One Pot Chicken Pilaf – BBC Good Food

Ingredients:

1 tsp sunflower oil

1 small onion, chopped

1 large or 2 small boneless, skinless chicken thigh fillets, cut into chunks

2 tsp curry paste (choose your favourite)

A third of a mug basmati rice

Two-thirds of a mug chicken stock

1 mug frozen mixed vegetables

Half a mug frozen leaf spinach

Method:

Heat the oil in a frying pan, and then fry the onion for 5-6 mins until softened. Add the chicken pieces, fry for a further couple of mins just to colour the outside, then stir in curry paste and rice. Cook for another min.

Pour in the chicken stock and throw in any larger bits of frozen veg. Bring to the boil, lower the heat, then cover the pan with a lid. Cook for 10 mins, then stir in the remaining veg. Scatter over the spinach, cover, then cook for 10 mins more until all the stock is absorbed and the rice is tender. Give everything a good stir, season to taste, and then tuck in.

Macaroni Cheese In 4 Easy Steps – BBC Good Food

Ingredients:

700ml full-fat milk

1 onion, peeled and halved

1 garlic clove, peeled

1 bay leaf

350g macaroni

5g butter, plus a little extra for greasing

50g plain flour

175g mature cheddar cheese, grated

1 tsp English mustard

50g parmesan, grated

50g coarse white breadcrumbs

Method:

Prepare the pasta: In a small pan, warm the milk, onion, garlic and bay leaf until almost boiling. Remove from the heat, leave covered to infuse for 10 mins, then strain. Cook the macaroni according to pack instructions until just soft, but still with a little bite (this is called al dente in Italian). This will take about 10 mins. Drain in a colander, then run under the tap and stir to stop the pasta sticking together.

Make a roux: (A roux is simply flour and fat, cooked together, and then used to thicken sauces.) Heat oven to 190C/ fan 170C/gas 5 and butter a 25 x 18cm ovenproof dish. Melt the butter in the medium pan. When foaming, add the flour, then cook, stirring constantly, for 1 min on a low heat.

Finish the sauce: Slowly stir the warm infused milk into the roux until smooth. Simmer for 3-4 mins, stirring often, until the sauce has thickened and has a coating consistency (run your finger through the sauce on a spoon – it should leave a trail). Remove the pan from the heat, and then add the cheddar and mustard powder. Season, then stir until the cheese has melted.

Assemble and bake: Mix the cheese sauce through the macaroni to coat it well, and then tip into the prepared dish. Sprinkle the Parmesan and breadcrumbs over the top, and then bake for 15-20 mins until golden brown and bubbling. Serve piping hot on its own or with a green salad.

EQUIPMENT: 1 small saucepan with lid, 1 large saucepan, 1 medium saucepan, colander, chopping board, sharp knife, grater, wooden spoon, ovenproof dish

Nice ‘n’ Spicy Savoury Rice – BBC Good Food

Ingredients:

200g basmati rice

1 tbsp sunflower oil

1 large onion , peeled and chopped

2 garlic cloves , peeled and sliced

1 thumb-sized piece of ginger , peeled and chopped

2 whole cloves

1 cinnamon stick

2 cardamom pods , cracked

1½ tsp medium curry powder

50g frozen peas

50g frozen sweet corn

50g flaked almonds (optional)

375ml stock (1 stock cube dissolved in 375ml boiling water)

Method:

Heat oven to 180C/fan 160C/gas 4. Rinse and soak the rice for 10 mins. Heat a large, ovenproof saucepan. Add the oil, then the onion, garlic and ginger. Cook on a low heat until the onion is soft. Add the cloves, cinnamon and cardamom pods and cook for a further 2 mins on a low heat. Add the curry powder and cook for a further 2 mins, then stir.

Drain the rice and add it to the saucepan. Stir so that the rice is coated in the oil and spices. Add the peas, sweetcorn and half the flaked almonds, if using. Pour over the stock and stir.

Cover the pan with a lid or with a sheet of foil, then cook in the oven for 15-20 mins. Remove from the oven, scatter with the remaining almonds, if using, and serve.

20 Pain Cures You Can Find in Your Kitchen

Make muscle pain a memory with ginger

When Danish researchers asked achy people to jazz up their diets with ginger, it eased muscle and joint pain, swelling and stiffness for up to 63 percent of them within two months. Experts credit ginger’s potent compounds called gingerols, which prevent the production of pain-triggering hormones. The study-recommended dose: Add at least 1 teaspoon of dried ginger or 2 teaspoons of chopped ginger to meals daily.

Cure a toothache with cloves

Got a toothache and can’t get to the dentist? Gently chewing on a clove can ease tooth pain and gum inflammation for two hours straight, say UCLA researchers. Experts point to a natural compound in cloves called eugenol, a powerful, natural anesthetic. Bonus: Sprinkling a ¼ teaspoon of ground cloves on meals daily may also protect your ticker. Scientists say this simple action helps stabilize blood sugar, plus dampen production of artery-clogging cholesterol in as little as three weeks.

Heal heartburn with cider vinegar


Sip 1 tablespoon of apple cider vinegar mixed with 8 ounces of water before every meal, and experts say you could shut down painful bouts of heartburn in as little as 24 hours. “Cider vinegar is rich in malic and tartaric acids, powerful digestive aids that speed the breakdown of fats and proteins so your stomach can empty quickly, before food washes up into the esophagus, triggering heartburn pain,” explains Joseph Brasco, M.D., a gastroenterologist at the Center for Colon and Digestive Diseases in Huntsville, AL.

Erase earaches with garlic


Painful ear infections drive millions of Americans to doctors’ offices every year. To cure one fast, just place two drops of warm garlic oil into your aching ear twice daily for five days. This simple treatment can clear up ear infections faster than prescription meds, say experts at the University of New Mexico School of Medicine. Scientists say garlic’s active ingredients (germanium, selenium, and sulfur compounds) are naturally toxic to dozens of different pain-causing bacteria. To whip up your own garlic oil gently simmer three cloves of crushed garlic in a half a cup of extra virgin olive oil for two minutes, strain, then refrigerate for up to two weeks, suggests Teresa Graedon, Ph.D., co-author of the book, Best Choices From The People’s Pharmacy. For an optimal experience, warm this mix slightly before using so the liquid will feel soothing in your ear canal.

Chase away joint and headache pain with cherries


Latest studies show that at least one in four women is struggling with arthritis, gout or chronic headaches. If you’re one of them, a daily bowl of cherries could ease your ache, without the stomach upset so often triggered by today’s painkillers, say researchers at East Lansing’s Michigan State University. Their research reveals that anthocyanins, the compounds that give cherries their brilliant red color, are anti-inflammatories 10 times stronger than ibuprofen and aspirin. “Anthocyanins help shut down the powerful enzymes that kick-start tissue inflammation, so they can prevent, as well as treat, many different kinds of pain,” explains Muraleedharan Nair, Ph.D., professor of food science at Michigan State University. His advice: Enjoy 20 cherries (fresh, frozen or dried) daily, then continue until your pain disappears.

Fight tummy troubles with fish

Indigestion, irritable bowel syndrome, inflammatory bowel diseases…if your belly always seems to be in an uproar, try munching 18 ounces of fish weekly to ease your misery. Repeated studies show that the fatty acids in fish, called EPA and DHA, can significantly reduce intestinal inflammation, cramping and belly pain and, in some cases, provide as much relief as corticosteroids and other prescription meds. “EPA and DHA are powerful, natural, side effect-free anti-inflammatories, that can dramatically improve the function of the entire gastrointestinal tract,” explains biological chemist Barry Sears, Ph.D., president of the Inflammation Research Foundation in Marblehead, MA. For best results, look for oily fish like salmon, sardines, tuna, mackerel, trout and herring.

Prevent PMS with yogurt
Up to 80 percent of women will struggle with premenstrual syndrome and its uncomfortable symptoms, report Yale researchers. The reason: Their nervous systems are sensitive to the ups and downs in estrogen and progesterone that occur naturally every month. But snacking on 2 cups of yogurt a day can slash these symptoms by 48 percent, say researchers at New York’s Columbia University. “Yogurt is rich in calcium, a mineral that naturally calms the nervous system, preventing painful symptoms even when hormones are in flux,” explains Mary Jane Minkin, M.D., a professor of gynecology at Yale University.

Tame chronic pain with turmeric
Studies show turmeric, a popular East Indian spice, is actually three times more effective at easing pain than aspirin, ibuprofen or naproxen, plus it can help relieve chronic pain for 50 percent of people struggling with arthritis and even fibromyalgia, according to Cornell researchers. That’s because turmeric’s active ingredient, curcumin, naturally shuts down cyclooxygenase 2, an enzyme that churns out a stream of pain-producing hormones, explains nutrition researcher Julian Whitaker, M.D. and author of the book, Reversing Diabetes. The study-recommended dose: Sprinkle 1/4 teaspoon of this spice daily onto any rice, poultry, meat or vegetable dish.

End endometrial pain with oats


The ticket to soothing endometriosis pain could be a daily bowl of oatmeal. Endometriosis occurs when little bits of the uterine lining detach and grow outside of the uterus. Experts say these migrating cells can turn menstruation into a misery, causing so much inflammation that they trigger severe cramping during your period, plus a heavy ache that drags on all month long. Fortunately, scientists say opting for a diet rich in oats can help reduce endometrial pain for up to 60 percent of women within six months. That’s because oats don’t contain gluten, a trouble-making protein that triggers inflammation in many women, making endometriosis difficult to bear, explains Peter Green, M.D., professor of medicine at Colombia University.

Soothe foot pain with salt


Experts say at least six million Americans develop painful ingrown toenails each year. But regularly soaking ingrown nails in warm salt water baths can cure these painful infections within four days, say scientists at California’s Stanford University. The salt in the mix naturally nixes inflammation, plus it’s anti-bacterial, so it quickly destroys the germs that cause swelling and pain. Just mix 1 teaspoon of salt into each cup of water, heat to the warmest temperature that you can comfortably stand, and then soak the affected foot area for 20 minutes twice daily, until your infection subsides.

Prevent digestive upsets with pineapple


Got gas? One cup of fresh pineapple daily can cut painful bloating within 72 hours, say researchers at California’s Stanford University. That’s because pineapple is natually packed with proteolytic enzymes, digestive aids that help speed the breakdown of pain-causing proteins in the stomach and small intestine, say USDA researchers.

Relax painful muscles with peppermint


Suffering from tight, sore muscles? Stubborn knots can hang around for months if they aren’t properly treated, says naturopath Mark Stengler, N.D., author of the book, The Natural Physician’s Healing Therapies. His advice: Three times each week, soak in a warm tub scented with 10 drops of peppermint oil. The warm water will relax your muscles, while the peppermint oil will naturally soothe your nerves — a combo that can ease muscle cramping 25 percent more effectively than over-the-counter painkillers, and cut the frequency of future flare-ups in half, says Stengler.

Give your back some TLC with grapes


Got an achy back? Grapes could be the ticket to a speedy recovery. Recent studies at Ohio State University suggest eating a heaping cup of grapes daily can relax tight blood vessels, significantly improving blood flow to damaged back tissues (and often within three hours of enjoying the first bowl). That’s great news because your back’s vertebrae and shock-absorbing discs are completely dependent on nearby blood vessels to bring them healing nutrients and oxygen, so improving blood flow is essential for healing damaged back tissue, says Stengler.

Wash away pain injuries with water


Whether it’s your feet, your knees or your shoulders that are throbbing, experts at New York’s Manhattan College, say you could kick-start your recovery in one week just by drinking eight 8-ounce glasses of water daily. Why? Experts say water dilutes, and then helps flush out, histamine, a pain-triggering compound produced by injured tissues. “Plus water is a key building block of the cartilage that cushions the ends of your bones, your joints’ lubricating fluid, and the soft discs in your spine,” adds Susan M. Kleiner, Ph.D., author of the book, The Good Mood Diet. “And when these tissues are well-hydrated, they can move and glide over each other without causing pain.” One caveat: Be sure to measure your drinking glasses to find out how large they really are before you start sipping, she says. Today’s juice glasses often hold more than 12 ounces, which means five servings could be enough to meet your daily goal.

Heal sinus problems with horseradish


Latest studies show sinusitis is the nation’s number one chronic health problem. And this condition doesn’t just spur congestion and facial pain, it also makes sufferers six times more likely to feel achy all-over. Horseradish to the rescue! According to German researchers, this eye-watering condiment naturally revs up blood flow to the sinus cavities, helping to open and drain clogged sinuses and heal sinus infections more quickly than decongestant sprays do. The study-recommended dose: One teaspoon twice daily (either on its own, or used as a sandwich or meat topping) until symptoms clear.

Beat bladder infections with blueberries


Eating 1 cup of blueberries daily, whether you opt for them fresh, frozen or in juice form, can cut your risk of a urinary tract infection (UTIs) by 60 percent, according to researchers at New Jersey’s Rutgers University. That’s because blueberries are loaded with tannins, plant compounds that wrap around problem-causing bacteria in the bladder, so they can’t get a toehold and create an infection, explains Amy Howell, Ph.D. a scientist at Rutgers University.

Heal mouth sores with honey


Dab painful canker and cold sores with unpasteurized honey four times daily until these skin woes disappear, and they’ll heal 43 percent faster than if you use a prescription cream, say researchers at the Dubai Specialized Medical Center in the United Arab Emirates. Raw honey’s natural enzymes zap inflammation, destroy invading viruses and speed the healing of damaged tissues, say the study authors.

Fight breast pain with flax


In one recent study, adding 3 tablespoons of ground flax to their daily diet eased breast soreness for one in three women within 12 weeks. Scientists credit flax’s phytoestrogens, natural plant compounds that prevent the estrogen spikes that can trigger breast pain. More good news: You don’t have to be a master baker to sneak this healthy seed into your diet. Just sprinkle ground flax on oatmeal, yogurt, applesauce or add it to smoothies and veggie dips.

Cure migraines with coffee


Prone to migraines? Try muscling-up your painkiller with a coffee chaser. Whatever over-the-counter pain med you prefer, researchers at the National Headache Foundation say washing it down with a strong 12- ounce cup of coffee will boost the effectiveness of your medication by 40 percent or more. Experts say caffeine stimulates the stomach lining to absorb painkillers more quickly and more effectively.

Tame leg cramps with tomato juice


At least one in five people regularly struggle with leg cramps. The culprit? Potassium deficiencies, which occur when this mineral is flushed out by diuretics, caffeinated beverages or heavy perspiration during exercise. But sip 10 ounces of potassium-rich tomato juice daily and you’ll not only speed your recovery, you’ll reduce your risk of painful cramp flare-ups in as little as 10 days, say UCLA researchers.

The Awesome Chart

 

    Apples Protects your heart Prevents constipation Blocks diarrhea Improves lung capacity Cushions joints
Apricots Combats cancer Controls blood pressure Saves your eyesight Shields against Alzheimer’s Slows aging process
Artichokes Aids digestion Lowers cholesterol Protects your heart Stabilizes blood sugar Guards against liver disease
Avocados Battles diabetes Lowers cholesterol Helps stops strokes Controls blood pressure Smoothes skin
Bananas Protects your heart Quiets a cough Strengthens bones Controls blood pressure Blocks diarrhea
Beans Prevents constipation Helps hemorrhoids Lowers cholesterol Combats cancer Stabilizes blood sugar
Beets Controls blood pressure Combats cancer Strengthens bones Protects your heart Aids weight loss
Blueberries Combats cancer Protects your heart Stabilizes blood sugar Boosts memory Prevents constipation
Broccoli Strengthens bones Saves eyesight Combats cancer Protects your heart Controls blood pressure
Cabbage Combats cancer Prevents constipation Promotes weight loss Protects your heart Helps hemorrhoids
Cantaloupe Saves eyesight Controls blood pressure Lowers cholesterol Combats cancer Supports immune system
Carrots Saves eyesight Protects your heart Prevents constipation Combats cancer Promotes weight loss
Cauliflower Protects against Prostate Cancer Combats Breast Cancer Strengthens bones Banishes bruises Guards against heart disease
Cherries Protects your heart Combats Cancer Ends insomnia Slows aging process Shields against Alzheimer’s
Chestnuts Promotes weight loss Protects your heart Lowers cholesterol Combats Cancer Controls blood pressure
Chili peppers Aids digestion Soothes sore throat Clears sinuses Combats Cancer Boosts immune system
Figs Promotes weight loss Helps stops strokes Lowers cholesterol Combats Cancer Controls blood pressure
Fish Protects your heart Boosts memory Protects your heart Combats Cancer Supports immune system
Flax Aids digestion Battles diabetes Protects your heart Improves mental health Boosts immune system
Garlic Lowers cholesterol Controls blood pressure Combats cancer Kills bacteria Fights fungus
Grapefruit Protects against heart attacks Promotes Weight loss Helps stops strokes Combats Prostate Cancer Lowers cholesterol
Grapes Saves eyesight Conquers kidney stones Combats cancer Enhances blood flow Protects your heart
Green tea Combats cancer Protects your heart Helps stops strokes Promotes Weight loss Kills bacteria
Honey Heals wounds Aids digestion Guards against ulcers Increases energy Fights allergies
Lemons Combats cancer Protects your heart Controls blood pressure Smoothes skin Stops scurvy
Limes Combats cancer Protects your heart Controls blood pressure Smoothes skin Stops scurvy
Mangoes Combats cancer Boosts memory Regulates thyroid Aids digestion Shields against Alzheimer’s
Mushrooms Controls blood pressure Lowers cholesterol Kills bacteria Combats cancer Strengthens bones
Oats Lowers cholesterol Combats cancer Battles diabetes Prevents constipation Smoothes skin
Olive oil Protects your heart Promotes Weight loss Combats cancer Battles diabetes Smoothes skin
Onions Reduce risk of heart attack Combats cancer Kills bacteria Lowers cholesterol Fights fungus
Oranges Supports immune systems Combats cancer Protects your heart Straightens respiration  
Peaches Prevents constipation Combats cancer Helps stops strokes Aids digestion Helps hemorrhoids
Peanuts Protects against heart disease Promotes Weight loss Combats Prostate Cancer Lowers cholesterol Aggravates  
Diverticulitis
Pineapple Strengthens bones Relieves colds Aids digestion Dissolves warts Blocks diarrhea
Prunes Slows aging process Prevents constipation Boosts memory Lowers cholesterol Protects against heart disease
Rice Protects your heart Battles diabetes Conquers kidney stones Combats cancer Helps stops strokes
Strawberries Combats cancer Protects your heart Boosts memory Calms stress  
Sweet potatoes Saves your eyesight Lifts mood Combats cancer Strengthens bones  
Tomatoes Protects prostate Combats cancer Lowers cholesterol Protects your heart  
Walnuts Lowers cholesterol Combats cancer Boosts memory Lifts mood Protects against heart disease
Water Promotes Weight loss Combats cancer Conquers kidney stones Smoothes skin  
Watermelon Protects prostate Promotes Weight loss Lowers cholesterol Helps stops strokes Controls blood pressure
Wheat germ Combats Colon Cancer Prevents constipation Lowers cholesterol Helps stops strokes Improves digestion
Wheat bran Combats Colon Cancer Prevents constipation Lowers cholesterol Helps stops strokes Improves digestion
Yogurt Guards against ulcers Strengthens bones Lowers cholesterol Supports immune systems Aids digestion

 

Thai Shrimp and Asparagus

Ingredients:

1 pound(s) shelled and deveined shrimp

4 teaspoon(s) green curry paste

1 tablespoon(s) vegetable oil

1 pound(s) asparagus cut in 2-inch pieces

2 limes

1 can(s) (13 1/2- to 14-ounce) light coconut milk

2 tablespoon(s) less-sodium fish sauce

2 package(s) (8.8-ounce) precooked whole-grain brown rice

Method:

In medium bowl, toss shrimp with curry paste to coat. In 12-inch skillet, heat oil on medium-high. Add shrimp; cook 3 minutes or just until pink, stirring. Transfer to large bowl.

To same skillet, add asparagus and 3 tablespoons water; cook 4 minutes or until asparagus is tender-crisp and water evaporates, stirring often. From 1 lime, grate 1 teaspoon peel; cut remaining lime into 4 wedges.

Add asparagus to shrimp in bowl. To skillet, add coconut milk and lime peel; heat to boiling on high. Reduce heat to medium and cook 5 minutes or until slightly thickened.

Return shrimp mixture to skillet. Stir in fish sauce; heat through. Heat rice in microwave as label directs; serve with shrimp and lime wedges.

 

 

Image from:

http://www.delish.com/recipes/cooking-recipes/spring-vegetables-fruit