button mushroom


Back to work for me means reentering the rat race. It means waking up at four in the morn to finish unfinished tasks and chat with B. It means that students, teachers, school and innovation are at the forefront of my mind. It also means self-care takes a backseat. All you have to do is look at my one month old pedicure and eyebrows in want of threading! (Note to self: visit the parlor next weekend.)

But as I’ve discussed in previous posts, within the limits of my schedule, I would like to continue eating healthy, writing and taking photos. There’s so much learning that occurs while I do this. Besides, hopefully improving in my craft, I’m exploring the WordPress blogoshphere and it’s opened up a whole new world to me, a new dimension that has somehow made life more interesting. I’m thoroughly enjoying reading and listening to the various talents out there and learning from them. I’m learning how to give feedback and encouragement. I’m also convinced that blogging can be used as a valuable tool in 21st century education and it’s something that I’d like to slowly introduce to my school’s interested students and teachers.

So why the diversion into reentering the rat race when I’m supposed to be sharing my broccoli-mushroom curry recipe? It’s because this is a quick recipe. And perhaps I should add a category called quick recipes for those who are always on the run but still want to take care of themselves by cooking 30 minute meals with minimal dish washing.

This recipe serves one and is pretty good with basmati rice.

Ingredients:

1 cup broccoli, sliced
1/2 cup button mushrooms, sliced
1/4 red onion, chopped
4 cloves, chopped
1/2 cup of low fat milk
1 teaspoon of Thai green curry paste
1 tablespoon olive oil

Pour the olive oil into a pan and saute the garlic and onions until the onions are translucent.

Add the milk and Thai green curry paste. In India, I’ve found this curry paste in Nature’s Basket. In Manila, you can get it from Cash and Carry, and in the States, I’ve seen this in the Asian section of Walmart. Stir the curry paste until it dissolves.

First add the mushrooms and cook for around three minutes. Then add the broccoli and cook for two.

Pour the veggies on top of steaming hot basmati rice and it’s all ready to eat! Bon appetit!

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This is Lally's healthy eat. The garlic chicken is somewhere on the left. Squint!

A couple of weeks ago, my friend Lally shared a healthy eat. She subsequently shared the recipes from allrecipes.com and I decided to try one of them! I’ve tweaked some of the ingredients to suit what was available in my kitchen. I also try my best not to cook with flour and butter to help myself remain true to being a healthy eater.

This serves two.

Ingredients:
2 skinless, boneless chicken breasts
salt and pepper to taste
1/2 cup of fresh mushrooms, sliced
2 tablespoons olive oil
6 cloves of garlic
1/4 cup balsamic vinegar
1 tablespoon dried thyme

Rub salt and pepper on the chicken and leave for 15 minutes.

Heat the oil in a pan over medium high heat and saute the chicken until it is nicely browned on one side. Add the garlic. Turn the chicken breasts and scatter the mushrooms over them. Continue frying, shaking the skillet and stirring the mushrooms. Cook for about 3 minutes, then add the vinegar and thyme. Cover tightly and simmer over medium low heat for 10 minutes, turning occasionally.

Transfer the chicken, mushrooms and sauce on to a plate and it’s all ready to eat! Bon appetit!

Thanks for sharing, Lally, and please continue to send us your healthy eats. By the way, looove the new red carpet look :-D.

Healthy Eat Facts:
Chicken – a good source of protein, protects against bone loss in older people, and has nutrients that protect from cancer
Mushrooms – boosts the immune system
Garlic – is good for the heart and has anti-bacterial and anti-viral benefits
Balsamic Vinegar – the digestive system can benefit from this

Sources:
The World’s Healthiest Foods
Livestrong.Com

I’ve been cooking pasta dishes for years because it’s one of the easiest recipes to cook if you’re always on the run. I also like experimenting with different ingredients that go with different kinds of pasta, and I encourage you to do the same. Here’s an easy recipe that serves two.

(If you’d like to know how to sear tuna, check out my recipe on Seared Tuna with Greens.)

Ingredients:

1 cup whole grain pasta
4-6 chopped garlic cloves (adjust according to your taste)
1/2 cup of sliced mushrooms
1/4 cup capers
olive oil
1/4 cup of shredded low fat cheese
salt and pepper
Italian seasoning

Boil water in a pot, then add the whole grain pasta. Cook the pasta for 7 to 10 minutes over medium heat and drain.

On a sauce pan, pour some olive oil and pan fry the garlic until brown. Add the mushrooms and saute for 5 minutes. Add the capers and cooked pasta noodles. Mix the ingredients. Add salt, pepper and Italian seasoning to taste.

Serve on a plate and sprinkle cheese on top. Bon appetit!

Healthy Eats Facts:
Whole grain pasta – associated with developing a significant lower risk of cardiovascular diseases
Garlic – is also good for the heart
Button mushrooms – boosts the immune system
Capers – low in calories and rich in anti-oxidants
Cheese – has calcium which can contribute to preventing colon cancer, osteoporosis, migraines and PMS

Source:
The World’s Healthiest Foods
Science Daily
www.nutrition-and-you.com

In late May, my friend Paula visited me in Mumbai! It was a magical experience for both of us because before I left Manila, she said she would visit me in my new city. A year later, she was assigned to a workshop in Ahmedabad, which is a one hour plane ride from Mumbai. Since both of us are always on perpetual diets, I decided to make some high protein low carb food.

Unfortunately, with all the sightseeing we planned, I was only able to cook her one special homemade meal with my Southeast Asian influence. Nevertheless, it’s so much more inspiring to cook for two!

Ingredients:

2 chicken breast fillets
5 cloves of garlic minced
¼ red onion diced
spinach
mushrooms
1 cup basmati rice
1 cup water
olive oil
Salt and pepper

Boil 1 cup of water and add 1 cup of basmati rice. Put the stove temperature on low and boil the rice for 20 minutes or until the rice has absorbed the water and is tender.

Rub salt and pepper on the chicken breast and leave for 15 minutes. Pour a teaspoon or two of olive oil and sauté the garlic and onions until light brown. Add the chicken in the pan and cook for around 20 minutes. Taste the chicken to make sure that it’s cooked all the way through!

To blanche the mushrooms and spinach, boil some water. Pour in the mushrooms for five minutes and the spinach for one.

Plate the chicken, rice, and veggies. Welcome to Mumbai, Paula!

Healthy Eat facts:

Chicken breast – besides being a good source of protein, chicken has cancer protective nutrients
Basmati rice – full of fiber and nutrients

Garlic and onions – can lower cholesterol

Spinach – rich in vitamin K

Source: http://whfoods.org

Mushrooms – contributes to improving one’s immune system

The first step is always the hardest one to take. Last May, I made a decision to buy veggies and not let it slowly rot in my fridge.  If you’re like me, you probably don’t have much time to cook food and are too tired to wash dirty dishes.  Here’s a quick recipe that doesn’t take more than an hour.  And by that I mean the prep, cooking, eating and washing!

I took out one chicken breast fillet, romaine lettuce, broccoli and a handful of button mushrooms from my fridge. Unfortunately, I didn’t measure my ingredients when I first started taking photos of these healthy eats so please bear with the estimates.  This recipe serves one.

I slapped a dash of olive oil on my pan and toasted the chicken on it. Then in a pot of boiling water, I dropped some mushrooms for five minutes and broccoli for two. This cooks the veggies but doesn’t kill all the nutrients. On a plate, I prepared the lettuce, and added the broccoli, mushrooms and chicken. I sprinkled some Kikkoman soy sauce for taste.

Healthy Eats facts:

Chicken – is a good source of protein and has less saturated fat compared to beef. Just make sure it’s skinned!

Broccoli – a rich source of vitamin C, K and A

Mushrooms – a good source for vitamin B12

Romaine Lettuce – rich source of vitamin A and K

Source: http://www.whfoods.com/