Easy Granola ** Updated **

Now Cholesterol Lowering too!

I'm constantly changing how I make things - improving each time I hope.  My original Granola was big on taste and less about health, the second version was better, last year's version was pretty good too.

Now finally I think I have it, this recipe is the best tasting, most healthy and helps lower cholesterol.

Yummy Granola

Ingredients:

• 2 1/2 cups of rolled oats
• 1/2 cup of wheatgerm
• 1/2 cup of mixed seeds [sunflower, flax, sesame, poppy]
• 1/4 cup of dried cranberries or raisins if you prefer
• 1 teaspoon of ground cinammon

• 1/4 cup of honey or maple syrup
• 1/4 cup of light sunflower oil
• Splash of orange juice [optional]

Directions:
Pre-heat your oven to 120c/250f.

Mix all the dry ingredients together in a large bowl. Combine the honey, water and oil and pop into the microwave for 1 minute - don't worry too much about the exact measurements but you should have about 3/4 of a cup of liquid. The mixture is much easier to handle when it's warm and the honey is a lot less sticky.

Mix the liquid into the dry ingredients and stir well until everything is well coated.

Spread out evenly on a baking tray and pop into the oven for 50 minutes.

Remove and allow to cool before storing in an air-tight jar; as it cools it will get crunchy. It should hold for quite a while but I'll bet it doesn't last that long.

Enjoy with natural yoghurt.


Variations:
Use a splash of apple juice instead.
Try different fruit, delicious too!

Crunchy or fine?
If you want large nuggets of granola, then follow the steps above when cooking but however if you prefer a finer granola with smaller/less nuggets then remove from the oven every 15 minutes and give it a stir through with a fork to break the mixture up.

TOP TIP!
For extra crunchy, leave the granola in the oven to cool overnight.  As the oven cools slowly the granola will crunch up much more than allowing it to cool on the counter top.

Thai Mackerel

Mackerel is thankfully categorised in the "sustainable" category and we're encouraged to comsune this rather than other vulnerbale fish species. Helps too that it's an Oily fish which is good for you....

Ingredients

• 4 tbsp Thai red curry paste
• 500ml/17fl oz coconut milk
• 500ml/17fl oz fish or vegetable stock
• 1 red chilli, finely chopped
• 2 tbsp Thai fish sauce
• 2 tbsp caster sugar
• 4 fresh mackerel fillets, skin on but bones removed
• 100g/4oz fine noodles, cooked according to instructions on packet
• small bunch coriander, torn
• 2 limes, juice and zest

Method

1. In a large pan fry off the red curry paste for a few seconds before adding the coconut milk, stock, finely chopped red chilli, fish sauce and sugar. Bring to the boil and turn down the heat before adding the mackerel pieces. Continue to simmer gently until the fish is cooked through.
2. Warm the noodles and place into the soup bowls. Spoon the finished broth over the top and sprinkle with freshly torn coriander leaves, together with the juice and zest of the limes.

10 Everyday Super Foods

Top 10 Multitasking Super Foods

These easy-to-eat foods are packed with multiple nutrients to help you stay healthy.

1. Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols," says Zied. "And lactose sensitive people may tolerate yogurt better than milk." Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don't like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. "Dairy foods contain practically every nutrient you need for total nutrition -- and in just the right balance," says bone health expert, Robert Heaney, MD. "No other food group in the diet is as complete or as economical."
2. Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.
3. Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss," says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting together your own "100-calorie packs" of nuts for easy and portable snacks.
4. Kiwis are among the most nutritionally dense fruits, full of antioxidants, says Ward. "One large kiwi supplies your daily requirement for vitamin C," says Ward. "It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it." The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.
5. Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.
6. Beans, beans, good for your heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.
7. Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don't like salmon, Lichtenstein recommends eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) "The benefits of eating salmon or other fatty fish twice weekly far outweigh any risks, but if you are concerned, check with your doctor," says Zied.
8. Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. "Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source," says Ward. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.
9. Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked -- and think of all the calories you can save over that loaded baked potato. "If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss," says Zied. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.
10. Berries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.

Traditional Porridge

Porridge is a food you either love or hate and there are as many different ways of cooking porridge as there are people eating it! If you haven’t tried porridge in years or if you have memories of a grey solid limp in a bowl, it’s worth trying it again using this recipe. Even hardened porridge-haters like it…

Serves one- Suitable for vegetarians

NOTE: Porridge has been proven to be very beneficial in lowering cholesterol - if you have problems with cholesterol then make this part of your daily routine and watch your cholesterol fall.

Ingredients

• ½ cup (or ¼ of a mug) of dry porridge oats
• 1 cup (or ½ mug) of low fat milk
  
• 1 teaspoon of sugar or honey (if you don’t want to add sugar or honey but still want a sweet flavour try your favourite fruit instead)
  
• 1 tablespoon of sunflower seeds
  

Method

1. Put everything in a saucepan (non-stick if you have it) and gradually bring to the boil. Do stand beside it and watch it as it does boil over like anything
2. Once it has come to the boil turn it down and simmer for 5 to 10 minutes depending on how tender you like your oats
   
3. Stir it occasionally. If gets too thick (and how thick you like it is up to you) just add an extra drop of milk
   
4. If you want to microwave the porridge, just follow the instructions on the pack and add the sunflower seeds at the end.

Flighing Stress / Six Foods to Eat

Alter your diet and fight stress

Six Foods to eat more of:-

• Bananas
• Leafy greens
• Oily fish such as Mackeral
• Nuts
• Mangos
• Avocado

For images and more info click here.

Take control of your Cholesterol with these easy to follow simple steps

How can I lower my cholesterol?

• Get down to a healthy weight - being overweight means your heart has to work harder to pump blood around the body.
• Eat oily fish twice a week.
• Eat more fruit and vegetables.
• Eat more wholegrain cereals and breads, plenty of jacket potatoes and rice and pasta.
• Choose lean meats.
• Trim fat off meat and skin off chicken.
• Drain oil from cooked dishes containing minced meat.
• Choose low-fat dairy products.
• Choose low-fat spreads made from sunflower or olive oil.
• Choose less foods from the top shelf of the Food Pyramid.
• Use low-fat healthy ways of cooking, like grilling or oven-baking, instead of frying.

SuperFoods which help in lowering Cholesterol

I try to use these superfoods as often as I can in my recipes!

You may know what foods to avoid to keep your levels of "bad cholesterol" in check -- no mounds of butter on your bread, or ice cream for dessert every night -- but what are some foods you should be including in your diet to ensure a healthy heart? Here are the top "superfoods" that can lower your cholesterol:

• Oats

Many studies have found that increasing the dietary intake of oat products -- as well as legumes and other high-fiber foods -- can play a significant role in decreasing "bad cholesterol" (LDL) levels. Soluble fiber seems to help reduce LDL levels by grabbing onto the cholesterol and eliminating it from the body through the digestive system. Some excellent fiber-rich choices besides oatmeal and oat bran include beans, barley, apples and prunes.
The great news is that it doesn't take 10 servings of a fiber-rich food to do your heart good. One USDA study concluded that eating as little as one-half cup of cooked dry beans per day helped lower total cholesterol levels of the study participants.

• Sterol- and Stanol-fortified Foods

Recent research indicates that sterols and stanols -- natural substances found in many plants, including fruits, vegetables, legumes, nuts and seeds -- can significantly reduce LDL levels by blocking cholesterol absorption and preventing it from getting into the bloodstream.
One study by researchers at the University of California, Davis found that people who included twice-daily servings of sterol-fortified orange juice in their diet experienced, on average, a 9% decrease in LDL levels and an average 12% reduction in C-reactive protein levels, another key indicator of heart disease risk.
Sterols and stanols are naturally found in small amounts in many plants. In addition, a slew of new products fortified with sterols or stanols -- everything from milk to snack bars -- can now be found on grocery shelves.
But the American Heart Association (AHA) warns against consuming too much -- that is, slathering sterol-fortified spreads onto your food, or downing too many glasses of fortified juices -- without cutting back on other sources of fat. Doing so could lead to excess calorie consumption. For people who have a history of heart disease or elevated LDL levels, the AHA recommends talking with a doctor before taking sterol or stanol supplements.

• Fatty Fish

Wild salmon, sardines and anchovies are all rich sources of omega-3 fatty acids. Considerable research links these "healthy fats" to various health benefits. They not only reduce LDL levels, but they help lower high blood pressure and cut cardiovascular risk. Foods rich in omega-3 fatty acids may also raise levels of "good cholesterol" (HDL), which helps ferry bad cholesterol to the liver, where it can be eliminated from the body.
Given these benefits, it's no wonder that the AHA recommends that healthy adults with no history of heart disease should consume at least two servings of baked or grilled fatty fish each week. As for those who don't eat fish, try soybeans, seeds or nuts. A study in Hypertension: Journal of the American Heart Association reported that omega-3 fatty acids from nuts (such as walnuts) and seeds (such as flaxseed) had as much impact on blood pressure as omega-3 fatty acids from fish. But watch the intake of nuts, which are high in calories. Just a handful a day is enough to provide benefits for the heart.

• Olive Oil

Research has also shown that it's important to cut down on saturated fat and trans fats. Trans fats are listed in the "nutrition facts" on food labels; they can also be found in the product's list of ingredients, marked as "hydrogenated" or "partially hydrogenated" fats or oils.

Try to replace these unhealthy fats with healthier monounsaturated fats, as found in extra virgin olive oil, as well as canola oil, avocados, peanuts and tree nuts. Doing so can help lower your LDL and raise your HDL levels.

But even "good" fats should be eaten in moderation because all types of fat contain more than twice the calories of proteins or carbohydrates. The AHA recommends choosing fats and oils that contain less than 2 grams of saturated fat per tablespoon.

Crunchy Granola ** Improved for 2009 **

Now Cholesterol Lowering too!

I'm constantly changing how I make things - improving each time I hope.  My original Granola was big on taste and less about health, the second version was better. Now for 2009, this recipe is the best tasting, most healthy and helps lower cholesterol.

Yummy Granola

Ingredients:

• 2 cups of rolled oats
• 1/2 cup of wheatgerm
• 1/4 cup of dried cranberries
• 1 teaspoon of ground cinammon

• 1/4 cup of honey or maple syrup
• 1/4 cup of oil
• Splash of water

Directions:
Pre-heat your oven to 100c/220f.

Mix all the dry ingredients together in a large bowl. Combine the honey, water and oil and pop into the microwave for 1 minute - don't worry too much about the exact measurements but you should have about 3/4 of a cup of liquid. The mixture is much easier to handle when it's warm and the honey is a lot less sticky.

Mix the liquid into the dry ingredients and stir well until everything is well coated.

Spread out evenly on a baking tray and pop into the oven for 60 minutes.

Remove and allow to cool before storing in an air-tight jar; as it cools it will get crunchy. It should hold for quite a while but I'll bet it doesn't last that long.

Enjoy with natural yoghurt.


Variations:
Use 1/4 cup of apple juice instead of the water and reduce the honey to 1/4 cup.
Add 1/2 cup of mixed seeds [sunflower, flax, sesame, poppy]
Try different fruit, delicious too!

Crunchy or fine?
If you want large nuggets of granola, then follow the steps above when cooking but however if you prefer a finer granola with smaller/less nuggets then remove from the oven every 15 minutes and give it a stir through to break the mixture up.

TOP TIP!
For extra crunchy, don't stir at all during cooking; turn the oven off after 45 minutes but leave the granola in the oven to cool overnight.  As the oven cools slowly the granola will crunch up much nioce than allowing it to cool on the counter top.

Much Better Granola

Part of the healthy yet tasty series!

I recently reviewed my Granola recipe and realised that I've changed how I make Granola! I'm not great at following recipes in the first place, I tend to use it as a guideline and then adjust according to how I'm feeling, what's in the cupboard and how it tastes as I go along.

At any rate, my much improved Granola is detailed below. Significantly there is no SALT in this, not even sure why there was salt in the original as I rarely use salt. I also found Flax seeds in my local store - these are very good for you. I use maple syrup and honey interchangeably.


Ingredients:
2 cups of rolled oats
1/2 cup of wheatgerm
1/2 cup of mixed seeds [sunflower, flax, sesame, poppy]
1/4 cup of unsweetened dessicated coconut
1/2 cup of dried fruit [raisins, mixed peel etc]
1/3 cup of honey or maple syrup
1/4 cup of oil
Splash of water

Directions:
Pre-heat your oven to 100c/220f.

Mix all the dry ingredients together in a large bowl, except the dried fruit. Combine the honey, water and oil and pop into the microwave for 1 minute - don't worry too much about the exact measurements but you should have about 3/4 of a cup of liquid. The mixture is much easier to handle when it's warm and the honey is a lot less sticky.

Mix the liquid into the dry ingredients and stir well until everything is well coated.

Spread out on a baking tray and pop into the oven for 15 minutes. Remove and stir in the dried fruit; give it a good mix. Another 15 minutes in the oven before removing for another stir around - make sure it's browning evenly. Pop back for a final 15/20 minutes.

Remove and allow to cool before storing in an air-tight jar; as it cools it will get crunchy. It should hold for quite a while but I'll bet it doesn't last that long.

Enjoy with natural yoghurt.


Variations:
Use 1/4 cup of apple juice instead of the water and reduce the honey to 1/4 cup.

Healthy Granola

Great tasting and good for you too!

Granola is surprisingly easy to make; if you're paying $6 for a bag of granola think again - you can make your own far cheaper, better tasting, and easier than you think. Good for you and good for your pocket.

The trick with granola is the bake it slowly in low-heat.

Ingredients:

• 2 cups old-fashioned oats (rolled large oats are best IMHO)
• 1/2 cup wheat germ
• 2 Tbs. dark brown sugar
• 1/4 tsp. salt
• 1 cup mixed seeds & nuts (sunflower, sesame, almonds, peanuts etc)*
• 1/4 cup maple syrup
• 3 Tbs. flavorless oil, such as vegetable or canola
• 1 Tb. water

* See variations below

Directions:Pre-heart the oven to 275F. Coat a 9-by-13-inch metal pan with cooking spray, then set aside. Mix oats, wheat germ, brown sugar, salt and Extra Ingredients --except dried fruit -- in a bowl. Heat the oil, water and maple syrup along with any flavourings (see variations) to simmering pint and drizzle over the oat mixture. Stir well to combine ensuring all the dry ingredients have been coated.

Pour the mixture into the pan and bake for 30 minutes. Give an occasional stir during baking. Add dried fruit to the mixture and bake until golden - about another 15 minutes.

Store in an air-tight container for 2 weeks - bet it doesn't last that long though.

Variations:
1. Classic Granola
Extra Ingredients: 1/3 cup chopped walnuts, 1/3 cup sweetened flake coconut, 1/3 cup dark or golden raisins
Flavoring: 1/2 tsp. ground cinnamon
You can replace the 1/4 cup of maple syrup with 2 Tbs. each of maple syrup and molasses.
2. Crunchy Granola
Extra Ingredients: 1/4 cup slivered almonds, 1/4 cup sunflower seeds, 2 Tbs. sesame seeds, 6 Tbs. currants
Flavoring: none
3. Granola with Tropical Flavoring
Add the coconut along with the cashews and banana chips.
Extra Ingredients: 1/4 cup chopped roasted unsalted cashews, 1/4 cup chopped banana chips, 1/4 cup sweetened flake coconut, 1/4 cup chopped dried pineapple
Flavoring: 1/2 tsp. ground ginger
4. Granola with Cherries and Almonds
Extra Ingredients: 1/3 cup sliced almonds, 1/3 cup sweetened flake coconut, 1/3 cup dried cherries
Flavoring: 3/4 tsp. almond extract
5. Trail Mix Granola
Extra Ingredients: 1/4 cup chopped roasted unsalted peanuts, 1/4 cup sweetened flake coconut, 1/4 cup dark or golden raisins, 1/4 cup mini chocolate chips*
Flavoring: none
*Stir chips into the granola only after it has completely cooled.
6. Orange-Berry Granola with Pecans
Extra Ingredients: 1/2 cup chopped pecans,1/4 cup dried cranberries, 1/4 cup dried blueberries
Flavoring: 1/2 tsp. finely grated orange zest
7. Pear Granola with Hazelnuts and Vanilla
Extra Ingredients: 1/2 cup chopped hazelnuts, 1/4 cup chopped dried cherries, 1/4 cup chopped dried pears
Flavoring: 1 tsp. vanilla extract
8. Orange-Flavored Granola with Pistachios, Mangos and Dates
Extra Ingredients: 1/2 cup chopped roasted pistachios, 1/4 cup chopped dates, 1/4 cup chopped dried mangos
Flavoring: 1/2 tsp. finely grated orange zest and 1/4 tsp. allspice