olives


It’s been quite some time since I featured a healthy eat.

This is grilled garlic chicken in balsamic with Alfez Tahini dressing on top of lettuce. I sprinkled some green olives after taking the photo. Oooohlala! It was delicious!

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I stumbled upon The World’s Healthiest Foods (TWHF) website, while doing research for my entries. It became a useful resource for me because the author, George Mateljan, and his team have done extensive scientific research on different types of food and are able to articulate why these are good for our health.

The website has a list of 130 foods and some recipes that go with these. Here is a summary of their criteria for choosing the 130:

1. Their nutrient dense, which means that the level of nutrients is high in relationship to the number of calories the food contains.

2. Their whole foods. They are not over-processed and they don’t contain synthetic and artificial ingredients.

3. You’ll be able to find these foods in most grocery stores in the US. I’ll need to modify my list of the world’s healthiest foods for my local setting, which is India. I prefer local ingredients that don’t go through long journeys to get to my grocery shelf.

4. These foods are affordable.

5. They taste good, otherwise it would be challenging to eat them!

I adopted the following recipe from their website and it was deee-li-cious! This recipe serves two!

Ingredients:

1 cup chickpeas or garbanzo beans
1 cup shredded lettuce
2 medium cloves garlic, minced or pressed
1 medium tomato, diced
1/2 medium red onion, chopped
2 TBS parsley, chopped
4-5 squeezes of fresh lemon juice
1 TBS extra virgin olive oil
salt and pepper to taste

Optional:
1/4 cup feta cheese
6 sliced olives
1 tsp rosemary

To cook the chickpeas:

Soak them overnight and boil for 30 minutes until soft.

For the salad:
Plate the lettuce. Put the chickpeas, garlic, tomato and onions on top. Sprinkle the olive oil and drizzle with fresh lemon. Add salt and pepper as you wish. Sprinkle the feta cheese, olives and rosemary on top. Bon appetit!

I know that I got carried away with my story in my last entry. My purpose in doing this blog is to eat healthy, and practice photography and writing. Sometimes I find myself stumbling upon personal stories about traveling, people, art and life. I don’t want to restrain this organic progression, thus the off-the-beaten-track posts. Bear with me! 😀

During the fourth of July weekend, Linda whipped up a taco salad for me and B, which coincidentally, is also a popular salad in Manila. Here’s a healthy recipe that serves two!

Ingredients:

For cooking the beef:
1 cup lean ground beef
1 cup bottled salsa (Linda’s personal touch)
1/2 medium sized red onion, chopped
6 cloves garlic, chopped
2 tablespoons olive oil
1 teaspoon paprika
salt and pepper to taste

For making the salad:
1 cup shredded lettuce
2 tomatoes, diced
1 white onion, diced
1/4 cup black olives
1/2 cup low fat cheese, shredded
1 cup corn chips (optional)

Heat a pan and pour the olive oil. Add the garlic and onions. Saute for 5 minutes. Add the ground beef and salsa and cook for around 30 minutes. Add the paprika, salt and pepper.

Place the ingredients for making a salad on separate bowls or a platter with dividers. Assemble your own taco salad by filling your plate with lettuce, beef, tomatoes, olives and onions. Add the corn chips if you like. Sprinkle the low fat cheese on top. Bon appetit!

Healthy Eats Facts:
Lean ground beef — good source of protein
Lettuce – besides having vitamins A, C and K, lettuce has manganese and chromium. It also has a lot of fiber.
Tomatoes – has lycopene which contains anti-oxidants and cancer preventing properties
Olives – have monounsaturated fats and vitamin E
Garlic and onions – has anti-bacterial and anti-viral benefits
Low fat cheese – has calcium which can contribute to preventing colon cancer, osteoporosis, migraines and PMS

Source:
The World’s Healthiest Foods

I absolutely love smoked salmon. Besides tasting delicious, it’s an easy ingredient to use because I don’t have to cook it. This recipe takes ten minutes to prepare.

My ingredients include–

smoked salmon strips
romaine lettuce
olives
pistachios
feta cheese
1 teaspoon of virgin olive oil
2 teaspoons of balsamic vinegar

All you have to do is mix all ingredients together and it’s good to eat! I like putting more balsamic vinegar in my salads more than most people do. So please feel free to adjust according to your taste.

Healthy Eats facts:

Smoked salmon – has omega 3 fatty acids which are good for your heart. It also has a lot of vitamin B and protein.

Romaine lettuce – besides having vitamins A, C and K, romaine lettuce had the minerals manganese and chromium. It also has a lot of fiber.

Olives – have monounsaturated and vitamin E

Pistachios – excellent source of minerals such as copper, manganese and phosphorus

Sources:

http://www.whfoods.com/

http://pistachiohealth.com/health-care-professional/nutrition