Ingredients
1 lb. lean, top round steak, trimmed of fat,
sliced into 1/8-inch strips
1 large bunch fresh broccoli (approx. 2 lbs.)
1 tsp. peanut oil
1 tsp. minced garlic
2 tbsps. water
Sauce
2 tsps. cornstarch
1 c. beef broth
1 tsp. light soy sauce
1/4–1/2 tsp. white or black pepper
Marinade
2 tsps. sake (rice wine) or dry cooking
sherry
1/2 tsp. baking soda
2 tbsps. light soy sauce
1 1/2 tsp. cornstarch
1 tsp. peanut oil
1/2 tsp. sugar
1/2 tsp. ginger
Directions
1. Combine marinade ingredients in medium bowl. Add beef strips and mix well. Let stand
20–30 minutes to tenderize.
2. Trim tough stems and leaves from broccoli. Break tops into bite-size florets and cut
stems into 1/2-inch slices.
3 Combine sauce ingredients in small bowl and set aside.
4. Heat a large nonstick skillet or wok until it is very hot. Add beef strips with marinade.
Stir-fry over highest possible heat until lightly browned.
5. Remove beef from skillet and set aside.
6. Heat 1 tsp. peanut oil in the same skillet. Add garlic and broccoli. Stir-fry over high heat
for 3 to 5 minutes until broccoli is crisp and tender.
7. Add 2-tspof water; cover tightly and steam over medium heat for 3 minutes.
8. Remove lid and add sauce ingredients. Stir until sauce bubbles. Add beef; heat through
and serve immediately.
Serves 4
Tue 15 Mar 2011
Beef Broccoli Stir-Fry
By Colon Cleanse Pill Blogger under Healthy Cooking Recipes
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Thu 10 Mar 2011
Review on the South Beach diet
By Colon Cleanse Pill Blogger under Diet Reviews
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Heading for the beach with the South Beach diet? A hit or a miss?
What is the South Beach diet?
South Beach diet is a weight loss diet plan designed by Dr. Agatston, a cardiologist and an associate professor of medicine at the University of Miami. Dr. Agatston initially used the same diet plan for his patients suffering from heart diseases and diabetes, and observed weight loss in these patients in addition to its cardio-protective functions.
How does the South Beach diet work?
South Beach diet is a low glycemic Index (GI) meal plan. GI is a measure used to describe the release of sugar in your blood stream once the food is consumed. Foods high in GI give you a rapid and short burst of energy and you end up feeling hungry rather quickly. Foods with low glycemic index on the other hand give you a steady supply of energy and therefore stop you from overeating. The diet plan also encourages replacing saturated fats with mono and poly unsaturated fats (such as olive, canola and omega-3 rich fish oiils).
False promises or reality? Does the South Beach diet live up to the claims it makes?
Some of the claims made by the South beach diet plan may be an overstatement, such as fat loss selectively in the mid-section. However, physiologically there is no way we can loose weight in one specific or targeted area. Because when you burn calories you are burning fat from all over your body not just from you abdomen!
South beach Diet states that a lot more people use their diet plan successfully as they feel satiated with their diet plan. But phase I of the diet plan might be the toughest transition for users to follow as carbohydrates are strictly restricted in this phase.
Just another diet plan or something extraordinary? How does the South Beach diet measure up to other diet plans?
South Beach diet is reported as one of the diets with the lowest drop out rates. Atkins and Ornish have the highest rate of drop outs with 50% and 30% respectively. Also the high saturated fats and almost no carbohydrates or fiber in Atkins diet make it not so favorable for your heart and your gastrointestinal tract in the long term! The phase II and III of the South Beach diet plan allows low GI carbohydrates, encourages lots of fruits and fresh vegetables, and unsaturated fats which altogether appear to be a healthy approach to weight loss in comparison to other diet plans.
The not so good things about South Beach diet
a) South Beach diet does not include any exercise regimen. Without an exercise regimen you eventually reach a weight loss plateau even though you might still be religiously following your diet plan!
b) The first two weeks or phase I of the South Beach diet plan abstains you from any carbohydrates including fresh fruits and dairy products and you might be missing out on fibers, essential vitamins and minerals
c) You might loose weight at a very fast rate between 8-13 pounds in two weeks which is not recommended or a healthy pace to loose weight. A safer range is 1 to 2 pounds per week. Also you may regain all the weight that you lost because the weight you are loosing is actually water weight not calories!
South Beach diet appears to be a healthy and effective approach to weight loss if accompanied with an exercise regimen and limiting the phase I of the diet plan. South Beach diet emphasizes on including lean protein, fresh fruits, vegetables and heart-healthy fats which is an excellent dietary advice even for people who are not trying to loose weight.
Mon 7 Mar 2011
Fast Cranberry Oatmeal
By Colon Cleanse Pill Blogger under Healthy Cooking Recipes
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Ingredients
1 3/4 c. low-fat milk
1 1/4 c. uncooked quick oats
1/4 c. dried cranberries
2 tbsps. brown sugar (or to taste)
1/8 tsp. salt
Directions
1. Turn a saucepan to medium heat. Pour in milk and add salt. When small bubbles start to
appear, stir in oats, cranberries, and brown sugar.
2. Let sit for one minute and reduce heat to medium-low. For the next minute, stir the
mixture frequently.
3. Wait until oatmeal is thick, with little appearance of milk, and remove from heat.
4. Cover the saucepan with lid and let sit for 2 to 3 minutes. Serve topped with ground
flax seeds and maple syrup.
Serves 2
Cranberries are the greatest natural healer of the urinary tract system, and a
superior aid in digestion. So packed with nutrients they could, in fact, be
the healthiest fruit in the world. Other abilities include lowering cholesterol,
preventing kidney stones, blocking bacteria such as E. coli, defending against
cancer, and assisting stroke patients recover.
Thu 24 Feb 2011
Fabulous Fajitas
By Colon Cleanse Pill Blogger under Healthy Cooking Recipes
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Ingredients
1 large potato
1 onion
1 green pepper
1 orange pepper
1 red pepper
10 oz. cremini mushrooms
2 cloves garlic, crushed
6 tbsps. olive oil
1/4 tsp. coriander (ground)
2 tbsps. chili powder
Up to 6 whole grain tortillas
Directions
1. Prep vegetables. Cut potato into strips as per french fries. Cut all peppers in half, remove
seeds, and cut into strips. Slice the onion into strips as well. Slice the mushrooms in half.
2. Boil potato pieces until they are just past tender and becoming crisp.
3. Meanwhile, mix up the onions, mushrooms, and garlic in a bowl. Add potatoes when
they are done. In a cup, whisk chili, oil, and coriander. Pour over the veggies. Stir it well.
4. In a pan, heat all the vegetables for 5 minutes or so. You want them nice and hot! The
peppers will be the last to turn tender.
5. Wrap your tortillas in foil and warm them in the oven (350° F) for about 7 minutes or so.
When they are done, spoon your filling in and wrap it up. For a bonus health treat, dip it
in your guacamole
Serves 2-3
Thu 24 Feb 2011
Zucchini Olive Couscous
By Colon Cleanse Pill Blogger under Healthy Cooking Recipes
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Ingredients
1 2/3 c. couscous
2 1/4 c. vegetable stock
2 small zucchinis
Approx. 20 olives (black or green, your choice)
5 tbsps. olive oil
1/4 c. almond slivers
1 tbsp. lemon juice
1 tbsp. fresh parsley
1 tbsp. fresh coriander
2 tsps. grated ginger
pinch of cumin
pinch of paprika
Pepper to taste
Directions
1. Boil vegetable stock and then pour over couscous in a large bowl. Stir it for a bit and
then allow couscous to absorb stock for 10 minutes. The couscous will become fluffy.
2. Cut olives in half, remove pits, and slice the small zucchinis into thin strips.
3. Add the olives, zucchini, and almonds to the couscous and gently mix.
4. Make your dressing by mixing oil, lemon juice, spices, and herbs. When thoroughly
blended, pour over the couscous and you’re ready to roll.
Serves 4
Thu 24 Feb 2011
Pizza Crust
By Colon Cleanse Pill Blogger under Healthy Cooking Recipes
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Ingredients
2 c. whole wheat flour
1 1/4 c. all-purpose flour
1 tbsp. all-natural honey
0.25 oz. packet active dry yeast
1 1/4 c. water
1 tsp. salt
2 tbsps. extra-virgin olive oil
Pizza toppings: sauce, shredded skim cheese, toppings (quantity and selection your choice)
Directions
1. For five minutes, dissolve the honey and yeast in the water. It will become foamy.
2. Meanwhile, mix the two flours together. Take three cups’ worth and mix with salt.
3. Take the yeast/honey mix and add to the flour/salt mix. Drizzle in the oil.
4. Knead the dough. Slowly add the rest of the flour so that the dough loses its stickiness.
5. Dust a cutting board with flour and put your dough on it. Keep kneading it until it gets
elasticized. This will take 10 minutes or so.
6. Form dough into a ball and put in a large bowel. Wet a towel and cover the bowl. Set in
a warm spot in your kitchen and wait until the dough has become double its original size.
This will take upwards of one hour.
7. Preheat oven to 475°F.
8. Once done, you have enough dough for two pizzas. Divide into two and shape into 12-
inch circles.
9. Spread your sauce and add your cheese and toppings. Allow it to sit for 15 minutes
before baking.
10. Bake for about 20 minutes or until the crust is golden.
Thu 24 Feb 2011
Mushroom Frenzy Rice
By Colon Cleanse Pill Blogger under Healthy Cooking Recipes
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Ingredients
1 1/2 c. basmati rice
3 tbsps. dried porcini mushrooms
6 c. mushrooms, mixed, your choice
4 cloves garlic, minced
2 tbsps. olive oil
2 tbsps. fresh parsley, chopped
4 shallots, chopped
3 3/4 c. vegetable stock
Directions
1. Soak dried porcini mushrooms in a bowl with 2/3 cup of hot water for about 20 minutes.
2. Add oil, shallots, and garlic to a pan and stir for 5 minutes.
3. Add basmati rice to the pan and stir so that the grains are all oiled up.
4. Take your porcinis and chop them up. Keep the water they were soaking in for later.
5. Take veggie stock/water combo and pour overtop. Bring it to boil, then lower heat and
let simmer for 20 minutes. Most liquid should be absorbed. Stir it frequently.
6. Add your heaps of mushrooms and stir. Cook for another 15 minutes. Add the chopped
parsley as a garnish.
Serves 2-4
Thu 24 Feb 2011
Breakfast Casserole
By Colon Cleanse Pill Blogger under Healthy Cooking Recipes
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Ingredients
6 slices multigrain bread, buttered both sides, crusts removed
6 slices back bacon, cooked and sliced
1 c. salsa
8 oz. skim or light cheddar cheese, grated
2 c. 1% milk
6 eggs, beaten
1 tsp. dry mustard
Pepper to taste
Directions
1. Butter bottom of cast-iron casserole dish. Line with buttered bread slices.
2. Mix back bacon with salsa and spread over bread. Cover evenly with grated cheese.
3. Mix remaining ingredients in a separate bowl and pour overtop casserole.
4. Bake uncovered for 45 minutes.
Serves 8–10
When buying eggs, look for those that offer the most nutrients. Try for organic,
free-range eggs for environmental purposes. Many eggs these days also
have omega-3 fatty acids in them,which give a nice boost in that regard.
Thu 24 Feb 2011
Red Apple Salad
By Colon Cleanse Pill Blogger under Healthy Cooking Recipes
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Ingredients
1 Red Delicious apple, cubed
1/2 c. red grapes
1 carrot, grated
1 c. of baby spinach
1 stick of celery, sliced
1 tbsp. chopped walnuts
Directions
1. Toss baby spinach in a large salad bowl with the apple, celery, grated carrots and grapes.
2. Sprinkle with walnuts and pour on a small amount of Raspberry Vinaigrette (see page 105
for recipe).
Serves 2
In apples is a substance called “malic acid.” It is found in such high amounts
in apples that it’s commonly called “apple acid.” It is key in producing energy
in every cell in our body. Scientists have found that malic acid can reduce
symptoms in patients who suffer fibromyalgia.
Thu 24 Feb 2011
Potato/Mango Power Salad
By Colon Cleanse Pill Blogger under Healthy Cooking Recipes
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Ingredients
6 small (new) potatoes, unpeeled, quartered
2 tsps. olive oil
1/2 onion, diced
1 mango, diced
2 tbsps. walnut pieces
1 clove of garlic, crushed
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1 tbsp. freshly squeezed lemon juice
1/2 tsp. ground black pepper
1 dash cayenne
Directions
1. Boil potatoes for about 20 minutes or until tender.
2. On low heat, cook olive oil, onion, and garlic in a frying pan. Stir frequently for about 7 to
10 minutes. When onions start losing their color, add in the cumin, coriander, and
cayenne. Then add the mango pieces and cook for about 5 more minutes.
3. Drain the potatoes and place in a large bowl. Add the mango mixture, lemon juice, and
pepper. Toss to coat. Sprinkle walnuts over top and enjoy.
Serves 6
Want to change this recipe up the next time you have it? Try switching papaya
for mango, an equally nutritious tropical fruit.
