Recipe: Breakfast Mac

BREAKFAST MAC

Serves 4

1/2 pound dried elbow pasta

1/2 pound sliced bacon

2 cups Mac Sauce (see recipe)

2 cups grated extra-sharp, aged cheddar

1/2 cup panko (Japanese bread crumbs)

2 tablespoons unsalted butter

4 large eggs

Freshly ground black pepper

1. Cook pasta in salted boiling water until a little less than al dente. Drain, rinse and drain again.

2. Preheat oven to 400 degrees.

3. Cook the bacon in a frying pan over high heat until crispy, about 8 minutes. Remove extra grease by patting the strips with a paper towel, then cut into bite-size pieces.

4. In a large, heavy-bottomed pot, add the sauce

5. Spoon mac and cheese into 4 individual, 5-inch-diameter ovenproof bowls. Sprinkle the panko evenly on top of each bowl. Bake until bubbly, 10 to 15 minutes.and cheese; cook over medium heat, stirring until cheese is barely melted, about 3 minutes. Stir in bacon. Slowly stir in pasta; continue cooking, stirring continuously, until hot, another 5 minutes.

6. Meanwhile, fry the eggs: Melt 1 tablespoon butter in a large saute pan over medium-high heat. Crack 2 eggs into pan, cover, and let cook undisturbed 3 to 4 minutes, until whites are completely opaque, and the yolks are still nice and bright. Slide the eggs onto a plate and repeat with the remaining tablespoon of butter and eggs.

7. Remove macs from the oven. Slide a fried egg on top of each. Top with black pepper and serve immediately.

-- Reprinted with permission from "The Mac + Cheese Cookbook: 50 Simple Recipes from Homeroom, America's Favorite Mac and Cheese Restaurant," by Allison Arevalo and Erin Wade, copyright 2013. Published by Ten Speed Press, a division of Random House.



SOURCE: www.mercurynews.com

Top 10 foods for a healthy heart

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1. Oatmeal

Perla Esguerra, R.N.D., chief dietitian of the Division of Nutrition and Dietetics in the Philippine Heart Center, says soluble fiber found in oats and oat bran may help lower total blood cholesterol levels by lowering low density lipoprotein (LDL) or "bad" cholesterol levels. Omega-3 fatty acids, also found in oatmeal, may play a role in reducing inflammation in the blood vessels and joints, adds Daryl Estrella, R.N.D., clinical dietitian of the Nutrition Management Services in The Medical City, who recommends eating oatmeal three times in a week.

2. Olive oil

Estrella says this type of oil, a source of monounsaturated fat, helps in lowering LDL cholesterol, clearing arteries and normalizing blood pressure and blood clotting. Estrella suggests a moderate consumption of two to three teaspoons three times in a week.

3. Salmon

“Salmon is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy,” Esguerra explains. The AHA recommends eating two servings of fatty fish—salmon, mackerel, sardines and albacore tuna, among others—at least twice a week.

4. Tuna

Esguerra says the omega-3 fatty acids in tuna are responsible for a long list of cardiovascular benefits “by aiding in the prevention of irregular heart rhythms, making blood clots less likely, and improving the ratio of good HDL cholesterol to potentially harmful LDL cholesterol.” She recommends eating two to three servings per week to help reduce the risk of contracting heart diseases.

5. Sweet potato

The humble root vegetable can play an important role in protecting our heart. “High in potassium, sweet potatoes can help prevent the onset of heart attack and stroke. Potassium also helps to maintain fluid and electrolyte balance in the body, which is important for stabilizing blood pressure and regulating heart function,” says Esguerra who recommends eating sweet potatoes three to four times a week.

6. Broccoli

Carotenoids such as alpha-carotene, beta-carotene, lutein and lycopene are heart-protective antioxidants that are found in many colorful fruits and vegetables, Esguerra says. And the lutein in this calciferous vegetable may slow down or prevent the thickening of arteries in the human body, while vitamin B6 and folate also reduce the risk of atherosclerosis, heart attack and stroke, she elaborates. Aim to eat at least five servings per week.

7. Apples

According to Esguerra, quercetin, a phytochemical found in this fruit, acts as a natural anti-inflammatory agent that may help prevent blood clots. A tennis-ball sized piece counts as one serving, Estrella says. Aim to eat between four to five servings per week.

8. Berries

Fresh or dried, these potent fruits are packed with antioxidants that keep our ticker healthy. “Berries reduce heart disease and the chances of developing diseases related to inflammation of the cells,” Estrella notes. The dietary fiber in them, she adds, also helps lower blood cholesterol and may prevent certain types of cancers. Estrella recommends eating berries three times a week.

9. Legumes

Beans, peas and lentils are examples of legumes, and Estrella says their protein content helps reduce the need to consume animal proteins, which contain saturated fat. Meanwhile, their calcium content helps decrease blood pressure. These pulses also contain cholesterol-lowering soluble fiber, fatigue-fighting iron and heart-healthy omega-3 fatty acids. Consume three times per week.

10. Avocado

Estrella enumerates the nutritional and cardiovascular benefits this fruit delivers: The antioxidant vitamin E protects cells from free radical damage and may also help prevent blood clot formation, which could lead to heart attack or venous thromboembolism; monounsaturated fat helps lower bad cholesterol; and folate aids in decreasing atherosclerosis risk and reducing heart defects. Moderate consumption—only thrice a week—is advised.


With a little creativity, you can incorporate these power-packed foods into your diet. You just might find that the way to a healthy heart begins with what you put on our plate.


Source: Yahoo.com 

The Health Benefits of Tomatoes

They are sweet, juicy, delicious, and considered to be one of world’s healthiest foods! Umm, wondering what we are talking about? Yes, you are right, we are talking about tomatoes!

Did you know that tomatoes are also called ‘love apples’? It was a name that the French adoringly gave this lovely fruit in the 16^th century.

Well, what’s not to adore about tomatoes – they are fat-free, low in calories and packed with vitamins C. However, there’s more to these tomatoes. Today, let’s take a look at why this fruit is considered so amazingly healthy.

Health benefits of tomatoes

Tomatoes are loaded with vitamin A, C, K, folate and potassium. They also provide magnesium, copper, vitamin B6 and thiamin. As tomatoes are high in water content, they are quite filling and protect you against heart disease, strokes, blood pressure and high cholesterol.

Tomatoes are great for your skin. The beta-carotene found in tomatoes protect your skin from sun damage. Also, lycopene, the anti-oxidant which givestomato its colour stops the occurrence of fine lines and wrinkles.

This fruit/vegetable is also good for your bones. The vitamin K and calcium in tomatoes are excellent for strengthening and repairing your bones. And so, eating tomatoes is a great way to keep osteoporosis at bay!

Tomatoes are cancer fighters, thanks to the lycopene in it! It helps reduce the risk of cancers such as throat, esophagus, stomach, colon, prostate and ovarian cancer.

Tomatoes also keep your blood sugar under control as it is an excellent source of chromium. It is the chromium that helps regulate the blood sugar level.

Did you know that this humble fruit helps a great deal in improving your vision? Studies have shown that making tomatoes a part of your daily diet can help reduce the risk of macular degeneration, which is an irreversible eye condition.

Tomatoes can give your hair a shine as they are packed with Vitamin A which help make your hair really strong. However, let’s warn you that tomatoes might not be of great help if your hair is thinning. It only helps in strengthening your hair and make it look shinier.

Tomatoes are good for your kidneys. Research has shown that eating tomatoes without seeds can help prevent kidney stones and gallstones.

Tomatoes are full of bioflavonoids and carotenoids, which are in fact anti-inflammatory agents. So, if you are suffering from arthritis or back pain, make sure you eat tomatoes every day as they can help in reducing mild or moderate chronic pain.

Last but not the least, if you are planning to lose weight, just add tomatoes to your bag of balanced diet and workout plan! Tomatoes have a lot of water and fiber, which means you feel full for a long time. It can be a snack by itself, or you can add it to your sandwiches and salads.

Tomatoes are so versatile, that you can add them to your curries, sandwiches, soup, omelets and stews. You can also make tomato juice or make a vegetable juice with tomatoes in it – a nutritious, filling mid-day snack! And, don’t forget the ever-present tomato sauce on your table which goes with just about any dish from chapatis to bread to pasta! So, go tomatoes and get healthy!