VITAMIN C

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Vitamin C (asorbic acid) helps you maintain healthy collogen in the skin, it repairs damaged tissues, it boost the "immune system" aswell as promoting healthy teeth and bones.
Vitamin C is a powerfull antioxident, a free radical fighter and it also functions as an anti-inflamatory. A mutitude of contidions may be inproved by Vitamin C such as bruises, constipation, angina, bronchitis, infertility, joint pain, sprains, sunburn, sore throat, rashes and urinary stract infection. Vitamin C helps the body to absorb iron and is useful in treating iron deficiency and anemia. Vitamin C is in most fruit and vegetables ie. Citris fruits, papayas, mangoes, kiwis, kale, yellow bell peppers, tomatoes strawberries and cantaloupe.

VitaminC is water-soluble, so if you boil vegetables it loses the vitamins but if you boil it in a soup you will get the vitamin C in the broth.
You lose the vitamins if you soak fruit and veg in water.
The fresher the fruit or vegetable, the less cooked, the more vitamin C you will get.

Country Style Omelette

Ingredients:

8 pork sausage links cooked of fried
5 strips bacon cooked crisp
1 cup frozen corn
1 cup mild cheddar_cheese , shredded
3 cups shredded frozen hash brown potatoes, thawed
8 eggs
1/4 cup milk
1/4 cup butter, melted

Method:

1. In a 10 inch heavy oven proof skillet or casserole, make a layer of the hash brown's and pat down slightly.
2. With a basting brush, spread melted butter over potato's and bake at 400F for 15-20 minutes or until slightly browned.
3. Crumble the cooked bacon and add to the egg mixture.
4. Pour out all but 2 tsp of the bacon fat from the skillet and saute the frozen corn for 5 minutes over medium heat.
5. Spread the corn over the potato base.
6. Pour the egg mixture over the corn and arrange the sausage links over the top.
7. Bake in a 350F oven for about 20 minutes or until eggs are set.
8. Sprinkle cheese over the top and put back in the oven just until cheese is melted.
9. Cut into 4 wedges or squares.

VITAMIN E

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Vitamin E breaks down blood clots in the circulatory system and even prevents more from forming which promotes a healthy blood flow. It helps to protect essential fatty acids from cell oxidation and Vitamin A.
Vitamin E is good for your skin care. Vitamin E oil is very effective in softening your skin and you can use it as a prevention of fine lines and wrinkles. Burns can also be treated with vitamin E because it speeds up the healing process, is genlty on the skin and can also be uses for rashes and to heal scars. Other uses for vitamin E is : menstrual pain, cataracts, asthma, low sperm count, restless leg syndrome and Parkinson’s disease.

You can find vitamin E in oils such as vegetable oil, olive oil, corn oil and safflower oil and natural foods such as : avocados, sunflower seeds, almonds, sweet potatoes and peanut butter.
Always remember that heat destroys Vitamin E.

Stuffed Butternut

Ingredients:

1 Butternut Squash
4 Peeled Garlic Cloves
1 Cup Sweetcorn
Black Pepper to Taste
1 Cup Cooked Wholegrain Rice (brown rice)
1 Cup Crushed Saltine Crackers

Method:

1. Cut the squash in half length ways and scoop out the seeds.
2. Spray with olive oil spray, if desired, and cook on 200C (375 F) for 1 hour or until soft.
3. Meanwhile, peel the 4 garlic cloves and wrap in foil with a little olive oil.
4. Place in the oven with the squash to cook.
5. In a bowl, add cooked garlic, sweetcorn, pepper, rice and crackers.
6. Stir until well mixed.
7. Scoop out the flesh of the squash, leaving the skin intact.
8. Place in a separate bowl and mash well.
9. Stir the mashed squash into the other ingredients.
10. Spoon the squash mixture into the skins, and bake for another 10-15 minutes on 200C (375 F) .
11. Cool for 10 minutes before serving.

Baked Omelette

Ingredients:

3 cups shredded frozen hash brown potatos, thawed
8 eggs
1/4 cup milk
1 tsp sea salt
1 medium onion diced
1/4 cup butter , melted
1 cup shredded mild cheddar cheese

Method:

1. Saute onion and set aside.
2. In a 10 inch heavy oven proof skillet or casserole, make a layer of the hash brown's and pat down slightly.
3. With a basting brush, spread melted butter over potato's and bake at 400F for 15-20 minutes or until slightly browned.
4. Beat eggs with milk and salt.
5. Add sauteed onion.
6. Pour egg mixture over potatoes.
7. Bake in a 350F oven for about 20 minutes or until eggs are set.
8. Sprinkle cheese over the top and put back in the oven just until cheese is melted.
9. Cut into 4 wedges or squares.
10. Serve directly

Vitamin A

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Vitamin A is only found in meat and fish, but some fruits and vegetables contains compounds that's called cartenoids that can change into vitamin A by your body: Corrots, broccoli, sweet potatoes, kale, spinach, pumpkin, leafy vegetables, cantoloupe melon, peas, mango, apricots, papaya and winter squash.
Food sources of preformed vitamin A include calf liver, milk, and eggs.

Vitamin A helps to keep your eyes and skin healthy and also help to protect you against infection.
It is also needed for growth of new cells, healthy hair, tissues and vison in dim light. It helps with the activity of antioxidanst, bone metabolism, skin health and immune function.

Butternut Squash Soup

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Ingredients:

1 medium size butternut squash, peeled and cubed
1 1/2 teaspoons corriander
2 cups chicken stock
1 small yellow onion , diced
1 cup cream
Milk, as needed
Salt and pepper
Dash of cayenne pepper

For croutons:

Day old baguette
Crumbled goat cheese
Olive oil
Salt and white pepper

Method:

1. In a medium size pot, saute onion in a little oil.
2. Add coriander and cook for 1 minute.
3. Add butternut squash, chicken stock, and season with salt and pepper.
4. Simmer over low heat until squash becomes tender.
5. In batches, process soup in a blender until smooth.
6, Add cream until desired consistency.
7. Pour soup back into pot, add cayenne and more salt and pepper if needed.
8. If soup is still a little too thick, add a little milk.

Croutons

1. Cut the baguette lenghtwise and drizzle the slices with olive oil and sprinkle with salt and pepper.
2. Crumble a little goat cheese over each one and bake at 350º until golden brown.
3. Serve soup hot with one crouton floating on top and garnish with a little chopped parsley if desired.

How do strawberries help keep you healthy

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Many of the nutrients in strawberries are powerful antioxidants. These protect the body against cell damage caused by free radicals which are the by-product of normal bodily processes but are also introduced by factors such as stress and an unhealthy diet, ie diets without fresh fruit. The damage caused by free radicals weakens the body`s immune system and makes it more susceptible to disease and ageing.

The body uses antioxidants from foods, in addition to producing its own antioxidants. The plant nutrients is strawberries are a particularly good source of antioxidants. One study showed the strawberries have twice the antioxidant activity of red grapes, five times that of apples and bananas and an amazing 10 times more than that of honeydew melon.

FRENCH FRY SPAM CASSEROLE

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Ingredients:

1 pk Frozen french fry potatoes thawed (20 oz)
2 c Shredded Cheddar cheese
2 c Sour cream
1 can Condensed cream of chicken -soup
1 can SPAM Luncheon Meat, cubed
1/2 c Chopped red bell pepper
1/2 c Chopped green onion
1/2 c Finely crushed corn flakes

Method:

1. Heat oven to 350'F.
2. In large bowl, combine potatoes, cheese, sourcream, and soup.
3. Stir in SPAM, bell pepper, and green onion.
4. Spoon into 13x9 baking dish.
5. Sprinkle with crushed flakes.
6. Bake 30-40 minutes or until thoroughly heated.

Leek Soup

Ingredients:

1 lb leeks
2 potatoes
4 cups vegetable broth
2 tbsp extra virgin olive oil plus extra for garnish
Salt and white pepper to taste
Snipped fresh chives for garnish

Method:

1. Carefully wash and clean leeks to remove any sand and grit.
2. Slice the white part only.
3. Wash and peel the potatoes, and dice them in half inch cubes.
4. Heat the olive oil in a large saucepan.
5. Add leeks and saute until soft.
6. Add the potatoes.
7. Season with salt and pepper to taste.
8. Add the broth, and simmer covered for 30/40 minutes, until potatoes are very tender.
9. When done, put the mixture in the food processor and blend until smooth.
10. Serve warm, with a drizzle of extra virgin oilve oil and accompained with butter-fried croutons

Why strawberries are good for you

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Strawberries are high in fibre and manganese and contain valuable plant nutrients.
Strawberries are full of vitamin C. One serving provides more than your daily recommended intake. Strawberries are low in fat and calories which is good for dieting and good for health

Broccoli Soup

Ingredients:

2 pounds fresh broccoli , rinsed , bottom end removed and chopped in large pieces
1 1/2 quarts regular strength chickenbroth
1/2 tsp white pepper
1 Tbsp lemon zest
Salt to taste
2 Tbsps butter
1/4 cup heavy cream (optional)

Method:

1, In a large pot, bring the chicken stock and white pepper to a boil.
2. Add the broccoli, turn down the heat to a simmer and cook until just tender but still bright green.
2. Drain the broccoli in a colander over a saucepan to catch the broth.
3. Place the broccoli in a blender in batches if neccesary, with enough of the broth to help the mixture puree smoothly.
4. Pulse until the broccoli is smooth.
5. Return the pureed broccoli to the broth.
6. Add the butter, lemon zest and heat just until hot over medium heat.
6. Add salt to taste.
7. Remove from the heat and add the cream if using.

Broccoli casserole

Ingredients::

1 lb broccoli , cleaned and chopped
1 or 2 regular sized cans of cream of mushroom soup
2 cans peas
1/2 - 1 cup grated strong cheddar cheese
2 to 4 slices of bread, cut into bite sized squares

Method:

1. Preheat oven to 375 degrees.
2. Steam broccoli until just tender.
3. Gently mix peas, cream of mushroom soup and 1/2 of the cheese together.
4. Gently mix in steamed broccoli
5. Pour into baking dish and top with remaining cheese and spread bite sized squares of bread on top.
6. Bake for approximately 20 minutes or until bread is brown and cheese is melted.

The body needs potassium

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What is potassium - is a chemical element - It has the symbol K.
The word "potassium" comes from the word "potash". Potassium was first isolated from potash. Potassium is one off the electrolytes the body needs to function healthy.

Why do you need potassium ?
Helps with the function of cells in the body.
Help keep control of blood pressure
Helps the functions of muscles.
Help contol the fluid balance in our body

Here are a few examples of food high in potassium.

Apricots, Dried fruit,
Sultanas, Bananas,
Raisons, Spinach cooked,
Potatoes in jacket, Avocadoes,
Figs, Beets,
Kiwi fruit, Melons,
Oranges, Nectarines,
Fresh Pears, Tomatoes.

If you eat your 5 a day you will have your daily potassium to stay healthy.

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• Potassium Crucial for Heart Health (diet-blog.com)

NIBBLES

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Most of the fruit we eat is low in fat, sodium and calories so why not snack on fresh fruit instead of all the fattening things we like to nibble on. It will help with weightloss and is much more healthier.

Peach Cobler

Ingredients:

4 cups peeled, sliced peaches
2 cups granulated sugar
1/2 cup water
1/2 cup butter
1/2 tsp almond extract
1/2 tsp vanilla extract
1 1/2 cups selfrising flour
1 1/2 cups milk
1/2 tsp ground cinnamon mixed with
1 Tbsp granulated sugar

Method:

1. Preheat oven to 350 degrees F.
2. Mix together 1 cup of the sugar, and water in a saucepanl.
3. Bring to a boil.
4. Add peeled peaches and simmer for 10 minutes.
5. Remove from the heat.
6. Put the butter in a 3 liter baking dish and place in the oven to melt.
7. Mix the remaining 1 cup sugar, flour, and milk slowly with a whisk to prevent lumps.
8. Pour mixture over melted butter. Do not stir.
9. Spoon the peaches over the batter, using a slotted spoon.
10. Add the vanilla and almond extracts to the syrup.
11. Slowly pour the syrup over the peaches.
12. Sprinkle the cinnamon sugar mixture over the peaches and syrup.
13 The batter will rise to the top during baking.
14. Bake for 30 to 45 minutes.

The goodness of fresh fruit and veg

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Fresh fruit and veg come in a beautifull range of colors and flavors. The real goodness lies in the inside. It has all the goodness of the needed vitamins, minerals and fibre that the body needs to protect you from chronic deseases such as getting a stroke and cardiovascular deseases and also certain cancers.

Eating fresh fruit and veg of different colors also gives you a wide range of nutrients your body needs. It gives you fibre, potassium viamin A and C and folate (frolic acid).

Eating fresh fruit and veg as part of your overall regular heathly diet may reduce the risk of Type 2 diabetes. It can protect you from certain cancers ie. mouth, stomach and colon-rectum cancer.

Fresh fruit and veg is rich in fibre that may reduce the risk of getting coronary heart desease. The potassium in fruit and veg may reduce the risk of developing kidney stones and may decrease bone loss. The good thing about fresh fruit is it has no cholestrol.

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Egg Nog

Ingredients:

12 Fresh eggs, seperated

1 1/2 cups Sugar, divided into 2 equal parts

1 1/2 cups White Rum

4 1/2 cups Milk

4 1/2 cups Whiskey

3 1/2 cups Whipping Cream, divided into 2 equal parts

Sprinkle of Ground Nutmeg

Method:

1. Separate eggs into yolks and whites in separate bowls.

2. Put the whites into the mixer and the yolks into another bowl.

3. Beat egg-yolks with 1/2 of sugar, set aside.

4. Beat egg-whites until stiff, then mix in other 1/2 of sugar.

5. Poor the yolks into the whites and mix together slowly.

6. Stir in white rum slowly

7. Stir in milk slowly

8. Stir in whiskey slowly

9. Stir in 1/2 of cream slowly

10 Whip rest (1/2) of cream and fold in carefully.

11. Serve at room temperature by ladling the eggnog into cups and sprinkle nutmeg on the top.

12. Try to get some of the foam and some of the liquid (if not fully mixed) in each cup.

Avocado Macadamia Dip

Ingredients:

1 avocado stoned and skinned

1 cup chopped roasted macadamia nuts

2 Tbsp lemon juice

Salt

Pepper

Half cup sour cream

2 Tbsp Thai sweet chili sauce

Method:

1. Mash the avocado, lemon juice and sour cream using a fork.

2. Add chili sauce, salt and pepper to taste.

3. Mix in Macadamia nuts.

4. Chill until ready to be served.

5. Garnish with whole chili flakes.

Chili Beef

Ingredients:

910 g ground beef

1/2 onion, chopped

2 g ground black pepper

3 g garlic salt

590 ml tomato sauce

224 g salsa

30 g chili seasoning mix

1 (15 ounce) can light red kidney beans

1 (15 ounce) can dark red kidney beans

Method:

1. In a large saucepan over medium heat, combine the ground beef and the onion and saute for 10 minutes, or until meat is browned and onion is tender.

2. Drain grease, if desired.

3. Add the ground black pepper, garlic salt, tomato sauce, salsa, chili seasoning mix and kidney beans.

4. Mix well, reduce heat to low and simmer for at least an hour.

Aussie BBQ Meatballs

Ingredients :

455 g ground beef

55 g bread crumbs

2 small onions, chopped

6 g curry powder

5 g dried Italian seasoning

1 egg, beaten

1 clove garlic, crushed

120 ml milk

3 g salt

1 g ground black pepper

15 g margarine

2 small onions, chopped

180 ml ketchup

120 ml beef stock

60 ml steak sauce

120 ml Worcestershire sauce

30 ml white vinegar

5 g instant coffee granules

110 g brown sugar

45 ml lemon juice

Method:

1. Preheat the oven to 375 degrees F or 190 degrees C.

2. In a medium bowl, mix the ground beef, bread crumbs, 2 onions, curry powder, Italian seasoning, egg, garlic, salt and pepper together.

3. Now gradually mix in the milk until you have a nice texture for forming meatballs.

(You may not need all of the milk.)

4. Form the meat into balls slightly smaller than golf balls and place them in a greased baking dish.

5. Bake your meatballs for 30 min.

While meatballs are in oven start making sauce.

6. Melt the margarine in a saucepan over medium heat.

7. Add the remaining onions, and cook until browned.

8. Stir in the ketchup, beef stock, steak sauce, Worcestershire sauce, vinegar, instant coffee, brown sugar and lemon juice.

9. Bring to a boil over medium heat, and simmer, stirring occasionally, until the meatballs are done.

10. Remove the meatballs from the oven, and drain any excess grease.

11. Pour the sauce over them, and return to the oven.

12. Bake for an additional 30 min.

13 Serve with mash potatoes or pasta

Chicken Potato Layer

Ingredients:

leftover cooked chicken
1 Onion
Some mushrooms
bacon
garlic
potatoes
mixed herbs
black pepper

Cheese sauce

Semi skimmed milk
Low fat cheese

1. Preheat oven 180C/Gas 4
2. Grease ovenproof dish
3. Line thinly dish with thinly sliced potatoes
4. Lightly fry some chopped onion, mushrooms and bacon (cut into little squares).
(You can use low fat bacon to make it even healthier)
5. Add some finely chopped garlic.
6. Mix together with the cooked left over chicken, add a pinch of mixed herbs and a dash of black pepper.
7. Spoon the mixture over the potato slices and top with another layer of potato slices and then the cheese sauce.
8. Put the ovenproof dish in the oven and bake for about an hour and a half or until potato is cooked.
9. Just before serving add a sprinkle of low fat cheese on the top and pop into the oven to melt.

If liked, you could add sliced tomatoes on the top for more vitamin value and colour.
This is nice eaten with green vegetables for a winter meal or with a leafy salad for a summer meal.

Chocolate Pudding

Ingredients:

1/3 cup sugar

100g softened butter

200g chopped dark chocolate

3 eggs

1/4 cup self-raising flour

2/3 cup castor sugar

Method:

Chocolate Fudge Sauce

200g chopped dark chocolate

1/3 cup thickened cream (you can just shake normal cream to make it thick if you don't have thickened cream)

1. Put chocolate and butter in a heatproof bowl over a saucepan of simmering water.

2. Stir for 5 min or until it's smooth then take off heat.

3. Take 4 ovenproof bowls - approx 3/4 cup size and grease with butter and add 1 tablespoon white sugar into each bowl.

4. Beat eggs and castor sugar until thick.

5. Add the warm chocolate mixture.

6. Sift flour into mixture stirring gently.

7. Pour batter evenly into 4 ovenproof bowls. - and sprinkle 1 tablespoon of white sugar over it.

8. Bake for approximately 20 - 25 minutes or until pudding tops crack, in a preheated oven at 200 degrees C

9. Stand puddings in bowls for 5 minutes.

10. Loosen puddings (carefully) and put onto a plate lined with baking paper.

Chocolate Fudge Sauce

1. Put chocolate and cream in a microwave-safe bowl.

2. Heat, uncovered, on high for 2 to 3 minutes or until smooth - stir every minute.

3. Poor the warm Chocolate Fudge Sauce over the puddings.

YUM!! To make it even yummier serve with ice cream.