Monthly Archives: June 2017

Egyptian Lamb Flatbreads

Lamb is very expensive here and a treat for us…Monday we had a lovely butterflied shoulder and had some leftovers ..cold lamb is not very nice so decided to make some flat bread..a first time for me and I was really pleased with how they came out..very quick and easy to make and use the leftover lamb. Hence my Egyptian Lamb flatbreads.

Ingredients:

Flat Bread:

1/4 cup milk.

1/2 cup water.

2 cups flour.

1 tbsp Baking Powder.

2 tbsp oil

1/2 tsp salt.

Filling Mix:

300 gm leftover cooked lamb…can use beef, pork or chicken.

1 lemon finely zested.

juice half lemon.

2 tsp black pepper.

1 tsp oregano or marjoram.

1 tsp dried thyme

I tsp Paprika.

1 tbsp cumin seeds, toasted.

2 eggs beaten.

1 tsp sea salt….I always use Himalayan salt.

4 Spring onions finely sliced.

Method:

Make flatbreads.

Sift dry ingredients together. Add liquids and mix thoroughly…I used my food processor and it took literally 2 mins…. if that and formed a ball. If it is too sticky add little more flour. Divide into 8 pieces. Flatten with the heel of the hand and roll out very thin.

My first attempt at this and I didn’t roll mine out thin enough to start with.

Heat pan and cook 2/3 minutes each side turn over with tongs or fish slice and done… finito..ready to fill…easy peasy.

Lamb Filling:

Chop lamb into rough little chunks and pieces. Put in large bowl with lemon zest and squeeze half of lemon juice into the mix. Add all your spices, the eggs, salt and pepper and most of the spring onions..retain some for garnish. Mix together thoroughly.

Lay out flatbreads and cover half with filling, then fold over and press together. You get half-moon shape.

Get 2 large baking trays rub one with Olive oil Lay flatbreads on an oiled tray, lightly rub other tray and pop this on top of flatbreads. Put trays into preheated hot oven and cook 6-8 minutes. This way the flatbread will get lovely and crispy on top. If you have small trays you may need to do in batches.

Depending on size of flatbreads cut in two …I left mine whole as I served individually( see picture) and not on large serving plate but for a party or just because you want to….. serve on one dish with Houmous… Just as a little note it was my young grandson(11) who arranged these on the plate for me…didn’t he do well?

.Recipe  for hummus can be found on a previous blog ..published June 18th ..titled ..If you think sunshine brings you happiness, then you haven’t danced in the rain.

https://blondieaka.wordpress.com/2015/06/18/if-you-think-sunshine-brings-you-happiness-then-you-havent-danced-in-the-rain/

The yoghurt dip was made with some chopped mint, good squeeze lemon juice and a pinch of salt.

Scatter over reserved onions, sprinkle with little cumin. Serve with lemon/ lime wedges.

Voila ………… Eat and enjoy!

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Its my blog and I’ll swear if I like …

Reblogged as I also don’t like swearing..in context in a film or novel I can bear it but overused..No! Not for me!

newauthoronline

Licence to use obtained – Copyright nazlisart at 123RF

I recently read a post in which the author liberally employed the use of expletives/swear words. The article was on the subject of marketing and made a number of valid points. However the utilisation of foul language detracted from the points being made (to my mind at least) and had it not been for the employment of swear words I would have shared on Twitter.

I don’t consider myself to be a prude. There is a place in factual articles for the employment of expletives. For example a report of court proceedings will (quite properly) report that the defendant swore at a police officer and repeat the words used. I am frustrated when certain newspapers refuse to print expletives in full. Adult readers know what foul language is and are perfectly able to cope with reading it when it is necessary…

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Smorgasbord Health 2017 – Top to Toe – The Immune System and Digestive System and A Chicken Sandwich

A most fascinating post..A must read and we most certainly should be more mindful of what we eat 🙂

Smorgasbord - Variety is the spice of life

Smorgasbord Health 2017

The immune system- The Digestive process.

In my book, Just Food for Health, the chapter on the digestive system is nine A4 pages long (there are a few illustrations). You are used to seeing long posts from me which is why I split the Digestive System and the Immune System into shorter posts in the Top to Toe Series.

https://smorgasbordinvitation.wordpress.com/smorgasbord-health-2017-top-to-toe/

I wrote this short story to describe the passage of a very common and tasty snack that many of us enjoy. Usually with only one thing in mind. The taste.. However, perhaps after following this chicken sandwich through your digestive tract you might think about it in a different way. For those who read this last year.. apologies but I wanted to link the Top to Toe Digestive System and Immune System together

Antibiotics.

Firstly, though a little about antibiotics. Most of the stories in the media are about…

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The Real Treasure of the Caribbean: Haiti, Part 3. Liberty Soup.

A lovely story of triumph and freedom over adversity which makes this recipe for Liberty Soup all the more special…..

koolkosherkitchen

The final and the most important installment of this set of recipes (for Part 1, click here; for Part 2, click here) is unique – where else do you see a dish that symbolizes liberty? On January 1st, Haitians celebrate not only the beginning of a new year, but first and foremost, the beginning of their country’s independence, and they celebrate it by eating Soup Joumou – the pumpkin soup, or yellow soup, as they call it.

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The Statue of the Unknown Maroon (runaway slave), by Haitian sculptor A. Mangones, proudly stands in front of the Presidential Palace in Port-au-Prince as a symbol of the Haitian slave revolution that won Haiti her freedom in 1804 and thus created the second independent nation after the United States. No wonder this unique historical event is celebrated by a unique dish, a combination of soup and stew, but more on the…

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” Tonight we are serving …………”

My virtual dinner party and did we have some lovely recipes bought by the lovely Esme, Gail and Preshana..Great dishes ladies and a massive thank you to Esme for putting them all together for us…Until next time Enjoy!

The Recipe Hunter

TRH Tonight we are serving ...........

Just imagine, if we could make a wish and find ourselves all around the same dinner table.  Wouldn’t that be fun????

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Backing up your Blog Content

Something I guess we all need to do…Thank you, Suzanne, it was super easy and done in the blink of an eye

suzannebowditch

I just read some great advice from Hugh W Roberts blog, hughsviewsandnews.com. Its something that I’d never thought of – backing up your blog content – especially if you have a lot of posts, images, comments etc. Who wants to lose that?

So here are some easy steps that will prevent that and ensure you have a back up in place.

Backing up your blog content:

1. Go to the WP Admin (your dashboard)

2. Click ‘Tools’ and a side window will open

3. Click ‘Export’ – ‘Choose what to export’ -click ‘All content’

4. Click ‘Download export file’

5. All content will be downloaded – you will receive a message from WordPress, saying that they will email you a link to the file

6. Go to your email box – look for the email

7. Click on the link in the email and the backup will be downloaded to…

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Healthy foods which may help reduce your blood pressure.

lady holding veggies

Controlling your blood pressure is one of the most important things if not the most important thing you can do to improve your health and increase your lifespan. Of course, most of us now know there are alternatives to popping pills: Many foods can lower blood pressure naturally. Rather than cutting things out, science shows that you can really benefit from adding these foods to your diet.

These are all healthy foods that can be part of your diet. But whether any one food can lower your blood pressure isn’t entirely clear and will likely depend on a host of variables including your current blood pressure, your genes, how much of the food you consume and how often, and other components in your diet and exercise.

Of course, never ever stop taking any prescribed medication for your Blood pressure without your doctors say so. Always discuss you diet plans with your doctor if you are on medication and also if he is prescribing medication and you have not yet started taking it then discuss it with him..Show him that you have done your research and what you plan to do to help and he should be receptive to this and monitor your Blood pressure for a period of time to see if what you are proposing lowers it…Always ask, more and more medical practitioners are looking at natural methods of treating some conditions.

Work with your doctor.

A healthy diet and adding certain foods to that diet may help further reduce your blood pressure.

You probably already know that a diet rich in foods containing potassium, calcium and magnesium may help prevent or help normalise high blood pressure. But are there specific foods?

Salt has always been thought to be a major player in reducing blood pressure ..however new schools of thoughts and current research into salt is raising doubts about this.

Myself I live in hot, humid climes and I need to keep my salt intake up..not in excess but not to cut it out as much as I can….my blood pressure has reduced since living here. I will admit it is lifestyle, diet and exercise which has all contributed to that. Nothing in isolation. While I am on the subject of salt in the diet this is a good  article about salt and the diet    

It doesn’t advocate cutting out salt completely or diving into the salt pot….Moderation not abstinence is what it is saying…

Below are some foods which if incorporated into your diet and some or most you may already be eating can help lower your blood pressure.

Leafy greens, which are high in potassium, include Romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, Swiss chard and broccoli.

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But PLEASE DON’T discount frozen vegetables as they contain as many nutrients as fresh vegetables, and they’re easier to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.

Red Beets

Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Current research also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.

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For a 2013 study in Nutrition Journal, Australian researchers looked at the effects of beet juice on blood pressure among healthy men and women.. Participants drank either beet plus apple juice or plain apple juice, then had their blood pressure monitored over 24 hours. The results: The researchers observed a reduction in systolic blood pressure six hours after participants drank beet juice, especially among the men. Beets naturally contain nitrates, which ease blood pressure

Servo, M., Lara, J., Ogbonmwan, I., & Mathers, J. C. (2013). Inorganic nitrate and beetroot juice supplementation

You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips.

Be careful when handling beets the juice can stain your hands and clothe and also colour your urine…

Oatmeal

Fits the bill for a high-fiber, low-fat way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.

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Overnight oats are a popular breakfast option. To make them, soak a cup of rolled oats and a cup of nut milk or milk of your choice in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.

Bananas

Eating foods that are rich in potassium is in my book better than taking supplements.

Bananas

Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack.

Salmon, mackerel, and fish with omega-3

Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.

salmon

The only warning I would give on this is to make sure that fish is from a sustainable source and not farmed.

 Seeds

Unsalted seeds are high in potassium, magnesium, and other minerals known to reduce blood pressure. Enjoy a cup of sunflower, pumpkin, or squash seeds as a snack between meals…. a nice healthy snack.

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Chillies

For those who know me can just imagine the smile on my face …I love chilli and for anyone with high blood pressure, chilli peppers might be just what the doctor ordered, according to a study reported in the August issue of Cell Metabolism, a Cell Press publication. While the active ingredient that gives the peppers their heat – a compound that is known as capsaicin might set your mouth on fire, it also leads blood vessels to relax, the research in hypertensive rats shows.

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For those who can’t tolerate spicy foods, there might be some hope for there is the existence of a mild Japanese pepper, which contains a compound called capsaicinoid that is closely related to capsaicin limited studies shows that these capsaicinoids produce effects similar to capsaicin.

 Garlic

Garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.

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To read more about the benefits of garlic then click here

 Dark chocolate

2015 study found that eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 gms per day of dark chocolate may be associated with a lower risk of CVD.

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Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate.  So you can enjoy your chocolate without feeling guilty it is healthy

 Olive oil

Olive oil is an example of a healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.

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It’s also a great alternative to canola oil, butter, or commercial salad dressing.

Virgin Coconut Oil

new study looking at Virgin Coconut Oil and Hypertension was just published in Malaysia in the journal Evidence-Based Complementary and Alternative Medicine. The study compared a diet of “five times heated palm oil” with Virgin Coconut Oil, and a control group.

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Pomegranates

Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short-term.

pomegranates showing fruit

Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.

GREEN COFFEE

Coffee beans are naturally green, but roasting turns them brown. So in essence, green coffee is just another name for unroasted coffee.

While roasted coffee beans have a similar chemical composition to green coffee beans, the roasting process destroys much of its chlorogenic acid. This is the active ingredient that gives green coffee beans additional health properties. It’s also the ingredient extracted for use in supplements such as green coffee bean extract.

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While green coffee bean extract may not be the “weight-loss miracle” Dr Oz claimed, it does appear to benefit blood flow, at least in the short-term.

One 12-week study using 480 ml green coffee extract (equal to 140 ml of chlorogenic acid) found it reduced heart rate and blood pressure by about 8 percent. These benefits were maintained for 12 weeks of supplementation, but only in those who began with high blood pressure. What’s more, benefits were lost once supplementation stopped.

 

Theoretically, drinking more green coffee should have much of the same benefits as supplementing, but it depends on the chlorogenic acid concentration. Doses used in these studies were equivalent to 120-300 ml of chlorogenic acid.

Try swapping your regular coffee for green coffee and then checking for any blood pressure changes after a month.

While this list is not exhaustive of foods which can help lower your blood pressure it gives you a starting point and please speak to your doctor about your plans you may be pleasantly surprised how receptive doctors are when you want to help yourself rather than just popping some pills.

You will also feel much better…I can vouch for that because I most certainly do and I still have the odd cake and biscuit it is about moderation…


Photos used in this post are taken by me(Carol) or from Pixabay and no attribution is required.