Tag Archives: healthy

Swiss Chard and Oat Smoothie

Posted on May 21, 2013 | Leave a comment

While I was browsing the Food Revolution Day website, I came across a frozen fruit smoothie recipe by Jamie Oliver that had oats in it. I never thought of adding oats to a smoothie. Not that I’m a smoothie addict, but nonetheless, it never occurred to me. So I thought for FRD, I’d give it a try.

This is one filling smoothie. You can have it for breakfast and be satisfied. You don’t want to have a calorific drink just to be hungry a minute later.

swiss chard and oat smoothie

Ingredients (1 smoothie)

  • 1 cup Swiss chard, packed (around 4 leaves)
  • 3/4 cup almond milk (any other milk will do)
  • 1/2 a pear, peeled and chopped (an apple will work as well)
  • 1/2 medium banana, chopped (if frozen all the better)
  • 2 tablespoons uncooked oats (quick-cooking or old-fashioned)
  • 6 almonds
  • 1/2 tablespoon chia seeds (can use flaxseeds)

Put the fruits, Swiss chard, and milk in a blender and work it up. Add the almonds and the chia seeds and continue blending. You can also add a few ice cubes.

I used a food processor; that’s why you will see specks of green and white and a thinner consistency. Using a blender is best for the known smooth, rich and homogenous consistency.

The banana and the pear gave this smoothie the right amount of sweetness. However, my aunt, who was visiting while we were taking the pictures said it needed an extra touch of sweetness. She, like most people on my father’s side of the family have a very sweet tooth. Just let me demonstrate how sweet in case you need a reference! When my father was younger, his friends dared him to drink up a jug of simple syrup (equal amounts of sugar and water; qater in Arabic) in one sitting. Surely enough, he won! I wouldn’t be telling  this story if he didn’t! So, of course he’s not my go-to dessert test taster because no matter what I do, he won’t find it sweet enough. But that’s okay. At least, he’s giving them a try and maybe his palate will get used to less sweetness with time.

So friends, in case you need to sweeten it up, you can always drizzle a little honey!

Enjoy it fresh!

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Food Revolution “Week” 2013 and a recipe for healthy baby cookies

Posted on May 19, 2013 | 4 Comments

May 17th is Food Revolution Day. Food Revolution Day is an initiative by world-renowned chef Jamie Oliver aimed at increasing awareness about the importance of real food and basic cooking skills.

“It’s a global day of action for people to make a stand for good food and essential cooking skills. It’s a chance for people to come together within their homes, schools, workplaces and communities to cook and share their kitchen skills, food knowledge and resources. Food Revolution Day aims to raise awareness about the importance of good food and better food education for everyone by focusing on three simple actions – cook it, share it, live it.” Food Revolution Day (FRD) website

And if you know me at all, you know I’m all about cooking from scratch. If it can be cooked at home with real ingredients, I’m most likely giving it a try.

Fair Trade Beirut Expo

I started my Food Revolution Week, if I may say, on Sunday May 12th with the Fair Trade brunch and expo that took place in Beirut Souks to showcase local fair trade produce. I was happily surprised with the activities and all the people participating in the brunch. There were many products available: argan and olive oil , tea infusions, toasted wheat, zaatar mixes, jams, hummus, baba ghannouj, red wine, honey, a multitude of spices and herbs, and 961 beer. There were also sandwiches, a sajj manakish station, and Juice for Charity whose sales of fresh orange juice went to raise funds for FoodBlessed.

I loved everything about it and I got culinary argan oil, toasted unsalted wheat (similar to toasted soybeans but I found they tasted better), almond cookies, and red wine. Let me tell you, the wheat and the almond cookies were quite addictive. Just feeling the cookies melt in your mouth you know they contain quite a hefty amount of butter but I indulged anyway! Now I’ll have to find a use for the argan oil. If you’ve got any recipes, please do share Smile.

The fair and the brunch were a success and I met amazing people  and volunteers who were behind the event. However,  I just wished there were more produce available. So hoping that next year there will be more producers who are getting the certification and more consumers who are supporting ethical trade.

fair trade products

cooked

Just in time! My copy of Michael Pollan’s newest book

The second was the actual Food Revolution Day which in Beirut was quite an event. It was a collective effort brought together by FRD ambassador in Lebanon Caline Chaaya Chaoul. Many restaurants were participating and Paty, Nour and I got together for a tasty brunch. My baby girl also shared this experience with us. With every feverish discussion on Monsanto, organic food, or the latest nutrition study, there was a quick pose to cuddle her, kiss her or just make some funny faces to get her smiling. Baby girl had her banana oatmeal cookies and a few apple slices sprinkled with cinnamon.

brunch Food Revolution Day

Besides the great company and the tasty restaurant food, I could not let Food Revolution Day pass without cooking and sharing my meals at home. First up were the banana oatmeal cookies!

I shared the “recipe”  previously on my Facebook page and I’ve been doing it since. These cookies are so quick to come together, have only two-ingredients, have no added sugar or salt, and are perfectly portable for those mall, park or other short trips with the baby.

Recipe from Homemade Baby Food Recipes

All you need:

A handful of quick-cooking oats

1 medium ripe banana

This quantity makes around 3 or 4 oval-shaped long cookies. I always double or triple the recipe and sometimes I find like I need to add more oats.

Preheat oven to 350F (180C)

If you’re using rolled oats, blitz them in the blender first.  You want the “paste” to hold together. Brush a cookie sheet with oil or line it with parchment paper. Scoop a tablespoon and form into oval or rectangular shape. You want the baby to be able to hold it in his hand.

Bake for about 12-15 minutes. They were ready in 12 in my parents’ oven whereas in mine they took the whole 15.

When I was searching again for the recipe to reference it in this post, I stumbled upon variations for adult versions as well. Just add to the mix any kind of nuts and spice; walnuts or cinnamon would be great. I like them as they are and my baby girl is super satisfied.

On Food Revolution Day, I also prepared chocolate and peanut butter frozen banana bites, Swiss chard wraps for dinner and a green smoothie! So I can honestly say: I cooked it, shared it, and lived it! I’ll be posting all three recipes next week!

And may every day be Food Revolution Day!!

Did you celebrate Food Revolution Day?  What activities were you part of?

P.S. You can check out pictures of the Fair Trade Lebanon and Food Revolution Day Beirut successful events on their respective Facebook pages.

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Sunday Roundup – May 12

Posted on May 12, 2013 | 2 Comments

It’s been a week that I’m in Lebanon and needless to say that I’m enjoying every bit. I got to catch up with my best friends especially some who I haven’t seen for a couple of years now. Moreover, I’m looking forward to many activities next week starting with the Fair Trade expo and brunch today, a two-day conference on non-communicable diseases (non-infectious diseases such as Alzheimer’s, heart disease, cancer…) at Notre Dame University and ending with Food Revolution Day on Friday May 17th.

Stay tuned for different posts on the activities but for now here’s the Sunday roundup!

Teens ate ‘too many calories’ at Subway and McDonald’s, study says

Subway may not be a healthier choice than McDonald’s. In this study, 87 teens/young adults ( age 13-21) were asked to choose from menus at Subway and McDonald’s and they ate the same amount of calories at either restaurant. So even if menus may have some healthier, lower calorie options, this is not what the clients are choosing. Even more, this is not what is being promoted by the restaurants themselves. According to the researchers, both restaurants may be contributing to the obesity epidemic as there is a positive relationship between eating fast food and weight gain.

Another study this week also showed that even though fast food restaurants (Burger King, Wendy’s, McDonald’s, KFC, ….) say they have improved the nutritional composition of their meals, no significant difference has been noticed over the past 14 years.

 Survey: Fast Food Makes Up 54% of Restaurant Sales in France

The French have always been envied for their health in general. They eat bread, butter and jam for breakfast, enjoy their meals with a glass or two of wine, have the best desserts and still manage to stay not just thin but healthy as well ( yes, someone may be thin but not healthy). But now it seems, their lunch breaks are getting shorter, and French restaurants and cafes are decreasing in number and leaving their place to American fast food chains such as McDonald’s, Burger King and Subway. So the number of French opting for a quick meal instead of their leisurely lunches is increasing dramatically. Only time will tell how this will affect the French population as a whole.

Instagramming Your Food May Signal Bigger Problem, Researcher Says

Taking photos of your daily meals may not be just a trend.  According to one researcher, it may signal dieting problems and can also be a sign of eating disorders.

In my humble opinion, it is the reason behind which you are photographing your food that matters . I’m a dietitian, I blog about my weekly meal plans and share recipes. I foodstagram sometimes to show how a recipe turned out. And at restaurants , I take pictures of meals that are worth replicating so I do not forget any ingredient or just to share what one can order in such a restaurant. I do not do it for every meal as I’m not a daily health blogger (plus sometimes my photo is not worthy of sharing, and sometimes my meal is redundant), but it helps giving a better idea of my regular eats. However, as the researcher notes, if someone just focuses on the food and forgets about all other aspects of the event (people having lunch with them etc.), they may have a bigger hidden problem.

Instagram-is-down-just-describe-your-lunch-to-me

Ways to promote a blog post

If you’re a blogger and on social media, you will love this post. I laughed all the way through it and kept thinking :”oh wait that’s me!” , “she’s definitely talking about me!” As it is becoming more obvious to me, most, if not all, bloggers are facing the same daily social media overload: what to write about, where to post, when to post, how to engage, and then hope in some way their content goes viral.. Even if you’re not a blogger, you might want to read this and have a better idea about what I do on my blogging days!

The Scientific 7-Minute Workout

High-intensity circuit training is known to be an effective quick way of working all your muscles and boosting your metabolism. If you’re short on time, do this 7-minute workout. Do each exercise for 30 seconds, rest for 5 seconds and so on. If you have more time, repeat the whole circuit two or three times.

7 minute workout

Finishing up the roundup with this video about the latest Taste Lebanon Culinary journey around the country. If you are into culinary travels and would like to visit Lebanon for a taste of its authentic and delicious eats, you want to book this tour. They had a giveaway over a month ago where three lucky participants won an all-inclusive one week tour including flights. So keep an eye, maybe they’ll have something similar or even  better the next time around!

I’d love to know:

Do you like food travels? What is one country that you’d love to visit and learn about its culinary heritage?

Will you be participating in Food Revolution Day? What are your plans?

And do you instagram your meals? What do you think about it? Is it a sign of a bigger problem or just an innocent (maybe annoying) trend?

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Berry Banana Smoothie

Posted on May 4, 2013 | Leave a comment

I am not a smoothie-for-breakfast kind of girl but since I’m traveling and I’m on a clean-your-freezer streak, I had to use some frozen berries. There were only a handful, so just perfect for a quick, easy and healthy smoothie. You could use fresh berries, a single kind or a mix, whatever you fancy. However, if using fresh, you might need to add some ice cubes. It will be of a thinner consistency, though.

smoothie berry banana

Ingredients ( for 1 smoothie)

  • 3/4 cup frozen mixed berries (mine had raspberries, blackberries,redcurrants, blackcurrants, blueberries, sour cherries, and strawberries)
  • half a banana (if you have frozen, all the better)
  • 8-10 almonds
  • 1 tablespoon chia seeds (you can use flaxseed instead)
  • 3/4 cup low fat milk (soy or almond milk should be good as well)
  • 1 teaspoon honey (optional), but berries can be quite tart

Add all the ingredients in a blender and blend till you reach the desired consistency. If you find it too thick, add a bit more milk or ice cubes. I loved it just the way it is. Refreshing and so satisfying! And from the sound of it, I predict more smoothies making their way into my summer.

berry banana smoothie with chia and almonds

Bon appetit

Do you have smoothies for breakfast? What are your favorite combinations?

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Asian Grilled Salmon with Nutty Bulgur

Posted on November 1, 2012 | 5 Comments

This is by far the most succulent grilled salmon I have ever had! I am always at the lookout for less than 30 minutes meals with simple ingredients and great flavors and this Asian grilled salmon delivers just that. You just need to marinade the salmon for 10 minutes and grill it on each side from 3 to 5 minutes, et voila! You have a perfectly tasty, cooked omega-3 on a plate.  It even converted my husband who normally prefers smoked or raw salmon over cooked.

Usually Asian salmon recipes contain brown sugar or honey but not this one. The recipe is from Ina Garten and I don’t change a thing to it except use less oil, skinless salmon and an indoor grill pan. Once, I added dried ginger but I don’t think it needed it. Feel free to experiment with dried or fresh ginger.

I served it with steamed broccoli and coarse bulgur wheat for a rounded meal.  I was out of quinoa and wasn’t in the mood for brown rice, so I thought of bulgur and it matched the salmon perfectly. Bulgur is high in protein and fiber and is low in fat and calories. A half cup cooked serving contains 75 calories, 3 grams protein, and 4 grams of fiber. Compare that to a half cup brown rice with 110 calories, 2 grams of protein, and 2 grams of fiber and you have a winner!

asian salmon with nutty bulgur

Asian Grilled Salmon – slightly adapted from Ina Garten , The Barefoot Contessa

Ingredients (4 servings)

  • 4 salmon fillets (125 grams each), skinless
  • 2 tablespoons Dijon mustard
  • 3 tablespoons reduced sodium soy sauce
  • 4 tablespoons canola oil
  • 1/2 teaspoon minced garlic ( 1 small clove)

Combine all ingredients of the marinade together. Reserve half of it on the side. Drizzle the other half on the salmon and let marinade for 10 minutes. Heat an indoor grill pan on medium high heat. Place the salmon and grill it for 3 to 5 minutes depending on the thickness. With a spatula carefully turn it over and continue grilling for 2 to 4 minutes. My fillets needed 5 minutes total as they were on the skinnier side. Cover with foil and leave to rest a little bit. Transfer to a plate and serve with the reserved marinade.

Nutty Bulgur ( 4 servings)

Ingredients

  • 3/4 cup uncooked coarse bulgur wheat, rinsed
  • 1 small onion, diced
  • lemon zest, from 1 lemon
  • 1 1/2 cups water
  • 1/2 lemon, juiced
  • 1/4 cup almonds, toasted (can use slivered)
  • 2 tablespoons raisins, or more
  • 1 tablespoon olive oil
  • salt and black pepper to taste

Toast almonds in a dry pan and coarsely chop them. Then, you can drizzle a bit of oil and saute the onion in it. I don’t. I just add the onion, bulgur, raisins*, lemon zest, salt and water and bring to a boil. Cover, turn down the heat and let simmer until the water is absorbed from 10 to 15 minutes.  Once the bulgur is done; add the almonds, lemon juice and oil. Fluff with a fork and adjust the seasoning.

* You can soak the raisins on the side in hot water till they plump up and add them at the end with the almonds.

Variations

** For a gluten-free version: use gluten-free soy sauce, quinoa, brown rice, millet or any other gluten-free grain.

**If you are not in the mood for broccoli, roast some asparagus or steam some bok choy.

Bon appetit!

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