Overindulged? 

Lets try this one-week recovery diet

... cosy comfy ...

The diet will provide you with the recommended five portions of fruit and veg a day (or more), along with lean protein, healthy fats, fiber, vitamins and minerals.Throughout the week, drink as much as you like of water, herbal tea and diluting juice. Tea, coffee and fruit juice are also allowed, but try to restrict your intake to around two cups a day and if you can, keep alcohol to a minimum.

Portion sizes haven’t been specified – eat as much as feels comfortable. You shouldn’t still feel hungry after a meal, or too full. Men can usually afford to eat a few more calories than women, so they can eat the fruit, nuts, seeds and whole grains a little more freely.

Monday

Breakfast:

• Porridge made with skimmed milk
• Chopped banana
• Handful of dates

Lunch:

• Tuna salad made with one small tin tuna in brine, half a red pepper, one tomato, crème fraiche (mayo/thousand island) and mixed leaves.
• One thick slice of wholemeal bread

Snack:

• Two small satsumas
• Handful mixed unsalted nuts

Dinner:

• Broccoli and mushroom risotto
• Rice, broccoli, mushroom, garlic, onion and vegetable stock

Tuesday

Breakfast:

• Fruit and nut muesli with skimmed milk
• Handful of blueberries/raisins
• Toasted bread with low fat spread

Lunch:

• Omelette made with one egg, onion, spinach, tomato and a tablespoon of cheddar
• Big bunch of salad leaves on the side

Snack:

• Two butter cakes
• One apple

Dinner:

• Large bowl of carrot and courgette soup, made with one carrot, one courgette, two cloves garlic and one pint vegetable stock – blended
• Wholemeal roll with olive oil

Wednesday

Breakfast:

• One thick slice of wholemeal toast
• Peanut butter (try a variety with no added salt or sugar)
• Handful of blueberries/raisins

Lunch:

• Smoked mackerel, beetroot, new potato, spring onion and celery salad.
• Dressing made with low fat yogurt, a teaspoon of  lemon juice and black pepper.

Snack:

• Two sticks of celery with low fat cream cheese

Dinner:

• Beef stir-fry
• Strips of lean beef with beansprouts, peppers, savoy cabbage and oyster sauce
• Served with rice noodles

Thursday

Breakfast:

• Scrambled egg with spring onion and tomato
• One thick slice of wholemeal bread, toasted

Lunch:                  

• salad with finely chopped tomato, celery, cucumber, spring onion, basil, mint, lemon juice and plenty of black pepper.

Snack:

• Handful mixed unsalted nuts
• One orange

Dinner:

• Butternut squash curry made with butternut squash, aubergine, garlic, onion, spices (cumin, coriander, turmeric, mustard seed and coriander leaf), half a tin of tomatoes and low fat natural yogurt
• Served with rice

Friday

Breakfast:             

• Porridge made with water
• Topped with chopped apple, almonds, sultanas and honey

Lunch:

• Chicken and  salad made with chicken breast,  half an avocado, tomato, lettuce and topped with toasted pine nuts.

Snack:

• One pot low fat natural yogurt
• One pear, chopped and stirred through the yogurt

Dinner:

• Small vegetable pizza
• Pizza base
• Sauce: tinned tomato, tomato puree, balsamic vinegar, garlic, onion and a dash of chili powder.
• Topped with courgette, peppers and olives or any veg of your choice.

Saturday

Breakfast:

• Berry pancakes made with two handfuls frozen berries, flour, skimmed milk, sugar, pinch of salt and drop of oil
• Served with low fat natural yogurt
• One glass orange juice

Lunch:

• Wholemeal pitta bread with chicken pepperoni, half a red pepper and cucumber

Snack:

• Two celery sticks with low fat cream cheese

Dinner:

• Baked trout (with onion, garlic, lemon and olive oil)
• Handful new potatoes
• Steamed green beans and broccoli

Sunday

Breakfast:

• One rasher of grilled chicken/salmon, half a grilled tomato, poached egg, large handful grilled mushrooms and two tablespoons baked beans

Lunch:

• One bowl of carrot and courgette soup (as Tuesday)
• Two oatcakes

Snack:

• Handful mixed unsalted nuts
• One apple

Dinner:

• Roast chicken breast with lemon, chili, garlic and olive oil
• Baked sweet potato
• Steamed spinach with garlic
• Stewed rhubarb with custard (made from powder with skimmed milk)

... relaxation with tranquility...

...finding, searching for tranquility ...relax and enjoy the greens. It is useless to seek it elsewhere if we can't find it within ourselves. Sometimes the most important thing in a whole day is the rest we take between two deep breaths...

p/s   love this song so much...no doubt its one of the oldies; it thus reminds me of the serenity back home in the village. Once heard this song on air via the city channel abroad. Being thousands of kilometers away from home i was definitely homesick!

APAM BELANG

Bahan:

 

4 biji telur 

2 sudu teh ovellet 

1 sudu teh esen vanila 

300 gm tepung gandum 

220 gm gula halus 

250 ml santan kara (shamam guna 200ml santan kotak + lagi 50ml air) 

1 sudu teh baking powder 

pewarna

Cara:

Pukul telur dgn gula dan ovelet sampai gebu.

Masukkan santan dan esen vanilla kacau sebati.

Masukkan tepung yg diayak bersama baking powder dan kacau rata.

Bahagi kepada 3 warna yg disukai dan kacau rata adunan dgn warna.

Tuangkan selapis demi selapis sehingga habis dan kukus 30 minit sehingga masak. (Lapiskan 3 sudu besar setiap warna dan lapis sehingga habis)

... path of  life ...

... life has a wonderful way of guiding us along the highest path; one which serves our greatest good!

Italian  Soup

Ingredients

Meatballs:

• 1 small onion, grated
• 1/3 cup chopped fresh Italian parsley
• 1 large egg
• 1 teaspoon minced garlic
• 1 teaspoon salt
• 1 slice fresh white bread, crust trimmed, bread torn into small pieces
• 1/2 cup grated Parmesan
• 8 ounces ground beef
• 8 ounces ground lamb
• Freshly ground black pepper

Soup:

• 12 cups low-sodium chicken broth
• 1 pound curly endive, coarsely chopped (1 pound of escarole would be a good substitution)
• 2 large eggs
• 2 tablespoon freshly grated Parmesan, plus extra for garnish
• Salt and freshly ground black pepper

Directions

To make the meatballs: Stir the first 6 ingredients in a large bowl to blend. Stir in the cheese, beef and lamb. Using 1 1/2 teaspoons for each, shape the meat mixture into 1-inch-diameter meatballs. Place on a baking sheet.

To make the soup: Bring the broth to a boil in a large pot over medium-high heat. Add the meatballs and curly endive and simmer until the meatballs are cooked through and the curly endive is tender, about 8 minutes. Whisk the eggs and cheese in a medium bowl to blend. Stir the soup in a circular motion. Gradually drizzle the egg mixture into the moving broth, stirring gently with a fork to form thin stands of egg, about 1 minute. Season the soup to taste with salt and pepper.

Ladle the soup into bowls and serve. Finish soup with parmesan cheese if desired.

... a  time  to  cherish ...  

cosy  and  charming

... there is  calmness to a life lived in gratitude, a quiet joy...                                                                                         

Top 10 detox foods

Lemon

Lemons are a staple of many detox diets, and there is good reason for this. Firstly, lemons are packed with antioxidant vitamin C, which is great for the skin and for fighting disease-forming free-radicals. Furthermore, the citrus fruit has an alkaline effect on the body, meaning that it can help restore the body's pH balance, benefiting the immune system. Try starting your day with hot water and a slice of lemon to help flush out toxins and cleanse your system.

Ginger

If too much fatty food or alcohol has caused problems for your digestive system, it may be worthwhile adding some ginger to your diet. Ginger is not only great for reducing feelings of nausea, but it can help improve digestion, beat bloating and reduce gas. In addition to this, ginger is high in antioxidants and is good for boosting the immune system. To give your digestion a helping hand, try sipping on ginger tea or adding some freshly grated ginger to a fruit or vegetable juice.

Garlic

Garlic has long been known for its heart benefits, however the pungent food is also good at detoxifying the body. Garlic is not only antiviral, antibacterial and antibiotic, but it contains a chemical called allicin which promotes the production of white blood cells and helps fight against toxins. Garlic is best eaten raw, so add some crushed garlic to a salad dressing to boost its flavour and your health at the same time.

Artichoke

If you have recently been overindulging in fatty foods and alcohol, adding some steamed globe artichoke leaves to your meals is a great way to help get your body back on track. Globe artichokes are packed with antioxidants and fibre and can also help the body digest fatty foods. On top of this, globe artichoke is renowned for its ability to stimulate and improve the functions of the liver - the body's main toxin-fighting tool.

Beetroot

For those needing a quick health-boosting shot of nutrients, you can't do much better than beetroot. Packed with magnesium, iron, and vitamin C, the vegetable has recently been hailed as a superfood due to its many reported health benefits. Not only is beetroot great for skin, hair and cholesterol levels, but it can also help support liver detoxification, making it an ultimate detox food. To enjoy its benefits, try adding raw beetroot to salads or sipping on some beetroot juice.

Green tea

While it's not technically a food, no detox plan would be complete without regular consumption of essential liquids. Fluids are essential for keeping our organs healthy and helping to flush toxins from the body, and drinking green tea is a great way of boosting your intake. Green tea is not only a good weight-loss drink, but it is extremely high in antioxidants. Research has also suggested that drinking green tea can protect the liver from diseases including fatty liver disease.

Cabbage

Many celebs have resorted to the cabbage soup diet to help lose weight and get in shape quickly before a big event, however cabbage is not only good for weight loss - it is also an excellent detoxifying food. Like most cruciferous vegetables (including broccoli and sprouts), cabbage contains a chemical called sulforaphane, which helps the body fight against toxins. Cabbage also supplies the body with glutathione; an antioxidant that helps improve the detoxifying function of the liver.

Fresh fruit

Fresh fruits are high in vitamins, minerals, antioxidants and fibre and are also low in calories, making them an important part of a detox diet. If you're after brighter eyes and skin, shinier hair and improved digestion, try boosting your intake of fruit and eating from a wide variety of different kinds. The good news is fruit is easy to add to your diet, so try starting your day with a fresh fruit salad or smoothie and snacking on pieces of fruit throughout the day.

Brown rice

If you want to cleanse your system and boost your health, it is a good idea to cut down on processed foods. Instead, try supplementing your diet with healthier whole grains such as brown rice, which is rich in many key detoxifying nutrients including B vitamins, magnesium, manganese and phosphorous.  Brown rice is also high in fibre, which is good for cleansing the colon, and rich in selenium, which can help to protect the liver as well as improving the complexion.

Watercress

Like most green herbs and vegetables, watercress is an excellent health-booster and detox food. Firstly, watercress leaves are packed with many vital detoxifying nutrients, including several B vitamins, zinc, potassium, vitamin E and vitamin C. Secondly, watercress has natural diuretic properties, which can help to flush toxins out the body. To reap the benefits of this nutritious food, try adding a handful of watercress to salads, soups and sandwiches.

Source:  Brierley Wright, M.S., R.D., Nutrition Editor for EatingWell

Beauty is...

... the colours of the world seen in the perspectives of our own eyes...

Beauty is in the eyes of the beholder...

Puding  Karamel

 

Bahan (A) karamel:

3 sudu besar gula kastor
1/4 cawan air panas
Masakkan gula  hingga larut & perang.
Tuangkan air panas & pastikan gula karamel larut sepenuhnya dalam air.

Setelah larut, masukkan ke dalam loyang dan ketepikannya dahulu.

Bahan (B) pudding:

1 biji kentang saiz sederhana  (rebus hingga empuk)
1 1/2 cawan susu cair
1/4 cawan air
1/2 cawan susu pekat
1 sudu teh esen vanila
secubit garam

* 5 biji telur Gred A

(dikacau perlahan jangan sampai berbuih)

Cara2:

1. Kisar semua bahan B kecuali telur.
2. Satukan hasil kisaran dengan telur. 

3. Kacau sebati & tapiskan.
4. Tuangkan ke dalam loyang karamel tadi & kukus selama 20 min

 p/s  dimakan dengan buah peach (dalam tin) dan kismis...yummy yumster!!!

... no  worries ...

 Lets not anticipate trouble or worry about what may never happen...instead lets keep in the sunlight.

Breakfast  Fun: Baked  Eggs  in  Avocados

...Egg-cellent ! Heartiest appetites...

I first saw this recipe idea in a health mag. and I just had to try it. I love eggs and avocados so it seemed only natural that I give it a try. Who wouldn’t love this terrific power breakfast? In fact, I had a whole bag of avocados so I made this recipe several times. Once even for lunch! This is a new favourite for me and I highly recommend it to anyone looking for a new protein-packed breakfast treat. You will fall in love.

Cut an avocado in half and remove the pit. Slice the avocado in 1/2-inch thick slices and use a round cookie cutter or knife to cut an even circle in the center. Rub a skillet with a light coating of oil and place the avocado slices on top. Crack an egg in the center of each avocado. Turn the skillet up to medium heat and place a lid over the skillet and allow it to cook for two to three minutes. Remove with a spatula, sprinkle with salt and pepper and serve. Enjoy !

...as  i  see it...

...life does not consist mainly, or even largely, of facts and happenings. It consists mainly of the storm of thought that is forever flowing through one's head. Our life is what our thoughts make it.  If we believe a thing to be bad, and if we have a right to prevent it, it is our duty  to prevent it and damn the consequences...