Dark chocolate


Health Benefits:
When dark chocolate is included in a healthy diet, it can help improve overall heart health, reduce LDL ( "bad") cholesterol and blood pressure, and increase blood flow to the brain. It also may improve blood sugar and insulin sensitivity, which could reduce diabetes risk. The power of chocolate comes from flavonoids, a phytochemical found in the cacao bean, from which cocoa is taken. So the more cocoa a chocolate contains, the richer the chocolate's health-promoting content. Dark chocolate contains a higher percentage of cocoa than white or milk chocolate.

Portion Control:
Even though dark chocolate has good-for-you flavonoids, it also has not-so-good-for-you sugar, calories, and fat. Overindulging can undo any of the previously mentioned health benefits. One ounce (roughly six Hershey's Kisses) is all you need to enjoy the benefits of dark chocolate without widening the waistline.

Recipe Ideas:
Chocolate Ricotta Mousse

Ingredients


* 6 ounces dark chocolate, chopped
* 1 15-ounce container part-skim ricotta cheese
* 1/4 cup fat-free half-and-half
* 1/2 teaspoon vanilla
* Raspberries or small strawberries (optional)
* Mint leaves (optional)

Directions

Place chopped chocolate in a 2-cup glass measure or small microwave-safe bowl. Microwave, uncovered, on 70% power (medium-high) for 1 minute; stir. Microwave on 70% power for 1 to 2 minutes more, or until chocolate is melted, stirring every 15 seconds.

In a food processor bowl combine cheese, half-and-half, and vanilla. Cover and process until combined. Add melted chocolate while food processor is running. Process until well combined. Spoon into demitasse cups or small bowls. Serve immediately, or cover and chill for up to 24 hours. If desired, garnish with fresh berries and mint leaves.[color="#FF0000"][/color]

Olive Oil



Health Benefits:
Olive oil's high level of monounsaturated fat may help lower blood cholesterol, and its antioxidants may help protect against some cancers and other chronic health conditions, as well as boost HDL ("good") cholesterol.

Portion Control:
Although olive oil has great benefits, it also has a lot of calories. It's 100 percent fat, and like all liquid oils, contains about 120 calories per tablespoon. So ration your intake to just 2 tablespoons of olive oil each day.

Recipe Ideas:
Baked Mashed Potatoes




Ingredients

* 6 medium baking potatoes (2 pounds total), peeled and cut into eighths
* 1 cup coarsely chopped onion (1 large)
* 1/2 cup water
* 2 tablespoons olive oil or cooking oil
* 1 to 2 tablespoons snipped fresh herbs such as parsley, chives, and/or thyme
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 1 to 1-1/4 cups buttermilk
* Olive oil
* Salt and black pepper

Directions

1. In a greased 3-quart rectangular baking dish combine potatoes and onions. In a small bowl combine water, oil, herbs, the 1/2 teaspoon salt, and 1/4 teaspoon pepper; drizzle over potatoes and onions.

2. Bake, uncovered, in a 450 degree F oven for 40 to 45 minutes or until the vegetables are tender and browned, stirring twice.

3. Transfer to a large mixing bowl. Mash with a potato masher or beat with an electric mixer on low speed. Gradually beat in enough buttermilk to make smooth and fluffy. If desired, drizzle with additional olive oil. Season to taste with additional salt and pepper. Makes 8 servings.

Pomegranate


Health Benefits:
The pomegranate is hot. And for good reason. It's naturally high in polyphenol antioxidants, which can help your body's cells resist damage from free radicals, which affect everything from aging to cancer. In fact, pomegranates may have more antioxidant power than cranberry juice or green tea. This seedy fruit may lower cholesterol and improve blood flow to the heart in people with ischemic coronary heart disease. Pomegranate juice also may slow the growth of prostate cancer.

Portion Control:
Some studies indicate that drinking 1-1/2 ounces of pomegranate juice daily is enough. But it's rather pricey, in terms of money and calories, so you might want to mix it with mineral or seltzer water to make the power juice go further.

Recipe Ideas:
Pomegranate Smoothies

Code:

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Ingredients

* 1 cup pomegranate juice
* 1 6-ounce carton vanilla fat-free yogurt
* 2 tablespoons honey
* 1/2 cup crushed ice

Directions

In a blender, combine juice, yogurt, and honey. Cover and blend until smooth. Add ice; cover and blend until frothy. Serve immediately.

Avocados


Health Benefits:
The fact that avocados contain a good dose of heart-healthy mono- and polyunsaturated fats makes them unique among fruits. Avocados also contain oleic acid, a monounsaturated fat that may help lower cholesterol.

Avocados are a good source of potassium. An adequate intake of potassium can help ward off high blood pressure, heart disease, and stroke. This fruit also is a good way to incorporate lutein, which helps eyesight and protects against breast cancer, in your diet.

Preparation:
Slice avocados just before using them so they won't discolor. If you need to cut them a bit a head of time, sprinkle the cut surfaces with lemon or lime juice. To slice them, first cut lengthwise around the seed. Twist the two halves apart in different directions, scoop out the pit with a spoon, and separate the flesh from the skin. Try 2 tablespoons mashed avocado or two to three thin slices instead of cream cheese or peanut butter on your favorite sandwich.

Salmon


Health Benefits:
Salmon is a premiere source of omega-3 fatty acids. The body can't produce these healthy fats, so it's essential to include them in your diet. Thanks to eicosapentaenoic acid (EPA), one type of omega-3s found in heart-healthy fish, eating fish may reduce the risk of heart disease and cancer, minimize symptoms of arthritis and inflammatory diseases, contribute to healthy skin and hair, and help with depression. If salmon doesn't suit you, get your omega-3s from fish oil, almonds, walnuts, or flaxseed.

Preparation:
Broiling and baking are the healthiest ways to prepare salmon. Grilling and microwaving also are healthful. Just don't fry it--frying strips away all of the nutrients this deliciously rich fish provides.


Recipe Ideas:
Salmon with Whole Wheat Pasta




Ingredients

* 1 pound fresh or frozen skinless salmon fillets, cut into 4 pieces
* 2 medium yellow and/or green sweet peppers, cut into 1-inch pieces
* 8 ounces cherry tomatoes, halved (1 1/2 cups)
* 2 tablespoons olive oil
* 1 tablespoon snipped fresh rosemary
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground black pepper
* 6 ounces dried whole grain pasta (such as linguine, fettucine, or penne)
* 2 tablespoons dry white wine
* 2 tablespoons balsamic vinegar
* 1/3 cup snipped fresh basil

Directions

1. Thaw salmon if frozen. Rinse salmon; pat dry with paper towels. Set aside. Preheat the oven to 425 degrees F. In a 15x10x1-inch baking pan combine sweet pepper pieces and tomatoes. Drizzle with olive oil and sprinkle with half of the rosemary, the salt, and black pepper. Toss to coat. Roast, uncovered, for 20 minutes.

2. Meanwhile, cook pasta according to package directions; drain and keep warm.

3. Remove pan from oven. Stir wine and balsamic vinegar into vegetable mixture. Add salmon pieces to pan and turn to coat with wine mixture. Return to oven and roast about 10 minutes more or until salmon flakes easily when tested with a fork.

4. To serve, divide pasta among four plates. Top pasta with vegetable mixture and sprinkle with basil. Place salmon on vegetables and sprinkle with remaining rosemary.

Beans




Health Benefits:
Beans, beans, the powerful fruit. The more you eat...the healthier you are. Beans, including garbanzo, white, black, red, and navy, are naturally low in fat and contain no saturated fat, trans fats, or cholesterol. They are high in protein, fiber, iron, folic acid, and potassium. While all beans have benefits, the more colorful beans, such as red and black, may have an added bonus: eight types of flavonoids. Scientists say these plant chemicals act as antioxidants, which give you protection against heart disease and certain cancers. Studies also suggest eating beans may help manage diabetes and reduce the risk of high blood pressure and stroke.

Preparation:
Cooking dry beans can take a long time. To cut the cooking time to minutes, use canned beans. Drain and thoroughly rinse them before adding them to a recipe. This reduces sodium content and eliminates some sugars that cause intestinal gas.

Recipe Ideas:
Black Bean Slaw with Soy-Ginger Dressing




Ingredients

* 1/2 of a 15-ounce can black beans, rinsed and drained
* 3 cups purchased shredded cabbage with carrot (coleslaw mix)
* 1 medium green apple, cored and chopped (2/3 cup)
* 1/2 cup chopped red sweet pepper
* 2 tablespoons cider vinegar
* 1 tablespoon reduced-sodium soy sauce
* 1 tablespoon peanut oil
* 1 teaspoon grated fresh ginger
* 1 teaspoon honey
* 1/8 teaspoon ground black pepper

Directions

In a large bowl, combine black beans, shredded cabbage with carrot, apple, and sweet pepper. In a small screw-top jar, combine cider vinegar, soy sauce, peanut oil, ginger, honey, and black pepper; cover and shake well. Pour over cabbage mixture. Toss. Divide between two airtight storage containers. Cover and chill overnight.

For each serving, pack a storage container in an insulated container with at least two ice packs. Serve within 5 hours.

Pumpkin



Health Benefits:
The orange color of pumpkin is a dead giveaway that the fiber-rich gourd is loaded with the antioxidant beta-carotene, which is good for your eyes. When you eat pumpkin, your body converts some beta-carotene to vitamin A. This antioxidant vitamin helps prevent some types of cancer and atherosclerosis. Pumpkin also provides a healthy dose of vitamin C and potassium, both of which can help counteract the effects of sodium, which is particularly important if you have high blood pressure.

Preparation:
Carefully remove the stem end with a sturdy knife. Cut the gourd in half and remove membranes and seeds. Cut the halves into wedges, then peel the wedges and cut the pulp into chunks. Boil or braise the pumpkin chunks in small amounts of water; if desired, puree in a blender until smooth.

Use cooked pulp in cakes, quick breads, and muffins for added moistness and natural sweetness.


Recipe Ideas:
Baked Pumpkin Pudding




Ingredients

* Nonstick cooking spray
* 1 cup canned pumpkin
* 1/2 cup fat-free milk
* 1/3 cup packed brown sugar
* 2 egg whites, lightly beaten
* 1/2 teaspoon pumpkin pie spice
* 2 tablespoons quick-cooking rolled oats
* 1 tablespoon toasted pumpkin seeds, or coarsely chopped pecans or pistachios
* 2 teaspoons packed brown sugar
* 1 teaspoon butter or margarine, softened
* Toasted pumpkin seeds (optional)

Directions

Preheat oven to 350°F. Lightly coat four 6-ounce ramekins or custard cups with nonstick cooking spray. Place ramekins in a 2-quart square baking dish; set aside. In a medium bowl, stir together pumpkin, milk, 1/3 cup brown sugar, egg whites, and pumpkin pie spice. Divide pumpkin mixture among ramekins.

In a small bowl, stir together oats, 1 tablespoon pumpkin seeds, 2 teaspoons brown sugar, and butter with a fork until crumbly. Sprinkle oat mixture evenly over pumpkin mixture.

Place baking dish on oven rack. Pour boiling water into the baking dish around ramekins to a depth of 1 inch. Bake for 40 to 45 minutes or until a knife inserted near the center of each pudding comes out clean. Carefully remove ramekins from water. Cool on a wire rack at least 15 minutes before serving. Or after cooling up to 1 hour, cover and chill up to 24 hours. If desired, sprinkle with additional pumpkin seeds before serving.

Whole Grains



Health Benefits:
The soluble fiber contained in barley and other whole grains helps prevent the cholesterol in the foods you eat from being absorbed into your bloodstream. According to a small study by the U.S. Department of Agriculture, those who added 1-1/2 to 3 cups of cooked barley each day to a heart-healthy diet reduced their total cholesterol by 9 percent and their bad cholesterol (LDL) by 11 percent. Refined grains, however, have shown no benefit in research studies.

Portion Control:
Eating just one daily serving of whole grains may help prevent high blood pressure and eating more than one could decrease that risk even more. Whole grains include whole grain corn, oats, popcorn, brown rice, whole rye, whole grain barley, buckwheat, and quinoa (pronounced "keen-wah").


Recipe Ideas:
Banana Oat Breakfast Cookie



Ingredients

* Nonstick cooking spray
* 1 large banana, mashed (1/2 cup)
* 1/2 cup chunky natural peanut butter (unsalted and unsweetened) or regular chunky peanut butter
* 1/2 cup honey
* 1 teaspoon vanilla
* 1 cup rolled oats
* 1/2 cup whole wheat flour
* 1/4 cup nonfat dry milk powder
* 2 teaspoons ground cinnamon
* 1/4 teaspoon baking soda
* 1 cup dried cranberries or raisins

Directions

Preheat oven to 350 degrees F. Lightly coat two cookie sheets with cooking spray; set aside. In a large bowl, stir together banana, peanut butter, honey, and vanilla. In a small bowl, combine oats, flour, milk powder, cinnamon, and baking soda. Stir the oat mixture into the banana mixture until combined. Stir in dried cranberries.

Using a 1/4-cup measure, drop mounds of dough 3 inches apart on prepared baking sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to a 2 3/4-inch round, about 1/2-inch thick. Once baked, each cookie will be about 3-1/2 to 4 inches in diameter.

Bake, one sheet at a time, for 14 to 16 minutes or until browned. Transfer to wire racks to cool completely. Store in an airtight container or resealable plastic bag for up to 3 days or freeze for up to 2 months; thaw before serving.

Mushrooms


Health Benefits:
Mushrooms are loaded with a potent disease-fighting antioxidant called ergothioneine. This antioxidant helps cells in the body ward off damage from dangerous oxygen molecules called free radicals, which may play a role in serious illnesses, such as heart disease, cancer, and Alzheimer's disease. Mushrooms also are a good source of potassium, which may cut the risk of high blood pressure and stroke. In fact, a 3-ounce portobello mushroom contains about as much potassium as a small banana.

Preparation:
Roast, sauté, grill, or eat this heart-healthy treat raw. Researchers say both cooked and uncooked forms provide cardiovascular benefits. So pile them on salads, on an antipasto platter, or over pasta.

Recipe Ideas:
Garlic-Herb Mushrooms





Ingredients

* 3 cloves garlic, minced
* 3 shallots, peeled and cut into thin wedges
* 2 Tbsp. olive oil or canola oil
* 1 1/4 pounds maitake, shiitake, oyster, or white button mushrooms, broken into clusters or sliced (about 8 cups)
* 1/4 cup snipped fresh mixed herbs such as tarragon, rosemary, basil, oregano, and/or parsley
* 1/4 tsp. coarse salt or salt
* 1/4 tsp. cracked black pepper

Directions

In a large skillet cook garlic and shallots in hot oil over medium-high heat for 2 minutes. Add maitake mushrooms. Cook, carefully stirring occasionally, for 10 to 12 minutes until tender. Button and oyster mushrooms will take a total of 6 to 8 minutes; shiitake mushrooms need only 4 minutes. Stir in herbs, salt, and cracked pepper.

Tea


Health Benefits:
Tea, whether hot, cold, or infused into foods, has the power to keep hearts healthy. Studies have shown that regular tea consumption has a long list of benefits. It helps prevent cancer and heart disease; it may reduce the risk of stroke, obesity, arthritis, and diabetes; and has antioxidants that protect the body from the effects of aging. It may also protect against tooth decay and osteoporosis.

Preparation:
We all know you can drink tea, but you also can cook with it.
. Infuse rice by cooking it in brewed Sencha or Jasmine tea instead of water.
. Marinate poultry and tofu in brewed teas. For a floral flavor, try Earl Grey. For smoky taste, use Lapsang Souchong. For currantlike sweetness, consider Rooibos.
. Grind oolong tea and white peppercorns together in a spice mill, then rub the ground mixture over meat, poultry, or fish before grilling or roasting.

Recipe Ideas:
Sparkling Red and Green Tea





Ingredients
Directions

Bring 2 cups water to boiling. Steep 4 individual-size green tea bags in boiling water according to tea package directions. Remove and discard tea bags. Stir a 12-ounce can of frozen juice concentrate (such as cranberry-raspberry or apple-cherry) into tea mixture. Cover and chill mixture until serving time. To serve, fill a tall ice filled glass 1/4 full with the tea mixture..Top with chilled sparkling water or club soda. Garnish with a few fresh berries and lemon wedge.

Nutrition Notes: Made with antioxidant rich green tea, this drink is sweetened with fruit juice rather than table sugar. It provides a good source of vitamin C.

Wowow, very nice thread;

Ngiler mode:=ON;

Great info nih
Btw : ko jadi laper yah ?

boleh nih dicoba,,,

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-------------------------------------

jaaah.,..
jadi laper..
nice recipe bro..
coz I loved dark choco and tea..

thx for the info

jd pengeeeeeeeeeeeeeen....

Kayaknya enak2 ya.. yg sudah dioleh

nice info, thx

gw mau smuanya BRo,..damn yummy

nice info bro.

wah jadi kepengen salmon nh...

makasih atas infonya so aku gak sembarangan makan lagi dah kalo gitu..

waduh ada resepnya sekalian ya ... hmmmm yammiiii
boleh di coba tuh ... ijin copas ya

boleh di coba juga.......

nice...nice...thx bro...