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Beneficial Bites! Recipe To Try!


Eat your way to better health with these beneficial food products and recipes.

Cranberry Smoothie

Ingredient: 2 cups orange juice, 1 cup of cranberry juice, ½ cup plain yoghurt, ½ cup ice, 1 banana

Method: Combine together into a blender. Serve chilled.

Nutty Granola

Ingredient: 1 cup quick cooking oats, ¼ cup cocktail peanuts, ¼ cup wheat germ, 1 tbsp grated orange peel, ½ cup honey, Apple juice concentrate, 1 tsp ground, cinnamon, ½ cup raisins, Yoghurt frozen yoghurt, Cut up fresh fruit or milk (optional)

Method: Mix oats, peanuts, wheat germ and orange peel in large bowl. Drizzle with honey and juice concentrate, tossing mixture to coat well. Spread mixture in a lightly greased baking pan and bake at 350°F for 20 to 25 minutes, stirring every 5 minutes. Stir in cinnamon and raisins. Cool completely. Store in airtight container at room temperature for up to one week. Serve over yoghurt, fruit or with milk.

Avocado Salad

Ingredient: ½ seedless cucumber, finely diced, 1 ripe avocado, mashed, 1 tomato, finely diced, ½ tsp onion powder, ½ tsp garlic powder, 1 tbsp finely chopped onion, 
1 tbsp lemon juice, 1 tsp sugar or honey, 1 tbsp good health mayonnaise, Sea salt to taste

Method: Mash the avocado with onion powder, garlic powder, sugar, lemon juice, honey and mayonnaise. Add a little water to thin the avocado mixture. Stir in the diced cucumber, tomato and onion. Pour the dressing over salad. Serve immediately.

Marvelicious Mac And Cheese

Ingredient: 2 ½ cups fat free milk, 2 cups macaroni, 1 tbsp butter, 3 tbsps all-purpose flour, ¾ tsp salt, ½ tsp dry mustard, 2 cups shredded reduced fat sharp cheddar cheese, ½ cup shredded reduced fat sharp cheddar cheese (optional topping)

Method: Preheat oven to 375 degrees. Cook macaroni. Heat milk and butter in a saucepan over medium heat. Gradually whisk in flour, salt and dry mustard and simmer for one minute. Remove from heat and stir in 2 cups of cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Transfer the mixture to a baking dish. Bake for about 20 minutes until hot and bubbly. Cool before serving.

Thai-Style Pumpkin Soup

Ingredient: 4 tbsps oil, 3 cloves garlic (chopped), 1 shallot, chopped, 1 red chilli, chopped, 1 tbsp thinly sliced lemongrass, 1 tomato, chopped 500 ml chicken or  vegetable stock (use canned; available at supermarkets), 1 small pumpkin, peeled and chopped, 2 tsps fish sauce, 1/2 tsp salt, 1/2 tsp sugar, 60 ml coconut milk (optional), Curry leaves for garnishing, Black pepper to taste

Ingredient: Heat 2 tbsps oil in a pot over medium fire. Fry garlic, shallots, chilli and lemongrass for l min or until fragrant. Add tomato and stock; bring to a boil. Add pumpkin, then lower fire and simmer until it becomes soft. Remove from stove and transfer pumpkin mixture into a large mixing bowl. Use a hand-blender to blend pumpkin mixture until smooth. Return mixture to pot and heat over low fire. Season soup with fish sauce, salt and sugar. Stir in coconut milk, if using, and remove from stove. Place remaining oil in a pan and fry curry leaves until crispy and fragrant. Garnish soup with fried curry leaves and sprinkle with black pepper. Serve immediately.

For Breakfast

Toast one slice of whole wheat bread, then top with peanut butter, sliced bananas, apples, and/or raisins.

For Afternoon Snack

Top a graham cracker with banana slices and low-calorie frozen yogurt. Cover with a second graham cracker.
 

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