Fruity Snack

Fruit Yogurt Parfait

Antioxidants, fruits, yoghurt, Vitamin C, ….and the healthy diets….and so on so on… J

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3-Tenors Saturday

I woke up to the robust tenors of Carreras-Domingo-Pavarotti! Never mind that I don’t understand a single word except, mamma mia and dolce…:-) The combo of the 3 greatest tenors filled our home from Marc’s AV station.  So sad that Pavarotti died of pancreatic cancer in 2007, and I’m one of the mourning fans. I'm glad I still have the CD.

You can also get this CD from the Ad box on the left.

Right after a quick breakfast, I felt energetic enough to punch some dough! Strange that I get this feeling each time hubby plays the 3-Tenors… and I have a suspicion hubby is trying to hint to me that he wants me to get my hands dirty and sticky…

Haha…nothing Italian or Spanish, I’m afraid…just,

Chinese Steamed Red Bean Bun (or popularly known as Tau Sar Pau), sori for the misleading heading... :-)

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My Healthy Breakfast

My annual blood test is scheduled for next month and I balked at what it’s gonna reveal about my diet the past few months L.

So, obviously I need some action plans… starting with regular healthy breakfast, oats daily with dried fruits, raw nuts and seeds. Since CNY, I've been indulging myself...quite unhealthily actually forgetting my "daily oats" regime...but I guess I need to forgo my favourite butter-kaya toast, nasi lemak, roti telur for the next few weeks till my the 'draculas' draw my blood...for test, of course.

4 tbsp of instant oats

200-225ml boiling hot water

½ tsp of ground black sesame seed

1 tsp of ground walnut

1 tsp honey

Serve sprinkled some chopped almond, sunflower seed, pumpkin seed and chopped dried apricot or if you don’t have ground walnut then use chopped walnut. You can also add raisins if you don’t have dried apricots.

Barring any cravings for high fatty food, prawns ands sweets these few weeks, I think I should have a reasonably ‘non-worriable’ report J. Meantime, I shouldn’t be biting my fingernails and increasing my stress level and inevitably raising my LDL levels unnecessarily!”

Here’s some info and quick links I’ll like to share with you… on the health benefits of seeds, nuts and dried fruits.

Source :

World Healthiest Food 

HealthCastle

Your Discovery/Home and Health

How Stuff Works

Healthmad

Some of the excerpts,

“Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers calledlignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.”

“...Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol."

"... FDA only approved the heart health claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as these nuts contain less than 4g of saturated fats per 50g. However that doesn't mean you should restrict yourself to these 7 nuts only. In addition to nuts, seeds such as flax seeds, pumpkin seeds and sunflower seeds may offer the same heart health benefits. Again moderation is the key - limit your intake to 1 to 2 oz of unsalted nuts per day.”

"...Just five portions of nuts each week can help cut heart attack and cancer risk. They're rich in calcium, phytoestrogens and omega-3 fatty acids needed for healthy brain cells. Know your nuts, though, as each has it's own blend of nutritional benefits.

Both are concentrated sources of energy and protein.

What's good about them?
· Eating five or more servings of nuts per week may lower heart attack risk (but as they are high in fat and calories they should be consumed in moderation).
· An almond rich diet can lower cholesterol levels - they are also an excellent source of calcium for vegans.
· Brazil nuts are an excellent source of the antioxidant selenium, thought to protect against cancers (especially prostate cancer) and heart disease risk.
· Walnuts are a good vegetarian source of omega-3s.
· Peanuts (though they are legumes rather than nuts) are an excellent source of manganese.
· All nuts are rich in vitamin E and contain iron, potassium, calcium, phosphorus, magnesium and copper.
· Seeds are a great source of energy and vitamin E.
· Pumpkin and sesame seeds contain phytoestrogens, which may be able to ease menopausal symptoms.

“Nutrients in apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber. The high beta-carotene content of apricots makes them important heart health foods. Beta-carotene helps protect LDL cholesterol from oxidation, which may help prevent heart disease.
Apricots contain nutrients such as vitamin A that promote good vision. Vitamin A, a powerful antioxidant, quenches free radical damage to cells and tissues. Free radical damage can injure the eyes' lenses.
Dried apricots The degenerative effect of free radicals, or oxidative stress, may lead to cataracts or damage the blood supply to the eyes and cause macular degeneration. Researchers who studied over 50,000 registered nurses found women who had the highest vitamin A intake reduced their risk of developing cataracts nearly 40%.”

“Raisins are one of nature’s sweet treats. They provide 70% pure fructose, fat free, cholesterol free, low in sodium, and supply a good source of fiber, antioxidants, vitamins, minerals, iron, potassium, and calcium.
Raisins are said to help with bone density, healthy gums and teeth. The key ingredient in raisins is phytonutrients, mainly olenolic acid, protect from gum disease, and cavities. They are also beneficial for your eye sight just as carrots. Use raisins in your oatmeal, or sprinkle on your salad, or in your cooking and baking.”

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Breakfast Oats

What did you have for breakfast in the morning?

Grab a cup of coffee and run?

Forget the breakfast, I have loads to get through before my meetings start?

I gotta catch the train, I’ll get a cup of tea in the Cafeteria later?

I packed an apple.

I don’t eat breakfast. I never bother.

I just don't have the time.

I am a firm believer of a good breakfast before starting the day. A source of energy to get me through the mornings and helps me to focus and concentrate. I hope you are too. J

Now, what you’d like and what you believe in may not be what your little one wants… Sigh! That’s always the case with kids. I read an article once that says that feeding kids the right food may be challenging at times (Tell me that again & again!)…you may need to introduce the food continuously before the kids develop a liking for it, or accept it. Some kids may take at least 10 times… or 50 times… or in some case at least 1000 times! Oh, don’t despair… I almost gave up till I stumbled on the article…and it REALLY works. It takes patience and … (I won’t say it!)…and patience.

It took me something like 6 months before 1 managed to get the prince to accept oats. My husband and I both take oats almost every morning except on weekends, we’ll have time to be more creative. We’ll make sure we get up earlier to sit together and have oats at the breakfast table. I serve it twice a week for breakfast for Max during weekdays, and if he doesn’t finish, Dad will finish as we try our best not to waste food. (This Family's Rule #1)

And, so it’s always,

“Yucks”,

“Oats again?”

“This is horrible,”

“What did you put in it?”

“Mom, I don’t like Oats”,

“Anything else for breakfast?”

“Mom, I’m terribly full”

All these changed one fine day...as usual, at breakfast table we’ll chat about the plans for the day and some funny stuff that took place the day before. Suddenly, Max started putting one spoon after another into his mouth and before he knows it, he finished his oats (although it's only 1/3 cereal bowl). I refrained from mentioning about the oats and he began enjoying his oats these days and sometimes he will remind me when I served him something else (which is in his opinion worst than oats!)

2 tbsp instant oats

1 tsp mixed nuts and seeds

1/3 cup hot boiling water

1 tsp honey

In a dry mill, which normally comes with the blender, turn these nuts into ground or powder, almonds nuts, walnuts, pumpkin seeds, melon seeds, sunflower seeds or even flax seeds. Pour hot boiling water into the oats in a small bowl, add in ground mix nuts. Sweeten with a little honey, to taste.

Serve oats with some fresh fruits or raisins.

This is Max's breakfast - oats served with fresh strawberries, a banana (1/2 only) and a glass apple juice...and as usual a bottle of milk after that.

Enjoy!

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Yum-yum breakfast for Max

Mmmm…this is Max’s breakfast.

I prepared this for Friday’s breakfast, which also includes a bottle of milk (not in picture, of course J). He tucked happily into his favourite Cheese Omelet, ½ of the potato bread, a small cup of yoghurt and milk before setting off to school at 8am.

How nice if everyday’s breakfast goes as smoothly…

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Blueberry Muffins

Nice, soft and fluffy blueberry muffins, perfect for breakfast as well as afternoon snack.

Just perhaps a little too sweet, I think. No, I didn’t make this from scratch. This comes in a packet I bought from a bakery supply shop, an instant premix. Just add water, eggs and vegetable oil, give it a stir and spoon into muffin pans lined with paper liners.

One packet of  500g can make 24 pcs small-size muffins.

I made it on Sunday night and it was all gone by Monday afternoon. J Sounds like 3 hungry pigs?

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Breakfast Pancakes

There’s nothing nicer than Home-made Pancakes on a lazy Sunday morning.

Mom flipping pancakes on the pan, Dad making his espresso and the little prince setting the table laying out his favourite maple syrup, Golden Churn butter, blueberry preserve, orange marmalade and some kiwis. It’s such a homey setting.

The home-made pancakes are fluffy and not hard to make. I first tried this recipe a couple of year ago and have never bought the box-mix anymore. I got this recipe from Allrecipe, with a little adjustment here and there, it’s perfect.

Serving size : 12pc of 10cm sized pancakes

1 cup of plain white flour

1 tbsp fine granulated sugar

2 tsp baking powder

¼ tsp salt

1 cup (250ml) low-fat milk

1 egg

2 tbsp sunflower oil or vegetable oil or melted butter

½ tsp vanilla essence

1.      Sift together all dry ingredients in a large bowl. Set aside.

2.      In a medium bowl, beat the egg, add in the milk, oil and vanilla essence. Mix well.

3.      Make a well in the center and gently pour in the wet mixture.

4.     Whisk sparingly just enough to moisten the dry ingredients, till it comes together.

5.      Do not over-mix. It’s fine if there’s still little bit of lumps.

6.      Let the batter sit for 10-15 minutes or you can let it sit in the fridge for a few minutes. (This is to let the gluten settle down and let the baking powder start to act)

7.      Heat a lightly greased non-stick pan over medium heat.

8.      Scoop about ¼ cup of batter onto the pan.

9.      Flip when bubbles form on top of pancake and cook until golden brown on both sides.

Serve warm with your favourite fruit preserve, maple syrup or honey or fresh fruits.

Max likes his pancakes with honey and butter curls. :-). Just like his Daddy. Well,...like father like son!

Enjoy your Sunday morning !

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Kiwi Muffin

A simple and quick Muffin recipe from pre-mix, Aunty Catherine’s Recipe which I bought from Best Baking Solution (USJ 8).

1 packet of pre-mix (500g)

½ tsp of sodium bicarbonate

100g water

3 Grade A eggs

120 butter, melted or vegetable oil

1. Mix well kiwi muffin mix with sodium bicarbonate, water and eggs on low speed for 1 min and then mix for 4 mins on medium speed.
2. Add melted butter or vegetable oil (I used sunflower seed oil) and mix at low speed for 1 min.
3. Gently spoon batter in paper-lined muffin pans.
4. Bake at 210°C in pre-heated oven for approximately 20 minutes till cooked.
5. Cool on wire tray.

 This recipe will yield 24-26 pieces medium-size muffins.

The muffins are colored slightly green, but you need to get used to the black dots, the seeds, it's crunchy if you like them. There’s a slight tart kiwi taste in the baked muffins which I kinda like. I normally use sunflower seed oil instead of butter.

Muffins can be stored in the fridge, well-wrapped to avoid absorbing odors or drying out or becoming soggy. Re-heat in warm oven but it won’t have the fresh crispy out-of-the-oven top crust. For better quality, it’s best to consume within a couple of days.

Usually the lot will last us till afternoon tea the next day only! There's has been no need to store in the fridge.

I like a fresh muffin, still slightly warm from the oven with the crispy top crust. Yummy!

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