FOOD DESIGN (4)



Another design idea for us all.

Have a fun day today!

CHOCOLATE COATED KIWI and HOMEMADE CHOCOLATE

This is something that I have recently come across with on the internet. These chocolate coated kiwis would be a good substitute for packaged ice-creams and chocolates that are high in sugar and have many types of preservatives and artificial ingredients.

If you would like to make your own chocolate sauce, here are a few recipes for you:

Homemade Chocolate Sauce Recipe 1:

Ingredients:

Sugar - 3/4 of a cup

Flour - 1 1/2 tablespoons

(Unsweetened) cocoa powder - 1/2 cup high-quality

Milk - 1 1/4 cups 

Butter - 2 tablespoons

Vanilla - 1/2 teaspoon vanilla (or to taste)

Salt - tiny pinch

Mix the sugar, flour and the cocoa powder in a bowl until there is no chunks. In a pot, melt your butter in with milk and vanilla essence on medium heat. When the butter melts, start mixing your dry ingredients that you mixed together in a bowl slowly. Add a little at a time and whisk them until there is no lumpy bits. Put it on medium heat once again and stir until it starts boiling. Once bubbles come up, turn the heat down to low and simmer until it the mixture thickens. It only needs about 6 minutes of simmering. Add a little pinch of salt to bring out the chocolate flavour better and then the sauce is ready.

Homemade Chocolate Sauce Recipe 2:

Ingredients: 


Milk - 150ml (2/3 of a cup)
Cocoa powder - 220g (2 cups)
Butter - 160g (3/4 of a cup)
Water - 230ml (1 cup)
Flour - 30g (1/4 of a cup)
Sugar -120g (1/2 of a cup) - if possible use powdered sugar

Mix the cocoa powder with the butter and using a blender, make a fine paste. Heat up your water with the cocoa powder and butter paste in a pot and once hot (not boiled), take it off the stove. Add your milk, sugar and flour into the hot mixture and then mix them well until there is no lump. (If you would like to use it as chocolate, then pour it in some containers and freeze it for at least 5-6 hours).

Enjoy something sweet today!

FEiJOA

 

I have only noticed and tried feijoa, also known as 'pineapple guava' recently. 

Up until this year, it has never caught my eye. Last year, we started shopping at a particular market and they always stock seasonal fresh produce that are organically or biodynamically grown. When feijoa was on display about a month ago, it caught my attention and I asked the very knowledgeable and helpful shop assistant there a few questions about this particular fruit. He is passionate about what he does, I believe. He was happily involved in the conversation and when he didn't know the answer to one of my questions which was not necessarily a very important one but I was curious about it, he quickly went inside, brought a book with him and found the relevant page easily. It was a very informative and enjoyable little chat that him, his co-worker who joined us a little later and I had that day.

From that conversation, his book and also from other sources, I was able to gather some useful information for us all. Here is the brief conclusion of my findings for you:

Feijoa fruit originates from South America but is also well known and locally grown in New Zealand too. Its types vary. It is egg shaped. It has a distinctive smell and is sweet in taste. 

To eat, simply, cut the fruit up in half and scoop out the juicy flesh. Usually, you can just pinch the end and majority of the fruit comes right out. Some people don't even peel it and eat the skin too but it is a bit bitter and I do not recommend eating it. If preferred, you can make jelly, chutney and jam with feijoa, or put it in cakes, icecreams, puddings and drinks as flavouring.  

If overmature, it will look bruised and go brown on the inside. If so, it should not be eaten. 

Health benefits:

Feijoa has great antioxidant activity (containing proanthoncyanins). It is high in vitamin C, minerals and fiber. It is low in calorie.

Enjoy something new today!

FOOD DESIGNS (2)

Another design that I've found for 'Angry Birdsi' lovers.

A HEALTHY OPTiON TO A SUMMER DESSERT

Our frozen grapes

This dessert is new to us. We are used to frozen berries and mangoes but we have never thought of freezing grapes until we were given a lot of organically grown purple grapes and were desperate to find solutions to consume them without any waste at some stage this year.

You can use your favourite organically or biodynamically grown grapes (could be any type) but we tried it with the freshly picked purple/black grapes (if you would like to read about the principles of these two types of farming, read this). These grapes with seeds grow in bunches and they are pretty fragile. Once they are cooked (meaning changed its original colour of green to purple or black), you need to pick them and once they are picked, they don't stay fresh long. That is why, they are a great type of fruit to share with family, friends and neighbours.

Fresh grapes

These grapes are extremely healthy and they are specifically recommended to be eaten with the  seeds even though it is possible to peel and also discard the seeds while eating. I will do an entry on the goodness of it in the future but for the moment, lets move on to the topic of today's entry, an alternative consumption idea for your grapes.

How to make it:

Wash the fresh grapes
Place them in the freezer
Eat when frozen!

This makes a great little snack or can be served as a dessert. 

Enjoy something delicious today!

HOMEMADE FRUITY YOGHURT

I must confess. I LOVE my fruity yoghurt! Especially when the weather is hot and I don't quite feel like having anything even though I am hungry due to the heat, some fruity yoghurt would be one of my first rescuers. It is refreshing, healthy, filling and delicious. It is quite flexible too and you can make your own fruit combination depending on your taste buds or the seasonal choices.

In the picture above, you see what Mr. Junior had the other day just before his daytime nap. Nuts and berries are his favourites and he decided on this particular menu by himself. He actually put the yoghurt into the bowl, washed some organic blueberries and blackberries and added them to the yoghurt, and Bob's your uncle!

Since Mr. Junior was able to eat yoghurt as a baby, I have been making him different fruity yoghurt meals and he has been definitely enjoying them. Now that Miss Junior started having yoghurt too, she does as well.

Depending on your child's age, readiness, allergy history, preferences and the fruit available, you can use many types of fruit for this dish. Berries (frozen or fresh), bananas, mangoes and strawberries are some of the best choices. You can also make it with grated (especially for babies) or chopped stone fruit (such as peaches), pears, apples, or grapes. You can even add some nuts (grated/chopped up almonds, for example)You may choose to have a single type of fruit or a combination in it.

It often has a good colour (depending on the fruit you use) and smells really nice. It is so easy to prepare that even your preschooler can make it. You may be surprised if your child wouldn't mind skipping his over-sugary treats and instead, asking for this snack/meal once he tastes it. Not many kids (or adults) would need more than one go to fall in love with it but if you don't get that big effect after the first try, just try it again with another combo. You are very likely to be pleased.

Enjoy!

ROASTED PUMPKIN SEEDS

Pumpkin seeds, also known as pepitas, make extremely healthy snacks. They have a subtly sweet and nutty flavour. They are really delicious and nutritious. The seeds are available all year round even though they are the freshest in the fall when pumpkins are in season.

Below is a nutrients chart for pumpkin seeds but if you would like a more detailed one, click here. 

This chart was copied from here.

Medicinal properties of pumpkin seeds are briefly as below.

• Pumpkin seeds may promote prostate health: Mostly due to the components in the pumpkin seed oil, as well as the carotenoids, Omega-3, and zinc in them.
• Protection for men's bones: It is all thanks to the zinc in the seeds. According to a source, A study of almost 400 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.
• Anti-inflammatory benefits in arthritis: The healing properties of pumpkin seeds have also been recently investigated with respect to arthritis.
• A rich source of healthful minerals, protein and monounsaturated fat: Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc. 
• Pumpkin seed phytosterols lower cholesterol: Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers. Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), closely followed by pumpkin seeds(265 mg/100 g). (100 grams is equivalent to 3.5 ounces.) Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams) of all nuts and seeds, while English walnuts and Brazil nuts had the lowest (113 mg/100grams and 95 mg/100 grams).

You can purchase pumpkin seeds at many health stores as well as supermarkets. However, I would recommend you make your own too, since it is extremely easy and fun to make at home.

How to Make Roasted Pumpkin Seeds

Here are two ways for you to choose from.

Method 1:

Preheat your oven 350º Fahrenheit (176º Celsius). 

Separate the seeds from the pumpkin glop (using 'jack-o'-lantern'). Rinse and pat them dry with a paper towel. Put the seeds in the baking pan.

Drizzle the olive oil over the pumpkin seeds and then sprinkle them with salt. Stir the seeds to coat them with oil, then spread them out evenly over the bottom of the baking pan.

Cook for 10 minutes, then remove the pan from the oven and stir the seeds. Return to the oven for another 10 minutes until the seeds are golden brown.

Let the seeds cool, then transfer them to a plate lined with paper towels to soak up the extra oil.

Alternatively, experiment by adding other spices to see what flavor works for you the best! 

Method 2:

First, remove the seeds from the pumpkin's inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight. 

Place them in a single layer on a cookie sheet and light roast them in a 160-170°F (about 75°C) oven for 15-20 minutes. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.

Serving Ideas

Here is what we do with them. Basically, we open the airtight jar in which we store our pumpkin seeds, pour some into hour hands or into a little container and eat them! Mr. Junior also has a mixture of seeds, nuts and dried berries in his little snack container when out and about more of than not. Additionally, at times, we add some seeds such as pumpkin seeds and sunflower seeds to our salads.

If you would like to learn about more serving ideas, read these:

Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.  

Add chopped pumpkin seeds to your favorite hot or cold cereal. 

Add pumpkin seeds to healthy sautéed vegetables. 

Note: For further reading on pumpkin seeds, you can check out this website as well as this one.

CARROT DIP

Easy Carrot Dip

Carrot dip is very easy to make and is easy to consume too. I especially recommend it when the weather is warm/hot as well as when you have many carrots in hand that you don't know what to do with. Most dips also make a good finger food when served with some crackers or better yet, homemade chips (see my entry on how to make easy and healthy homemade chips). Dips are great as appetisers, snacks, side dishes and party foods.

Homemade Chips

Ingredients: 

Carrots (3-4 medium size or as many as you like)
Natural yoghurt (depends on the amount of the carrot. If the carrot is about a bowlful, then add yoghurt about the same size or a bit more or to taste)
Oil (preferrably olive oil) (approximately 2-3 tablespoons)
Garlic (optional)
Pinch of salt (or according to your taste)

Method:

Wash, peel and grate the carrots. Heat up a pan with oil in it. Add the carrots and stir it for a few minutes on high heat, until it becomes soft. Take it off the stove and leave it aside. While it is cooling, mix your garlic, yoghurt and salt well. Add the coked carrot and mix it until there is no big lumps of carrot. Serve it cool.

Enjoy!

FRUITY CONES

Fruity Cone

This recipe makes a delicious, appetising and a nutritious snack for kids. Try making this together with your child. You can also use this recipe when you host a birthday party. 

Ingredients
Mixture of fresh fruit in a variety of colours
Square ice-cream cones

Yoghurt or icecream (optional)

Method
Wash and chop fruit into 1cm cubes. Drain the fruit of excess liquid and pile into the cone. Top with yogurt or a dollop of ice cream if desired. Serve immediately to prevent the cones going soggy.

Variation: If you don't have square cones, use the more common round ones but perhaps use smaller fruit pieces such as some blueberries on the bottom before topping it up with the rest of the fruit cubes. 

Note: The picture and the original idea were taken from here. 

HEALTHY, YUMMY, QUICK and EASY CHIPS?

Could anyone ever describe chips as above (especially 'healthy')? The answer is YES. I am talking about some homemade chips, of course.

This is one of our family favourites especially on Spring and Summer days. It is extremely easy and is definitely a healthy choice. It is much more inexpensive than the chips you can buy from today's almost every market. I am sure pretty much everyone in the family will enjoy this particular food.

Now, let me share with you this everyone-can-make type of recipe. First the ingredients of course:

• Lebanese bread (flat/pitta bread) (most supermarkets as well as mini-markets and bakeries in Australia stock them these days. They generally come in a pack of 5 but I would doubt you can go through it all at once unless you have a big family or a party going on)
• A working flat-bed toaster (sandwich press), grill or an oven (we generally use the toaster)

Cut up the bread to your preferred size and shape (you can separate the two layers of the bread or keep it double layered when cutting) and toast/grill/oven them until crisp. Don't walk away when you start cooking them as they need only a minute or two before they become nice and crispy. I recommend you dip it in your favourite homemade dip (we love our guacamole dip (the one with avocado) the most but experiment it with a variety before deciding on your family's favourite combination. You can also serve it with some spreadable cheese if you don't have a dip at the time. Just give it a try, you can't go wrong.

If you can think of another combination or a variety of it, please share with us.

Caution: It is addictive!!!

Note: If you have any leftover chips, just put it in an air-tight container until the next time or you can give it to your child to snack on (he is sure to love that crunchiness of it) or consume it with some homemade soup. You could even take it to work as a part of your lunch or snack. It is not going to leave you with a messy or smelly desk, nor will you have any oily fingers after eating it!

BROAD BEANS (FAVA)

Broad beans (some call it fava beans or fava) come from the pea family and are a good source of copper. They also have niacin, folate, fiber and vitamin C. They are rich in calories and especially proteins. In general, they provide similar nutrients to beans. Overall speaking, beans are so rich in protein that they may replace meat in diet but they lack some certain elements (amino acids) that they need to be able to substitute meat. That is why it is good to consume beans with some grains, for example on toast or with some rice. 

The flowers of broad beans are used for medicinal purposes but it is the pods and the seeds that we eat. The pods can be eaten when young and fresh (I can tell you that the raw pods are juicy when young) and the seeds can be consumed as dried beans (soaked and cooked well) or raw if fresh and tender (if cooked/boiled, I suggest peel off the skin before using it as it will help with digestion). We normally use the fresh ones when we have them in the garden and we eat them raw even though you can find many recipes of cooked foods made with them on the internet or via friends or family (we sometimes add it to our stir fried noodles or make salads with them. They can be pureed too and it is a pretty common dish in a certain part of Italy).  They are more digestible when they are tender.

We used to buy dry broadbeans from local groceries whenever they were in season. However, last year, we decided to plant some using the dried beans we had in hand at the time and have been enjoying some fresh ones since then. We noticed that it is quite easy to grow them (at least it has been the case for us here in Melbourne, Australia) and I may try to write about how to grow them for the ones interested in having their own in the garden when I get a chance in the future.

We simply go to the garden, pick some, open them up and eat the seeds (and sometimes the pods too). Mr. Junior really likes the idea of picking something by himself from the garden and it actually makes him more interested in the food. He is happier to consume the foods that he plays a role in planting or growing or harvesting than the ones he just sees in the fridge or in his plate. When they are in season, we also take some fresh broad beans with us when we go out for him to snack on. 

Note: Some people may be allergic to this food and it is called favism. Even the inhalation of its pollens may cause an allergic reaction.

Did you know that according to a source, a fava bean is included in a Christmas cake in Portugal and traditionally, whoever gets the fava bean has to buy the Christmas cake the following year!

Also, it is claimed by a source that in the Netherlands, the velvet insides of the broad bean pods are rubbed against warts as it is believed to heal warts (it is a folk remedy in the Netherlands).

ENJOY YOUR DATES!

Dates are one of our favourite snacks at home. They are sweet in taste, don't need preparation and are easy to consume. This healthy fruit can even replace some of the sweets that aren't good for you. When we feel peckish or are looking for some sweets, we generally have a few dates which we find quite satisfactory. They are nutritious and delicious too! Mr. Junior has it as a treat at times and we also bring one or two with us as a snack for him when we are out and about.

According to some sources, the background information to dates is that they are believed to be originated from around the Persian Gulf. Their history goes back to possibly as early as 6000BC. Later on in history it was spread into the northern Africa and into Spain and elsewhere as time passed.

Not many so yummy foods are so rich in iron and fibre as dates are. They are known to have some laxative effects and they reduce high cholesterol. Additionally, due to the rich iron content of it, it is also good for people who suffer from anemia.

They are also known to help digestion and the maintenance of a healthy nervous system (due to the potassium in them). Furthermore, they include a potent antioxidant that benefits thyroid function as well as immune system.

The dates that are in many supermarkets and local delis come in both fresh and dried versions. The dried ones are generally kept in the dried fruit and nuts section and the fresh ones are displayed in the produce section. The best ones are the unbroken smoothly wrinkled skinned and the plumb ones.

Attention! Up until a year or two ago when I was reading a book based on a story in Libya (I think the book was called The Country of Men), I didn't know that they could have little worms in them. In the book it was mentioned and I quickly went and checked a few of ours out. I must admit, it wasn't the happiest moment in my life. So, watch out! It is one of the best energy giving yet healthy and tasty snacks but they have their down points too. Make sure you look at them before eating.

Note: Did you know that dates are often consumed especially during the holy month Ramadan by Muslims. They generally break their fast with dates.