Home' Trinidad and Tobago Guardian : July 12th 2014 Contents 16 items to get you started
Cooking from scratch is one of the
most important things we can do for
Cooking tasty and healthy meals from
scratch is easy and can be super-quick
if you re set up and ready to go. The key
to success is having your kitchen stocked
Here s a shopping list of basics to help
get you off refined and processed crap
and into your kitchen whipping up quick
and healthy meals that will make you
Quinoa: This super seed is an easy,
delicious complete protein that only takes
15 minutes to make. High in fibre and
Use for: Use it in place of rice or pasta
and add to salads to make a complete
meal. You can even throw some into your
soups or wraps!
Kale: Great source of... well, just about
everything especially vitamins A, C, K
and calcium even essential fatty acids
and iron! No wonder they call it a super-
Use for: Kale is ridiculously versatile.
It can be dressed and massaged (yes,
massaged with olive oil and kept in the
fridge for a great salad base throughout
the week. Its easy storage makes life so
simple. You can also throw it into a soup,
bake some crispy kale chips or add it as
a side dish.
Eggs: Get eggs that are organic and
from pasture-raised chickens. We know
eggs are an easy protein, but they re also
pretty much nature s perfect food with
too many benefits to mention including
good amounts of fat-soluble vitamins A,
D some B, fatty acids and tons of essential
minerals like iodine! Eat the yolks, folks
that s where most of the nutrients are!
Use for: Breakfast, lunches, on top of
any salad, scrambled eggs make a fun
addition to soups and stir-fries. Sprinkle
a bit of salt and pepper on a boiled egg
for a quick, portable snack.
Nuts: It s important to buy raw, unsalt-
ed and unroasted to avoid added,
unhealthy oils and excess sodium. Nuts
are full of healthy heart and brain-boost-
ing fats and a good source of protein and
tons of vitamins and minerals.
Use for: Eat a handful for a quick snack,
add to salads, even crush on top of soups
and pastas gives a nice crunch. Mix it
up and try all kinds. Don t go overboard
though, because they re high in calories.
Nut butter: Organic, sugar-free. As
above: great for healthy fats, proteins,
vitamins and minerals.
Use for: Spread on apples, celery, crack-
ers or bananas, on healthy toast or add
spoonful to smoothies.
Seeds: Sesame, pumpkin, hemp
hearts, ground flax, chia unsalted. Seeds
are tiny powerhouses of nutrition includ-
ing healthy fats, proteins, fiber, calcium,
and all sorts of other vitamins and min-
Use for: Salad toppers, add to smooth-
ies, add seeds to almost any dish for
Hummus: A delicious source of pro-
tein, fibre and minerals like iron and cal-
Use for: Hummus is great and easy
snack on just about anything (veggies,
crackers, baked chips, a condiment on
sandwiches. Use it instead of sour cream.
Nut milk (i.e., almond/coconut):
These readily available dairy alternatives
are everywhere now and a great source
of: proteins, healthy fats and lots of essen-
tial vitamins and minerals depending on
which you choose. Good if you re avoiding
Use for: Smoothies, in oatmeal and
Garlic and onions: Both are great
healing foods. They re antioxidants, anti-
viral, anti-fungal and loaded with vitamin
C, among plenty of other vitamins.
Use for: I use garlic and onions as a
base for almost everything I cook. Just,
chop, slice or dice and sauté with a bit
of coconut or olive oil for a huge flavor.
Chickpeas or legumes (canned or
dried): Great for protein, fiber, B vitamins
and lots of minerals like iron and mag-
Use for: salad toppers, mix with veggies
and quinoa, combined with grains, like
brown rice, makes a complete protein,
throw in soup, even make your own
Apples: Great for their fibre and vita-
min C among many other amazing health
Use for: Portable and easy snacks, good
with almond butter, great chopped in
Bananas: Great source of potassium,
B6 and even vitamin C.
Use for: A great way to get sweet with-
out adding refined sugar. Add fresh or
frozen to smoothies. Tip: chop in half
and store a bunch in the freezer for easy
use later. Bananas are also a great addition
to oatmeal, chia pudding and wheat-free
pancakes and of course you can make
Lemons: Like all citrus, lemons
deserve a major shout out for their vita-
Use for: Adding to water for a great
detoxifying drink. Add to olive oil for
instant homemade dressing, squeeze on
top of veggies, fruits and fish for added
flavour, use grated lemon rinds in baking
Coconut oil: Good quality is key:
Look for virgin, organic and cold-pressed.
Coconut oil is an easily digestible,
healthy saturated fat (MCT) and more
stable for higher temp cooking. Don t
ever burn your oil!
Use for: higher heat cooking, stir-fry-
ing, roasting veggies, frying eggs, good
for baking plus you can actually use this
for all sorts of skin and hair care! I use
it as my daily body moisturiser! You
won t need anything else, I promise!
body & soul
Guardian www.guardian.co.tt Saturday, July 12, 2014
Bring documents and meet with:
Admission for Outstanding Students
Hyatt Regency Hotel (Sangre Grand Conference Room)
1 Wrightson Rd, Port of Spain, Trinidad and Tobago
Phone: 868 623 2222
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recognized among the top colleges and universities in the nation,
earning a place in the Princeton Review's "The Best 378 Colleges: 2014
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2. California State University, Stanislaus: is a constituent member of the
California State University System, the largest four-year system of higher
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Please bring your Education Documents: Copies of certified transcripts,
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Contact: Mahmoud Lamadanie, Director of International Education
To pre-register please Email: MLamadanie@CSUstan.edu
YOUR DAILY HEALTH
News and Advice
Cooking healthy meals from scratch
Olive oil: Same as any oil,
aim for: organic, extra virgin,
Use for: this is my go-to for
easy-to-make salad dressing, also
use for low-heat cooking.
Vinegar: Balsamic, apple
cider, red wine, white wine pick
one and start there!
Use for: mix a little with olive
oil to make healthy homemade
dressings instead of buying
salad dressing, also add a splash
to many other recipes to
There you go! Cooking from
scratch in the easiest way possible.
Of course you will add a whack of
other fresh veggies and fruits, mix,
match and do your own thing. It ll
be glorious. (Huffington Post)
Cooking tasty and healthy meals from scratch is easy and can be super-quick if you're set up and ready to go
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