It's Not All About The Greens......

By Alicia Ho

I have a friend who always tells me that she needs to go on a diet and one moment later, you will see her desperately munching on a salad bowl. But frankly, I do feel a little sad for her because of the repetitive meals she has almost everyday. It is alright to have some salads occasionally, but not everyday! You will get bored of it, seriously. 

I like creative stuffs, especially when it comes to food, so I actually suggested her to try out various creations of her own or find alternative recipes online which are no doubt, healthy, and equally tasty too! This is so that we will have a healthy array of food dieting menu to enjoy from. 

Like I said, healthy gourmet is not all about filling your bowl with greens. According to the World's Healthiest Food chart, apart from greens, there are actually many alternative options to a healthy diet.

 

 

 

VEGETABLES                     FRUITS                   SEAFOOD                    POULTRY & MEAT

- Asparagus                            - Apples                    - Cod                               - Beef, grass-fed

- Avocados                             - Apricots                  - Salmon                         - Chicken, pasture raised

- Beet Greens                         - Bananas                  - Sardines                        - Lamb, grass-fed

- Bell Peppers                        - Blueberries             - Scallops                         - Turkey, pasture raised

- Broccoli                              - Cantaloupe              - Shrimps

- Brussel Sprouts                   - Cranberries             - Tuna                             

- Cabbage                              - Figs                                         

- Carrots                                - Grapefruits                NUTS & SEEDS            EGGS & DAIRY

- Cauliflower                         - Grapes                      - Almonds                       - Cheese, grass-fed

- Celery                                 - Kiwifruit                   - Cashews                       - Cow's milk, grass-fed

- Corn                                    - Lemon/Limes           - Flaxseeds                      - Eggs, pasture raised

- Cucumber                            - Oranges                    - Peanuts                         - Yogurt, grass-fed

- Eggplant                              - Papayas                    - Pumpkin seeds

- Fennel                                 - Pears                         - Sesame seeds

- Garlic                                  - Pineapples                - Sunflower seeds

- Green beans                        - Plums & Prunes        - Walnuts                        

- Green peas                          - Raspberries

- Leeks                                  - Strawberries             BEANS & LEGUMES        GRAINS

- Mushrooms                        - Watermelon              - Black beans                        - Barley

- Mustard greens                                                      - Dried peas                           - Brown rice

- Olive oil                                                                 - Chickpeas                           - Buckwheat

- Extra virgin olive                                                   - Kidney beans                      - Millet

- Onions                                                                    - Lentils                                 - Oats

- Potatoes                                                                  - Miso                                    - Quinoa

- Romaine lettuce                                                      - Soy sauce                           - Rye

- Spinach                                                                   - Soybeans                            - Whole wheat

- Tomatoes                                                                - Tofu                                    

- Turnip Greens

 

HEALTH SPICES & HERBS

- Basil

- Black pepper

- Dried Chilli Pepper

- Cilantro & Coriander seeds

- Ground Cinnamon

- Cloves

- Cumin seeds

- Ginger

- Mustard seeds

- Oregano

- Parsley

- Peppermint

- Rosemary

- Sage

- Thyme

- Tumeric

 

Try adding some of these ingredients in your food and you will never feel dull and bored with healthy eating again. 

 

 

 

1. Always check that the level of nutrients is higher than the number of calories the food contains.

2. Be sure to include these in your meals: vitamins, minerals, phytonutrients, essential fatty acids and fiber.

3. Choose whole foods instead of highly processed ones as they often contain synthetic, artificial, or irradiated ingredients.

4. Go for organically grown foods, as they not only promote our health, but the health of the planet as well. 

5. Go for healthier monounsaturated and polyunsaturated fats. (Corn, olive, safflower oil, nuts, seeds, avocado are great options)

6. Take low-fat dairy products to substitute for the calcium intake from vegetables. 

7. Have an adequate serving of fruits to build up on the vitamins deficiency. 

 

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It's easy to whip up a salad recipe. Just cut and mix the lettuces, add some fresh tomatoes and olives, drizzle over some salad dressing and you're good to go! See? I bet it takes only a minute to make this , no wonder it is the worldwide number #1 health food on the list. 

Sometimes it just takes a little more effort to source for the ingredients and create a D.I.Y recipe with the preparation time comparable to that of the salad's. In this article, we will share some creative, yet easy to do recipes.

Recently, I found out that my friend has a blog of her own and she does up creative recipes that looked amazingly delicious! She is one absolute adventurous health addict who even took the effort and time to grow her own basil and oregano plant! How fresh is that! Thankfully, she allowed me to repost the scoop. Ditch that salad bowl, check out the recipes she had done below and you will start to look at healthy eating differently.

 

 

1) WARMING MACA HOT APPLE OATMEAL


(Photo Credits: Sandy Sum / Heshe.sg)

(Bet you never knew oatmeal could be eaten like this!)

Yields: 1 serving 

Time taken: 15 minutes

 

Ingredients

1/4 cup rolled oats 

1/2 cup water 

1 chopped apple 

Splash of vanilla extract 

Dash of salt

 

Others

1 tablespoon raw maca powder 

1/4 teaspoon ground nutmeg 

1/4 teaspoon ground cinnamon 

2 teaspoon chia seeds 

2 teaspoon flax seeds 

Coconut flakes 

Almonds 

1 tablespoon honey (optional)

 

Directions

Put all the oatmeal ingredients into a pot and cook over medium to low heat for 8-10 minutes, stirring occasionally

Stir in the nutmeg and cinnamon once it starts to simmer, about 2 minutes in

Remove from heat and pour it into a bowl

Add your toppings and enjoy!


(Photo Credits: Sandy Sum / Heshe.sg)

(Photo Credits: Sandy Sum / Heshe.sg)

 

 

2) ASIAN NOODLE SALAD WITH SMOKED SALMON

Yield: Serves 2 

Time taken: 10 minutes


(Photo Credits: Sandy Sum / Heshe.sg)

Salad

2 handfuls of pea sprouts (dou miao), roughly chopped 

1 large carrot, cut into sticks 

2 cups flat rice noodles, blanched (I used shirataki noodles but it might be quite hard to find) 

1/2 cup of tempeh, cubed 

6 slices of smoked salmon, got these babies from Foodie MArket Place 

½ cup of tempeh, cubed 6 slices of smoked salmon, I got these babies from Foodie Market Place

 

Dressing

2 tablespoons rice vinegar 

1 tablespoon soy sauce 

2 teaspoons sesame oil 

1 teaspoon fish sauce 

salt and pepper

 

Directions

Blanch the flat rice noodles in hot water for 1 minute and drain them 

Cut the pea sprouts and carrots 

Season the cubed tempeh with salt and pepper and pan-fry them for 5 minutes to cook 

Whisk the dressing together and taste for salt and pepper

 

Toss the rice noodles, pea sprouts, carrot and tempeh together in a large bowl with the dressing 

Served the salad immediately topped with 3 slices of smoked salmon.

 


(Photo Credits: Sandy Sum / Heshe.sg)


(Photo Credits: Sandy Sum / Heshe.sg)

 

 

3) VANILLA BEANS BAKED APPLES


(Photo Credits: Shira Bocar / MarthaSteward.com

 

·4 thick-skinned mildly sweet apples

·3 tablespoons packed dark-brown sugar

·2 tablespoons unsalted butter, softened

·2 tablespoons finely chopped toasted pecans, plus more for sprinkling

·1/2 large vanilla bean, halved lengthwise, seeds scraped and reserved

·1/8 teaspoon salt

 

Directions


(Photo Credits: Shira Bocar / MarthaSteward.com

 

Preheat oven to 375 degrees. Using a cylindrical apple corer, core apples three- quarters of the way down. Fit snugly in an ovenproof skillet or a loaf pan.

Stir together sugar, butter, nuts, vanilla seeds, and salt in a small bowl. Divide sugar mixture among apples (about 2 teaspoons each). Sprinkle with nuts. Bake until apples are soft, about 1 hour. Serve warm with pan syrup spooned on top.
 


(Photo Credits: Shira Bocar / MarthaSteward.com

 

4) STEAK TOPPED CARROT & MANGO SALAD WITH CHILI LIME DRESSING (Serves 3-4)


(Photo Credits: Tux/ Brooklyn Home Maker

 

Dressing

zest and juice of 2 limes

3 tablespoons olive oil

1 tablespoon honey

1/2 teaspoon coarse Kosher salt

1/4 teaspoon ground black pepper

1/4 teaspoon chili powder

1/8 teaspoon ground cayenne pepper

Combine all ingredients in a dressing bottle or measuring cup and whisk or shake vigorously.

 

Salad:

6 medium carrots, julienned or grated (about 4 cups)

1 firm ripe (or slightly under-ripe) mango, peeled and julienned or grated (about 2 1/2 to 3 cups)

1 small shallot, thinly sliced

1/2 cup torn cilantro leaves

1 cup unsalted roasted cashews

12 to 16 oz London Broil (or other lean boneless steak), optional

salt and pepper

1 tablespoon olive oil or butter

 

Directions

Combine the carrots, mango, sliced shallot, and chili lime dressing in a large bowl and toss well to combine.  cover and refrigerate from 1 to 24 hours to let the flavors mingle. Just before serving, addthe cashews and cilantro and toss until well combined.

Generously season the steak on both sides with salt and pepper. Preheat a large heavy bottom skillet (not non-stick) over high heat. Once the 

pan is good and super hot, add butter or oil, and sear the steak for 3-6 minutes on either side, flipping only once. This will depend on the thickness of the steak, but 3 minutes per side should get you to about medium rare, and 6 should get you closer to medium well. Remove steak to a cutting board and let it rest for at least 5 minutes before slicing against the grain of the meat, into super thin slices with a very sharp knife.

While steak is resting, toss the salad again to redistribute the dressing. Plate the salad and top with slices of steak.


(Photo Credits: Tux/ Brooklyn Home Maker)

 

Thats all Folks for today. I'll be back again with more recipes and ideas for a healthier life!

 

 

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