Yum-yum Pavlova! Happy 100th and 26th!

So today is a special day in that it’s my 26^th Birthday and I can’t begin to describe how excited I am! It’s also (believe it or not) my 100^th post on the site, so today’s post for me is doubly special! I’m so proud to have made it this far and I know I’m gonna keep working hard to get more stuff out to you all. So with today being a special day I thought I’ be a bit naughty and give you all a very delicious desert recipe! I’ve always been fond of Pavlova and have spared no thought to whether or not the diet would suffer when one was on offer to me. Today we’re going simple and just making a nice pav, with a fruit salad and whipped cream topping so there isn’t a lot of difficulty to this meal.

 

Nutritional Information

(Do you really want to know?)

Prep Time

20 Minutes

Cooking Time

1 Hour and 15 Minutes

Ingredients

• 6 Egg Whites, at room temperature
• Pinch of Salt
• 1 1/2 Cups (330g) Caster Sugar
• 3 tsp Cornflour
• 1 tsp White Vinegar
• 1 tsp Vanilla Essence
• 300ml Thickened Cream
• Seasonal fresh fruit, to serve (in the image it’s Kiwi Fruit, Passion Fruit, and Strawberries)

Utensils Needed

• Baking Tray
• Non-stick Baking Paper
• Electric Beater/Mixer
• Large Bowl

Method

1. Preheat your oven to 150°C. Line the baking tray with the non-stick baking paper. Draw a 20cm circle on the paper, place on the tray, circle side down.
2. Use the electric mixer to whisk the egg whites and salt until soft peaks form. Add sugar, 1/2 cup at a time, whisking for 1 minute after each addition. Once all the sugar has been added, continue to whisk on high for 3 minutes.
3. Combine your cornflour, vinegar and vanilla essence. Add to meringue and whisk until just combined.
4. Use a spatula to spread meringue over the circle, smoothing the surface and sides. Reduce the oven temperature to 120°C. Bake for 1 hour to 1 hour 15 minutes – the pavlova should be dry to the touch. Turn off the oven and leave to cool completely.
5. Whip cream until thick. Spoon onto your pavlova and decorate with fresh fruit of your choice. Cut into wedges, serve and make sure to enjoy!

 

Be Creative – Simply put the pavlova’s taste will change depending on what you add to it so be creative in your toppings, try a tropical mix or a mixed berry assortment with a berry glaze made from scratch. Really the reason I love pav so is because it can be made a hundred different ways, you’ve just gotta get inspired.

 

Notes – Now when making meringue it is empirical you do not leave even a little yolk in the mix, doing so will stop the egg whites from peaking and you’ll be there forever just scratching your head and wondering what went wrong. Also when you place your eggs into your bowl make sure it is clean and that it’s as dry as a bone, otherwise once again you’ll have trouble getting your egg whites to peak.

 

 

 

Food is Fuel

Thinking about all the things I’ve been discussing on my blog so far and I will admit these four lines are what really help you live a healthy life. So I’m going to quickly cover each section in a short blog of four parts discussing what each section means to me and ask for you feedback on what you think it means to live healthily.

So onto part two of my four part series concerning the quote  “Exercise to be fit, not ‘skinny’. Eat to nourish your body. And always… Ignore the haters, doubters, & unhealthy examples that were once feeding you. You are worth more than you realise.”.

Eat to Nourish your Body

Food, glorious food! That’s right the main staple of our Beardom seems to revolve around this one word – and why wouldn’t it? Bears love their food, I know I do! But how much do we really know about health and food? You’d be surprised how little some people actually know since who has the time to really learn about it? I know it took me years to really let it all sink in – I mean sure, everyone knows that fruit and vegetables are healthy while chocolates and sweets are things to avoid but there are times when these paramount rules can turned be upside down.

Food is essentially our own personal form body fuel, the better brands and higher qualities you put into your body the greater a return you’ll receive in the end. So yes consuming vegetables and fruit will give your body a more balanced diet, that’s not to say you can eat it till the cows come home and that you certainly shouldn’t cut out other resources such as meats and dairy and the occasional sweet or fatty food. Your body requires all different types of vitamins, minerals and fats and you can’t get them all from one single food group.

The trick is finding a balance in your dietary practices – I know from personal experience that’s it’s an uphill battle sometimes when you have the option of ducking over to Macdonalds or taking some extra time to prepare your own meals instead. The battle between convenience and health is always one that people struggle with, and it seems that convenience is winning out most of the time. But there are bonuses to making your own meals including the knowledge gained when you prepare food yourself – you know what’s going into your body so you have more control, also by doing this you can determine whether or not you can treat yourself to a sweet because you’ve been good for the week.

Sweets have a place in our diets, and anyone who deprives themselves of these pleasures is missing out. Sweets to me are treats, mini celebrations to applaud one’s self for doing well that week, it’s taking the time to look back at what you’ve done and realising that you’ve earned the right to splurge and enjoy a little slice of heaven.

Remembering to add structure to your eating habits will allow for healthier practices and a more balanced lifestyle. Breakfast, Lunch and Dinner are the main three you must never skip and must always stick to, especially Breakfast as it sets the pace for the rest of your day. If you feel peckish in between these main meals try for healthy nibbles like fruit or nuts since your body may just be craving a little extra energy that these small meals can add – and always remember to drink lots of water in this sunny climate Australia can be a little unforgiving and remaining hydrated will ensure a better body functioning day.

So what tricks do you have up your sleeve for eating three square meals a day? How do you feel about sweets and snacks in diet and what foods have you found to be super healthy for you?

Food for Thought

Food power = Brain Power

So today I sit here at my desk after eating my breakkie cereal and a banana waiting for the energy boost to kick in and I ponder what it is I’d like to cover in this post. They say that breakfast is the most important meal of the day as it sets your body in motion and prepares you for the remainder of the day. It makes you hit the ground running, and if you have a healthy and balanced meal will allow for proper bodily function and help you maintain a healthier behavioural pattern as your body will not be craving food as the day progresses.

 

It’s amazing to see how wonderfully food works to provide balance and control in our lives but what if you feel like you’re lacking in one area of your life? For example a newly acquired mate has asked me what he can do to help improve his cognitive function and memory retention, as he is a student and would like to ensure he can achieve the best results possible and if eating the right foods can help. First of let me explain that brain itself needs a constant stream of energy as it is working 24/7 so by just having breakfast, lunch and tea you have already given your mind the first helping hand ensuring a good day of study. However if you wish to give your brain an added boost there are some clever foods that you can eat to help give you the edge.

 

Omega 3 Oils and Fats and Brain Function

Now as you may know fats aren’t the best thing to consume in large quantities, however did you know that there are a number of fats that are actually essential to your health. Unsaturated fats like monounsaturated and polyunsaturated actually help with staving of breast cancer, cardiovascular disease and even decrease the risk of depression. In terms of brain power the DHA (docosahexaenoic acid – what a mouthful….) gained after consuming polyunsaturated fatty acids is positively associated with cognitive and behavioural performance. In addition DHA is essential for the grey matter structure of the human brain, as well as retinal stimulation and neurotransmission.

 

Foods that contain Omega 3’s are fish, krill, nuts, seeds, and leafy greens. Although it is best when eating these foods consume them as whole foods and unprocessed as doing so will ensure that the fats aren’t damaged and less effective.

 

Eggs, Flower Vegetable and Memory Retention

I will admit that I am the worst when it comes to memory. I mean sure when it comes to things like food, anime, movies and popular culture I’m a walking encyclopaedia but sit me in front of a test booklet and my vast knowledge of how Ichigo Kurosaki fought and beat Sosuke Aizen means very little. However since learning that certain foods can help with memory retention each time I’ve been required to sit tests and study I’ve taken up extra foods in my diet. Studies have shown that when the brain is stimulated and excited it tends to hold onto memories a lot easier and the chemical needed to help our brains stay alert is called choline. Studies have also shown that those who consumed certain green leafy and ‘flower’ vegetables were much more likely to perform better on memory tests.

 

Foods that contain choline can be found in egg’s, liver, and soybeans – not the most appealing foods I will admit but there are ways in which to make these foods more appealing with the right recipe. As for the green leafy vegetables eating cabbage, broccoli and cauliflower also come highly recommended.

 

One shot is all you need

Staying Alert with Caffeine and Fruit

Now I know you’re probably thinking that caffeine isn’t the solution to an all nighter as it can sometimes be more detrimental to your studies than beneficial and you’d be right – sort of… The trick to caffeine is that you don’t consume too much of it. Having a single shot of espresso as opposed to a double shot is in your best interest. The single shot will do the job of keeping you awake and alert so you can power on through with you studies, having a double can actually send your body into overdrive by coaxing your body into producing adrenalin and possibly clouding your ability to think calmly and collectively – so stick with a single.

 

Also many fruits such as apples and bananas possess the same ability as caffeine; they too can also help keep the body and brain active by providing natural boosts in glucose levels allowing the brain to continue functioning and the body to stay active.

 

Exercise and the 30 minute Brain Boost

While this isn’t linked to healthy eating, a healthy take on physical activity has also shown to be a fantastic way to increase brain functionality. While it hasn’t been proven essential to improving the brains ability to memorise or work harder for longer periods of time, what studies have shown us is that physical activity improves the brains ability to work in times of stress and duress. By doing this you also help yourself physically by increasing your stamina allowing your body to work for longer periods of time with less external energy needed to keep the body functioning.

 

That’s all folks

So it seems there are quite a few neat little tricks you can employ to help yourself in terms of brain activity, by adding just a few small extras into your culinary repertoire you can help your mind get the boost it may well need during the hell that is exam block, or during the busy season at work.

Chicken Stew – Recipe Number Two!

Chicken and Bacon Stew

Well, first we had a classic beef stew how about I now show you a more creative (but simple) chicken stew. It’s got bacon (a food staple I know most you all love), mushrooms, peas and a nice white wine base. I will admit I shall be giving this one a go since it’s served with risoni pasta, one pasta I have actually never tried to my recollection and one that looks so eerily like rice I thought why not! Luckily this stew is fairly straight forward so there is very little chance for mixing up the recipe. Hehe.

Nutritional Information
Protein: 56.00g, Dietary Fibre: 9.00g , Fat Total: 21.00g, Saturated Fat: 5.50g,
Carbohydrate Total: 65.00g, Energy: 2885kJ .

Prep Time
15 minutes

Cooking Time
20 – 25 minutes

Ingredients• 1 tbs Olive Oil
• 700g Chicken Thigh Fillets (Excess Fat trimmed, Quartered)
• 3 Bacon Rashers (Rind removed, Coarsely chopped)
• 200g Button Mushrooms, halved
• 2 Garlic Cloves, crushed
• 40g (1/4 cup) Plain Flour
• 375ml (1 1/2 cups) Chicken Stock
• 250ml (1 cup) White Wine
• 2 tsp Chopped Fresh Thyme
• 1/4 cup Chopped Fresh Continental Parsley
• 300g Dried Risoni Pasta
• 230g (1 1/2 cups) Frozen Peas
• 10g Butter

Utensils Recommended• 2 Large Saucepans
• Strainer/Colander
• Garlic Crusher
• Measuring Cups
• Sifter

Method
1. Heat the oil in a large saucepan over medium-high heat. Add your chicken and cook for 2 minutes each side until it’s nice and golden and slightly firm to the touch. Transfer to a spare plate.

2. Add the bacon, mushroom and garlic to the saucepan. Cook for 3 minutes until the mushroom is tender. Add flour and cook, stirring, for 1 minute. Gradually add the stock and wine making sure you mix in the liquid and flour properly before you progress any further. Cook and continue stirring for 2 minutes until mixture thickens.

3. Add the chicken and thyme, and reduce heat to medium. Simmer for 10 minutes or until chicken is cooked. Stir in half the parsley. Season with salt and pepper.

4. Meanwhile, cook the risoni according to the instructions on the packet in a large saucepan of salted boiling water until it’s al dente (al dente means that you want your pasta to be just on the brink of being cooked but not completely there just yet). Then add the peas in the last 2 minutes of cooking. Drain. Return to the pan. Stir in the butter and remaining parsley. Try a piece or two of the risoni before you drain to assure yourself that it is cooked, you want to be trying a grain or two every few minutes to make sure you don’t overcook it.

5. Then divide the risoni mixture among serving plates. Top with your finished chicken mixture. Serve and enjoy!

Be Creative
Well I don’t think much can really be done to improve the chicken mixture but if you have children or mates who aren’t really crash hot on peas you can always omit them from the risoni or replace them with another vegie such a corn cernals. I think chicken and corn are always a great pallet combination.
As for the wine, try to make sure you make it with a dry white, there is no real harm in trying a sweeter one but I have no clue what would happen were you to try a dessert white wine…

A Slew of Stew just for You!

I was asked by a handsome Melbourne bear to write up a few stew recipes for my blog and let me just state this before I go any further, I LOVE STEW! In winter there is nothing better than a nice warm stew to fill you up. I remember some the dishes my grandma used to make me when I was younger and just thinking about them made me feel a warm glow all over – then my stomach grumbled requesting when was the next time we we’re going up north to visit her. Haha! So I have found three recipes I think will go down really well with you all and believe me when I say I shall be trying at least two of these recipes myself.

Beef and Guinness Stew

We’ll start off with a pretty basic meat stew “Beef and Guinness”, since I’m fairly certain there are quite a few of you hungry bears out there who love a good piece of meat on your fork, and add to that a touch of Guinness and you’re golden! I will admit I’m not the biggest fan of any kind of beer beverage being added into my meals, but after looking at what goes into this one I recon I’ll still give it a good go.

Prep Time
30 minutes

Cooking Time
140 minutes

Ingredients

• 18 Small Shallots
• 2 tbsp Olive Oil
• 1.5kg Gravy Beef, Excess Fat trimmed, cut into 3cm pieces
• 500g cup Mushrooms, halved
• 4 Bacon Rashers, coarsely chopped
• 1 ½ cups Beef Stock
• 1 cup Guinness
• 2 tbsp Tomato Paste
• 3 Dried Bay Leaves
• 2 Sprigs Fresh Thyme
• Mashed potato, to serve
• Steamed Green Beans, to serve

Utensils Recommended

• Small Sharpened Knife
• Medium Heatproof Bowl
• Stock Pot or Large Saucepan
• Kettle

Method
1. Use a small sharp knife to make a small cut in the base of each shallot (don’t cut off the root just yet). Place in a heatproof bowl. Cover with boiling water and set aside for 5 minutes. Drain and peel off the first layer and remove the root then.

2. Heat half the oil in a stock pot or large saucepan over medium-high heat. Add one-third of the beef and cook, turning, for 4-5 minutes or until the outer meat has browned.

3. Transfer the freshly browned meat to a plate. Repeat with remaining beef in two more batches, make sure you keep the cooked meat warm as well by placing it back into the sauce pan with the newly cooked meat – if only for a moment. Then remove all the meat and place it in the heat proof bowl you used for your shallots

4. Heat the remaining oil in the pan. Add the shallots, mushrooms and bacon and cook, stirring, for 5 minutes or until the mix has a nice light brown to golden hue.

5. You then need to return the beef to the dish. Add the stock, Guinness, tomato paste, bay leaves and thyme and stir until all the ingredients are nicely combined.

6. Cover and bring the boil and once you have done this, reduce the heat to low and simmer for 1 1/2 hours.

7. While you are doing this use the waiting time in between to peel, boil, and then mash your potatoes and steam your green beans. Time management is always an important part to ensuring that you’re able to cook you meal as swiftly as the estimated time says.

8. Once the hour and a half has lapsed uncover your stew mix and simmer for 30 minutes or until the sauce thickens slightly. Season with salt and pepper to your liking.

9. Serve up your final result with the mash, beans you have also prepared.

Be Creative
Now I guess what you can do to be a little creative is always add some extra steamed veggies to the mix if you desire, I would say adding some broccoli and cauliflower and carrot would be a good mix to change from just plain beans. You could also if you wanted to save yourself a bit of effort substitute mashed potato with a nice serving of steamed long grain rice; it would taste just as nice and would be a little healthier for you in the long run.

Be Naughty
Well this is easy to do. Bake your vegies in the oven with some oil instead, you could always still have your mash but also add some baked sweet potato, corn, parsnips and whatever else you fancy would work baked. The choice is yours, experiment and have some fun with it.

Cap-tain of the Peppers!

Capsicums

What are they?
Bad title I know, but I do corny so well it just works! Okay so today we’re discussing Capsicums, or Sweet Peppers in some parts of the globe. They are related to chillies and are native to the Western Hemisphere and received their ‘pepper’ name from Spanish explorers who had mistakenly believed they were related to the peppercorn. While I will admit to not overly enjoying these vegetables I can’t deny that they are actually a very healthy food to consume and have a variety of meals they can be put into (including some of the lesser healthy ones…). Capsicums can be found in numerous Asian style dishes, pasta sauces, made up into finger foods for dips, can be made into dip, and can even be found on numerous pizza recipes; this to name a few examples of its many culinary options.

The four-lobbed capsicums are the most commonly found of the sweet variety, and depending on the degree of ripeness their colour can range from green to yellow to red. Interestingly enough if picked while green a capsicum will not change in colour as they only ripen while on the vine. Capsicums will grow sweeter as they ripen, this being the reason why people will say that a red capsicum is sweeter than a green capsicum. They also come in other coloured variations such as orange and purple-brown but they are harder to come by.

Why Are They Healthy?
One medium capsicum contains around 150 kilojoules of energy, which isn’t such a bad boost of energy from a vegetable, however in terms of vitamins its content tends to vary from colour to colour. When compared to a citrus fruit (weight for weight) a capsicum actually possesses more Vitamin C than they do, with a Green Capsicum providing more than 100 per cent of the RDI (Recommended Dietary Intake) of Vitamin C – interestingly enough a Red Capsicum provides an extra 90 per cent more than the Green Cap. Once again it seems that consuming a Red Capsicum is more in your interest with their provision of around 450 RE (Retinol Equivalents), also known as Beta Carotene or Vitamin A, when compared to a Green Capsicum which only provides about 80 RE.

It has also been noted that deeply coloured capsicums are a strong deterrent for cancer related illnesses. Being high in bioflavonoids, a type of plant pigmentation, it has been shown to fight off the appearance and development of cancer, not only this but they also contain phenolic acid which inhibit the formation of cancer-causing nitrosamines, and plant sterols which are a precursor of Vitamin D which is also believed to help protect the body against cancer.

Finally capsicums also contain a healthy supply of lutein and zeaxanthin, antioxidants linked to the reduction of muscular degeneration and blindness in adults. Plus a little secret – consuming two Red Capsicums a week help reduce the signs of aging and help to keep the skins elasticity and collagen levels up.

Are there any negatives to eating Capsicums?
You know, I just don’t really think there are. I mean sure, if we were going on taste alone I might argue that they’re not everyone’s cup of tea, but that’s to be expected when peoples taste vary from person to person. Health wise you could not find a better vegetable to add to your consumption repertoire with all the benefits you stand to gain from eating them.

What types are there and how do they differ?
Well, as I mentioned earlier there are number of different types of capsicum out there to be found. The two main colours in high supply are the Red and Green Capsicum with Yellow and Orange Capsicums being some of a situational thing (they only appear once in a while). As for Purple-Brown Capsicums I will admit to have never seeing one before in my life – but I’m really keen to see how they look!

As for how they all differ, really the major thing you need to know is that Red rules, a Red Capsicum is substantially higher in its provision of vitamins and antioxidants* than its Green counterpart. The main reason for the choice in colour for most is taste, Green Capsicums tend to be less sweet than Red Caps which is why some people prefer them instead.

References
1. http://www.nutrition-and-you.com/bell-pepper.html
2. Dr Rosemary Stanton. Readers Digest: Foods that Harm, Foods that Heal. Readers Digest (Australia) Pty Limited, 80 Bay Street, Ultimo, NSW, 2007. Page 85.
3. http://www.whfoods.com/genpage.php?tname=foodtip&dbid=68
4. http://en.wikipedia.org/wiki/Vitamin_A