Top Ten Healthy & Quick Foods

We all know that one of the secrets to living a long and healthy life has a lot to do with the foods we eat. With not all foods being created equal, making choices to eat healthier can not only change your quality of life, but the longevity as well.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health! Many of them are those types of foods you can eat on the run too, so you’re saving time as well as saving your health.

1. Beans – If they give you gas, it’s easy to find precautions you can use before you eat them.  Also, soaking them first can help a great deal.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This plant protein contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy. And they are easy to make ahead, freeze or heat-and-go!

2. Oatmeal – Oatmeal is coming back into popularity, now that it’s stated as a food lowering blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain which also provides more of that much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries, such as blueberries and grapes have the highest amount of antioxidants.  Choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables help guard the body against the risk of cancer as well as many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state, especially garlic and wild garlic, increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish, however containing good fats proven to improve health in both children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon, it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax, which is the most beneficial way to consume this seed, can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants such as beta-carotene and Vitamin C.  Peppers range from mild and sweet, to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes. Grab some with a great low-fat dip for a quick snack.

8. Nuts and seeds – Nuts may be high in fat, but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder to use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is incredibly good for you.  Yogurt contains calcium, Vitamin B, and protein.  There are even newer types with added health benefits which you might want to look into.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot.

ACHOO! Cold? Flu? What can I do?

While most people worry about cold and flu season beginning in October or November, some of us end up feeling miserable, exhausted, and looking for the number of the dump truck that just ran us over the minute any sign of spring hits.

Some areas of the country are enjoying beautiful signs of spring, with flowers having already poked through the earth to present us with their radiance. Other areas are finally seeing patches of grass poking through the mountains of snow collected over the last few months. One this is for sure, no matter what part of the country you’re in…spring is in the air.

Unfortunately for some this means the dreaded “spring cold or flu”, which for some reason or another tends to hit us with more gusto than any other illness did over the winter. Perhaps this is because we aren’t expecting it, or perhaps we have been busier than usual, and it finally had a chance to find that foothold it needed to hit us. And hit us it does.

I want to first clear up some of the differences between colds and the flu. While both can make us equally miserable, they don’t provide the same symptoms or hazards. Take a look below at the chart, and you’ll be able to better see which of these two culprits has hit you. Following that, we’ll take a look at some natural ways you can deal with these symptoms, instead of spending a fortune at the pharmacy for medications which may or may not help in the first place.

Please note: I am not a medical doctor. This information is provided to you simply for that – informational purposes. If you are ill, and think you may have the flu, or anything other than a common cold, please consult your physician.

Now that we know what we’re dealing with, here are some natural remedies for cold and flu. You might want to keep this handy for NEXT autumn, when things are likely to start all over again.

The first thing you can do to help diminish or eliminate your chances of getting a cold or the flu is to remember to was your hands…often. It never hurts to keep a bottle of Purel or similar product around as well. Throw one in your purse, keep one in various rooms in the house and remember to use it.

To get ready before cold and flu season hits, it is recommended that you eat lots of garlic, combined with daily doses of Echinacea.  If, however, that cold or flu grabs hold anyhow, you can start feeling better reasonably soon after a footbath of dried mustard in a bowl of very hot water. This will help bring down that fever, as well as loosen any phlegm that might be building up.  There is also the popular remedy of lemon and honey.  Lemon because of it’s high levels of vitamin C, as well as it’s power to expel toxins.  The honey will soothe your throat.

Another way to get rid of that congestion is by drinking hot ginger water. Just slice up some ginger root and boil for 15 minutes. This will chase that cold away in no time. Ginger or peppermint can be added to a hot bath for some comfort.  Either of these will make you perspire, and this in turn gets rid of the toxins.

Onions, although not known for keeping your breath fresh, are excellent when it comes to colds. You can put a generous slice into a cup of boiling water. Add to this a half teaspoon of cayenne pepper, and drink before bedtime. Eating plenty of yogurt can help to kill any bad bacteria on its own. It will also help the production of much needed antibodies that will kill off any unwanted organisms.

At the first sign of fever, lemon juice and honey diluted with hot water will help. You can also use apple cider vinegar and honey. For that stubborn fever, remember to drink lots of liquids. The preferences are unsweetened fruit juices. And for that sore throat that won’t quit, make up a mixture of salt, lemon juice and hot water. Using this to gargle with can soothe the throat and get rid of the burning sensation that often comes with a sore throat.

There are several herbal tea recipes that are easily made from scratch, or bought at your local health food or grocery store. One favorite that helps you sleep when you aren’t feeling your best is lavender. Peppermint tea and green tea are also great choices when you aren’t quite feeling up to par. You can also try hibiscus and basil for fever or aches and pains.

For fighting infection and inflammation, try a spoonful of crushed black currants in a cup of boiling water. Let it infuse for about 10 minutes, then sip slowly and chew on the pieces of the fruit.

Menu Planning – Saving Time & Money

There is one thing we never seem to have enough – time. When time gets away

from us, usually the first thing that gets skipped is meal time. When you start eating fast food a couple of nights a week, not only can it be very costly but quite unhealthy too. Planning your meals ahead of time allows your family to still eat together for dinner, even when you’re having a rushed day.

I’m sure you’ve all experienced this scenario: You come in the house and realize nobody has taken anything out of the freezer for dinner. Scavenging through the refrigerator, you find a few odds and ends to throw together. When the kids come in, they grumble because it’s not what they wanted. Your husband arrives later to find a congealed meal in the pan on the stove and skips dinner.

Does this sound familiar? If it does, there is help for you and your family. Menu planning saves the headache that comes with searching at the last minute for something to fix for dinner. It also keeps you from throwing away food that no one wants to eat.

You might be one of those families who eat out for dinner because it’s late when you get home. No one wants to cook so you hit the fast food joint.

There are many benefits to meal planning:

1.    The entire family gets involved. One day a week, probably a Saturday or a Sunday, let everyone come together for an hour and decide what will be on the menu for the coming week. Each person from the youngest to the oldest has a say in breakfast, lunch and dinner.

2.    Menu planning fosters healthier lifestyles. When you have time to decide ahead of time, you can be sure that there is the right combination of protein, fats and carbohydrates in each meal. Eating at home means that you’ll know what is in the food that you eat.

3.    You can save on the grocery bill. How many of us have gone to the grocery store and half filled the cart with items that we didn’t need but caught our eye? When you plan a menu, you have an instant grocery list. Each week, you’ll shop for the items that are needed to make the meals and that’s it.

4.    Meals can be fixed in a snap. When you are tired in the evening, simply pop your meals in the oven or microwave. Planning allows you to start the prep work the night before in anticipation of a busy day. That way, all the hard work is already done.

Are you looking for a way to save money and get the family to eat at home? There is always time for a meal at home when you use menu planning.

Using Stability Balls in Your Workouts

While it’s true that many people will purchase hundreds, if not thousands of dollars worth of training equipment for use in their home, not all of us have that possibility. When it comes time for you to purchase some type of exercise equipment for use when you can’t make it to the gym, or when weather doesn’t permit you to go for walks or runs, often simpler is better. Simple equipment can be used in a multitude of ways, so there really isn’t a necessity for a huge budget, or additional choices if you want to try something new (such as working a different group of muscles for example). And probably the most simple exercise product you can find is a stability ball.

These balls found their birth back in the 1960s, and were used primarily for physical therapy purposes for people with orthopaedic issues. However, it’s popularity grew quickly as a tool which could be used for various fitness training needs, and you will find them today in both home and commercial gyms just about everywhere.

Commonly used for strengthening muscles, the stability ball provides an unstable surface to work with, forcing your muscles to readjust on a continual basis in order to not only maintain balance, but posture as well. The back and abdominal muscles are those which most often benefit from this type of fitness routing.

You can use stability balls in just about any type of exercise, as they are not associated with any one particular type. From weight training to yoga, Pilates to do-it-yourself exercise plans, they are of great use in any exercise which targets the core of your body. Sit-ups can be made easier (or for others, more challenging) by using a stability ball. Exercises in balance can be practiced time and again, including balancing your entire body on the ball. No matter what your choice of exercise is, there is likely a way to enhance it with a stability ball.

There are various sizes of stability balls available, and not all are suitable for every person. Some of the factors determining the appropriate size of your stability ball are your height, your weight and more importantly, the length of your legs. Generally speaking, anyone under 5’ should be using a ball measuring 45 cm. For people 5’ to 5’7” the ideal size is 55 cm, and any taller than that you should be choosing a stability ball measuring 65 cm.

When you’re sitting on the stability ball, your legs should always be placed at a 90-degree angle. Your thighs should be parallel to the floor, and your hips should find themselves at the same height as your knees. This position should feel natural, and you shouldn’t need to have to stretch in any direction for your feet to comfortably hit the floor. If you do, your ball is the wrong size. The same applies if your thighs aren’t parallel to the floor.

The more firm the stability ball is, the most benefit it will provide you. The reason for this is the amount of challenge there is for you to remain balanced. However, there are certain conditions where a softer ball is more beneficial, such as for those women who are seriously out of shape, elderly or disabled and those who are overweight. Most sporting goods stores, as well as department stores carry a variety of different balls. You can also order them online.

No matter what your fitness level is, you’ll find the stability ball to be a great starting place, or addition to your present fitness routine. While it might take getting used to, once the habit has been mastered keeping your balance will become second nature. It will also assist you in other aspects of your life as well. If you can only get yourself one piece of sporting or fitness equipment, consider a stability ball. It will get you more bang for your buck for the beginning of your new fitness adventures.

The 30 Minute Exercise Motivator

If you’re like many other women out there, you have already made that oh-so-easy to make decision that you just don’t have the time to exercise. Why, there are the kids, your job, errands, chores, just being plain tired…these are all perfectly good reasons not to get that exercising into your day, right? Wrong! There is time; and we’re about to help you find it.

Managing Your Time

Anyone who has worked in a fair sized company, or any company at all for that matter, has probably had their share of experiences with time management. The concept of getting the most done in the least amount of time is something most companies strive for. It not only saves them money, it also allows them to see where there is time and/or resources being wasted.

Now, what if you were to apply these same tactics to your own daily life? Calculate how much down time you have, and how often you have it. This could be any amount of time you spend waiting on something, or someone. Such as the time  it takes your assistant to draft the report you asked for. Or the time it takes for the casserole in the oven to finish cooking. It could even be that amount of time (however short it may seem) that your baby has finally fallen asleep for her nap. With enough though, I’m sure you can come up with, at the very least, 30 minutes a day where you have absolutely nothing life-threatening which needs to be done.

Is there any reason why you can’t make that chunk of time your personal exercise time? Nobody ever said you needed to work out 2 hours a day in order to keep fit. You just need to realize that time is available, and then you can schedule some exercise in to fill the slot.

What Type of Exercise do YOU like?

Think of an exercise that you don’t mind doing. It could be as simple as dancing or as complex as martial arts. The fact of the matter is, if you engage in a physical activity you enjoy, the chances are much more likely that you’ll stick to it. If you really aren’t fond of bicycle riding, I really can’t recommend that you choose that as a way to use your 30 minutes of exercise time. You’ll get tired of it, bored, discouraged…you’ll find any number of reasons NOT to have to go out there and ride that bicycle.

If you like to dance however, it will be much easier to keep up with this new routine of adding 30 minutes of physical activity to your day. Why? Because it’s human nature to make time to do the things we actually enjoy. Besides, dancing is an easy one. You can dance with your kids, you can dance around the kitchen while drying the dishes (ok, maybe not with the good china), or you can even dance while your ironing your husband’s shirts.

And do you want to know the best thing about exercise?  It’s cumulative. Take your thirty minutes while ironing shirts, plus another fifteen there while you walk up and down the stairs with laundry baskets and it all beautifully adds up to an increase in your personal fitness level. There is absolutely no reason to let the factor of time be discouraging. Short bursts of more intense exercises often work better for overall fitness. So, if all you have is 10 minutes to spare, go for it, and give it all you’ve got. Run in place as fast as you can, or take the stairs at a faster pace, instead of waiting for the elevator. Just remember if you’re going for short, intense workouts to give it your all the entire time.

Making time for exercise might not be the easiest thing you do today, but it is probably the one which is the most necessary. Sit and think of where you can save a few minutes here and there from your schedule, and make yourself and your health an earnest commitment to use that time for exercise. Once your mind is set, and your habit well cemented into your lifestyle you will find additional opportunities for working out popping up all over the place!

HIIT: Cardio or Resistance

High Intensity Interval Training (HIIT) is a theory of exercise that pushes the body to reach a maximum performance for short spurts of time. This method has been proven to burn more body fat, while at the same time also help maintain muscle integrity.

There are two main directions for HIIT workouts. Some choose the cardio HIIT which focuses on increasing the level of output for short periods of time – for instance a walk, jog, run interval.

Resistance HIIT maintains an even pace for the workout, but increases the resistance for short intervals – for instance biking at the same pace but choosing to increase the resistance to push the body harder, or jogging at the same pace but choosing to increase the incline on the treadmill for a short interval, and then returning it to the original state.

Both types of HIIT workouts are great methods for fat burning. They are also good for time management, since HIIT workouts generally last only around 15 to 20 minutes (although it’s important to remember that this is a time limit which beginners may have to work up to). HIIT cardio and resistance training also carry over the benefits of the workout for up to 36 hours after the workout is complete.

The major difference between the two types of HIIT workouts is stress. Because the resistance training remains at an even pace, there is less stress exerted on the joints. The increase in intensity comes from the increase in the resistance.

The path to a HIIT workout is not as important as reaching that intensity level. Resistance training and cardio can both be beneficial choices. Mixing up the HIIT workouts between the two might even help to stimulate interest, as it can easily take the ‘mundane’ out of practicing the same old workout time and time again.

No matter how you choose to get in your HIIT workout, be sure that you consult a physician before you begin. HIIT can be tough on the body, and it is always a good idea to be checked out by your doctor before beginning a major exercise regime. You want to give yourself every possible benefit of this type of program, and it all starts out with a YES from your doctor.

Special Discounts for Fit Muslimah

5% Discount             Coupon Code: moda5

http://www.primomoda.com/

Customercare@primomoda.com

 

Pulse Wear

Sweat Suits with use

www.PulseWearUsa.com

 

Things Unique

www.ThingsUniqueOnline.com

 

 

Janaza Insurance and more

Celebration.atl@comcast.net

 

 

6 Steps for Quick and Healthy Cooking

6 Steps for Quick and Healthy Cooking

The easier you make the cooking experience, the quicker you will find you can create healthy meals. Simple steps will help you fix meals that you will enjoy and give you the health energy you need – all in fewer than 30 minutes from start to finish.

Make Cooking Easier

• Create a plan – knowing what you are going to fix for each meal will be the first step in making those meals in a timely manner.

• Use the plan to make a grocery list – make sure that you have all of the items for your menu, as well as also stock up on pantry items that can easily be put together to make a great meal.

• Chop it up – when you bring in the groceries, go ahead and chop up vegetables (like onions or carrots) you will be using in your meals. These can be frozen to make them last longer.

• Precook ingredients – take one day after you go grocery shopping to cook chicken breasts, ground beef and other proteins. Put these into freezer containers and store them for use in quick fix meals.

• Cook more than one meal at a time – you can freeze the second meal for an easy fix on another night when you might be too busy to spend a lot of time preparing a meal.

• Make sure all of your appliances are maintained and clean – a clean space and well maintained utensils and appliances will make cooking easier and more enjoyable.

Cooking healthy meals does not have to take up a lot of time. A few simple steps will make cooking in less than thirty minutes healthy, delicious and enjoyable. A great plan and some precooked or prepared ingredients will make cooking a breeze.

Healthy meals in fewer than thirty minutes can be tasty and easy. Taking the time to plan out the meals will not just help with time management, but will also go a long ways towards saving big bucks at the grocery store.

The Basics of Fitness Bootcamps

Not that long ago, the term “boot camp” was normally reserved for those entering the military or police force, or a location where parents sent their delinquent children and teens to get them ’straightened out’. Things have changed quite a bit since then.

Today just about anyone can go to “boot camp” to get in shape. The question many people ask however, is WHY would one want to do this? The answer has been repeated time and again by both participants and coordinators – because the method works.

When most of us picture boot camp in our minds, we have visions of uniformed officers, yelling at people from a nose-length away, or while exhausted recruits work themselves to the end of their ropes. While there may be some trainers who use a variety of such intimidation tactics, most are much more pleasant to deal with. Their expectations are realistic, as long as participants show up for their designated instruction period, and try their best while they are there. For the most part, they tend to be very approachable too.

Why Boot Camps Are Effective

There are several reasons why this type of fitness regime actually works. For one thing, they encourage healthy competition between participants. Activities are often designed so that there is a clear winner, and this brings out everyone’s competitive spirit. Winning provides you with a wonderful feeling, and it has been proven that people are more likely to give it everything they’ve got when up against others. Yet there’s also a sense of camaraderie and encouragement among participants which results from facing these challenges together.

Boot camp will often offer types of exercise you may not find in other programs. Many of these boot camps are held outdoors, and they may include a wide variety of activities such as hiking, wall climbing, obstacle courses and team competitions. This makes exercise something to look forward to, keeping us motivated and on our toes.

There are boot camps available which have been designed for specific groups, or those with common goals. Some are targeted toward general fitness, while others are designed to promote weight loss. There are boot camps for every age group, gender and preferred activity or sports. No matter where you fall into things, there is almost definitely a fitness boot camp out there for you and your personal needs.

Your Own Personal Boot Camp

A boot camp can be highly effective, and you are almost certain to find on which can suit your needs. If you can’t find once however, you can still apply some of the principles to your own workout.

Boot camp participants are often expected to perform exercises in rapid succession in order to maximize cardiac benefits and calorie burning. This is something you can just as easily do on your own. Just start out with some all-imortant stretching, then do some running or other intense exercise for 5 to 10 minutes. Move on to some strength building exercises, then alternate between intensity levels for the remainder of your workout.

And don’t forget to add a little adventure to your regimen. You could create your own obstacle course in your yard, try a new piece of bought or borrowed exercise equipment, or look into new hiking trails. A little bit of change can help keep things interesting.

Boot camp fitness programs have very quickly gained quite a bit of popularity in a relatively short period of time. They are a great choice for anyone who realizes they lack motivation to keep up with an exercise program on their own, or thrive better with an aspect of teamwork surrounding their exercise. And as many people are finding out, they can whip themselves into shape very quickly, with boot camp as their stepping stone to a new fitness routine.

Whole Grains Recipes

In keeping with our theme of whole grains, I thought I’d provide you with a few recipes today so you can start slowly incorporating them into your diet (if you haven’t already). These are recipes I have found online, just to show you how easy it is to locate healthly recipes. The http://about.com website has so many wonderful selections, you’ll find it a great place to find the recipes you need for your new, healthy eating habits. I hope you find these recipes useful as well as delicious!

Flax Seed Bread

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients:

• 2 cups flax seed meal
• 1 Tablespoon baking powder
• 1 teaspoon salt
• 1-2 Tablespoons sugar equivalent from artificial sweetener
• 5 beaten eggs
• 1/2 cup water
• 1/3 cup oil

Preparation:

Preheat oven to 350 F. Prepare pan (a 10X15 pan or cookie sheet with sides works best) with oiled parchment paper or a silicone mat.

1) Mix dry ingredients well — a whisk works well.

2) Add wet to dry, and combine well. Make sure there aren’t obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it’s easy to spread.)

4) Pour batter onto pan. Because it’s going to tend to mound in the middle, you’ll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. You don’t need a sharp knife; I usually just cut it with a spatula.

Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories.

Apple Cinnamon Breakfast Couscous

Whole grain couscous flavored with fruit and cinnamon makes for a healthy whole grain vegetarian breakfast suitable for kids as well as adults! For a vegan version, use a vegan margarine instead of butter. Breakfast couscous recipe courtesy the Wheat Foods Council.

Ingredients:

• 1 16 ounce can apples or pears, divided
• water
• 1 tbsp butter
• 1 10 ounce package couscous (7/8 cup)
• 3 tbsp sugar
• 1/2 tsp cinnamon, or to tste

Preparation:

1) Drain fruit, reserving juice. Pour juice into measuring cup and add water to equal 2 cups. Prepare couscous according to package directions using the fruit juice and butter.

2) Dice fruit; add to couscous.

3) Combine sugar and cinnamon and mix with couscous. Place in serving bowl and sprinkle with additional cinnamon, if desired. Serve at room temperature or chilled.

Makes 6 servings of apple cinnamon couscous.

Calories per serving: 271
Nutrition: Each serving provides approximately: 271 calories; 6 g protein; 56 g carbohydrates; 3 g fiber; 2 g fat (1 g saturated); 5 mg cholesterol; 0 mcg folate; 1 mg iron; 22 mg sodium.

Moong Daal Halwa (ok, not a diet food…but we can all enjoy a treat once in awhile!)

This rich, delicious dessert has an unusual main ingredient, normally associated with savory dishes – lentils. You’d never believe it when you eat it though! Serve Moong Daal Halwa warm with a scoop of vanilla icecream and you’ll get many requests for seconds.

Ingredients:

• 2 cups Moong Daal (split yellow lentils)
• 2 cups ghee
• 1 cup sugar
• 2 cups water
• 6 pods green cardamom split
• 1 cup khoya (see recipe below)
• 1 cup finely chopped mixed dried fruits of your choice

Preparation:

1) Wash thoroughly and soak the moong daal in water plenty of water, overnight.

2) The next morning, grind to a smooth paste in a food processor. Do not add any water while grinding.

3) Prepare a sugar syrup of one-thread consistency (here’s how you do it). When done, turn off the fire and add the split cardamom pods to the syrup. Cover and keep aside for later.

4) Heat the ghee/ clarified butter (recipe here) in a heavy-bottomed (preferably non-stick) pan on a medium flame till warm.

5) Add the moong daal paste to this ghee and stir to mix. Cook the moong daal, stirring frequently till it begins to turn golden and release its aroma. Another sign of doneness to watch for is, the separation of the ghee from the moong daal.

6) Add the khoya (recipe here) and mix well. Cook for another 2-3 minutes.

7) Now add the sugar syrup (remove cardamom pods before adding) and mix to blend.

Cook on a medium flame for 5-7 minutes, stirring frequently.

9) Add the dried fruits and cook for another 2 minutes. Turn off the fire.

10 ) Garnish with chopped nuts and serve. You can also add a dollop of vanilla icecream if desired.

Easy Barley and Mushroom Pilaf Recipe

Ingredients:

• 1/2 cup fresh sliced mushrooms
• 2 tsp olive oil
• 1 cup pearl barley
• 3 cups vegetable broth
• 2 tbsp chopped green onions (scallions)
• 1/4 tsp crushed dried rosemary
• 2 tbsp grated fresh Parmesan cheese

Preparation:

1) Heat olive oil in saucepan; add mushrooms and sautee until limp. Add barley, vegetable or chicken broth, green onion and rosemary. Bring to a boil.

2) Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Sprinkle Parmesan cheese over barley pilaf and serve.

Makes 4 servings of barley pilaf.

Per serving: 242 calories, 7g protein, 7g fat, 40g carbohydrate, 4mg cholesterol, 11g fiber, 790mg sodium.

Garlic Quinoa with Parmesan Cheese

This is an easy vegetarian recipe for whole grain quinoa flavored with garlic and Parmesan cheese. Although this is a very basic recipe, you can vary it by adding some fried tofu or whatever veggies you happen to have on hand.

Ingredients:

• 2 tbsp butter
• 1 small yellow onion, diced small
• 3-4 cloves garlic, minced
• 2 cups vegetable broth
• 1 cup uncooked quinoa
• 1/4 tsp salt, or to taste
• 1/4 cup Parmesan cheese

Preparation:

1) In a medium sized pan, sautee the onion and garlic in butter or olive oil over medium-high heat for 3-5 minutes, until onions are just soft. Reduce heat to medium low.

2) Add the vegetable broth and quinoa. Cover, and allow to simmer until liquid is mostly absorbed and quinoa is cooked, about fifteen minutes.

3) Remove from heat, and gently mix quinoa to distribute any excess moisture. Season with salt to taste, and top with Parmesan cheese, or, for a vegan version, mix in nutritional yeast instead of the cheese.

I hope you try these recipes, and discover how easy it is to incorporate whole grains and other healthy choices into your meal plans.

Next Page »