prepare your healthy breakfast, lunch, snack and desserts by yourself (Video)

This is a video which showing how to create your own  breakfast, lunch, snack and desserts with fruits and vegetables.

In this video, it is including
Breakfast: bread with ham and cheese, red capsicum, blueberry, blackberry, mandarin orange
Lunch : lettuce with chop, nuts, banana pieces, healthy bar
Snack: chop carrot and celery with peanut better sauce
Dessert: mixture of strawberry, blueberry, blackberry and banana chop

I really like their ideas because everyone can make their own healthy food at home. After watching this video, it gets me an incentive to make my own healthy food.


source:
http://www.youtube.com/watch?v=lEmLOJWnddo

Awesome Breakfast : Blueberry muffins

Most of people would like to have some light, less calorie food for breakfast. This blueberry muffins os easy to make. It is suitable for every person.

First you need to prepare:

5 tbsp rapeseed oil
225g self-raising flour
115g wholemeal flour
2 tsp baking powder
zest ½ lemon and 1 tsp juice
85g golden caster sugar
50g light muscovado sugar
1 small very ripe banana with black skin (about 85g peeled weight)
1 egg
284ml pot buttermilk

and preheat the oven 25 mins @ 200c fan
cook for 25 mins

Step:
1. use 1 tsp oil to oil on the 12-hole muffin tin.
2 Mix both flours with the baking powder and lemon zest.
3.Stir the caster sugar into the flour with muscovado.
4.mash the banana, beat the egg in anotjer bowl, mix them together with buttermilk and oil.
5. stir the flour mix and banana mix  together
6. make the mixture into muffin tin tough
7. toss the blueberries 
8. bake 20 - 25 mins until risen and golden
9 when muffins is done, brush the mix of caster sugar and lemon juice on the muffins when they are still hot.
10. 15 mins to cool and remove to a wire rack



















it is healthy and keep for two days, it obtains low kcalories, some proteins, carbohydrate.
This is awesome breakfast even had.

Top 10 superfoods

What are superfoods?

natural foods that contain a high concentration of nutrients fall into the superfood category. These foods are believed to have health benefits beyond those of 'common' foods due to rich phytochemical and antioxidant content.

 

AVOCADOS:

 

Avocados are high in healthy monounsaturated fat and obtain fiber, potassium, vitamin E, and magnesium. Avocados are good to eat with salads or put it on the bread or sandwich.

GARLIC:

Garlic is top of the list of potential cancer-preventive foods.

Not everyone would like garlic, however it helps people a lot. Garlic is one of the potential cancer-preventive food, it is a powerful antioxidant and anti-inflammatory food that protects against heart disease, reduces blood pressure and lowers cholesterol levels. It also has vitamins C and B6, manganese, and selenium.

 

Minerals / Vitamins	Amount (per 100gm)
Copper	0.630 mg
Iron	1.200 mg
Manganese	0.860 mg
Phosphorous	310 mg
Calcium	30 mg
Zinc	1.930 mg
Carbohydrates	20.8 gm
Protein	6.3 gm
Thiamine	0.060 mg
Riboflavin	0.230 mg
Vitamin C	13.0 mg

 

BLUEBERRIES:

Blueberries are one of the most antioxidant rich foods in the world. It also obtains Manganese, Fiber, Vitamin C.

Raw Blueberry Pudding Recipe:

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 4 cups

Ingredients:

4 cups fresh blueberries (or 2 (10 ounce) packages frozen)

2 cups sliced banana

1/2 cup medjool dates or other soft dates

1 teaspoon lemon zest

1 cup macadamia nuts, raw cashews or raw nut butter

Preparation:

Blend all of the ingredients together on high speed for at least 30 seconds or until a thick, creamy consistency is reached. If you don't have a high-speed blender and it is taking a while to get the consistency you want, you may wish to take a little break in between blending sessions so that the mixture doesn't get too hot.

 

 

 

 

 

 

 

 

ACAI BERRIES:

 
 
 
Acai Berries are an antioxident fruit that can help combat premature aging. (Source: ALAMY IMAGES)

Acai Berries obtains antioxidants which help you to feel younger and give more energy to you, it also obtains Fiber, Fatty Acids, VitaminC, Amino Acids. These factors can help you to lose weight and be healthier.

 

 

 

 

 

GOJI BERRIES:

 

Goji Berries obtains huge amounts of vitamin A, B1, B2, B6 and vitamin E. It also contains 500 times more vitamin C per weight than an orange and on average have more beta-carotene than carrots.

OILY FISH:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

As we know Oily Fish is rich in omega-3essential fatty acids, it also obtains protein, vitamins A, B ,D and minerals. We can easily buy the fish oil in supermarket or Chemist Warehouse

 

ADZUKI BEANS:

Adzuki beans are low in fat and have anti-ageing properties but these small red beans have one of the highest antioxidant ratings among superfoods. It is originally from China, and now they are popular in Japan. It contains carbohydrates, folate, potassium, phosphorus, magnesium, iron, manganese and zinc.

TOMATOES:

Lycopene is a flavonoid antioxidant, is the unique phytochemical present in the tomatoes.  Red varieties are especially concentrated in this antioxidant. Zea-xanthin is another flavonoid compound present abundantly in this vegetable.Tomatoes contain vitamins A, C and E and  potassium and other mineral salts.

QUINOA:

Quinoa is part of the spinach family and contains eight essential proteins. The best alternative to rice and pasta for low-carb junkies.

Quinoa is gluten-free, high in amino acids, protein, vitamin B6, B1, B2, B3, and potassium. and it is a great source of copper, zinc, iron, magnesium, and folate. Quinoa is useful for vegetarian and those who are lactose intolerant.

BROCCOLI:

Broccoli is thought to boost your immune system.

Broccoli contains Vitamins B1,Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate), Vitamin C and A. When it comes to minerals, healthy broccoli contains: calcium, iron, magnesium, phosphorus, potassium, and zinc.

 

 

 

 

 

sources:

http://www.womansday.com/health-fitness/nutrition/eat-healthy-america-52-superfoods-25519

 http://vegetarian.about.com/od/rawfoodsrecipes/r/Raw-Blueberry-Pudding-Recipe.htm