Cottage Apple Pancakes

Enjoy the positively pleasing taste of apples and cinnamon in these moist pancakes.Lots of cottage cheese and milk make these a great source of calcium.

Ingredients

All-purpose flour	175ml/0.75 cup
Granulated sugar	15 ml/1 tbsp
Baking powder	10ml/2 tsp
Salt	2ml/0.5 tsp
Ground cinnamon	0.5 ml
Large egg	1
1%cottage cheese	175ml/0.75 cup
Milk	75ml/0.3 cup
Melted butter(or margarine)	15ml/1 tbsp
Coarsely grated peeled apple(Mcintosh)	175ml/0.75 cup
Olive oil	2ml/0.5 tsp

Method

1. Combine first 5 ingredients in medium bowl.Make a well in center.
2. Measure next 4 ingredients into blender.Process until cottage cheese is almost smooth.Add to well.
3. Preheat large frying pan on medium.Add olive oil.Pour batter using about 0.25 cup(60ml) for each pancake.Cook for about 3 minutes until bubbles form on top and edges appear dry.Turn pancake over.Cook for about 3 minutes until golden.Remove to large plate.Cover to keep warm.Repeat with remaining batter,adding more olive oil if necessary to prevent sticking.Makes about 8 pancakes

Cottage Apple Pancakes

Recipe by Jean Pare.

Sweet-And-Sour Chicken

With the flavourful combination of mustard, lime and pineapple, this is not your everyday chicken dish! There’s plenty of sauce for you to serve over rice.

Ingredients

Pineapple Juice	60ml/0.25 cup
Brown sugar,Packed	50ml/3 tbsp
Balsamic Vinegar	30ml/2 tbsp
Dijon Mustard	30ml/2 tbsp
Lime juice	30ml/2 tbsp
Cornstarch	10ml/2tsp
Olive oil	10ml/2 tsp
Boneless,skinless chicken halves cut into 1 inch cubes	454g
Olive Oil	10ml/2 tsp
Chopped red pepper	250ml/1 cup
Chopped onion	125ml/0.5 cup
Garlic clove(minced)	1/0.25 tsp if powdered

Method of preparation.

1.      Combine the first 6 ingredients in small bowl. Set aside.

2.      Heat large frying pan on medium high until very hot. Add fist amount of olive oil. Add chicken. Stir-fry for about 4 minutes until browned. Transfer to plate.

3.      Add second amount of olive oil to hot frying pan. Add next 3 ingredients. Stir-fry for about 2 minutes until onion is softened. Add chicken. Stir pineapple juice mixture. Add to chicken mixture. Heat and stir for about 1 minute until sauce is boiling and thickened. Serve 4.

Sweet-and-Sour chicken served with rice

NB

The chicken we are using here is already pre-cooked. Recipe is by Jean Pare.

Soya Beans

Soya beans are high in protein and are used as a vegetarian and lactose alternative for many foods.Like other beans, the soya bean (Glycine max) grows in pores enclosing edible seeds.They are usually green,but can be yellow brown or black.Soya beans-also known as edamame beans when eaten fresh from the pod;are consumed as an alternative to meat.Many sushi restaurants serve edamame beans.

Nutritional composition of soya beans

Phytoestrogens:Soya contains phytoestrogens,chemicals found in plant foods.There are different types of phytoestrogens but the ones found in soya bean products are called isoflavones.Research and studies suggest that women with soya rich diet may have a lower risk of breast cancer.

Phytoestrogens have been found to help block the effects of excess oestrogen in the body,evening out any imbalance in the ratio between estrogen and progesterone.They achieve this by locking into the estrogen-receptor sites on cells and in doing so they block out the stronger natural estrogen.They can therefore be helpful in improving symptoms of estrogen dominance such as PMS and endometriosis.

Due to the phytoestrogen content of soya,many women decide to include it in their diet as they enter menopause.During menopause,the body’s natural production of estrogen stops.As phytoestrogens act as a weak estrogen,they may help relieve symptoms by boosting levels slightly.

Protein:Soya is regarded as equal to animal foods in protein quality,though plant proteins are processed differently to animal proteins.Soya protein isolates tend to lower cholesterol levels while proteins from animals can raise cholesterol levels.

Phytosterols:Soya beans contain compounds called phytosterols.These plant compounds are structurally similar to cholesterol and steroid hormones.They function to inhibit the absorption of cholesterol by blocking absorption sites.

Allergenicity:Soya beans are a common allergen. Raw or sprouted soya beans contain a substance called goitrogens which can interfere with thyroid gland activity.

Soya also contains oxalate-Individuals with oxalate containing kidney stones should avoid consumption.

Women who have or have had estrogen sensitive breast tumours should restrict their soya intake to no more than 4 servings per week.

 

Nutritional highlights

The key benefits of soya are its high protein content,vitamins,minerals and insoluble fibre.Soya beans has been transformed into a number of popular soya based foods,including;

 

Miso-A fermented soya bean paste that is used as a flavouring,popular in Asian cuisine.It is a good source of many minerals.

Tempeh-Is an Indonesian speciality typically made by cooking and dehulling soya beans and forming a textures solid ‘cake’.It is a very good source of proteins,B vitamins and minerals.

Tofu-Also known as bean curd is made from soya milk by coagulating the soya proteins with calcium or magnesium salts.The whey is discarded and the curds are processed.It is an excellent source of iron and calcium and a very good source of protein.

The high fibre content makes soya beans and other soya containing foods valuable in cases of constipation,high cholesterol and type-2 diabetes.

 

 

 

Diabetes

Most people can have diabetes and be completely unaware.The main reason for this is that the symptoms,when seen on their own,seem harmless.However,the earlier diabetes is diagnosed,the greater the chances are that serious complications,which can result from having diabetes,can be avoided.

Common diabetes symptoms

1.      Blurred Vision-This can be caused by tissue being pulled from your eye lenses.This affects your eyes’s ability to focus.With proper treatment,this can be treated.There are severe cases where blindness or prolonged vision problems can occur.

2.      Cuts and bruises don’t heal properly or quickly-When there’s more glucose in your body,its ability to heal can be undermined.

3.      Increased fatigue-If insulin is not working properly,or is not there at all,glucose will not be entering your cells and providing them with energy.This will make you feel tired.

4.      Irritability due to your lack of energy.

5.      Intense hunger-Since insulin in your blood is not working properly,your cells are not getting their energy,your body may react by trying to find more energy through food therefore you will become more hungry.

6.      Weight gain due to intense hunger.

7.      Unusual weight loss especially with type 1 diabetes.

8.      Frequent urination.

9.      Frequent thirst:Urinating more than usual, you will need to replace that lost liquid,therefore drinking more than usual.

Certain foods may help those with diabetes to keep sugar levels under control.

·         Porridge-This is high in soluble fibre.Its slower to digest and hence won’t raise your blood sugar as much or as quickly therefore maintaining a healthy,blood sugar level over time.

·         Broccoli,Spinach and green beans-These foods are high in fibre and low in carbohydrates which make them ideal for diabetics.

·         Strawberries-They’re low in calories and carbohydrates and are high in fibre and water therefore people will feel fuller for longer.

 

·         Salmon and Lean meats-Meats are high in protein and hence don’t affect blood sugar as much as carbohydrates.Meat is also a source of chromium,a mineral that helps enable insulin to function properly and helps to metabolize carbohydrates.

·         Cinnamon is said to be a spice that may have insulin-like effects and help reduce blood sugar levels in people with diabetes.