Tag Archives: Lentils

Healthy Eating…How to lose weight and eat the foods you love!

No more diets 20 March

It is getting really hot here and I know some of you are not so lucky and as my friend Sally very nicely puts it you are freezing your assets off.

Therefore I have picked a lovely  Thai Pork salad for those of you in warmer climes or who just fancy some Thai food and a lovely vegetarian Chilli for those of you who don’t eat meat or have meat-free days.

Something for everyone my protein shake this week is a Mango and Apple one as mangoes are now in season  I bought some when I went to the market and when I arrived home one of my neighbours had dropped in a big bag of mangoes. What to do with all those mangoes was soon solved…

I made mango chutney with some and some of the green ones we slice and eat with a spicy Thai dip as a snack… The remainder I froze in portions to use in my protein drinks or smoothies.

To make Thai spicy dip:
Finely chop one small shallot, 1 clove of garlic, finely slice 6/8 fresh chillies, add 3 tbsp fish sauce and 2 tbsp fresh lime juice…I stir in a little-chopped coriander. If the dip is too salty add a little warm boiled water.

Lovely to dip your fresh mango in…

Before I forget… How is everyone getting on??? Are you on track and starting to shed some pounds/kilos…Are you losing your sweet tooth??? Are you finding it hard???Please speak to me in comments and if you have a favourite recipe then please message me and I am happy to share it…

Thai food is a great choice for gluten-free and dairy-free eaters because it is rice-based and uses a lot of coconut milk. … Traditional Thai soy sauce is gluten-free, but just be careful when eating out as restaurants may use wheat based Chinese soy sauce.

Thai food is low on carbs,  includes lots of fresh vegetables and herbs and most dishes are cooked very quickly so everything retains its colour and flavour, in fact, preparation most times takes longer than the actual cooking.

This Larb recipe can be made using chicken or Pork. I have used Pork Mince for this.

Larb Moo.

Thai Spicy  Pork Salad

Ingredients: Serves 1-2 people.

  • 200 gm Pork or chicken mince.
  • 3 shallots finely sliced.
  • 2 spring onions finely sliced green tops as well.
  • A handful of fresh Mint, pick the leaves from stem and tear the leaves into large pieces( mine is a big handful)  I love mint.
  • A handful of fresh coriander chopped.
  • A few Thai Basil leaves for the decoration.
  • I Lime use half to a whole lime juice depending on personal taste.
  • Dried chillies..dry roasted in a pan and grind in pestle and mortar.
  • 1 large tbsp toasted rice.( recipe below)
  • 1-2tbsp Fish Sauce.
  • Small amount palm sugar….I use it sparingly or not at all.

Lets Cook!

Using a small saucepan dry cook the mince, I add a small amount of water to stop it from sticking.

 

Stir until cooked, remove the pan from the heat.

Stir in toasted rice, sm amount palm sugar, chilli( as desired) start with 1 tsp and once all ingredients added ..taste and add more if required.

Thai spicy pork salad

Stir in the mint and coriander, shallots and spring onions, stir well but carefully.

Add fish sauce and half of the lime juice.

Taste! if required add more chilli, fish sauce and or lime juice and Taste again as lime and chilli. Put in a serving dish.

Garnish with Thai Basil leaves.

Serve with steamed boiled rice /Thai sticky rice or if you don’t want to eat rice it is lovely served in lettuce cups.

As an accompaniment serve with sliced cucumber, sliced white cabbage, green beans and Thai basil leaves.

Thai’s eat a lot of raw vegetables with Larb which is why it’s a fairly healthy meal and if a chicken is used it has even fewer calories.

It is an ideal dish if you are watching the calories as are many Thai dishes.

NB: To make dried rice mix, Take a thick bottomed pan and put it on a medium to low heat, cover bottom with uncooked sticky rice( if you don’t have any) normal rice will do. Stir until rice turns a golden brown colour, tip into pestle and pound until powdery but slightly coarse.

N.B. Glutinous rice is gluten-free. The misleading name simply comes from the fact that glutinous rice gets glue-like and sticky when cooked. … It all comes down to starch content.

You can store the rice in a small container and it will keep for 6-8 weeks…

I hope you enjoy this dish as much as I do…I love this salad.

Next, I have this lovely meat-free dish made by my friend Richard…He is not vegetarian but likes to have meat-free days.

Vegetarian Chilli.

Richards vegetarian chilli

Ingredients:

  • 1 large onion roughly chopped
  • 1 carrot finely chopped
  • 1 stick of celery finely chopped
  • 1 tomato finely chopped
  • 1 tbs tomato paste
  • 3 cloves of garlic
  • 3 chillies
  • A handful of chopped green beans
  • 100gm  black lentils
  • 125 gm of mushrooms finely chopped.
  • 2 tsp each of cumin, chilli powder and coriander powder.
  • I can of red kidney beans

Let’s Cook!

Saute your onions in a little oil and they are transparent 2-3 minutes then add chopped garlic and cook for a further 2 minutes then add all the other vegetables including the lentils…

Add the tomato paste and then the spices cook for 15-20 minutes until all the vegetables are soft and then add the kidney beans, cook until the lentils are soft. Check the seasoning and add salt and pepper as required.

Lovely served with courgette ribbons, cauliflower rice or on a small jacket potato. 

I asked Richard if he soaked his lentils and he said no as they like them al-dente I myself do not cook very much with lentils and so I soaked mine. I think with lentils it is down to personal choice.

Richard also said that the chilli had as good a texture as one he usually makes with meat. It certainly looks very tasty in his photo…Doesn’t it??

You can also use basic vegetable mix and add a creamed potato topping to make a lovely shepherds pie.

Thank you, Richard, for sharing your vegetarian chilli with us…

Now tell me honestly how is your new eating plan going do you find my hints and tips helpful???

The protein shake we tested this week was a Mango and Apple Protein Shake.

MANGO Protein drink

Ingredients:

3/4 cup of coconut water or liquid of your choice.

1/3 cup of greek yoghurt

1 Cup of frozen Mango

1/2 a green apple peeled and sliced

2 cheeks of lime juice ( optional)

1 tsp of chia seeds per glass ( optional)

I didn’t add any sweetener to this mixture as it was sweet enough for me but if you need a little more sweetness then add some honey.

Play with your fruits and flavours as long as you stick to the measurements when making a protein drink.

I still much prefer the very first protein drink I made the Raspberry and Beetroot Protein Drink   

It tastes amazing and the colour just pops it is such a vibrant pink colour and all natural ingredients… If you missed this post it gives you further information on making your own protein drinks and what alternative liquids you can use instead of my prefered coconut water.

Now…

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Moderation... I haven’t mentioned that word today …Is it working for you? How is the 80%/20% going? I really find it works well for me and if I add a couple of pounds then I rein it in and make sure I get them off…Far better to shed a few pounds than let it keep totting up and that few become a lot…Also, I don’t eat very late in the day anything that I fancy I will have no later than about 3pm as if I snack too late then I  don’t want my evening meal and then I do want to snack…

I also never eat until I can’t move…I am used to finishing my meal and thinking I could just eat that little bit more but I know if I do then it becomes uncomfortable and I don’t like that overfull feeling…

I am quite hard on myself really … But stubborn and single-minded enough to tell myself enough…Moderation…

Until next week when I will give you a few more healthy recipes maybe some soups as I hear that it is very cold for some of you … I am going to be pickling some Pineapple with jalapeno peppers now doesn’t that sound awesome and by special request from little Lily a pineapple shake…she loves the shakes as she doesn’t get them in the village no mod cons there …Now it is school holidays she is staying here and a great little helper she is she helped her daddy make meatballs for tonight’s dinner which were very nice but filling.

Exercise...Mine has been a lot less this week as I pulled my calf muscle and it was nearly better when I misjudged a very small incline where it shouldn’t have been and pulled it so it is again giving me a little gyp…Not as bad as it was but enough so I can’t walk as fast as I normally do also I think that I will need an early morning walk as it is getting too hot to walk in the middle of the day…

How is your exercise going?…What do you love to do?…Walk, run, go to the gym, swimming

If anyone else has a lovely healthy recipe they wish to share then please let me know…

Connect to Carol( Moi)

New additional Bloghttp://myhealthyretirement.com/welcome-to-orienthailiving-my-first-post/

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Let’s do this! xx

 

 

 

 

 

 

 

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Healthy Eating…Potassium

lady holding veggies

 

Potassium is vital to our good health and we need to eat enough potassium each day to maintain a healthy body.  Potassium can be found in every one of our bodies cells and plays a major part in our continued good health. Although let us be clear it is not potassium alone which keeps us healthy.

But to feel our best we should eat enough potassium-rich foods every day to help prevent certain chronic conditions. Regularly not eating enough potassium-rich foods could jeopardise our long-term health in many ways.

Recommended daily amounts:

Adults over the age of 19, adolescents between 14 and 18 years old and pregnant women should consume 4,700 milligrams of potassium each day while limiting themselves to 1,500 mg of sodium.says the Food and Nutrition Board. Nursing women over the age of 14 need more: 5,100 milligrams daily.

Please note however and I always stress this …moderation… but too much can be just as damaging to your health.

The body needs a delicate balance of potassium to help the heart and other muscles work properly. But too much potassium in your blood can lead to dangerous, and possibly deadly, changes in heart rhythm.

Home cooking does determine our intake of potassium but boiling depletes potassium. For example, a boiled potato has almost half the potassium of a baked potato. To preserve potassium, eat fruits and vegetables raw,  roasted or lightly steamed.

Food rather than supplements is always a better option for increasing your intake of nutrients as foods contain fibre as well. Let food be thy medicine is my mantra. I just have this thing about supplements of any sort and maybe it is me but I prefer to eat food rather than take a powder or tablet.

I know what is in my food… That’s me, folks …

Here is a little list for you of foods high in potassium:

  • Winter squash, cubed, 1 cup, cooked: 896 mg
  • Sweet potato, medium, baked with skin on 694 mg
  • Potato, medium, baked with skin: 610 mg
  • White beans, canned, drained, half cup: 595 mg
  • Yoghurt, fat-free, 1 cup: 579 mg
  • Halibut, 3 ounces, cooked: 490 mg
  • 100% orange juice, 8 ounces: 496 mg
  • Broccoli, 1 cup, cooked: 457 mg
  • Cantaloupe, cubed, 1 cup: 431 mg
  • Banana, 1 medium: 422 mg
  • Pork tenderloin, 3 ounces, cooked: 382 mg
  • Lentils, half cup, cooked: 366 mg
  • Milk, 1% low-fat, 8 ounces: 366 mg
  • Salmon, Sustainable fishing, 3 ounces, cooked: 326 mg
  • Pistachios, shelled, 1 ounce, dry roasted: 295 mg
  • Raisins, quarter cup: 250 mg
  • Chicken breast, 3 ounces, cooked: 218 mg
  • Tuna, light, canned, drained, 3 ounces: 201 mg
  • Coconut water, 100 gm: 250 mg

I always get my daily fix of coconut water from a little man up the road when I come back from my daily walk it is a most welcome drink as he always has a chilled one for me… I love it and it does you good…just be careful if you buy coconut water in a bottle or can that it doesn’t have added sugar and the like because it then takes it from that healthy coconut water to something that is not so healthy. Just beware and read the labels I never trust claims on the front of the bottle and it should have an ingredient list of one…Coconut water ..pure and simple…

Fresh Coconut

There is nothing like a healthy drink of Coconut juice fresh from the fruit.

If you take prescribed medication, please before you embark on any change of eating plan always ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

 

If you enjoy these Healthy eating posts please let me know in comments and reblog or share so everyone can see how easy it is to eat healthily it is just being aware… And I love fudge.. or burfee…

Until next time stay safe, laugh a lot as of all the medicines laughter is the best….

 

 

 

Memory Lane.

I was doing my first job of the day….  answering comments and reading blogs on my reader and came across one of my favorite food blogs.

It was for a lentil curry and I do like a bit of spice https://healthyindiankitchen.wordpress.com/2016/07/06/whole-green-moong-lentils-curry/

..yum it gets those taste buds a zinging 😉

Years ago when my kids were little and I don’t mind saying it was struggle at times …6 hungry kids to feed and I have never been a fast food mum…but have always cooked and loved it….Well… can you imagine buying jars of  pasta sauce to feed 6 hungry mouths and two adults every day?…plus any stragglers… Our food bill would have been off the scale.

So I was nothing if not inventive….. Well that green-moong lentil curry set of that lightbulb…I used to make this dish and it was a big one with a bacon Hock and a mix of dried lentils and veggies….cook it for a few hours and had this wonderful , warming stew full of soft melt in your ham/bacon …served with hot crusty Bread….One of my girls reminded me of this a while ago and said she remembered how lovely it was….

So thank you   https://healthyindiankitchen.wordpress.com/2016/07/06/whole-green-moong-lentils-curry/ I will be away to my kitchen with a smile 🙂