101 Healthy Recipes

About Cumin

Cumin is a type of spice, which belongs to Apiacea family. It is originated from East India and eastern Mediterranean region and grows well in hot climate.

Cumin is used as spice due to its distinctive aroma. It is commonly used in Indian foods and Mexican cuisine. Cumin is frequently used in preparing salsas or combine with chili to enhance its taste. It is also a good source of seasoning to ground meats.

Cumin is used to spice up bread and rice when necessary. It makes your lamb and chicken taste better when combined with chilli powder and garlic.

Health Benefits of Cumin

• The essential oils in the spice help fighting the virus that cause common cold. It is good at preventing cough as the excess mucus in our respiratory system is dried up. Its rich contents of iron and vitamin C help building better immune system in your body to keep the infection at bay.
• The presence of iron is also good for lactating mothers as they need more of the mineral. Thymol in cumin is said to promote secretion of milk from the glands. Another important mineral which the food provides is calcium. Calcium is vital for lactating mother, as a considerable amount of the mineral will be loss in the lactating process.
• Thymol in Cumin also increases the secretion rate of anti-carcinogenic enzymes. These enzymes help your body to fight against cancers. Besides, vitamin A and C in the plant are useful anti-oxidants. Together with the essential oils, they are great anti-carcinogenic properties, which help prevent cancers effectively.
• The herb is also used traditionally to relieve and heal digestive ailments. It helps to relieve gas in your stomach thus improving digestion and increasing appetite. Cumin is also effective in curing diarrhea and morning sickness.
• Some substances in the essential oils found in cumin are hypnotic. Therefore, cumin is said to be able to improve the conditions of people with insomnia.
• Caffeine and essential oils in the food are anti-congestive which help those who suffer from respiratory disorders like bronchitis and asthma.

** Healthy Cooking Recipes **

About Basil

Basil Image

Basil is a type of herb originated from India. It is called Sweet Basil sometimes. This plant is from the group of Lamiaceae family, which comprises herbs like oregano, mint, rosemary, catnip and sage. Typical sweet basil has large green soft leaves and becomes one of the the main ingredients in Italian food such as pesto and the caprese salad. The herb is also frequently used in cooking Provençal dishes such as soupe au pistou.

Another type, the Thai basil which is used in everyday Thai cooking, can be categorized into 3 main kinds — Holy Basil, Queen of Siam and Horapa, the most popularly used in the United States. It has little greenish purple leaves with purple stems, and tastes like licorice, which make it different from sweet basil.

Basil is an excellent healthy add-on; ideal preparing soup, salad and pasta sauce.

Health Benefits of Basil

• Flavonoids in the plant help to prevent cells and chromosomes from being damaged. Researches have indicated that flavonoids such as orientin and vicenin, are capable of shielding chromosomes and cell structures from being harmed by radiation and oxidization.
• The present of essential oil inhibit certain types of bacteria from growing, especially those resistant to antibiotics, among others enterococcus, staphylococcus, e. coli  and pseudomonas.
• Eugenol, an important element in essential oil, has an anti-inflammatory effect. It blocks an enzyme known as cyclooxygenase. Therefore, basil is used to relieve inflammatory discomforts, such as inflammatory bowel conditions and rheumatoid arthritis.
• The food is also rich in vitamin A, which helps to protect the cells from being damaged by free radicals. Free radicals are refrained from oxidizing cholesterol in our body, thus preventing the hazardous build-up in the blood vessels.
• Magnesium in the herb helps relaxing the heart and blood vessels, thus promoting smooth blood flow. Nutrients like vitamin C, calcium, iron and potassium can also be found in Basil.

** Healthy Eating Diet **

Cooking Technique – Poaching

Poaching is a cooking technique where food is being gently simmered at low heat in liquid, generally water, stock, milk or wine. There are also people who use bouillon to produce broth to poach. The liquid produced from poaching would then be preserved to make sauce for the dish.

There are 2 ways of poaching:

• Shallow Poaching. Foods are cooked in very little amount of liquid. The mixture will never be brought to a boil, but the temperature is close to the boiling point.
• Deep Poaching. Sufficient water is required to cover the ingredients, then the water will be brought to a boil before simmering.

The cooking technique is perfect in preparing ingredients like poultry, fish, eggs, and other foods, which easily turn tough when boiled.

Benefits of Poaching

• The main reason for poaching is to reduce the excess fat of the food.
• The method is popular especially among people with health conditions or some health-watchers, as the it is an oil-free cooking method.
• This is one of the quicker, simpler and more convenient ways of cooking. It is suitable for hiking and camping.
• Foods become easy to digest when prepared with the cooking technique.

** Healthy Eating Recipes **

Cooking Technique – Boiling

Boiling is a cooking technique where foods are cooked in boiling liquid. Water is usually used as a medium of preparing foods in this way. However, the uses of milk or stock are not uncommon either.

Boiling can be carried out in two different ways:

• Boil the liquid before putting in the food, and continue to heat until the mixture is reboiled. Then, reduce the heat and simmer for a longer time.
• Place the food in the liquid with room temperature, then increase the heat and bring to a boil. Reduce the heat afterward and allow simmering.

Benefits of Boiling

• You can retain the nutrition and color of green vegetables with well controlled boiling time.
• Germs in foods are effectively diminished with the method.
• It is a good way to cook older and tougher meat as the food becomes palatable and digestible.
• Great-flavored stock can be produced with the technique
• Minimal attention is required to prepare foods this way. And furthermore, it is simple and safe.

** Healthy Eating Recipes **

Cooking Technique – Grilling

• Grilling can be defined as cooking foods with high temperature of direct heat. The foods can be either placed on top or below the source of heat.
• It is the favorite method used to cook low fat meals.
• The cooking technique enhances the taste of by adding the smoky flavor to your foods.
• The method can be used to prepare meat, seafood and vegetables.

Benefits of Grilling

• Grilling is a healthy method of cooking because you need not add in extra fats to your foods. If grilling is use to prepare meat, the high heat liquefy fat in the food and allow excessive fat to drip away.
• Using the cooking technique can basically preserve the flavor of your foods and prevent the loss of important nutrients.
• Time used to prepare foods using this method is shorter comparatively to stove or oven cooking. Grills can achieve higher temperatures and that cut down the duration of cooking.
• Grilling can be carried out in the open air, so you can prevent the raise of room temperature. This is vital especially during summer. You can cut down on the use of air conditioning. It saves you energy costs.

** Healthy Food Recipes **

Cooking Technique – Baking

Baking is a cooking technique of prolonging time of preparing food using dry heat method. The common instrument used to bake is oven.

The cooking method is usually used to prepare breads, cookies, cakes and other pastries, but it is also a healthy way people use to cook poultry, lean meat, seafood, fruits and vegetables.

Baking can be carried out covered or uncovered and the present of additional fat or oil is unnecessary.

Benefits of Baking

Foods baked are generally more delicious as the original taste is largely retained. They are more juicy and flavorful. Usually, the fat content is lower compare to foods prepared using other techniques as no additional fat or oil is used.

Baking reduces simple carbohydrates in your cuisine. This way of cooking helps decreasing the cholesterol in foods. It is a favorite method to prepare weight loss diets, especially those low-fat diets.

** Healthy Cuisine Recipes **

About Parsley

Parsley Image

Parsley is the most popular herb used worldwide. It can be found year round in the supermarket. The herb can be grown almost anywhere, even in the flower pot. However, it grows well in moist and humus-rich soil, with partially shade from the direct sunlight.

There are 3 main types of Parsley: Curly, flat leaf and turnip-rooted. The first two types are the most commonly used as herb, while the latter is used as a root vegetable.

Native to eastern Mediterranean countries, the herb has been cultivated for over 2,000 years. The Romans were the first to use the plant as a food, while the Greek used it more for medicine. In the 17th century, the plant spread to the Americas and now it is the most widely used herb in the United States.

While choosing, go for those with bright green leaves and not wilting. To store, wrap parsley in a paper towel and then inserted to a plastic bag. Keep it in the fridge for up to a week.

Health Benefits of Parsley

• The herb is commonly used for congestion and inflammation of the kidneys and bladder. It is also good to the liver and spleen.
• The food helps remove gallstones of the gall bladder.
• Parsley helps improves the function of optic nerves, the sympathetic nervous system and the brain.
• The food is useful in helping body to expel watery poison, excess mucus and to reduce swollen glands
• The juice of the herb helps maintain good condition of blood vessels.
• To cure stiff fingers, drinking parsley root tea may help, as claimed by some people.
• In terms of nutrition, parsley is high in vitamin A, beta-carotene and vitamin C.

>> More healthy recipes: ** Healthy Cooking Recipes **

About Zucchini

Zucchini Image

Zucchini is a native American plant. It is a type of vegetable from the gourd family. It is cylindrical in shape like sausages and in dark green color, mottled with white spots. You may sometimes find the one in yellow. The flesh of the vegetable is watery and the taste is mild.

Zucchini can be found year-round. However, the best zucchini is usually harvested in late spring. For the same size, the heavier the zucchini, the tastier it is, as it has sufficient moist in it. Besides the weight, a good zucchini would have a firm feeling when gently pressed. The texture should look even and glossy without any sunken spots.

The best zucchini usually grows to between 1 to 8 inches long. The smaller the type, the better it tastes. When growing too large, it becomes woody and tastes bitter. Some may even develop pricky hairs.

Health Benefits of Zucchini

• The food is very suitable for those under weight loss diet program as it is very low in calorie (only about 15 kcalories per 100 g)

• The vegetable which is beneficial to asthma patients as it contains Vitamin C. The vitamin is a superb antioxidant to prevent cardiovascular diseases and cancers.

• High content of beta-carotene in the rind prevents body cells from being damaged by oxidation process.

• Frequent consumption of zucchini helps lower the homocysteine level. High level of homocysteine increases the risks of coronary heart disease, stroke and peripheral vascular disease.

• Magnesium and phosphorus present in the vegetable is vital for strong and healthy bones.

• For people with high cholesterol, eating the food is believed to be able to control it well.

• There are lots more nutrition in zucchini, such as manganese, dietary fiber, iron, niacin, potassium, riboflavin, thiamine, zinc, vitamin A and B6.

>> More tips: ** Healthy Food Recipes **

About Arugula

Arugula Image

Arugula is a bright green leafy plant from the family of mustard. Known by other different names like rocket, rucola, rugola, rucketta or roquette, it is a plant with strong peppery taste. The leaves can grow to between 3 to 8 inches long.

Originated from the Mediterranean region, arugula has been grown since the ancient Roman Empire to make aphrodisiac to increase potency. Arugula grows easily and can be even planted in a small pot in the garden of your own house.

The plant can be eaten together with any food, but it tastes best with meat and fish. It is a popular ingredient in preparing salads. To prepare a salad recipe, it is best to select the younger leaves as they are milder in taste and tenderer. Older leaves taste a little more bitter and suitable to use for steaming and sautéing.

Health Benefits of Arugula

• The primary health benefit of this plant is the phytochemical contents such as glucosinolates and sulforaphanes, which usually have antioxidant activities to prevent cancer cell development. They also carry the task of stimulating enzymes to help our body in detoxification.

• The present of iron in the food helps body to produce red blood cells and to carry oxygen to the red blood cells. As the matter of fact, experts agree arugula helps improve blood quality in our body.

• The plant is very low in calories, only about 25 kcalories in every 100g. It is an ideal recipe for those weight watchers.

• Existence of dietary fiber slows down the conversion of carbohydrate to glucose and help in stabilizing the glucose level in the blood.

• Enrich with vitamin C protects the body to against immune system deficiencies, reduce the risks of eye disease and fight against skin wrinkling.

• A great source of vitamin A is essential in maintaining good vision, reducing the risks of heart diseases and cancers.

• Vitamin K present in the plant responsible to slow down and to stop the bleeding. It also prevents loss of bone density in our body.

• With vitamin P, the food promotes the absorption and use of vitamin C in the body.

>> More tips: ** Healthy Food Recipes **

About Borlotti Beans

Borlotti Beans Image

• Borlotti beans are medium tan beans with dark magenta streaks. They are used widely in typical Portuguese, Italian and Turkish cooking.
• When cooked, the beans will turn to light brown.
• They taste like nuts and have the creamy texture.
• Cranberry beans and French horticultural beans are two other names used.
• Borlotti beans are available in fresh and dried forms. Dried beans have longer shell life and easier to find in the market, while the fresh ones have to be used within a week.
• The beans are best to be used to prepare cold bean salad.
• In case they are not available, they can be substituted with cannellini beans, pinto beans and tongues of fire beans.
• Cranberry beans in the US are similar to the Italian borlotti beans. The United States Department of Agriculture claims that the majority borlotti beans marketed in Italy are the cranberry beans exported by the US.

Health Benefits of Borlotti Beans

• It is a low Glycaemic Index (GI) food which is suitable for diabetic patients.
• The bean contains vitamin B1 which is essential for carbohydrate metabolism.
• It is a good source of iron which helps the red blood cells to carry and deliver oxygen to the whole body.
• The present of potassium is the key to good kidney function and muscle contraction.
• This food helps maintaining pH of body fluids and building strong bones and teeth with existence of phosphorus.
• Magnesium in the bean helps to produce energy and vital in muscle and nerves functionality.
• The food is good to the pregnant mother as the folic acid promotes duplication of chromosomes.

>> More tips: ** Healthy Food Recipes **