Tea-flavour Soft Serve Ice Cream

With Cute Deer Cookie

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Grilled Trout with Lemon Juice and Black Pepper Served with Quinoa

Ingredients

1-1/2 cups quinoa
1-1/2 cups canned vegetable broth
1-1/2 cups water
2 carrots, diced
1 onion, diced
3 boneless butterflied trout, 9 oz each, halved lengthwise
2 tablespoons lemon juice
1/2 teaspoon ground pepper
2 tablespoons chopped fresh flat-leaf (Italian) parsley
6 lemon wedges

Method

  1. Put the quinoa in a bowl and add cold water to cover. Stir gently with a fork for 1 minute. Drain through a fine-mesh sieve, then rinse under cold running water for 1 minute. Drain thoroughly, 4-5 minutes.
  2. In a large saucepan, bring the broth and water to a boil. Add the carrots and onion and cook, stirring occasionally, until it returns to a boil.
  3. Stir in the quinoa, cover, and reduce heat to low. Simmer until the quinoa is tender and the liquid is absorbed, about 15 minutes.
  4. Preheat a broiler (grill). Coat a broiler rack with nonstick cooking spray.
  5. Place the fish on the prepared rack, flesh side up. Drizzle each with 1 teaspoon lemon juice and season with the pepper.
  6. Position the broiler rack about 4 inches from the heat.
  7. Broil the fish until opaque throughout, about 5 minutes.
  8. To serve, mound the quinoa mixture on a platter. Top with the fish. Sprinkle with the parsley. Garnish with the lemon wedges.

Makes 6 servings.

Source: Mayo Clinic

In Pictures: Seafood Rice Lunches at Restaurants Around Tsukiji Fish Market in Tokyo

Video: Chemistry-fueled Food Hacks

This video brings chemistry to the kitchen, and features science-backed tips to cook rice with fewer calories, get extra juicy chicken (when you don’t have time to marinate) and keep sliced fruit from browning too quickly.

Watch the video and find out how to use chemistry to give your food a flavor boost.

Watch video at You Tube (3:55 minutes) . . . . .

Replacing Saturated Fat with Healthier Fat May Lower Cholesterol in Healthy Diet

The American Heart Association continues to recommend replacing saturated fats with poly- and mono-unsaturated vegetable oil to help prevent heart disease, according to a new American Heart Association advisory, published in the association’s journal Circulation.

Periodically, the evidence supporting limiting saturated fats has been questioned in scientific literature and the popular press. This advisory was commissioned to review the current evidence and explain the scientific framework behind the American Heart Association’s long-standing recommendation to limit foods high in saturated fats.

“We want to set the record straight on why well-conducted scientific research overwhelmingly supports limiting saturated fat in the diet to prevent diseases of the heart and blood vessels,” said Frank Sacks, M.D., lead author of the advisory and professor of Cardiovascular Disease Prevention at the Harvard T.H. Chan School of Public Health in Boston, Massachusetts. “Saturated fat increases LDL – bad cholesterol – which is a major cause of artery-clogging plaque and cardiovascular disease.”

Saturated fats are found in meat, full-fat dairy products and tropical oils such as coconut, palm and others. Other types of fats include poly-unsaturated fats, found in corn, soybean, peanut and other oils, and mono-unsaturated fats, found in olive, canola, safflower, avocado and other oils. The advisory reports that:

  • Randomized controlled trials that lowered intake of dietary saturated fat and replaced it with polyunsaturated vegetable oil reduced cardiovascular disease by approximately 30 percent –similar to that achieved by cholesterol-lowering drugs, known as statins.
  • Prospective observational studies in many populations showed that lower intake of saturated fat coupled with higher intake of polyunsaturated and monounsaturated fat is associated with lower rates of cardiovascular disease.
  • Several studies found that coconut oil – which is predominantly saturated fat and widely touted as healthy – raised LDL cholesterol in the same way as other saturated fats found in butter, beef fat and palm oil.
  • Replacement of saturated fat with mostly refined carbohydrate and sugars is not associated with lower rates of CVD.

“A healthy diet doesn’t just limit certain unfavorable nutrients, such as saturated fats, that can increase the risk of heart attacks, strokes and other blood vessel diseases. It should also focus on healthy foods rich in nutrients that can help reduce disease risk, like poly- and mono-unsaturated vegetable oils, nuts, fruits, vegetables, whole grains, fish and others,” Sacks said.

Examples of healthy dietary patterns include the Dietary Approaches To Stop Hypertension (DASH) diet and a Mediterranean-style diet, both of which emphasize unsaturated vegetable oils, nuts, fruits, vegetables, low-fat dairy products, whole grains, fish and poultry and limits red meat, as well as foods and drinks high in added sugars and salt.

Source: American Heart Association


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