Hello again,
I have never been a lover of fast food or ready made meals. You may wonder why as I know so many people who really enjoy these but most times I am just disappointed with what I get.
For example fish and chips, personally I want a good piece of fish in my batter not just batter and a thin dry piece of fish. Also I want a batter that is crispy not soggy with oil. Same with battered dishes in Chinese foods, more often than not it is more batter and very little filling.
A burger joint, a lot of time the meat patty is part meat and part filler or your burger comes and it is more bun than meat or the bun is dry and falls apart when you pick it up.
Chicken can be the luck of the draw. It either comes greasy or undercooked or if you are really lucky all dried out.
Now this is not just at fast food outlets this happens in restaurants as well.
Buying a ready made salad, then I want what the package claims, for example, a lettuce and tomato and cucumber salad and get 1 or maybe 2 cherry tomatoes and a couple of slices of cucumber and the rest is greens. I could have stopped and bought a head of lettuce and ate that as it’s basically the same.
Maybe it's just me, but I am tired of not getting good quality for what I buy. I have tried various places well known and not so well known and most times I am not very impressed. So I now make my own, for example, a salad, I use the ingredients I want and the amount of each and take it with me. This way I know what I am getting and am happy with my choice. It can be anything from a greens and vegetable, to potato or pasta salad.
If there is a microwave at work, then make your own burger at home and take it with you, or baked potato or pasta and warm it up for lunch. It is so much easier and better for you than going out to buy one because you know what you are getting and how it was prepared.
Doing it this way does not mean you have to do extra kitchen duties, especially those who just do not have a lot of time to spend in the kitchen cooking. In the evening when you make your meal, make extra so you can have it the next day. I do that and it just makes it easier and I am not disappointed by buying something expecting it to be good and when I get it am disappointed.
Thursday, 31 July 2008
Tuesday, 29 July 2008
MaryLee's Healthy Food and Easy Cooking - Tuna Casserole
Hello again,
Well I am just back from the dentist; I have had some work done so my mouth is pretty numb. Been advised not to eat anything for at least 3 hours and then nothing that needs me to bit down on or chew.
So what to make that is soft but satisfying and easy to make – Tuna Casserole
3 cups cooked egg noodles – egg noodles take very little to cook just place in boiling water for about 10 minutes till tender but not soft, drain
1 tbsp (tablespoon) light oil
2 tbsp flour
¼ cup low fat cheddar cheese grated
1 cup garden peas
1 - 6 oz tuna steak cooked and shredded or 1 can tuna in brine (water)
4 mushrooms sliced
1 green pepper seeded and chopped
1 chilli pepper seeded and chopped (optional)
½ tsp (teaspoon) ground black pepper
1& ½ cup low fat milk
1 cup bread crumbs – I prefer to use cereal such as corn flakes or cheerio’s and crush into crumbs easiest way to do this is put in bag and using rolling pin roll over them until crushed.
In large skillet over medium low heat add oil and flour stir till smooth about 1 minute. Slowly add the milk stirring constantly until mixture thickens. Add the cheese continue to stir until mixed and cheese is melted. Remove from heat.
This is a great cheese sauce that can be used over vegetables or baked potatoes, but in this case its used in a casserole.
In oven proof bowl combine noodles, cheese sauce, vegetables and tuna, sprinkle with crumbs and bake in preheated oven 375 F or 170 C for 30 minutes.
Simple, easy to make, ready in less than an hour and it is soft to eat. Perfect.
Well I am just back from the dentist; I have had some work done so my mouth is pretty numb. Been advised not to eat anything for at least 3 hours and then nothing that needs me to bit down on or chew.
So what to make that is soft but satisfying and easy to make – Tuna Casserole
3 cups cooked egg noodles – egg noodles take very little to cook just place in boiling water for about 10 minutes till tender but not soft, drain
1 tbsp (tablespoon) light oil
2 tbsp flour
¼ cup low fat cheddar cheese grated
1 cup garden peas
1 - 6 oz tuna steak cooked and shredded or 1 can tuna in brine (water)
4 mushrooms sliced
1 green pepper seeded and chopped
1 chilli pepper seeded and chopped (optional)
½ tsp (teaspoon) ground black pepper
1& ½ cup low fat milk
1 cup bread crumbs – I prefer to use cereal such as corn flakes or cheerio’s and crush into crumbs easiest way to do this is put in bag and using rolling pin roll over them until crushed.
In large skillet over medium low heat add oil and flour stir till smooth about 1 minute. Slowly add the milk stirring constantly until mixture thickens. Add the cheese continue to stir until mixed and cheese is melted. Remove from heat.
This is a great cheese sauce that can be used over vegetables or baked potatoes, but in this case its used in a casserole.
In oven proof bowl combine noodles, cheese sauce, vegetables and tuna, sprinkle with crumbs and bake in preheated oven 375 F or 170 C for 30 minutes.
Simple, easy to make, ready in less than an hour and it is soft to eat. Perfect.
Monday, 28 July 2008
MaryLee's Healthy Food and Easy Cooking - Mango Salad
Hello again,
Cooking can be so enjoyable especially when you are spending time with friends or family. However, if you are on your own it does not always have the same appeal.
Cooking for 1 can be difficult as you do not really want to make large meals then wonder what to do with the left overs other than eat them over and over again all week or freeze them for a later date.
This is when people fall back into their old habit of just grabbing something on the way home or picking up ready made meals rather than cook. But remember these just are not as healthy as making your own.
Also I find cooking gives me something to do and think about when I am by myself. It fills in a little time and it gives me satisfaction when I make my meal, knowing I am eating healthy.
Some tips: as most people have access to a refrigerator/freezer then when you buy your meat or fish, rather than buy single cuts buy extra and freeze. Fresh meat and fish once frozen will stay fresh as long as it is wrapped properly and does not get freezer burn. Also do not leave it in the freezer for ever, but it will be good for a few months.
When you buy fresh herbs, you can only use so much at a time, rather than waste the herbs take the remaining herbs, chop them and place in individual portion size containers, freeze and pull out when needed.
With leftovers, such as stews, soups, chilli and joints/roasts of meat, place in portion size containers and freeze, pull out when needed.
Here is a salad than can be made for 1 or for more – Mango Salad
1 mango cubed into 1 inch pieces
1 – 2 spring onion chopped
1 long red chilli seeded and chopped – for a little heat and colour
Juice of 1 lime
Lettuce torn to bite size or can use fresh spinach
2 tbsp (tablespoon) coriander or flat leaf parsley chopped
Cooked chicken breast cubed
2 tbsp light oil
1 tsp (teaspoon) sesame oil
Combine all ingredients in bowl drizzle with lime juice and the 2 oils and toss. Here you have a fantastic lunch or dinner with great colour.
Chicken can be substituted with cheese or roasted pine nuts.
Lime juice is very important as it brings out the flavour of the mango.
Cutting a mango can be a bit messy and it does take practice. Carefully take your knife and cut in half, as there is a stone in the centre just cut around it, then take a spoon (soup spoon size) and push it around the stone to remove the top side of the mango. Once it comes away then you can cut the flesh from the skin in cubes. Using the spoon do the same to the other side of the mango. It is much easier to do if the mango is still firm but ripe.
Cooking can be so enjoyable especially when you are spending time with friends or family. However, if you are on your own it does not always have the same appeal.
Cooking for 1 can be difficult as you do not really want to make large meals then wonder what to do with the left overs other than eat them over and over again all week or freeze them for a later date.
This is when people fall back into their old habit of just grabbing something on the way home or picking up ready made meals rather than cook. But remember these just are not as healthy as making your own.
Also I find cooking gives me something to do and think about when I am by myself. It fills in a little time and it gives me satisfaction when I make my meal, knowing I am eating healthy.
Some tips: as most people have access to a refrigerator/freezer then when you buy your meat or fish, rather than buy single cuts buy extra and freeze. Fresh meat and fish once frozen will stay fresh as long as it is wrapped properly and does not get freezer burn. Also do not leave it in the freezer for ever, but it will be good for a few months.
When you buy fresh herbs, you can only use so much at a time, rather than waste the herbs take the remaining herbs, chop them and place in individual portion size containers, freeze and pull out when needed.
With leftovers, such as stews, soups, chilli and joints/roasts of meat, place in portion size containers and freeze, pull out when needed.
Here is a salad than can be made for 1 or for more – Mango Salad
1 mango cubed into 1 inch pieces
1 – 2 spring onion chopped
1 long red chilli seeded and chopped – for a little heat and colour
Juice of 1 lime
Lettuce torn to bite size or can use fresh spinach
2 tbsp (tablespoon) coriander or flat leaf parsley chopped
Cooked chicken breast cubed
2 tbsp light oil
1 tsp (teaspoon) sesame oil
Combine all ingredients in bowl drizzle with lime juice and the 2 oils and toss. Here you have a fantastic lunch or dinner with great colour.
Chicken can be substituted with cheese or roasted pine nuts.
Lime juice is very important as it brings out the flavour of the mango.
Cutting a mango can be a bit messy and it does take practice. Carefully take your knife and cut in half, as there is a stone in the centre just cut around it, then take a spoon (soup spoon size) and push it around the stone to remove the top side of the mango. Once it comes away then you can cut the flesh from the skin in cubes. Using the spoon do the same to the other side of the mango. It is much easier to do if the mango is still firm but ripe.
Friday, 25 July 2008
MaryLee's Healthy Foods and Easy Cooking - Courgettes with Pine Nuts
Hello again,
Yesterday I said about making a vegetable dish a little more exciting than having it just boiled or steamed. Here is another dish I think you would enjoy.
Courgettes Sauté with Pin Nuts
1 – 2 medium Courgettes or Zucchini squash cut in 1 inch cubes
1 medium red onion cubed
1 - 2 cloves garlic chopped finely
1 – 2 tbsp (tablespoon) light oil
1/3 cup of pine nuts
In skillet cook pine nuts over medium heat 3 – 5 minutes until brown, stirring as you do this, as they will burn very easily. Set aside to let cool.
In skillet heat oil add the onions and sauté until tender then add the courgettes and garlic continue cooking until courgettes become tender but not soft.
Place in serving bowl and toss in pine nuts and season with sea salt and ground black pepper.
If you have any fresh parsley or coriander then chop and sprinkle over courgettes.
Just adds a little more flavour to the vegetable dish.
Yesterday I said about making a vegetable dish a little more exciting than having it just boiled or steamed. Here is another dish I think you would enjoy.
Courgettes Sauté with Pin Nuts
1 – 2 medium Courgettes or Zucchini squash cut in 1 inch cubes
1 medium red onion cubed
1 - 2 cloves garlic chopped finely
1 – 2 tbsp (tablespoon) light oil
1/3 cup of pine nuts
In skillet cook pine nuts over medium heat 3 – 5 minutes until brown, stirring as you do this, as they will burn very easily. Set aside to let cool.
In skillet heat oil add the onions and sauté until tender then add the courgettes and garlic continue cooking until courgettes become tender but not soft.
Place in serving bowl and toss in pine nuts and season with sea salt and ground black pepper.
If you have any fresh parsley or coriander then chop and sprinkle over courgettes.
Just adds a little more flavour to the vegetable dish.
Wednesday, 23 July 2008
MaryLee's Healthy Food and Easy Cooking - Broccoli With Sesame
Hello again,
If you are like me you probably get tired of just having plain boiled or steamed vegetables. So why not try doing something like this to give your vegetable dish a lift. It does not take much just a few minor changes and there you have it.
Broccoli with sesame
1 – 2 tsp (teaspoon) sesame seeds
1 – 2 bunches broccoli
2 tbsp (tablespoon) orange juice
2 tsp sesame oil or a light oil (corn, sunflower)
2 tbsp soy sauce
1 tsp grated gingerroot (powder will work)
In skillet cook sesame seeds over medium heat about 3 minutes, stirring often. Remove and let cool.
Cut broccoli into bit size pieces, steam or boil 5 – 10 minutes until tender or longer if desired. Place in serving dish.
Mix orange juice, sesame oil, soy sauce and gingerroot, pour over broccoli and toss, sprinkle with cooked sesame seeds and it is ready to serve.
The sesame gives it great flavour and makes it a change from just plain broccoli.
Try this with other vegetables such as green or yellow beans, snow peas, or roasted vegetables.
I usually cook all my sesame seeds when I get them in one go, then keep them in a jar and use when needed. I just find roasted sesame seeds give a nicer flavour.
If you are like me you probably get tired of just having plain boiled or steamed vegetables. So why not try doing something like this to give your vegetable dish a lift. It does not take much just a few minor changes and there you have it.
Broccoli with sesame
1 – 2 tsp (teaspoon) sesame seeds
1 – 2 bunches broccoli
2 tbsp (tablespoon) orange juice
2 tsp sesame oil or a light oil (corn, sunflower)
2 tbsp soy sauce
1 tsp grated gingerroot (powder will work)
In skillet cook sesame seeds over medium heat about 3 minutes, stirring often. Remove and let cool.
Cut broccoli into bit size pieces, steam or boil 5 – 10 minutes until tender or longer if desired. Place in serving dish.
Mix orange juice, sesame oil, soy sauce and gingerroot, pour over broccoli and toss, sprinkle with cooked sesame seeds and it is ready to serve.
The sesame gives it great flavour and makes it a change from just plain broccoli.
Try this with other vegetables such as green or yellow beans, snow peas, or roasted vegetables.
I usually cook all my sesame seeds when I get them in one go, then keep them in a jar and use when needed. I just find roasted sesame seeds give a nicer flavour.
Tuesday, 22 July 2008
MaryLee's Healthy Food and Easy Cooking - Pasta Salad
Hello again,
I have talking about how cooking does not have to be difficult and also that making your own meals, rather than buy ready made or having take away (ordering in) is better, as you get to choose how healthy the meal will be.
I personally want to have control over my body and also I want to keep my weight in order. I have developed a weight loss program that is mainly about eating habits, food types and what combinations to eat food groups in as well as amounts.
Because of this, I prefer to make most of my meals, that way I know what I am eating.
Now do not get me wrong I do buy some ready made products, but before I buy them I look at the ingredients and try to buy the ones with less sodium (salt) and fats. However, with relish, mustard, ketchup, pickles, and of course peanut butter, I buy the brand I like.
Today my recipe is a Pasta Salad
2 cup orzo pasta (rice shaped)
1 medium English cucumber or seeded cucumber cubed
1 medium red onion chopped
1 stalk celery chopped
1 cup green peas (cooked)
½ cup mixed chopped fresh parsley (flat leaf) and basil leaves
30 medium size shrimps (shelled)
½ cup feta cheese cubed
In roasting pan place the shrimp, drizzle generously with olive oil and season with salt and pepper, place in oven 375 F or 180 C for 20 – 30 minutes until cooked but not browned. Shrimp will turn nice and pink when cooked.
In saucepan bring salted water to boil then add the pasta and cook until tender but firm. Drain.
In a serving bowl put the drained pasta, add the chopped vegetables, cheese and herbs and when shrimp are cooked add them, including all the oil in pan, to the pasta and gently mix together.
This can be eaten warm or chilled.
If you want more dressing then mix ¼ cup olive oil with 5 tablespoon lemon juice, it is better to whisk these as will blend better, add 1 tablespoon grainy mustard and toss into the pasta when pasta is still hot. Pasta absorbs the flavours better when it is still hot.
I have talking about how cooking does not have to be difficult and also that making your own meals, rather than buy ready made or having take away (ordering in) is better, as you get to choose how healthy the meal will be.
I personally want to have control over my body and also I want to keep my weight in order. I have developed a weight loss program that is mainly about eating habits, food types and what combinations to eat food groups in as well as amounts.
Because of this, I prefer to make most of my meals, that way I know what I am eating.
Now do not get me wrong I do buy some ready made products, but before I buy them I look at the ingredients and try to buy the ones with less sodium (salt) and fats. However, with relish, mustard, ketchup, pickles, and of course peanut butter, I buy the brand I like.
Today my recipe is a Pasta Salad
2 cup orzo pasta (rice shaped)
1 medium English cucumber or seeded cucumber cubed
1 medium red onion chopped
1 stalk celery chopped
1 cup green peas (cooked)
½ cup mixed chopped fresh parsley (flat leaf) and basil leaves
30 medium size shrimps (shelled)
½ cup feta cheese cubed
In roasting pan place the shrimp, drizzle generously with olive oil and season with salt and pepper, place in oven 375 F or 180 C for 20 – 30 minutes until cooked but not browned. Shrimp will turn nice and pink when cooked.
In saucepan bring salted water to boil then add the pasta and cook until tender but firm. Drain.
In a serving bowl put the drained pasta, add the chopped vegetables, cheese and herbs and when shrimp are cooked add them, including all the oil in pan, to the pasta and gently mix together.
This can be eaten warm or chilled.
If you want more dressing then mix ¼ cup olive oil with 5 tablespoon lemon juice, it is better to whisk these as will blend better, add 1 tablespoon grainy mustard and toss into the pasta when pasta is still hot. Pasta absorbs the flavours better when it is still hot.
Sunday, 20 July 2008
MaryLee's Healthy Food and Easy Cooking - Chilli Vegetables
Hello once again,
Cooking can be fun but for some it can be difficult especially coming up with meal ideas.
You do not want to always have the same thing so variations to the same type of dish will help.
Here is one I have altered many times but each time it still taste great.
Chilli Vegetables
2 medium courgettes/zucchini chopped
1 green bell pepper chopped
1 red bell pepper chopped
2 cloves garlic chopped
1 medium onion chopped
6 ripe tomatoes chopped or 1 - 400g can chopped tomatoes
½ cup corn
2 cups stock
1 ½ - 2 cups rice
2 tbsp (tablespoon) chilli powder
1 tbsp paprika
In skillet sauté the vegetables about 5 minutes until just turning tender using about ¼ cup of the stock. Add chilli, paprika, the tomatoes and simmer for 10 minutes, stirring occasionally.
Stir in rice, return to boil then turn off the heat and let stand for 5 minutes.
Serve with shredded low fat cheese, low fat yogurt and chopped chives sprinkled over top.
Cut the rice back to 1 cup and add 1 cup of cooked kidney beans.
Substitute vegetables with ones that are in season or your favourite.
This is a meal that does not take long to prepare, it’s easy to cook and best of all it can work with any type of vegetable you decide to use.
Cooking can be fun but for some it can be difficult especially coming up with meal ideas.
You do not want to always have the same thing so variations to the same type of dish will help.
Here is one I have altered many times but each time it still taste great.
Chilli Vegetables
2 medium courgettes/zucchini chopped
1 green bell pepper chopped
1 red bell pepper chopped
2 cloves garlic chopped
1 medium onion chopped
6 ripe tomatoes chopped or 1 - 400g can chopped tomatoes
½ cup corn
2 cups stock
1 ½ - 2 cups rice
2 tbsp (tablespoon) chilli powder
1 tbsp paprika
In skillet sauté the vegetables about 5 minutes until just turning tender using about ¼ cup of the stock. Add chilli, paprika, the tomatoes and simmer for 10 minutes, stirring occasionally.
Stir in rice, return to boil then turn off the heat and let stand for 5 minutes.
Serve with shredded low fat cheese, low fat yogurt and chopped chives sprinkled over top.
Cut the rice back to 1 cup and add 1 cup of cooked kidney beans.
Substitute vegetables with ones that are in season or your favourite.
This is a meal that does not take long to prepare, it’s easy to cook and best of all it can work with any type of vegetable you decide to use.
Subscribe to:
Posts (Atom)
