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How to Make Sushi

A sharp knife is essential. Sushi chefs use special knives that are sharpened only on one side. You don’t need to go out and buy a special knife, however; any knife will work, although the cut may not be as clean and precise.

Other necessary items are things most people already have in their kitchens: a cutting board, a bowl for the rice, a pot or rice cooker, and a wooden spoon. You’ll also need a few basic ingredients, which vary depending on the sushi you’re making. We’ll stick with the ingredients for a simple roll here.

Nori seaweed is a toasted, flat sheet of seaweed sold in packets at most Asian food stores, or at the sushi section of your local grocery store.

Sushi rice is also sold commonly at Asian food stores and sushi sections of your local grocery store. If you can’t find it, use a more common short-grain rice. Short-grain rices tend to absorb lots of water, making them moist and sticky when they’re cooked. They tend to stick together and hold their shape well, making them better for sushi than other types of rice which are more likely to fall apart instead of maintaining the shape of the roll.

Wasabi and sliced pickled ginger are essential condiments for sushi. Wasabi is sold either as a paste or a powder, which can be made into a paste by adding water. The ginger is sold at sushi markets or the sushi section of your local grocery store. You can probably pick some up at a local sushi restaurant, if you’re having trouble finding it.

Fish or vegetables, depending on the type of sushi you’re making. You should know that the fish you buy at your local supermarket is usually not sushi-grade. Sushi-grade fish has been flash-frozen to kill all parasites. Ask your grocer if they carry sushi-grade fish, and ask your local sushi restaurant where they get theirs if you can’t find it at the grocery store.

Other more common ingredients you’ll need include sugar, rice vinegar, and soy sauce.

Make the rice, using a ratio of one cup water to one cup of rice. When the rice is done, put it in the bowl. Pour the rice vinegar over the sushi, mixing evenly—you should use one tablespoon of vinegar for every cup of rice you’ve cooked—and add a little sugar. Let the rice cool a bit before going on to the next step.

When the rice has cooled, spread the bamboo mat flat on your cutting board so that its slats are horizontal. Lay a sheet of toasted Nori seaweed flat on the bamboo mat. Next, spread a layer of rice perhaps a quarter-inch thick over the surface of the seaweed.

Take a few pieces of thinly sliced fish, vegetables, or a combination—whatever your taste—and lay them in a horizontal line in the middle of the rice-covered square in front of you. When done, you should have a rice-covered square of sushi with a horizontal line of fish or vegetables in the middle of the square.

Once this is done, take hold of the bottom of the mat nearest you and begin to roll the mat up and away from you, pressing firmly down. When finished, you should have a tightly-rolled tube.

Remove the tube from the mat, and slice it into about six pieces with your sharp knife. Arrange on a plate, garnish with wasabi and ginger, pour a small cup of soy sauce for dipping, and enjoy!

Find best Japanese restaurant in Rochester at fujimn.com

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Top Reasons To Eat Clean

1. You’ll make the most of your sustenance much more.

Picture endeavoring to eat a prepared, fast-food burger in your auto. Presently picture skewering a forkful of serving of mixed greens. Which one takes longer and truly influences you to back off? You got it – the plate of mixed greens. Eating clean likewise implies eating with reason and relishing sustenance. That implies a superior association including radishes and radicchio to red velvet cupcakes (which you’ll never again want).

>. See also : How to Make a Grilled Portobello Burger

2. You’ll spare cash.

Kiss hospital expenses and wiped out days farewell when you get supplements from eating perfect, genuine sustenance. (With simply the vitamins and supplements you truly require.) Plus, shopping locally and in season bodes well – and pennies. Arranging clean suppers for the week is financially savvy on the off chance that you make a rundown and stick to it, as there’s zero chance of overspending at the store. What’s more, by skipping expensive eateries and unfortunate takeout requests, you’re doing your wallet, not only your waistline, some help. Need to truly extend your perfect eating dollars? Take scraps for lunch.

3. You’ll live more.

Picture the wellspring of youth made out of entire grains, leafy foods. A great many studies has demonstrated that devouring these nourishments can stretch your life expectancy. A current JAMA Internal Medicine report found that each extra 28-gram serving of entire grains every day (go for supplement thick old grains like teff, amaranth, millet and sorghum) was related with a 5% bring down danger of biting the dust from any reason. What’s more, in an examination distributed in the American Journal of Epidemiology, European scientists have discovered that expanding your deliver admission to more than 569 grams for every day diminishes your danger of mortality by 10%. Pick crude veggies at whatever point you can; in a similar report, they were related with a drop in mortality of 16%.

4. You’ll have better connections.

Getting ready clean dinners requires significant investment, simply the sort of time that considers simple, loose discussions with your children, life partner, and other relatives and companions. On the off chance that they’re excessively occupied with screen time, making it impossible to share stove-top time, direct them toward the Johns Hopkins Bloomberg School of Public Health 2014 investigation, distributed in Public Health Nutrition, indicating great wellbeing originates from home cooking. Individuals who cook supper six to seven times each week devour 137 less calories for every day than the individuals who cook once per week or less, alongside 16 less grams of sugar. Now that is home sweet home.

5. You’ll be more intelligent.

Eating a solid eating routine rich in natural products, vegetables, fish and nuts keeps our brains more honed and our recollections more grounded by an incredible 24%, demonstrated an investigation distributed in the spring 2015 issue of Neurology. Our brains additionally work better with supplements, for example, omega-3 unsaturated fats, as appeared in Nature Reviews Neuroscience, while they sputter and back off when we fill them with sugar (counting liquor), fast food and the wrong sorts of fats. On the off chance that that is very much to consider, recall one point from the Nature Reviews Neuroscience report: An adjusted eating routine means better cerebrum wellbeing.

6. You’ll have more vitality.

Adam and Eve were onto something when they bit into that apple: Fruit is only one of many clean sustenances that give a moment measurement of vitality. High-fiber natural products like apples take more time to process and can in a split second fight off that evening droop while giving basic vitamins to the night ahead. Other pick-me-ups incorporate quinoa, almonds, eggs, kale, citrus foods grown from the ground great out-dated glass of water.

7. You’ll be better in bed.

Mamma mia! Ladies living in Italy and different areas of the Mediterranean appreciate a more beneficial sexual coexistence than those in the US, on account of the segments of their eating regimen – correct, vegetables, organic products, nuts, entire grains and olive oil. That is the thing that specialists found in an extensive report distributed in the International Journal of Impotence Research.

8. You’ll enable the planet to survive.

There’s an oft-cited measurement that sustenance ventures around 1,500 miles from rancher to purchaser in the United States. By eating neighborhood and regular sustenances, as prescribed by Clean Eating, you can help diminish your carbon impression. Need to have a considerably more noteworthy effect? Have a go at eating veggie lover a couple of times each week. While you may not totally surrender meat, fish and poultry, inclining toward a lacto-ovo vegan count calories (which incorporates eggs and dairy) can help secure the world’s assets. As the American Journal of Clinical Nutrition detailed in 2003, “The real risk to future survival and to US common assets is quick populace development,” and “the lacto-ovo veggie lover slim down is more manageable than the normal American meat-based eating routine.” Eating clean enables the planet to remain green.

9. You’ll be more grounded.

The fit protein that contains some portion of the spotless eating reasoning forms slender bulk and lifts digestion, found an investigation exhibited at The Obesity Society’s yearly meeting in 2014. Some relentless decisions for your muscles (notwithstanding creature based items like chicken, fish and slender hamburger) incorporate quinoa, chickpeas, nuts, spinach and seeds.

10. You’ll be more joyful.

Nourishment and mind-set go as one. Also, the better the nourishment, the better your state of mind. On the off chance that you have to light up your day, go for berries, bananas, espresso, lean proteins, chocolate, turmeric and omega-3 unsaturated fats, all demonstrated to support your mental state.

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FINALLY Stop Ants in Your Kitchen

How to FINALLY Stop Ants in Your Kitchen

Here is an awesome instructional exercise on How to FINALLY Stop Ants in Your Kitchen. Once these bustling little folks discover their way inside your home, there are a huge number of them, walking in, working without end, conveying nourishment. Ants do such an awesome measure of good work outside, expelling other irritating creepy crawlies. They are Not welcome inside our homes however. It is not a smart thought to utilize chemicals inside the house, particularly on the off chance that you have a family and pets. So what would we be able to do to free our places of these bustling little bugs? This is the reason its extraordinary to discover some house keeping tips and traps like these ones from Snappy Pixels to experiment with. There are a few safe, non lethal cleaners and regular strategies you can figure out how to use in your own particular home. You would first be able to have a go at utilizing lathery water to wash your dividers or counters and floors where the ants have been voyaging. Ants take after each different as you may have watched and they leave a fragrance trail that alternate ants behind them get on. So once you dispose of this fragrance trail, the ants won’t know where to take after any more. To do this, basically put a teaspoon of a fluid dish cleanser into a shower container and wash your dividers down and dry them well. You can likewise splash the ants specifically when they go walking by too which will leave them speechless. You can likewise include some citrus peels or skin oil to the water, and it will be considerably more strong and obnoxious for the ants to visit once more. Clove oil is additionally awesome at keeping ants and different creepy crawlies under control as well, so you could discover some clove fundamental oil and give that a shot also.

The other thing you can experiment with is to make a characteristic resistance obstruction. The boundary should be about a fourth of an inch thick, and there can be no breaks in the line. This hindrance is whether you have ants that are advancing into the house are still outwardly. This does not do anything on the off chance that they are as of now inside as this is not to slaughter them, but instead to set a line of guard to piece them from coming in. You can a few regular things adequately. Make a line of ground cinnamon, tumeric, red bean stew pepper, cayenne pepper, and powdered charcoal to make a limit for the ants with the goal that they will be repulsed from your passage way. Also, ants can be genuinely productive when they have discovered some nourishment that they need to take back to their settlement, so remain persevering with any of these home cures you experiment with. Additionally, attempt a couple of them during an era that appear to go well together to get serious about the viability of them. These family unit cleaning tips from Snappy Pixels are route superior to anything utilizing the greater part of the brutal compound splashes that fill your home with a lethal fragrance.

 

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Easy Blueberry Cheesecake Dessert

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Photo Credit :- From Valeries Kitchen

Here is an Easy Blueberry Cheesecake Dessert recipe that you will want to make time and again for two reasons; one it’s a no-bake, two, it tastes unbelievably delicious. The lovely blend of blueberry filling and creamy cheesecake flavors are so decadent and layered on top of a buttery Graham cracker crust. It’s a fabulous choice for a dessert recipe to make any time of the year as it uses simple ingredients from your pantry. Just because it says cheesecake, you don’t have to worry about the conventional methods such as prepping for a water bath or cleaning the mess there after. An uncomplicated recipe like this one will need just one bowl to mix up the ingredients before you can transfer it to the crust. This recipe requires being kept in the fridge for several hours to set it completely. It may be a good idea to make it the night before if you plan on serving this recipe to a large crowd. Cheesecake is also something that will gain its flavor as it ages in the fridge, so it always tastes better after a few days. Quick desserts recipes like this one not only save time but also are easy to serve for potluck or picnic.

If you’ve often wondered how to make a cheesecake that has smooth, lump-free texture, here is a good tip that will help you reach its success. Always keep in mind to bring the cream cheese to room temperature. This helps in blending the ingredients seamlessly and results in a smooth satin texture in cheesecakes. You don’t want your guests to eat a cheesecake that is lumpy. Nothing is as unpleasant as a mouthful of lumpy cheesecake that hasn’t been blended in properly with other ingredients. You can also add lemon zest or juice to the cheesecake to give it a twist of fruity flavor and aroma. For the crust, you can use any other alternatives like vanilla wafers, chocolate graham crackers. You can also try ginger snaps, lady fingers, shortbread, Oreos, Sandies cookies, or Sara Lee pound cake, yellow cake mix, Milk Arrowroots, soda crackers, etc., are all excellent options. To add a crunch to this cheesecake, you can add sprinkle lightly toasted pecans on top. This changes the character of the cheesecake and makes it fun to eat both creamy and nutty texture at the same time.

The blueberries add a bit of nutritional value to this recipe making it a healthier dessert to eat for kids and grownups. The nutrients in blueberries mainly come from its high dietary fiber and iron content. Blueberries are also a very high source of Vitamin B6 and C. They are low in sodium, free of cholesterol and fat which is another great reason to eat them more often or use them in baking dessert recipes. Easy dessert recipes that use real fruit are budget-friendly and fuss-free without having to use a complicated list of too many ingredients. The versatility of this recipe lies in the fact that you can use pretty much any fillings that you like. For instance, if you don’t have a blueberry filling readily available, you can go for a cherry filling or even raspberry filling.

Thank you to Valerie at the From Valeries Kitchen food blog for sharing this Easy Blueberry Cheesecake Dessert recipe with us. Check out Valerie’s website for more ideas on quick dessert recipes. This cheesecake recipe is the kind of dessert that will melt in your mouth with all sorts of textures such as soft, chewy, crispy and creamy. Enjoy a slice or two with family.

>> Maybe you are interested other recipes at http://meal5.com/simple-healthy-recipes

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Grandmas Creamy Italian Cucumber Salad

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Source image from internet

Getting your family to eat healthily is always a constant struggle. Grandmas Creamy Italian Cucumber Salad recipe is going to be an instant picker upper. You may ask why? That’s because the recipe is a traditional cucumber salad but with an excellent twist of Italian seasoning and of course topped with loads of love showered by Grandma. Nobody will disagree that Grandma’s recipes that have been passed through generations are still the best recipes ever. You can serve this salad if you’re looking for a variation that is quite different from the usual cucumber salad and it also makes for a healthy side dish in a meal. You could eat it with grilled or roasted meat, and then there are days when you would want to eat it on its own. You’ll notice the taste and texture are crunchy and creamy at the same time and sweet and tangy all in one bowl. It is always an excellent idea to incorporate best healthy salads that are low in calories such as this cucumber salad recipe in your family meals.
There are many nutritional benefits of cucumbers and including them more often in your diet is a good idea. It is hard to believe that one serving size or a half cup of cucumber slices have calories that are as low as just eight in number. Even though cucumbers are a low-calorie vegetable, they are incredibly filling and make a great dinner option keeping it low-carb at the same time. Cucumbers are very high in essential nutrients like vitamin C and potassium. They are very low in sodium and free of cholesterol which makes them the most sought after vegetable in salad recipes. If possible, always use cucumbers with the peel on since the peel has many health benefits. You don’t need a better reason than the nutritional benefits of cucumbers to make this yummy recipe as many times as possible.

If you want to change up the flavors a bit in this cucumber salad recipe, you can try adding other ingredients. For instance, for a salad dressing, you can sprinkle feta cheese and olive oil and skip the mayonnaise. As a healthy option, you can also use Greek yogurt in the place of mayonnaise. Use different spices like paprika, cayenne pepper, Cajun spice or cumin powder for a bold flavor in the salad. Spices not only add more flavor but also add to the health factor. Ideally, Italian seasoning which is a blend of herbs that include basil, oregano, rosemary, and thyme is what works the best for this recipe. You can add other veggies like sweet peppers, romaine lettuce, peas, corn, etc. You can also add your choice of protein like grilled chicken breast, black beans, chickpeas, etc. Add your choice of greens like arugula, baby spinach or fresh basil leaves. Some form of whole grain carbohydrates like pasta or macaroni is also an excellent addition if you plan on eating this recipe for lunch. Other types of salad dressing that you can use are French mustard or even mashed avocados that add to the creaminess.

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Best and Worst Foods for Energy

Need more vitality? Realize which nourishments will give you minor—and colossal—blasts of the fuel you require.

Fuel up

What you eat can help you to stay invigorated, or may make you fail out. Here, we separate the best and most exceedingly bad sustenances for keeping up high vitality.

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Enormous sapper: Doughnuts

Sugar-crash alarm. Doughnuts are one of the most noticeably awful guilty parties for sapping your vitality.

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Enormous sapper: White bread

Like desserts, refined carbs support glucose quick for speedy vitality. Be that as it may, they abandon us more torpid than any other time in recent memory.

Attempt entire grain bread rather, it gives more fiber than white bread.

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Direct lift me-up: Spinach

Take advantage of B vitamins to fuel digestion and cell-securing cancer prevention agents.

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Direct lift me-up: Beans

All the fiber in beans moderate processing and abandon you feeling full.

Try these Black Bean Burger

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Enormous supporter: Greek yogurt

Protein with carbs and fat gives you a maintained charge.

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Enormous supporter: Quinoa

A vitality trifecta, quinoa is fiber-rich, has sound fats, and is a total protein.

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How to HELP Save Our Planet

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Source image from internet

With celebrities like Natalie Portman, Woody Harrelson, and Alanis Morrissette going vegan, people are taking much more notice of veganism these days – not just as a dietary choice, but also as an environmental one. While there are many health reasons for choosing a vegan diet – for example, Morrissette reports losing 20 pounds within just a few months of going vegan, and Harrelson’s acne cleared up within days of cutting out dairy, there are several environmental issues when it comes to using animals for our food. As Portman writes in a May 2011 Huffington Post article, “The human cost of factory farming — both the compromised welfare of slaughterhouse workers and, even more, the environmental effects of the mass production of animals — is staggering.”As humans, our consumption of meat has tremendous repercussions on our environment,to a degree that we’re not yet totally aware of. The Union of Concerned Scientists states that animal agriculture is second only to the burning of fossil fuels when it comes to the greatest environmental threat facing our world today.

The World Watch Institute has recently issued a report stating at least 51 per cent of world-wide greenhouse gas emissions are created by livestock – more than those produced by the entire transportation sector. When we consider the world’s food and water supply, it takes 16pounds of vegetation-based cattle feed for a single cow to gain a pound of meat. Animal agriculture requires more than half the United States’ daily water supply just to function properly. At this moment, 45 per cent of the United States’ landscape is being used to

grow animals for human consumption. Two-hundred- and-sixty million acres of forest have already been leveled to grow feed crops for livestock, while animal agriculture has contributed to 85 per cent of soil erosion in the United States. The quantity of food the world’s cattle population consumes each day could feed up to 8.7 billion humans. In other words, if we didn’t need to raise so many cows for food, everyone in the world would have more than enough to eat.

Have you been considering your personal consumption of meat, dairy, and animal products, and how it affects the planet? Have you been wondering where to start and what you can possibly do to help? The prospect of cutting back on your meat intake does not have to be overwhelming, nor do you need to become a full-fledged vegetarian or vegan overnight. Often it’s the little changes that people make in their daily lives that can make a big difference. Even just going meatless two or three days a week can take some pressure off the industry. The good news is that vegan and vegetarian recipes can actually be quite appetizing. There are plenty of easy vegan meals, delicious vegan recipes, and vegetarian healthy food recipes available online that can help get you well on your way.

If you’re concerned about protein, you needn’t worry. There are lots of tasty meat substitutes that are high in protein and nutritional value. For legumes, a cup of lentils has17 grams of protein and a cup of black beans yields more than 15 grams. For grains,cooked quinoa has up to 8 grams of protein per cup, and cooked buckwheat berries contain 10 grams. Even veggies are a good source of protein. Peas have 9 grams of protein per cup and asparagus has more than 4 grams. You may also want to include nuts and seeds in your diet. Just a quarter of a cup of walnuts, for example, yields up to 5grams of protein, and those tiny hemp seeds? They pack a huge protein punch with 10grams per quarter cup. These are just a few protein ideas to help supplement vegan and vegetarian diets. When it comes to replacing dairy, there are plenty of options as well.You could try making hummus – a creamy spread made from pureed chickpeas, garlic,olive oil, and a few other choice ingredients. Hummus is loaded with protein and makes an excellent vegetable dip. You can also use nutritional yeast instead of cheese as a tasty topping for popcorn, salads, and soups.

When we eat less meat, we immediately start feeling better. We shed excess weight, have more energy, and feel genuinely good about ourselves. We start to realize how much truth there is in the old adage, “we are what we eat.” When we’re eating more plant-based food, we naturally feel more loving and compassionate towards all life. There is a sort of selflessness that goes along with a meat-free diet, and there’s a huge relief for our conscience as well. We’re eating happy food, not food produced from suffering.It can be very empowering to know that our diets have a significant impact on the world around us. When it takes over 660 gallons of water to produce a single hamburger and900 gallons of water to produce a pound of cheese, you can feel good about every cheeseburger you trade for a veggie, bean, or nut burger – they taste just as good, if not better, and have just as much nutritional value, if not more. According to a recent academic article published by David Tilman and Michael Clark, agricultural greenhouse gas emissions are expected to increase another 80 per cent by 2050 if we continue on the dietary track we’re currently on, but with every day we remove meat from our menu, we can help save our planet and help prove them wrong.*

Dinner · News food

What…You Don’t Eat No Meat?

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More and more people around the world realize the benefits of vegetarian food and delicious vegan meals to not only lead healthier lives but to reduce their carbon footprints. PETA (people for the ethical treatment of animals) reports that 2.5 percent of the U.S. population follows a vegan diet while another 5 percent follow vegetarian diets. Popular celebrity vegans and vegetarians include people like Ellen DeGeneres, Alicia Silverstone, Wood Harrelson and Natalie Portman. Natalie Portman wrote on the Huffington Post about how the environmental effects of the mass production of animals are staggering.There are many reasons someone might follow a vegan diet or healthy vegetarian diet from personal, health or environmental reasons. But with so much talk about climate change and global warming, environmental reasons are quickly becoming the top reason for people becoming vegetarian. Unfortunately using the land to raise livestock for human consumption instead of crops is very harmful to the environment. Livestock uses up our precious water, soil and trees to make way for grazing and factory farm sheds that could be put to better use. And the animal waste created by all of the livestock pollutes rivers and streams. Animal agriculture is one of the most destructive industries and environmental hazards facing the Earth today. A recent report that was published by the Worldwatch Institute states that at least 51 percent of global greenhouse-gas emissions are caused by animal agriculture. The amount of food that it takes each day to feed the world’s cattle population is equal to the needs of 8.7 billion people, which is more than the entire human population on Earth. The amount of damage that animal agriculture is doing to the planet is staggering.

Eating a healthy vegetarian diet and becoming a vegetarian are not as difficult as some people might think. Some people start by following a vegan diet or vegetarian diets at least one day a week. Meat Free Monday is a campaign launched by Paul, Mary and Stella McCartney in 2009, that aims to help raise awareness of the environmental impact of meat eating on the planet. The concept encourages people to improve their healthy and help slow climate change by enjoying at least one meat-free day a week. It helps to do a bit of research beforehand when you are considering vegetarian food and vegetarian healthy food recipes; you will find there is no shortage of the amazing recipe ideas you will find. Knowing vegan diet and healthy vegetarian diet high protein sources are the first steps to eating a healthy vegetarian diet. Some of the best vegetarian cooking, gluten free, soy free and vegan diet high protein sources based on one cup servings include whole grains such as quinoa (8gm), brown rice (5gm), and wild rice (7gm). Some of the best legume high protein sources include black beans (15.2gm), lentils (17.9gm), navy beans (15.8gm), split peas (16.4gm) and chickpeas (11.9gm). High protein sources of fruit which have about 0.5 to 1 gm of protein per cup include apples, bananas, oranges, and strawberries. High protein sources of vegetables include peas (9gm), spinach (5gm), broccoli (4gm), sweet potatoes (4gm) and Brussel sprouts (4gm). High protein vegetarian food sources of seeds and nuts include almonds (8gm), hemp seeds (10gm), and chia seeds (8gm), pistachios (6gm) and sunflower seeds (6gm).

High protein sources of dried fruits can include figs (about ten dried figs have 5.7gm of protein) and raisins (4.8gm). It’s important to remember that when cooking vegetarian you want to eat a variety of foods from different source of whole grains, legumes, fruits and vegetables, seed and nuts. Some helpful tips to keep in mind when trying to eat a vegan diet or healthy vegetarian diet is that like any diet you want to keep away from foods that are processed. Just because something is vegan, soy and gluten-free doesn’t mean it won’t have unknown ingredients and high levels of sodium. Try to stay away from sugar. Using organic maple syrup as a sweetener in place of sugar works great when you have a sweet craving. Maple syrup is yummy on baked sweet potatoes. Hummus is a great high-protein snack. You can serve this vegetarian food with carrots, cucumbers, cherry tomatoes and as a spread on pita bread with cucumbers and sprouts. When trying to think of vegetarian healthy food recipes make lots of salad recipes that are topped with high protein nuts or seeds. And when you are craving ice cream try one of the dairy-free ice creams available such as almond milk or rice milk, they are delicious. Like anything it is just a matter of finding the vegetarian food and easy vegan meals that you like the most, trying new things will open up a whole new world of eating to enjoy.

Something to remember when you are eating any food whether from a vegan diet to healthy vegetarian diet is that we are what we eat. That simply means that you want to be mindful of the food that you eat. Knowing where your food comes from, the ingredients in the vegetarian cooking and taking time to enjoy your food are important. By selecting the best vegan meals and vegetarian food, you want to remember to eat more slowly, chew more and think about what you are eating. Knowing that the vegetarian food that you are eating comes from happy chickens, and happy cows can make you feel better when you eat. Food that is raised in a humane way and prepared lovingly can play a role in the way you feel about yourself.

“Cowspiracy: The Sustainability Secret” is a groundbreaking feature-length documentary that discusses just how destructive animal agriculture is and the difference people can make by eating fewer animal products and replacing them with plants. The film discusses how animal agriculture is the leading cause of deforestation, water consumption, and pollution. Facts from the film include how animal livestock covers 45 percent of the earth’s total land, and how following a healthy vegetarian diet or vegan diet can reduce your carbon footprint by 50 percent. *

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How to Make Baked Salmon with Corn Relish

Try to learn to love fish. Many of us have had bad experiences eating fish that wasn’t very fresh (and was fishy tasting) or fish that wasn’t prepared correctly. The trick to fish is to buy it fresh and never overcook it. This salmon with corn relish is a super simple recipe (just 4 ingredients) that takes no time to make. Be sure and make up a batch of my secret spice recipe (video is available on my website) which adds flavor and not calories. Once the fish is in the oven you’ll have just enough time to put the relish together before the fish is done. Finish the dish by squeezing fresh lime juice over the top. Yum! It’s a tasty, healthy, fresh dinner plan.

1½ lb. fresh salmon
2 ears fresh corn, or ¾ cup frozen corn if fresh isn’t available
1 avocado
Juice of 1 lime
4 tsp. Mary’s Secret Spice (MSS) or 2 tsp. each of cumin and chili powder

Step 1:  Prepare the fish

Preheat oven to 350 degrees.

Rub a teaspoon of MSS on each salmon fillet and place in a baking dish coated with cooking spray.

Bake salmon 15 minutes or until meat is pink and flakes easily.

Step #2:  Prepare relish

In a skillet coated with cooking spray, sauté corn in olive oil, season with salt and pepper.

Cook about 3 minutes.

Step #3 Prepare relish

Combine corn, diced avocado and lime juice in a bowl and stir together gently.

 

Step #4:  Finish

Top salmon with relish and serve.

Dinner · News food

How to Make a Black Bean Burger

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There are lots of people who want to try being a vegetarian but have a hard time finding recipes that don’t have 20 ingredients. Problem solved! This black bean burger is sure to be a staple in your weekly meals. It’s quick, tasty and only 11 ingredients. Here’s the trick: after you form the patties, chill them for about 20 minutes so they are firm when you cook them. Make extras and freeze them for a quick healthy snack that’s perfect for hungry kids right after school. See you in the kitchen!

1 can (15 oz.) black beans, drained and rinsed
½ red pepper, finely diced (optional)
½ red onion, diced
½ cup corn (thawed if frozen)
1½ Tbsp. mayo
½ cup Panko bread crumbs
(substitute with ½ cup cooked, chilled quinoa for gluten-free)
2 tsp. Mary’s Secret Spice (MSS), divided

Toppings (optional):
1 cup arugula
1 large tomato
1 avocado, pitted, peeled and sliced
4 whole wheat hamburger buns

Step #1: Sauté vegetables

Sauté red pepper, red onion and corn in canola oil until soft.
Sprinkle with 1 teaspoon spice mix. Set aside to cool.

Step #2:  Prepare the beans.

Reserve ½ cup of beans. Mash remaining black beans in a bowl.

Step #3:  Combine ingredients

Add ½ cup reserved beans, mashed beans, mayo, bread crumbs, the red pepper mixture, and the remaining spice blend to bowl. Add salt and pepper to taste.

Step #4:  Make the bean patties

Form bean mixture into 4 patties (they don’t shrink) and chill for 15–30 min to set.

Step #5:  Prepare the pan to cook the patties

Lightly coat pan with canola oil and heat to medium.

Step #6:  Cook black bean patties

Lay patties in pan and cook until brown and crisp on 1 side, about 4 minutes. Flip and brown other side.

Step #7:  Add toppings (optional)

Serve on a bun with arugula, tomato and avocado.

Step #8:  Finished

Recipe and photo copyright : http://meal5.com/meal-planning-101