In Pictures: Restaurants

Ganpachi Ramen, Hong Kong

José Andrés Minibar, New York

Brooklyn Fare Restaurant, Brooklyn

Cafe Sydney, Sydney, Australia

The Super Seeds: Which is Healthier

Leslie Beck wrote in The Globe and Mail …..

It used to be we sprinkled wheat germ on food to get a boost of vitamins, minerals and healthy fats. Today, so-called “super seeds” like chia, flax and hemp will give your smoothie or protein shake a powerful nutritional edge. All are healthy add-ons that deliver fibre, minerals, antioxidants and alpha linolenic acid (ALA), an anti-inflammatory omega-3 fatty acid.

What’s the difference between them? Hemp seeds outshine chia and flax when it comes to protein: Two tablespoons serve up almost 7 grams, the amount found in two egg whites. Plus, the protein in hemp seeds contains all essential amino acids, something that’s unusual for plant foods. (Amino acids are the building blocks of protein; essential amino acids must come from your diet because your body can’t make them on its own.)

Hemp seeds are also an outstanding source of magnesium, a mineral that helps regulate blood pressure and blood sugar. Blend two tablespoons into your smoothie and you’ll get one-quarter of a day’s worth of magnesium (116 mg).

Chia seeds are high in magnesium too and, unlike hemp seeds and flaxseeds, they’re also a good source of calcium. When it comes to fibre, chia seeds have the edge, providing 5 grams per tablespoon of whole seeds. (One tablespoon of ground chia has 2.5 grams of fibre.)

Flaxseed, however, has something that hemp and chia seeds don’t: lignans, phytochemicals linked to breast and prostate cancer prevention. In order to gain the nutritional benefits of flax, the seeds need to be ground. Otherwise, whole flaxseeds pass through your digestive tract undigested. Hemp and chia seeds can be eaten whole or ground.

Hemp, flax and chia seeds each have a unique nutrition profile, so there’s no reason to stick to eating only one. Mix it up. Include one to two tablespoons of one or more types of seeds in your diet each day.

If you’re watching your waistline, calories from seeds add up. Two tablespoons of hemp seeds, for example, serve up 115 calories. Substitute one tablespoon of seeds for one teaspoon of oil in your diet.

Use the following approaches to add nutrients – and a mild nutty flavour – to meals and snacks. To retain nutrient value longer, store seeds in the refrigerator.

How to use your seeds

• As an egg replacer, mix 1 tablespoon of chia seeds or ground flax with 3 tablespoons of water.
• Finely grind hemp seeds with almonds, then mix with honey to make a spread for toast.
• Add to smoothies, salads, soups, chili, meat loaf and turkey burgers.
• Stir into muffin, pancake, waffle and cookie batters.
• Mix with mashed avocado for a healthy sandwich spread.
• Add to your favourite granola recipe.
• Cook 1/4 cup hemp seeds with steel-cut oats.
• Mix ground seeds with whole-grain breadcrumbs for breading fish and chicken.
• Stir ground flax or chia seeds into hummus or yogurt.

Source: The Globe and Mail

Breakfast Cups with Bacon and Egg

Ingredients

4 eggs
4 slices thick cooked bacon
4 tbsp prepared pancake mix
salt and pepper

Method

1. Preheat oven to 350ºF.
2. Spray muffin tin with non-stick cooking spray. Pour 1 tbsp of pancake batter into each of 4 cups. Bake for approximately 4 minutes until set.
3. Increase temperature to 400ºF. Wrap a piece of bacon around interior side of each cup with pancake. Crack egg into each cup. Season with salt and pepper. Bake for 10 minutes, or until whites have completely set and yolk is still runny.
4. Remove and serve warm.

Makes 4 cups.

Source: Breakfasts and Brunches

What’s for Breakfast?

Chinese Breakfast

The Menu

• Chinese-stlye Strawberry Cake
• Nut, Raisin and Gojiberries
• Biscuit
• Milk with Cranberry Sugar

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