4 cups of water 1 cup of rice 2 Tablespoons peanut butter 3 Tablespoons of wheat or cornflour (or millet) juice from one whole lemon milk as desired
In a large saucepan, bring 3 cups of the water to a boil. Add rice. In a bowl, combine peanut butter with the remaining cup of water. Stir until peanut butter is nearly all dissolved. Add mixture to cooking rice. Allow water to return to a boil and add the wheat, millet or cornflour. When cereal nears desired thickness, remove from heat, stir in lemon juice and cover. Add milk and sugar (to taste) to achieve desired sweetness and thickness. Serves 4
The Greek diet is known for its unsaturated fats, legumes, vegetables, fish, and grains. As a result, its nutritional values are very high, particularly in omega-3, from its popular ingredients of chickpeas, peppers, and sardines. When you hear the words ‘salad’ and ‘yogurt’ they are usually followed ‘Greek,’ it isn’t really so surprising that Greek cuisine is among the healthiest in the world.
4 cups of water 1 cup of rice (you can also use wheat) 3 Tablespoons all-natural peanut butter 3 Tablespoons of wheat or cornflour (or millet) juice from one whole lemon milk as desired 4 Bell Pepper (red and yellow) 10 Olive (Kalamata)
2 tablespoons of capers 1 clove of Garlic (minced) 1/2 cup of Basil (chopped) Black Pepper (to taste) 4 tablespoons of Olive Oil Salt (to taste)
Preheat the oven to 450°F (232°C.) Cut the peppers in halves and place them on a baking sheet skin side up. Roast them for 20 minutes until they turn black on the outside. Add the garlic, basil, drained capers, and olives into a medium-size bowl and set aside. Gently remove the blackened skin from the peppers and cut them in long strips. Toss them with the rest of the ingredients, add olive oil, season to taste with salt and pepper, and mix well. Serves 6
3 tablespoons olive oil 1 onion, chopped 1 bunch green onions, chopped 2 cloves garlic, minced 2 pounds spinach, rinsed and chopped 1/2 cup chopped fresh parsley 2 eggs, lightly beaten 1/2 cup ricotta cheese 1 cup crumbled feta cheese 8 sheets phyllo dough 1/4 cup olive oil
Preheat oven to 350 degrees F (175 degrees C). Lightly oil a 9×9 inch square baking pan. Heat olive oil in a large skillet over medium heat. Saute onion, green onions and garlic, until soft and lightly browned. Stir in spinach and parsley, and continue to saute until spinach is limp. Remove from heat and set aside to cool. In a medium bowl, mix together eggs, ricotta, and feta. Stir in spinach mixture.
Lay 1 sheet of phyllo dough in a baking pan, and brush lightly with olive oil. Lay another sheet of phyllo dough on top, brush with olive oil, repeat with two more sheets of phyllo. The sheets should overlap the pan. Spread spinach and cheese mixture into the pan and fold the excess dough over the filling. Brush with oil, then layer the remaining 4 sheets of phyllo dough, brushing each with oil. Tuck overhanging dough into the pan to seal in the filling. Bake in preheated oven for 30 to 40 minutes, until golden brown. Serves 6
3 medium beets 2 sweet oranges 1 red radish 1/2 small red onion, thinly sliced 3 tbsp flat-leaf parsley, chopped 1/4 cup black olives 2 tbsp olive oil 1 tbsp Apple cider vinegar sea salt and freshly ground pepper, to taste
Slice beets into medium cubes. Segment the oranges pieces and add to the beets. Add radish, onion, parsley, and olives to the mix. For the dressing, whisk together both oils, vinegar, salt, and pepper. Serves 5
The Israeli diet resembles both the Mediterranian and Middle Eastern cuisines. Consisting of an abundance of fresh fruits and vegetables accompanied by legumes, fish, and olive oil. It’s careful spicing adds additional flavor and also helps boost the metabolism and aid digestion. Common ingredients such as tahini and mint include vitamins A and C, calcium, folic acid, zinc, and manganese.
1/2 cup extra fine bulgur wheat 4 firm Roma tomatoes, very finely chopped 1 cucumber, very finely chopped 2 bunches parsley, part of the stems removed, very finely chopped 12–15 fresh mint leaves, very finely chopped 4 green onions, very finely chopped Salt to taste 3–4 tbsp lemon juice 3–4 tbsp olive oil Romaine lettuce leaves to serve, optional
Soak the bulgur wheat in water for 5-7 minutes. Drain well, set aside. Finely chop the vegetables, herbs and green onions. Mix the vegetables, herbs and green onions. Add the bulgur and season with salt, lemon juice, and olive oil. Serves 6
1 whole sea bass (about 1.3-1.8kg), gutted and scaled 2 tbsp. olive oil 2 lemons ( 1 for juice and 1 for lemon slices) Salt and pepper, roughly chopped 5 small tomatoes handful of parsley chopped
Preheat oven to gas mark 5/190°C (170°C in a fan oven). Wash sea bass inside and out. Make about 6 slashes across the flesh of the fish, line a roasting pan with baking paper and place the fish on it. Mix together the olive oil, lemon juice, and parsley. Season the fish with salt and freshly ground black pepper. Drizzle the olive oil mixture all over the fish.
Put into oven and roast uncovered for about 20-30 mins – the flesh should feel firm to the touch and should be flaky and white. Remove from the oven and let it rest for 5 mins before serving. To serve, flake the sea bass with a fork garnished with tomatoes and fresh lemons. Serves 4-6
1 cup fresh lemon juice 1/2 cup mint leaves, loosely packed 1 cup of cold water 4 tablespoons granulated sugar 2 cups of ice cubes 2-4 fresh whole mint sprigs for garnishing
Put all the ingredients in the blender and blend at high speed. When the ice is crushed, the Limonana is ready. Pour into tall glasses and garnish with whole mint sprigs. Serve right away. Alternatively, it can be served hot, omit the 2 ice cubes and replace the cold water for hot water, great for colds on a wintery day. Serves 4
The Japanese diet is known for its demonstration of balance, variety, and moderation. Their diet is rich in fruits and vegetables which have shown to have cancer-fighting properties, and staples such as yams, green tea, seaweed, soy foods, and shiitake mushrooms have plenty of benefits, including being rich in iron, calcium, zinc, copper, omega-3, and antioxidants.
Dashi Soup Stock: 2 cups of water 1 (2-inch) piece kombu (dried black kelp) 1/2 cup loosely packed dried bonito flakes (katsuobushi)
Miso: 4 ounces silken or firm tofu, drained 1 to 2 medium scallions 2 tablespoons red or white miso paste
Combine the water and kombu pot over medium heat. Remove the kombu just as the water starts to come to a boil. Add the bonito flakes, and let the water come to a simmer for about 1 minute, then remove the pan from heat and let the bonito steep for an additional 5 minutes. Strain the bonito from the dashi. Cut the tofu into small cubes, 1/4-inch to 1/2-inch on each side. Slice the scallions very thinly. Pour the broth (dashi) back into the pot and simmer over medium heat.
Place the miso in a small measuring cup. Scoop out about 1/2 cup of the broth and pour it over the miso. Whisk with a fork until the miso is entirely dissolved in the water and is smooth. Pour the dissolved miso into the simmering broth. Reduce the heat to low and add the tofu to the miso. Simmer just enough to warm the tofu, 1 to 2 minutes. Do not boil the miso once the tofu has been added. Just before serving, scatter the scallions over the top of the soup. Serves 2
2 bitter melon 350g 1 tbsp Avocado oil 1 tbsp freshly chopped green onion 1/3 tsp salt 1/6 tsp chicken broth mix 1/6 tsp ground white pepper 2 eggs 2 tsp soy sauce ¼ tsp salt 1 tsp sesame oil Peel off bitter melon skin cut the melons lengthwise in half and scoop out both the seeds. Cut into 4 mm strips set aside. Beat eggs well with soy sauce and salt and set aside. Sautee 1 tbsp oil, chopped green onions, sliced bitter melon and all the rest ingredients in a pot. Cover and let stand for 3 minutes. Serves 4
Rinse the konnyaku, and score both sides to absorb the broth. Boil the konnyaku for 5 minutes. Cut the lotus root, burdock root, carrots, and shiitake mushrooms into bite-sized pieces.Add a splash of rice vinegar to a bowl of water, and let the burdock and lotus roots soak for 15 minutes prevent discoloring. Boil the lotus and burdock roots in water for 10 minutes. Drain and set aside.
Trim excess fat off of the chicken, and cut into bite-sized pieces. Heat a large pot over medium heat, and add the sesame oil. Sautee the chicken until white. Add all of the vegetables to the pot. Sautee and coat with the oil. Add the saké, and let it come to a boil. Add the mirin, sugar, water, and soy sauce. Bring to a simmer, turn the heat down, and place the lid on the pot so that a bit of steam can escape. Let it simmer for 30 minutes or until the vegetables are tender, checking every so often to make sure there is enough liquid. Add water as needed. Let the nimono cool, then place it in the refrigerator for at least a few hours. Serve at room temperature. Serves 4
Indian cuisine is known for its many rice dishes, naan (fresh plat bread), and various curries. The spices used in Indian cooking, not only give the dishes their unique flavors but also are shown to protect against some cancers, have anti-inflammatory and healing properties, and may even have an effect on preventing Alzheimer’s.
For the chicken marinade: 28 oz (800g) boneless and skinless chicken cut into bite-sized pieces 1/2 cup coconut milk 1 1/2 tablespoons minced garlic 1 tablespoon ginger 2 teaspoons garam masala 1 teaspoon turmeric 1 teaspoon ground cumin 1/2 teaspoon ground red chili powder 1 teaspoon of salt
For the sauce: 2 tablespoons of cooking oil large onion, diced 1 1/2 tablespoons garlic finely grated 1/2 tablespoon ginger finely grated 1 1/2 teaspoons garam masala 1 teaspoon ground cumin 1/2 teaspoon turmeric powder 1 teaspoon ground coriander 14 oz tomato sauce red chili powder, to taste 1 teaspoon salt 2 cups of coconut cream. 1 teaspoon brown sugar 4 tablespoons fresh coriander to garnish
Combine chicken with all of the ingredients for the chicken marinade; let marinate for 10 minutes to an hour. Heat oil in a large pot over high heat. When sizzling, add chicken pieces. Saute until browned for only 3 minutes on each side. Add onions, sautee until soft. Add garlic and ginger and sauté for 1 minute, then add garam masala, cumin, turmeric, and coriander. Saute for about 20 seconds, while stirring occasionally. Pour in the tomato puree, chili powder, and salt. Let simmer for about 10 minutes, stirring occasionally until sauce thickens and becomes a deep brown-red color. Stir in the coconut cream and sugar through the sauce. Cook for an additional 10 minutes until sauce is thick and bubbling. Garnish with coriander and serve with fresh, hot basmati rice. Serves 5
Paneer cubes (200 to 250 grams tofu or cottage cheese)
Rinse spinach well and dip into boiling water for 2 minutes. Remove and rinse in cold water. Blend spinach with, ginger, garlic cloves, and chilies until pureed. Set spinach puree aside.
Heat oil in a pan. Add cumin and bay leaf, saute for 1 minute. Then add the chopped onions and garlic, sautee for 1 minute. Add chopped tomatoes, turmeric powder, and red chili powder.
Then add the palak puree. Add water or as needed, stir again. Add garam masala powder. Stir continually, then add the paneer cubes. Stir gently while simmering on a low flame till the paneer cubes become soft and succulent. Continue cooking for about 1 more minute. Serves 4
2 teaspoons olive oil 1/2 cup diced onion 1 teaspoon ground turmeric 1/2 teaspoon curry powder 4 cups soup broth 2 cup Jasmine rice Juice from 1 lime Sea salt
Heat medium-sized pot with a lid on the stovetop. Add oil and onion and cook until onion is soft about 2-3 minutes. Then, add turmeric and curry powder and stir 15-30 seconds. Next, add broth and bring to a boil, add rice. Reduce heat to a simmer. Cover pot and cook for 20 minutes, covered the entire time. Remove from heat, fluff with a fork and add salt to taste before serving. Garnish with cashews and lime juice. Serves 4
Thai cuisine is known for its many antioxidants that boost the immune system and aid digestion. Ginger, turmeric, and lemongrass are all known to have been used in Asian medicine to treat a plethora of different illnesses. Many Thai dishes are loaded with fresh vegetables, seafood and have spices added, all of which boost the metabolism.
The Noodles: 8 ounces Pad Thai noodles 2 zucchini 1 red pepper 1 onion 2 carrots 2 tablespoons oil 1 egg, beaten 1/2 cup peanuts, chopped 1/2 cup fresh green onions, chopped 1 egg
The sauce: 3 tablespoons brown sugar 3 tablespoons chicken or vegetable broth 2 tablespoons white vinegar 1 tablespoon soy sauce 1 teaspoon chili paste
Soak the noodles in cold water. Slice zucchini, red pepper, carrot, and onion into strips. Mix together all the sauce ingredients. Heat a tablespoon of oil over medium heat. Add the vegetables and stir fry until tender. Be careful not to overcook them, then set aside. Add another tablespoon of oil to the pan. Drain the noodles. Add the noodles to the hot pan. Add the sauce and stir fry for 1 minute until the sauce is starting to thicken. On the side of the pan add the egg, and remove from heat. Toss everything until noodles are sticky. Add in the vegetables, toss together, and remove from heat. Stir in the peanuts and herbs and serve immediately. Serves 4
Filling: 3/4 Cup Grated Coconut 2 Small Limes, unpeeled cut into small cubes 6 Tablespoons Shallots, peeled and cut into small cubes 6 Tablespoons Roasted Peanuts 5 Fresh Thai chile peppers, cut into small slivers 4 Ounce Fresh Ginger, peeled and cut into small cubes
Sauce: 1/4 Cup Grated Coconut 2 Ounce Shallots, Peeled and coarsely cut 1 1/2 Teaspoons fresh Ginger, Sliced 3 Tablespoons Sugar Salt For Seasoning Fresh lettuce of spinach leaves
Blend the shallots until fine. Add ginger and coconut. Continue blending until smooth. Remove the mixture and place it in a pot with 1.5 cups of water. Bring to a boil over medium heat, add sugar, then reduce heat and simmer. Add salt to taste. Remove from heat and transfer to a small bowl. Some use lettuce or spinach leaves due to seasonal availability. Roast the coconut in a low-heat oven until lightly brown. Spoon the roasted coconut into a serving plate. In separate small bowls, arrange each filling ingredient listed above. With a fresh wrapping leaf in hand, fold it once across the bottom then sideways to form a pocket. Place about 1 teaspoon roasted coconut in the leaf together with a small amount of each filling to create a bite-sized quantity. Serves 6
6 tablespoons soy sauce 1 tablespoon rice vinegar 2 tablespoons honey 2 teaspoons sesame oil ½ tablespoon ginger, minced 2 cloves garlic, minced ¾ lb chicken breast (340 g), cut into 1-inch (2 1/2 cm) pieces salt, to taste pepper, to taste 1 tablespoon cornstarch 4 cups broccoli floret 1 red bell pepper, cut into 1-inch pieces ¾ cup raw cashew ½ cup of water
Combine soy sauce, rice vinegar, honey, sesame oil, ginger, and garlic. Set aside. Season the chicken with salt, pepper, and cornstarch. Heat sesame oil over medium heat. Add the chicken and cook for 5-6 minutes, until the chicken begins to brown. Remove chicken and set aside. Add the broccoli and bell peppers, and cook for 2-3 minutes. Add the chicken, cashews, and sauce. Stir together and allow the sauce to thicken. Serve with brown rice. Serves 4
South Korean cuisine is known for its low-fat diet which heavily features tofu, noodles, eggs, and fish. Often accompanied by a side of kimchi, a fermented dish made of vegetables and a variety of seasonings. With their nutrient-rich diet, low in saturated fats, it is no wonder why they are one of the healthiest countries in the world.
Stuffing: 1/4 cup pre-soaked rice 15g ginseng 4 whole garlic cloves, peeled 5 dried jujube (optional) 3 to 4 ginko nuts (optional) 3 to 4 chestnuts 1 to 2 Tbsp green onion, thinly sliced fine sea salt, to taste ground black pepper, to taste
Wash the chicken inside and out in cold water. Stuff the chicken with rice, ginseng, garlic cloves, jujube, gingko nuts, and chestnuts. To keep the stuffing in, cross the chicken’s legs and tie them with a cotton tie. Pour the water into a large pot and add the stuffed chicken. Boil the pot over medium-high heat, covered, for 20 mins. Reduce the heat to medium-low and allow to boil about 30 min. Serves 4
200 g / 7 oz firm tofu, pressed 4 tsp tamari sauce 2-4 tsp sesame oil 100 g / 3½ oz mushrooms 100 g / 3½ oz spinach 1 carrot shredded 50 g / 2 oz edamame beans ½ cup rice, cooked ½ long cucumber, finely sliced 1 spring onion, finely sliced
Cut a pressed block of tofu into equal size cubes. Place the tofu in a shallow bowl and tamari sauce over it. Set the tofu aside for at least 30 minutes to allow the tofu to absorb the marinade. Bake for 30 minutes at 180° C / 355° F in the oven and place the marinated cubes on a baking sheet. Heat up 2 tsp of oil in a medium non-stick pan. Toss in the mushrooms and fry them gently until they are nicely browned on all sides. Season with salt and pepper once fried. Remove the mushrooms from the pan, throw in the spinach and a splash of water. Cook on low heat, stirring occasionally until the spinach wilts and most of the excess water cooks out. Season with salt and pepper. Serves 2
a Tofu block 1 tablespoon soy sauce 1 lb chicken breast a sliced apple a potato 1 onion half a green chili pepper 1/2 cup green onions, chopped 3 tablespoons red chili powder Salt and pepper to taste
Cut a pressed block of tofu into cubes, pour soy sauce over it. Set the tofu aside for at least 30 minutes to allow the tofu to absorb the marinade. Pan-fry the tofu. Heat up 2 tsp of oil. Place the marinated tofu cubes into the hot oil. Fry, turning frequently until browned on all sides. Be careful as the tofu is likely to splatter a little bit initially. Bake for about 30 minutes, turning once, halfway through.
Add chicken, slit the side up. Push a few apple slices into each slit. Then transfer it to a pan or pot. I use a shallow 9½ inch pan that’s 2½ inches deep. Repeat with the rest of the chicken and the apple slices. If you have some leftover apple slices, put them anywhere in the pan. Add the potato, onion, green chili pepper, and spices. Stir the chicken and vegetables. Cover, reduce the heat to medium and cook for another 15 minutes. Open and add the green onions. Turn up the heat to medium and stir for 1 minute until vigorously bubbling. Serves 6
Spanish cuisine is known for its portion control, high-fiber and a low-fat diet. Including plenty of beans, vegetables, olive oil, and seafood which are all beneficial when it comes to weight control and general well-being. Gazpacho is particularly noteworthy as it is full of cancer-fighting lycopene and antioxidants.
3 tbsp extra virgin olive oil, an onion, diced 4 garlic cloves, diced 450g mixed mushrooms, chopped 1 can diced tomatoes 1 tsp paprika a pinch of saffron 4 cups vegetable stock 1 cup dry white wine 2 cups arborio rice 1 cup frozen peas Salt and pepper
Sauté onion, garlic, and mushrooms for 10 minutes. Stir in tomatoes, paprika and saffron then pour over the vegetable stock, wine, rice, and peas. Season well with salt and pepper and bring to a boil, then lower to a simmer. Cook for around 20-30 minutes or the rice is tender. Remove the pan from the heat and allow it to sit for 5 minutes. Do not stir. Sprinkle with parsley and serve with lemon wedges. Serves 6
4 cups seedless watermelon 1 cucumber 3 tomatoes 1 red bell pepper ⅓ cup chopped green onions 1 garlic clove small handful basil 3 to 4 tablespoons red wine vinegar 3 tablespoons olive oil 1 to 2 teaspoons salt ½ teaspoon pepper
Place all ingredients in a blender. Blend until smooth. Taste and adjust seasonings. Serves 6
The Swedish diet might be low in fruit and vegetables. However, it is rich in dark breads, berries, fish and dairy, which are laden with fiber and antioxidants and come together to help burn fat. Making it the 9th healthiest countries on the planet.
1 large egg 1 cup soft bread crumbs a small onion, finely chopped 1-3/4 teaspoons salt, divided 1-1/2 pounds ground beef 3 tablespoons all-purpose flour 3/4 teaspoon beef bouillon granules 1/2 teaspoon pepper 1/8 to 1/4 teaspoon garlic salt 3 cups of water 1 pound red potatoes, cubed
In a large bowl, beat the egg. Add bread crumbs, onion, and 1 teaspoon of salt. Crumble beef over mixture and mix well. Shape into 1/2-in. balls. In a Dutch oven, brown meatballs in butter in batches. Remove from the pan, set aside. Drain fat. Add flour, bouillon, pepper, garlic salt and remaining salt to the pan. Stir until smooth. Gradually stir in water, bring to a boil. Reduce heat while stirring for 2 minutes or until thickened. Add potatoes and meatballs. Reduce heat, cover and simmer for 25 minutes or until potatoes are tender. Serves 4
2 slices multigrain bread, crumbs 1/4 cup fresh parsley, chopped 1/4 cup finely chopped chives 4 x 200g salmon fillets, skin on olive oil spray
Preheat oven to 200°C. Line a baking tray with baking paper. Combine breadcrumbs, parsley, and chives in a bowl. Season both sides of salmon fillets. Press breadcrumb mixture onto flesh sides of salmon. Place salmon, skin-side down, onto a prepared baking tray. Spray with oil. Bake for 10 to 15 minutes or until golden and cooked through. Serves 4
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