell; this indicates a very fresh egg
3.

A yellow or greenish cast in raw whites may indicate presence of riboflavin (Vitamin B2)

Egg Yolks:

1.

Yolk color depends on the diet of the hen
2.

No artificial color additives are permitted
3.

Natural yellow-orange substances such as marigold petals may be added to light-colored feeds to enhance colors

Blood Spots:

1.

Occasionally found on yolks; caused by a rupture of a blood vessel on the egg yolk surface during formation of the egg
2.

Spot presence does NOT indicate a fertile egg
3.

As an egg ages, the yolk takes up water from the albumen to dilute the spot; therefore, a spot indicates a fresh egg
4.

Eggs with a spot is chemically and nutritionally fit to eat

Types
Organic Eggs:

1.

Eggs from hens fed rations having ingredients that were grown without pesticides, fungicides, herbicides or commercial fertilizers
2.

No commercial laying hen feed ever contains hormones


Free-Range Eggs:

1.

True free-range eggs are those produced by hens raised outdoors or that have access to outdoors
2.

Due to seasonal conditions, few hens are raised outdoors
3.

Nutrient value unaffected (and NO better)


Fertile Eggs:

1.

Eggs which can be incubated and developed into chicks
2.

Not more nutritious, do NOT keep as well, and are more expensive to produce


Egg Size: (Influencing Factors)

1.

As hens age, egg sizes increase
2.

Environmental factors that lower egg weight: heat, stress, overcrowding, poor nutrition
3.

Egg sizes: Jumbo, Extra Large, Large, Medium, Small, Peewee
4.

Sizes are classified according to minimum net weight in ounces per dozen (oz/dz)

Classic Beanthread Noodle Soup with Chicken

Classic Beanthread Noodle Soup with Chicken

Ingredients :
110g (4 oz) dried beanthread noodles
15g (1/2 oz) Chinese dried black mushrooms
175g (6 oz) Chinese bok choy or Chinese leaves (Peking cabbage)
110g (4 oz) boneless chicken breasts, skinned
1 tablespoon light soy sauce
1 tablespoon fish sauce or light soy sauce
1.2 litres (2 pints) homemade chicken stock
2 teaspoons sugar
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons coarsely chopped shallots
2 teaspoons sesame oil

Garnish :
1 tablespoon groundnut (peanut) oil
3 cloves garlic, finely sliced
3 tablespoons finely chopped spring onions

Procedure:
Soak the noodles in a large bowl of warm water for 15 minutes. When soft, drain and cut into 7.5cm (3 in) lengths using scissors or a knife. Set aside. Soak the mushrooms in warm water for 20 minutes. Drain and squeeze out the excess liquid. Remove and discard the stems and cut the caps into thin strips. Cut the Chinese greens into 7.5cm (3 in) pieces, wash and drain well. In a food processor, mix the chicken with the light soy and fish sauce and finely chop. It should be a thick paste. Divide the mixture into 8 equal parts and roll each part into a ball. In a large pot, heat the stock. Add the sugar, salt, pepper and chicken balls. Simmer for 2 minutes. Then add the shallots, noodles, mushrooms and Chinese greens and continue to simmer gently for another 5 minutes. Add the sesame oil and stir. Pour into a soup tureen. Prepare the garnish. Heat a wok or large frying pan over high heat until it is hot. Add the oil, and when it is slightly smoking, add the garlic and stir-fry until brown. Remove and drain on kitchen paper. Garnish the soup with the browned garlic and spring onions and serve at once. Serves -4


Fragrant Prawn and Lemongrass Soup

Ingredients:
225g (8 oz) raw prawns
2 stalks fresh lemongrass
1.2 litres (2 pints) homemade fish or chicken stock
1 tablespoon finely chopped fresh ginger
1 or 2 fresh red Thai chillies, seeded and finely sliced
1 teaspoon salt
1/4 teaspoon freshly ground
5 pepper or black pepper
2 tablespoons fish sauce or light soy sauce
2 tablespoons lime juice
2 teaspoons chilli bean sauce (optional)
2 whole spring onions, finely shredded
fresh coriander
Procedure:
Peel the prawns and discard the shells. Using a small sharp knife, remove the fine digestive cord. Wash the prawns in cold water rinse well and pat them dry with kitchen paper. Peel the lemongrass to the tender whitish centre and crush with the flat of a knife. Then cut into 7.5cm (3 in) pieces. In a large saucepan, bring the stock to a simmer and add the lemongrass. Turn the heat to low, cover and cook for 10 minutes. Remove the lemongrass with a slotted spoon and discard. Then add the ginger, chillies, salt, pepper, fish sauce and limejuice. If you like it spicy, add the chilli bean sauce. Simmer for another 3 minutes. Now add the prawns, cover the pot and remove from the heat. Let it sit for 10 minutes. Finally, stir in the spring onions and fresh coriander sprigs. Ladle into a large soup tureen or individual bowls and serve immediately.

Colour My Food

Colour My Food



Now, just by the use of colours you can balance your diet! Sounds exciting, doesn't it? No, you don't have to be artistically inclined! All you need to do is pay a little attention to the food you consume on an every-day basis. People often don't pay attention to their diet, ignorant that it lacks fruits and vegetables. But nutrition experts strongly recommend adding colour to your diet. Fruits and vegetables are low in fat and loaded with fibre and natural chemicals that help protect your body against heart disease, cancer, cataracts and macular degeneration.

Fruits and veggies can be divided into four broad color groups that are red, orange-yellow, green and blue-purple. Food products falling in the four prescribed color groups are found to be beneficial. Each colour group offers a different set of beneficial phytonutrients.

Tomatoes, watermelons and other red fruits and vegetables are rich in carotenoid lycopene that protect your body against prostate cancer. In addition, it helps prevent heart and lung diseases.

Orange foods like carrots, sweet potatoes, winter squash and mangoes are richly endowed with cancer-fighting alpha carotene. Beta-carotene is also present in these foods that help protect the skin against free radical damage. It also promotes repair of damaged DNA.

Spinach, green peas, honeydew and avocado are yellow-green foods that contain carotenoids and zeaxanthin. These strongly help reduce risk of cataracts and macular degeneration.

Greens on the other hand are rich in chemicals like sulforaphane, isocyanate and indoles that help cancer patients.

You may argue saying that sweets and candy bars are often colourful, but remember they are not natural or healthy. They often contain tonnes of preservatives and chemicals that harm your body. So, stop splurging on artificially coloured and flavoured foods; opt for natural ones instead! "Pigment power is what it is all about!"

Tips

Tips on Eating Well

Remember that there are no "good" or "bad" foods. All foods can fit into a healthy lifestyle with a little planning.

Fresh Fruits: Fresh seasonal fruits can actually help your body melt away fat. Fruits likes watermelons, berries, papayas are sweet and water dense, too, so you fill up fast and stay satisfied longer.

Eating actual fruit is better than drinking juice. You take in the fiber.

Use your microwave to cook vegetables. Microwaves can cook veggies quickly, with little or no water. This helps retain nutrients in the vegetables.

Skipping breakfast can cause you to eating more foods than you need later in the day, which contributes to weight gain.

Remember to eat a VARIETY of foods because no food is perfect. To get all the nutrients you need, mix and match as many different foods as possible.

Snacks are great for helping you meet your nutritional needs, filling in the gaps, and keeping your energy levels high. When choosing snacks, look for those that are low in fat, make a valuable contribution on the nutritional front and are a good source of fiber.

Having vegetables and fruit at each meal and snack will help you get more into your day.

Heavy meals late at night can make our digestive system work overtime even after we sleep. This may cause insomnia or dreams and we will not be well rested. Hence it is best to eat our last meal early in the evening.

Eat slowly, giving your brain time to catch up with your stomach and tell you when you have already had enough to eat.

When you feel hungry, chomp on something like a piece of carrot or celery. It soothes your hunger effectively, gives you valuable nutrients for almost no calories.

Some ideas for healthy eating when dining out… and eating on the run! Prepare food using following cooking methods: Grilled/ Blackened /Broiled /Baked /Poached/ Steamed.

A bit confused about what is and isn't good for your family? Here are some simple facts:

Eat a Nutritious Breakfast : After a long nights sleep it is important to refuel. Eat a balanced breakfast every morning. Breakfast is the most important meal of the day.

Eating a balanced breakfast everyday gives you the energy and nutrients to take on your day and helps you maintain a healthy weight.

A balanced breakfast can be a bowl of ready to eat cereal with milk, a glass of juice .

5 Tips for Healthy Eating: *Go for whole grains * Go easy on added fats *Pick a lean protein *Make your day with milk products *Take a bite from more vegetables and fruit

Eat a variety of foods: Your body needs nutrients and many different vitamins and minerals from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking nutrition labels will help you to get the nutrients you need.

Get moving....don’t be a couch potato: Walk, bike or jog when going somewhere. Climb stairs instead of taking an escalator. Try to do something active for a total of 30 minutes every day.

Participate in activities you enjoy: Always start with warm-ups to get the muscles going. Do 20 minutes of an aerobic activity followed by activities that will make you stronger like push-ups or sit-ups.

Choose healthy snacks: It is wise to choose snacks from different food groups. Include whole grains and fiber in your diet.

Drink plenty of water: Make sure you drink a total of 8 glasses of water each day. That can include the water from foods such as fruits.

Say no to the refreshing cold drinks, stick to plain water and have plenty of it. It not only replenishes lost liquids and fills you up, but also diminishes your hunger level and unlike sodas, nourishes your body.

Fat helps you gain shiny looking hair and smooth, glowing skin. Natural is better than artificial.....Fresh is better than shelf stable..... Digest Your Food Properly as An average adult needs 8 minutes to eat, 20 minutes to digest.

Indonesian Traditional Food

Ketan/Steamed Glutinous Rice

Ingredients :
300 gr glutinous rice/sweet rice, soaked for 1 hour, drained
1/2 tsp salt + 1 pandan leaf
150 ml coconut milk

Directions :
1. Steam rice until half-cooked. Remove from steamer. Set aside.
2. Mix coconut milk, salt and pandan leaf, stir well, bring to a boil. Remove from heat.
3. Add coconut milk to the half-cooked rice. Stir until absorbed.
4. Put the rice back on the steamer. Steam for 30 minutes.
5. Cool and serve with Sarikaya.
The soft texture of Sarikayo blends with the ginger aroma, serves with steamed glutinous rice is really a sweet indulgence in the afternoon.

Indonesian traditional food

Sarikayo (Coconut Milk Custard)

Ingredients :
* 1 cup egg (dita-I used 3 eggs)
* 1 cup dark brown sugar/coconut sugar/palm sugar, shredded
* 1 cup thick coconut milk
* 1/2 tsp salt
* 1/2 tsp vanilla
* 2 pandan leaves, knotted
* 1 tbsp ginger water (dita-I used 2 tbs)

Directions :
1. Mix sugar and coconut milk, stir until sugar dissolves, strain. Set aside.
2. Beat loosely the eggs. Pour in the coconut milk-sugar mixture. Stir well. Add ginger water, vanilla and pandan leaves.
3. Pour in the baking dish. Steam for about 30 minutes. Remove from heat. Cool and serve.

[Indonesian Traditional Food] Biji Salak - Sweet Potato Balls in Palm Sugar Syrup

Making this brings my childhood memories. My mom used to make this dessert during ramadhan. Actually you can get this popular break-fast dish from the street vendor but we always prefer the homemade ones :).



After having some sips of warm sweet tea, this is definitely a luscious break-fast dish.

Ingredients :
500 g sweet potatoes
50 g tapioca flour
¼ tsp salt



Syrup :
250 g gula Jawa/palm sugar/brown sugar/coconut sugar, shredded
250 ml water
1 pandan (screwpine) leaf

Coconut Milk Sauce :
500 ml coconut milk
2 pandan (screwpine) leaves
¼ tsp salt

Directions :
1. Steamed sweet potatoes until done. Remove from heat. Peeled and mashed.
2. Take mashed sweet potatoes, mix with tapioca flour and salt, knead until smooth. Roll into small balls, about 1 cm in diameter, set aside. Sprinkle with flour to avoid sticking.
3. Bring water to a boil, and drop in the sweet potato balls, cook until they float. Drain and set aside.

Syrup
Directions :
Put the water, sugar, and pandan leaf in a saucepan and boil, strain and put back in the saucepan. Boil again. Add in the balls until they are all floating. Serve with coconut milk sauce.

Coconut Milk Sauce
Directions :
Cook coconut milk with salt and pandan leaves, stirring on low heat until the mixture boils. Remove from heat. Cool and serve.

Selling Indonesian food on the sidewalk

Selling Indonesian food on the sidewalk

Rangin Seller on Sidewalk

There are many sidewalk stalls in Indonesia. They are called “5 foot sidewalk stalls” because they sell on sidewalk (known as Pedagang Kaki lima: or 5 foot) where the width is 5 feet long. So, we don’t need to come in a restaurant or food stall to fill in our stomachs. If our pocket is in crisis, come and try food in the sidewalk. They usually sell on a small tent or pushcart on sidewalk city. They have unique ways to attract people. For example, a meat ball seller strikes the meat ball pan or a Indonesian chicken noodle seller makes sounds by bamboos. Sure, it will not be a boring culinary tourism.

Soto Ayam

	Soto Ayam
	Ingredients : 1.5 liter water 1 tea spoon salt 2 Indian bay leaf 1 Laos 1/2 (500 g) Chicken 3 tea spoon Blueband margarine

Grind these following items:

• 1 tea spoon Black pepper
• 5 pieces Garlic
• 5 Candle Nuts

Prepare the chili sauce (Sambal): 15 pcs red chili - boiled and grinded them.

• 2 tea spoon of Roasted peanut - grinded them.
• 2 tea spoon of Bango Sweet Soy Sauce
• 1 tea spoon of lemon juice

Side Items: 150 g bean sprouts.

• 75 g vermicelli, wash it in the warm water to make it soft.
• 2 chicken eggs, boiled, cut into small pieces
• 2 tea spoon of Roasted peanut
• 75 g Cassava chips
• 2 tea spoon of Fried onion
• 1 green onion leaves cut into small pieces
• 1 Chinese celery cut into small pieces

How to cook :

1. Boil the water with salt, indian bay leaves and galangga. Put the chicken meat, boiled them until it's tender.
2. Lift the chicken out,and then fry it until its color become yellow brown and dry it.
3. Shredded the chicken meat into small slices.
4. Stir the Blue band margarine in the frying pan and fry the spices until it smells delicious. Added the spices to the chicken broth water.
5. Reduce the heat to low and wait until it boils.

How to prepare:

1. Put the shredded chicken into small bowl and add the bean sprouts, vermicelli, and the boiled egg.
2. Pour the hot chicken broth into the bowl. Add the roasted peanuts, cassava chips, fried onion, green onion leaves, and chinese celery.

Lemper Ayam

Lemper
Tasty Indonesian snack of Chicken wrapped in sticky rice.
The rice (Ketan) used is sold as "Sticky" or "Glutonous" rice. Although the name might suggest otherwise it contains no gluten but is very rich in starch. Use 2 cups of water for every cup of rice and boil for about 12 minutes. (make sure it doesn't stick to the sausepan). Then steam for a further 15 to 20 minutes.
Ingredients:

500 gr. Ketan (see above).
200 gr. Chicken breast.
1 large red Onion.
4 cloves Garlic.
1 stalk Lemongrass.
2 Tsp. Trassi.
2 Tsp. Cummin. (Ground)
2 Tsp. Coriander. (Ground)
250 ml. Coconut milk.
2 Tbl. Oil.
Preparation:

Boil the rice as explained above and leave to cool.
Boil the chicken in some water. Set aside. Finely chop Onions, Garlic and Lemongrass. Heat oil in a wok and fry Onion, Garlic and Lemongrass mixture. When browned add chopped chicken and other spices. keep frying for a further 3 minutes then add the coconut milk and reduce so the mixture is almost dry again. Leave to cool. Follow procedure below to make the Ketans.

On a lightly oiled square of tin-foil spread out the cooled down rice in a rectangular shape (12cm * 8cm).






Place a tablespoon of the chicken mixture in the centre of the rice and, using the foil, lift the rice around the mixture so that the end result is croquette shape with the rice covering the filling on all sides.




The lemper can now be individual wrapped in Banana leaves or tin-foil. They can be kept in the fridge for up to 2 days max. or frozen.

To serve the Lemper, reheat in a steamer and when hot serve as a snack with Sambal Ulek and Kecap Manis.

Nasi Uduk

Indonesian Traditional Food

	Nasi Uduk (Jakarta Coconut Rice)
	Ingredients: 2 cups rice 3 cups coconut milk 1 indian bay leaf 3 lemon grass leaves ½ teaspoon salt aluminum foil

Instructions:
Put all the ingredients into a saucepan, and bring to a boil.
Turn off the heat, cover the pan and let the mixture stand for fifteen minutes to allow the rice to absorb the coconut milk.
Place the rice on an aluminum foil square in a Chinese-style steamer.
Steam for twenty minutes to complete the cooking.

Es Kelapa Muda

	Es Kelapa Muda (Young Coconut Iced Drink)
	Ingredients : 2-3 young coconuts in the can 1 litre coconut water ice cubes Cocopandan Marjan Bouduin syrup 500cc water

Method:
Mix coconut flesh, coconut water and syrup.
Serve in glasses and add ice cubes

Sate Ayam Madura

	Sate Ayam Madura (Madura Chicken Satay)

Ingredients:

• 7 Shallots

• 10 Candle nuts

• 8 Garlic cloves

• Bamboo skewers (as needed)

• 7 lbs. (3.5kg) Chicken (cut into 1" cubes)

• 1 cup (250ml) Water

• 1/4 cup (62ml) Oil

• Salt (as needed)

• 2 cups (500ml) Sweet soy sauce

• 2 Red peppers

• 16 Birdseye chili's (optional)

• 2 lbs. (1kg) Roasted Peanuts (ground to a paste)

• 1/4 cup (62ml) Lime juice

Instructions

1. Ground shallot, garlic, candle nut, Holland red pepper, and birdseye chilis to a fine paste.

2. Heat oil in a saucepan then saute the paste until fragrant.

3. Add ground peanuts, 1 cup sweet soy sauce, salt and water.

4. Mix well and slowly bring to a boil.

5. Remove saucepan from heat and add lime juice. Cool to room temperature.

6. Impale chicken pieces on bamboo skewers until 3/4 full.

7. Marinate chicken satay for at least 2 hours with a quarter of the sauce and 1 cup of sweet soy sauce.

8. Sprinkle salt to satay before grilling.

9. Grill satay for 10-15 minutes, turning occasionally.

Chocolate Not So Bad

Craving chocolate? Preliminary research funded mostly by a candy maker suggests a little bit might not be quite as sinful as its reputation.

The study suggests chocolate seems to contain some heart-healthy compounds. But that doesn't mean it's OK to become a chocoholic.

Tests were conducted on only a handful of people who made the sacrifice of munching chocolate for science - science funded mostly by candy maker Mars Inc.

Plus, chocolate is fat- and calorie-laden. So even if the strange-sounding finding that it has some heart-healthy micronutrients pans out, it still won't help the waistline, dietitians note.

However, early findings made public Friday suggest dark chocolate contains some micronutrients called ``flavonoids'' that seem to give red wine a health boost. And they appeared to temporarily stimulate antioxidant and blood clot-inhibiting effects in the chocolate munchers' blood.

``We're not saying eat a chocolate bar every day,'' lead researcher Carl Keen, nutrition chairman at the University of California, Davis, stressed in an interview.

Instead, he says the studies suggest people shouldn't feel so guilty when they indulge.

``I certainly enjoy chocolate. I don't have it every day. I don't feel guilt about it,'' Keen said at a news conference unveiling the studies at an American Association of the Advancement of Science meeting.

Ancient cultures in Mexico drank chocolate for medicinal purposes, such as to gain weight, calm agitation and improve digestion, said Louis Grivetti, a UC-Davis nutritionist who studies chocolate's history. (Chocolate was considered only a drink until about 1830, he said.)

Modern scientists have studied why chocolate causes cravings in some people, and why eating chocolate purportedly makes some people feel happy.

But the new research concerns flavonoids, substances that act as antioxidants, thought to offset some artery-damaging effects of oxygen. Fruits and vegetables are full of flavonoids, but the substances became trendy after scientists found them in red wine and concluded a glass a day could be heart-healthy.

Nutritionists at UC-Davis studied dark chocolate - just chocolate, not the nuts, caramel and other high-fat goop often added to it - because it contains some of red wine's flavonoids.

Keen gave 10 healthy adults a cup of hot chocolate made from special flavonoid-rich cocoa powder. After the drink, blood cells were temporarily less prone to clot, he said. The effect was similar to how aspirin affects blood, although aspirin is much stronger, he said.

In other studies, small groups of healthy adults ate a Dove bar or serving of M&M's Baking Bits. About two hours later, their blood contained elevated levels of flavonoids and antioxidants, Keen said.

The latest trend in food science is to hunt micronutrients that claim healthy effects, but that doesn't mean people should flock to those foods, said Cyndi Thomson of the University of Arizona, a spokeswoman for the American Dietetic Association.

The chocolate research is too preliminary to tell if flavonoids do any good, she cautioned. But she says the best advice is moderation - there's room for treats in a well-balanced diet if people eat lots of healthy foods.

Remember ``chocolate is calorically dense,'' she said. ``You have to weigh that.''

(Indonesian Traditional Food) KLEPON

KLEPON
Ramadhan is a special month of the year for muslims throughout the world. During this month muslims fast from dawn to sunset everyday. It's time for inner reflection, self-control and devotion to God.

In the month of ramadhan, we usually eat sweet for breaking our fast. Maybe because I'm far far away from my home country, Indonesia, I got excited to make anykind of Indonesian traditional dessert nowadays.



In Indonesia when ramadhan comes, we could find traditional desserts everywhere, especially in the street vendor. They sell variation of sweet before iftar. These kind of desserts known as jajan pasar (jajan means buying some food from the street vendor, pasar means market) because usually they sell food in the market instead of the street.

In this special month, I'm going to make posts about some of Indonesian traditional food. Enjoy!!

Tips Eating

Tips on Eating Well

Remember that there are no "good" or "bad" foods. All foods can fit into a healthy lifestyle with a little planning.

Fresh Fruits: Fresh seasonal fruits can actually help your body melt away fat. Fruits likes watermelons, berries, papayas are sweet and water dense, too, so you fill up fast and stay satisfied longer.

Eating actual fruit is better than drinking juice. You take in the fiber.

Use your microwave to cook vegetables. Microwaves can cook veggies quickly, with little or no water. This helps retain nutrients in the vegetables.

Skipping breakfast can cause you to eating more foods than you need later in the day, which contributes to weight gain.

Remember to eat a VARIETY of foods because no food is perfect. To get all the nutrients you need, mix and match as many different foods as possible.

Snacks are great for helping you meet your nutritional needs, filling in the gaps, and keeping your energy levels high. When choosing snacks, look for those that are low in fat, make a valuable contribution on the nutritional front and are a good source of fiber.

Having vegetables and fruit at each meal and snack will help you get more into your day.

Heavy meals late at night can make our digestive system work overtime even after we sleep. This may cause insomnia or dreams and we will not be well rested. Hence it is best to eat our last meal early in the evening.

Eat slowly, giving your brain time to catch up with your stomach and tell you when you have already had enough to eat.

When you feel hungry, chomp on something like a piece of carrot or celery. It soothes your hunger effectively, gives you valuable nutrients for almost no calories.

Some ideas for healthy eating when dining out… and eating on the run! Prepare food using following cooking methods: Grilled/ Blackened /Broiled /Baked /Poached/ Steamed.

A bit confused about what is and isn't good for your family? Here are some simple facts:

Eat a Nutritious Breakfast : After a long nights sleep it is important to refuel. Eat a balanced breakfast every morning. Breakfast is the most important meal of the day.

Eating a balanced breakfast everyday gives you the energy and nutrients to take on your day and helps you maintain a healthy weight.

A balanced breakfast can be a bowl of ready to eat cereal with milk, a glass of juice .

5 Tips for Healthy Eating: *Go for whole grains * Go easy on added fats *Pick a lean protein *Make your day with milk products *Take a bite from more vegetables and fruit

Eat a variety of foods: Your body needs nutrients and many different vitamins and minerals from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking nutrition labels will help you to get the nutrients you need.

Get moving....don’t be a couch potato: Walk, bike or jog when going somewhere. Climb stairs instead of taking an escalator. Try to do something active for a total of 30 minutes every day.

Participate in activities you enjoy: Always start with warm-ups to get the muscles going. Do 20 minutes of an aerobic activity followed by activities that will make you stronger like push-ups or sit-ups.

Choose healthy snacks: It is wise to choose snacks from different food groups. Include whole grains and fiber in your diet.

Drink plenty of water: Make sure you drink a total of 8 glasses of water each day. That can include the water from foods such as fruits.

Say no to the refreshing cold drinks, stick to plain water and have plenty of it. It not only replenishes lost liquids and fills you up, but also diminishes your hunger level and unlike sodas, nourishes your body.

Fat helps you gain shiny looking hair and smooth, glowing skin. Natural is better than artificial.....Fresh is better than shelf stable..... Digest Your Food Properly as An average adult needs 8 minutes to eat, 20 minutes to digest.

Tips for Baking

Top 10 Tips for Baking

Ever wonder how the pros make baked goods taste so great? Follow cookbook author and teacher Sarah Phillips' 10 tips to find out:

1. Do not overmix and do not overbake.
2. Carefully read the recipe before proceeding. Use the specified ingredients, and pre-measure them.
3. Always use metal measuring cups for dry ingredients and a glass measuring cup for liquid ingredients
4. Take your time to properly preheat the oven, and practice safety.
5. Measure flour according to the recipe.
6. Use an oven thermometer, readily available in grocery stores. Ovens can vary by 50 degrees.
7. Properly store ingredients and use the highest quality and freshest ones possible.
8. Use metal nonstick baking pans, not thin disposable aluminum ones. Glass pyrex pans are preferable for pie baking.
9. For cake and loaf recipes that require unmolding, place the pan on a wire cake rack and let it stand for 10 minutes. Then unmold.
10. Before baking, always wash your hands and carefully wash any fruits and vegetables used in the recipe.

The Food of Bali

The attraction of the Indonesian island of Bali and its unique cuisine are brought to life with this unique collection of 75 lavishly illustrated recipes introducing Bali's most popular delicacies. Discover the secrets of this extraordinary cuisine with the most popular dishes introduced by Swiss-born Heinz von Holzen who arrived in Bali in 1990. Initially Heinz worked as Executive Chef at the Grand Hyatt and at the Ritz Carlton Bali, and he is now the proprietor of the famous Bumbu Bali Restaurant & Cooking School. Heinz wrote the book "The Food of Bali", and these web pages are a continuation of his book with new photos and more detailed information on traditional Balinese ingredients and cooking techniques. Welcome to the culinary secrets of the "Island of the Gods"!

DIPS FOR THIS AND THAT

AVOCADO SCREAM.

Cut avocado into half and scoop out the flesh. Mash it with fork and mix it with mayonnaise. Season with salt and pepper, if desired. This dip id also an excellent sandwich spread. Serve with crispy bacon and watercress.

TOMATO AND HERB DIP
Peel some tomatoes and chop them coarsely. Sprinkle with some basil, mix thoroughly and leave aside for about 20 minutes. Bind with a little sour cream and season with paprika.

PARSLEY AND LEMON DIP
Chop some parsley leaves finely. Lightly whip sour cream and add parsley and lemon juice. Season with salt and pepper. A must for crackers and chips.

ONION AND SARDINE DIP
Chop some white onions finely. Drain canned sardines in brine and mash the fish. Mix with the onions and bind with tartar sauce.

SAVOURY FRUITY DIP
Cube tomatoes, avocadoes, canned pineapples and mix with chopped onion. Add a little cider vinegar and olive oil to the mixture. Season with salt and pepper.

CHERRY GREAT
Discard stem and stone of fresh cherries. Chop them up coarsely and did with mayonnaise. Sprinkle with chopped mint leaves before serving.

SWEET AND SAOUR DIP
Mix a little tomato sauce with may onnaise. Add chopped onions and soy sauce. This dip goes very well with deep-fried foods like meatballs and spring rolls.

MUSTARD CREAM
Mix some Dijon mustard with double cream. Add a little lemon juice and season with salt and pepper. Whisk the mixture till light, almost mousse-like. This is great with chicken rolls or fish fingers.

ORANGE DIP
Mix a little yogurt with sour cream. Add some Cointreau and chopped chive. Season with salt and pepper. Try this dip with salted cheese biscuits.

CHEESE AND HERB DIP
Cream any low-fat soft cheese with chopped parsley, tarragon and chives. Season with salt and pepper. If it's too thick, you may wish to add a little milk. Serve this with roast or oven as a topping for baked potatoes. It's good for canapes, too


PINK SHRIMP CREAM

Boil some shelled shrimps quickly, making sure its not over cooked. Drain and mix with crème fraiche. Add chopped dill, salt and pepper. Extremely suitable for carrot sticks.

Indian Tea

Indian Tea .... Ahhh! Chai !

In India, teas are defined by the regions in which they are grown. Therefore we have Darjeeling Tea Assam Tea Nilgiri Tea Orissa Tea "Chai" is the hindi word for Tea. Indian tea is full bodied and strong. Known throughout the world and adored by millions. Today Indian teas come in a wide range of flavors and strengths. To be invited for a cup of tea, to an Indian house, means that not only will you get a cup of tea, but you will be served a plethora of yummy snacks. Indians are well known for their hospitality. So if you get invited for a cup of tea to an Indian house don't refuse the invitation, go and have a wonderful time. Make that plain cup of tea into "Masala" tea! Spices used in making Masala Indian Tea Some of the common spices that are added to a cup of Indian tea are Ginger Cardamom Cinnamon Cloves Black peppercorn Khus-khus Saunf (fennel seeds) You do not have to add all the spices to make masala chai. Sometimes " Ginger tea" or "Cardamom tea" is a great alternative. Today you will find a ready made "Masala Tea" mixture in many specialty Indian grocery stores. It is found in a powdered form. You use only a pinch at a time.

Masala Chai

1 ½ cups water

2/3rd cup whole milk

6 tsp. sugar (or to taste)

3 teaspoons any un-perfumed loose black tea or

4 single tea bags (Lipton)

1/4th teaspoon Masala Tea mixture

OR

A 2" piece of fresh ginger A pinch of Cardamom powder

Put 1-1/2 cups water in saucepan and bring to a boil. Add the masala tea spice mixture. Let it boil for a minute. Add the milk and sugar and bring to a simmer again. You may avoid adding the sugar and add a sweetener in the end while serving. Throw in the tea leaves or bags. The tea mixture will rise and many spill over the top, so be aware and remove from the heat (electric stove) or turn off the heat (gas stove). Let it sit for 2 minutes. Strain the tea into two cups and serve immediately. Sip and enjoy!

Plain Chai

Make the same recipe without the masala tea spice mixture for a wonderful cup of plain Indian tea. This traditional recipe is used by many. There are many that like to use half-and-half instead of whole milk. They say that no other milk can be substituted, if you really want the taste of "real chai". But, if you are a tea lover and want tea twice a day, then you can always use 2% or even skim milk.

My Morning Cup Of Tea

From Your Indian Gourmet... Indoindians We make our morning cup of tea with 3/4th cup hot water, 2 bags of Lipton tea in a microwave able cup. Heat on high for 1 minute and 25 seconds.............in our microwave ........your microwave might be different! Let it sit for about 10-20 seconds. Remove the bags pressing out the tea. Top it off with milk ( use any you prefer, I use 2%) and add sugar or sugar substitute. Enjoy!

Other Uses of Tea

Natural Hair Conditioner : Boil water. When the water starts to boil, add tea leaves/bags. Remove from the stove. Strain immediately. This will make a weak infusion of tea. Cool this weak tea. Rinse hair with this mild tea infusion. Leave to dry. Rinse with water. Hair will turn shiny. Skin Vitalizer : Dab a cold, used tea-bag, on the skin. Leave to dry. With regular use your skin should have a healthy glow. Getting rid of black rings under your eyes : Place a cold, used tea-bag, on each eye daily. Relax and watch the difference after a few weeks. Natural agent for aiding in curing Cancer Cardiovascular disease : Scientific discoveries suggest that tea has Flavnoids, an antioxidant that combats free radicals in the body responsible for cancer and cardiovascular diseases. As a cure for Arthritis : According to the scientisists at Case Western University in Cleaveland "Tea contains compounds that may help reduce inflammation and help arthritis. Scientists took two groups of mice and gave them injections of a substance that causes immune reactions similar to those due to rheumatoid arthritis. One group had regular water to drink and the other got water laced with polyphenols, chemicals found in green tea and, to a lesser extent in black tea. Nearly all the mice that drank regular water got arthritis-like symptoms, compared to less than half of the treated mice."

tips cooking

Tips for Eggless Cakes

Always preheat oven to the required temperature before placing the cake in the oven. Prick with a knitting needle or skewer to check if done. The needle should come out clean. Never keep the batter to thick. The cake will turn out hard and dry The cream used should always be chilled and beaten in sharp upward strokes to incorporate air. Never overbeat. While making butter icings, beat the butter well to make it light and fluffy. Then add sieved icing sugar and beat again. Add 2-3 drops lemon juice & colour and essence as required, and beat again. Turn the cake tin around between baking if the oven is not distribution even heat and the cake is baking unevenly.

Soya Beans A Boon To Vegetarians

Soya Beans A Boon To Vegetarians

Soya bean is cultivated extensively in south Asian countries and U.S.A. In India soya bean cultivation is introduced in 1977. In our country it is cultivated mainly in North Indian sub Himalayan belt. Even though it is the cheapest high quality vegetable protein, we are yet to exploit its full potential. Mainly the Japanese and Chinese consume it as the Chinese gourmet. Chinese create their delicious works of art with soya. In India people started liking this pulse mainly among the vegetarians. It is a boon to the vegetarians. Soya beans contains the highest protein among the pulses. Other than the whole pulse, lots of processed Soya products are available in the market. They include soya milk, soya flour, Soya curd and tofu (soya paneer).

Other than the high protein content, it also has good amount of calories and fat. Soya bean contains 43 gms of protein per 100 gms, which is the highest among the pulses. It also contains 19.5 gms of fat, 21gms of carbohydrate and provides 432 kcal per 100 gms. The protein of soya bean contains all the essential amino acids in adequate amounts except methionine and cystine. Since it has majority of essential amino acid it is one of the best vegetarian food item as far protein content is concerned. It is a good source of thiamine, niacin, folic acid and a fair source of riboflavin. Soya bean contains a factor that inhibits the action of the digestive enzyme trypsin and this factor can be destroyed by heat. Soya bean should be cooked well for digestion and absorption. Studies have shown that in type II hyper cholesterolemia patients already on low lipid, low cholesterol diets, eight weeks substitution of animal protein by soya bean protein reduced plasma cholesterol by 23 to 25 percent.

Main disadvantage of soya bean is that the iron absorption is decreased on a soya bean diet compared to the diet of egg albumin or casein of milk. Supplementing vitamin C can increase the iron absorption. It also rarely causes conditions like soya milk goitre and Chinese restaurant syndrome.

Soya milk

This milk can be used for feeding infants and as supplement to diets of weaned infants and pre school children. This milk is also good for grown up. Commercially available Soya milk is prepared by heating at 14lb pressure for 30 minutes to destroy trypsin, growth inhibitors and haemagglutins and fortifying with sugars, vitamins and minerals. Soya bean milk can be prepared from soya bean. Its vitamin content is similar to that of cow's milk.

Soya milk can be substituted in-patients who have allergy to milk protein. It is available in different flavours and plain. Soaking the pulse and grinding and straining it can make soya milk at home. Soya curd can be made from this soya milk.

Tofu

Curdling fresh hot soya milk can make tofu or soya cheese. Tofu is prepared by adding calcium or magnesium salts to Soya milk. Fresh tofu can be preserved in a refrigerator for a day.

The other products made from soya bean are natto, tempehe, miso and soya sauce. These products are generally used in Chinese preparation. Like all other pulses soya bean can also be sprouted. Sprouting enhances the vitamin C content. Soya sprouts must be cooked in low heat. They can also be used in salads, soups or stir-fried. Chapathi can be made nutritious by adding soya flour to the wheat flour.

1. It is the cheapest high quality vegetable protein.
2. It is a good source of thiamine, niacin, folic acid and a fair source of riboflavin.
3. Soya bean should be cooked well for digestion and absorption.
4. Good for patient having hyper cholesterolaemia.
5. Soya milk is used in lactose intolerance both primary and secondary.
6. Soya milk preparations are used in galactosaemia. (Note: soya milk do have galactose but in less quantity)
7. Commercially available products in India are Nutri nuggets, Nutrila, Meal maker, Crunchies etc.
8. Soya bean reduces iron absorption.
9. Soya flour can be added to wheat flour to make chapathi.

Nutritive value of soya bean as compared to other pulses per 100 gms

Pulses	Protein (gms)	Fat (gms)	Calcium (mgs)	Carbohydrate (gms)	Energy (kcal)
Bengal gram dhal	20.8	5.6	56	59.8	372
Green gram dhal	24.5	1.2	75	59.9	348
Lentil	25.1	0.7	69	59.0	343
Dry peas	19.7	1.1	75	56.5	315
Rajmah	22.9	1.3	260	60.6	346
Soya bean	43.2	19.5	240	20.9	432

tips cooking

Tips for Puddings

Add a tsp. of hot oil to homemade pastes of garlic, ginger or green chilli, along with salt to make it last longer and taste fresher. Blend all ingredients together and keep overnight in a cool place. Use with any savoury dishes like pastas, minestrones, bakes, etc. Always sprinkle gelatine over the water. Never put in dry pan, then add water and heat. Never boil gelatine. Only warm to dissolve. Safest is to heat the container over a hot griddle (tawa). Stir always. While whipping cream never overdo it or butter will form . Always whip over a tray of iced water or ice cubes. Whip in sharp upward strokes till soft peaks form.Keep in refrigerator till used. Puddings (at least of my kind) are a no hassles beauty. No hard and fast rules about ingredients. Don't grimace if any of the ingredients is missing. Just substitute, compromise and eureka! You'll come up with an original. Just stick to general norms for mixing of jellies, gelatine, whipped cream etc. You cannot go wrong. You can top with any sauce of your choice, if you like while serving or accompany it and let the guests pour to their liking. Ideal sauces may be chocolate, custard, orange, grape, caramel or just basic coloured sauce. Cadbury's nutties & gems, gluced cherries, whipped cream, crumbled biscuits, dry fruits used inside, coloured sugar etc. make excellent decorations for party puddings. Day old bread slices can be substituted for cake if cake is not available at hand.