25 Amazing Sweet Potato Recipes

Sweet, sweet potatoes

By Benjamin Plackett

It's no surprise that sweet potatoes are at the top of nearly everyone's healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories!

What's more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat. And luckily there are many ways to whip them up. Here are 25 great (even kid-friendly!) sweet potato recipes.

Oven-Roasted Sweet-Potato Wedges

Craving french fries? Whip up these oven-roasted sweet-potato wedges instead. A healthier way to satisfy those cravings, this recipe delivers more taste too, with a kick provided by mustard, garlic, and rosemary. Try them with a dip, as a snack all by themselves, or as a side dish; they pair particularly well with lamb.

• 3 small sweet potatoes (about 2 pounds)
• 1 1/2 tablespoons garlic-flavored olive oil
• 1/2 teaspoon dry mustard
• 2 teaspoons minced fresh rosemary
• 1/2 teaspoon salt

Preheat oven to 450°.
Peel sweet potatoes; cut each potato lengthwise into 8 wedges. In a large bowl, combine sweet potatoes and remaining ingredients; toss well to coat.
Arrange potatoes in a single layer on a baking sheet. Bake potatoes at 450° for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes. Serve immediately.

Curried Carrot, Sweet Potato, and Ginger Soup

This dish is a great way to get more vitamin A and beta carotene. Both the carrots and the sweet potatoes deliver oodles of both, making this recipe particularly good for both your skin and vision.

Pair it with a whole grain baguette for a hearty and satisfying meal.

Ingredients

• 2 teaspoons canola oil
• 1/2 cup chopped shallots
• 3 cups (1/2-inch) cubed peeled sweet potato
• 1 1/2 cups (1/4-inch) sliced peeled carrots
• 1 tablespoon grated ginger
• 2 teaspoons curry powder
• 3 cups fat-free, less-sodium chicken broth
• 1/2 teaspoon salt
• 
  

Preparation

Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.
Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

Sweet Potato Casserole

This rich and cozy dish is perfect for the holiday season, or really any time you need a hearty and healthy comfort food. The marshmallow and pecan topping will have kids (and adults!) clamoring for more.

To make this dish even healthier, use half-and-half instead of butter and lose two-thirds of the fat and half the calories. 

Ingredients

• Potatoes:
• 2 1/4 pounds sweet potatoes, peeled and chopped
• 1 cup half-and-half
• 3/4 cup packed brown sugar
• 1 teaspoon salt
• 2 teaspoons vanilla extract
• 2 large eggs
• Cooking spray
• Topping:
• 1 1/2 cups miniature marshmallows
• 1/2 cup all-purpose flour (about 2 1/4 ounces)
• 1/4 cup packed brown sugar
• 1/4 teaspoon salt
• 2 tablespoons chilled butter, cut into small pieces
• 1/2 cup chopped pecans, toasted
• 
  

Preparation

Preheat oven to 375°.
To prepare potatoes, place potatoes in a Dutch oven, and cover with water. Bring to a boil. Reduce heat, and simmer 20 minutes or until very tender. Drain; cool slightly.
Place potatoes in a large bowl. Add half-and-half, 3/4 cup sugar, 1 teaspoon salt, and vanilla. Beat with a mixer at medium speed until smooth. Add eggs; beat well (mixture will be thin). Scrape mixture into a 13 x 9-inch baking dish coated with cooking spray.
To prepare topping, sprinkle miniature marshmallows over top of casserole. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 1/4 cup sugar, and 1/4 teaspoon salt in a medium bowl. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in pecans, and sprinkle over potato mixture and marshmallows. Bake at 375° for 30 minutes or until golden brown.

Spicy Sweet Potato Wedges

These wedges should be baked at a high heat, which gives them a crispy, caramelized outside and a soft and tasty inside—no frying necessary!

This peppery dish pairs particularly well with roasted meat, and delivers all of your daily vitamin A along with one-third of your vitamin C. 

 

 

 

Ingredients

• 6 medium sweet potatoes (about 2 1/4 pounds)
• Cooking spray
• 2 teaspoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1/8 teaspoon black pepper
• 
  

Preparation

Preheat oven to 500°.
Peel potatoes; cut each lengthwise into quarters. Place potatoes in a large bowl; coat with cooking spray. Combine sugar, salt, and peppers, and sprinkle over potatoes, tossing well to coat. Arrange potatoes, cut sides down, in a single layer on a baking sheet. Bake at 500° for 10 minutes; turn wedges over. Bake an additional 10 minutes or until tender and beginning to brown.

Buttered Sweet Potato Knot Rolls

Cute and tasty, these knot rolls are proof that you can use sweet potatoes in almost anything. What's more, this recipe contains only one-third the calories and fat of traditional knot rolls because of the sweet potatoes' natural sweetness. 

Ingredients

• 1 package dry yeast (about 2 1/4 teaspoons)
• 1 cup warm 2% reduced-fat milk (100° to 110°)
• 3/4 cup canned mashed sweet potatoes
• 3 tablespoons butter, melted and divided
• 1 1/4 teaspoons salt
• 2 large egg yolks, lightly beaten
• 5 cups bread flour, divided
• Cooking spray
• 
  

Preparation

Dissolve yeast in milk in a large bowl; let stand 5 minutes.
Add sweet potatoes, 1 tablespoon butter, salt, and egg yolks, stirring mixture with a whisk.
Lightly spoon flour into dry measuring cups; level with a knife. Add 4 1/2 cups flour; stir until a soft dough forms.
Turn dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel very soft and tacky).
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press 2 fingers into dough. If indentation remains, dough has risen enough.) Punch dough down. Cover and let rest 5 minutes.
Line 2 baking sheets with parchment paper. Divide dough into 24 equal portions. Working with 1 portion at a time (cover remaining dough to prevent drying), shape each portion into a 9-inch rope. Carefully shape rope into a knot; tuck top end of knot under roll. Place roll on a prepared pan.
Repeat procedure with remaining dough, placing 12 rolls on each pan. Lightly coat rolls with cooking spray; cover and let rise 30 minutes or until doubled in size.
Preheat oven to 400°.
Uncover rolls. Bake at 400° for 8 minutes with 1 pan on bottom rack and 1 pan on second rack from top. Rotate pans; bake an additional 7 minutes or until rolls are golden brown on top and sound hollow when tapped.
Remove rolls from pans; place on wire racks. Brush rolls with 2 tablespoons butter. Serve warm or at room temperature.

How to cook the most delicious food in the world

Rendang:

Beef is slowly simmered with coconut milk and a mixture of lemongrass, galangal, garlic, turmeric, ginger and chilies, then left to stew for a few hours to create this dish of tender, flavorful bovine goodness.

An Indonesian dish made by simmering beef for hours in coconut milk and spices until the liquid has evaporated. It's then fried in the oil the meat releases, caramelizing what's left of the sauce around each piece of meat. 

How to cook Rendang?

Ingredients

• 1 teaspoon salt
• 1 teaspoon ground coriander seed
• 1/4 teaspoon ground turmeric
• 1 inch ginger roughly chopped
• 4 large cloves garlic roughly chopped
• 4 large shallots roughly chopped (about 7 ounces)
• chili pepper flakes to taste (I used about 3 tablespoons)
• 2 tablespoons vegetable oil
• 2 pounds beef shanks or shortribs cut into large cubes
• 2 stalks lemongrass white part only, smashed
• 4 kaffir lime leaves
• 1 inch galangal sliced into coins
• 2 packs freeze dried coconut cream rehydrated in 2 cups of warm water, or 1 can coconut milk
• 1 tablespoon palm sugar brown sugar can be substituted

Instructions

1. Add all the salt, coriander, turmeric, ginger, garlic, shallots, and chili flakes to a food processor and run until there are no clumps left and you have a smooth spice paste. You'll need to scape the bowl down a few times.
2. Add the oil to a heavy bottomed pot and heat over medium high heat until shimmering. Fry the beef in batches, allowing each surface to brown before turning. Transfer the browned beef to a bowl and repeat with the remaining meat.
3. 
   
4. Add the lemongrass, lime leaves and galangal to the hot oil and fry until fragrant. Transfer to the bowl with the browned beef, leaving the oil in the pot.
5. Turn down the heat to medium low, and then add the spice paste. Fry, stirring constantly until very fragrant and most of the moisture has evaporated (about 10-15 minutes). If the paste starts burning, reduce the heat and add a bit of water. Add the coconut milk and palm sugar, and then return the beef and herbs to the pot, stir to combine the turn the heat down to medium low and loosely cover with a lid (you want some steam to escape). Stir the rendang periodically and simmer for 3-4 hours until the meat is very tender.
6. Once the meat is tender and most of the liquid has evaporated (about 4 hours), remove the lid and turn up the heat. You'll need to stir the mixture constantly to prevent it from burning, but you want to evaporate as much liquid as you can without burning the meat. At this point there should be quite a bit of oil in the pot from the meat so you're essentially frying the sauce and concentrating the flavors.
7. The rendang is done when there is almost no sauce left and the meat is dark brown. Ideally you'll let this sit overnight for the flavors to evenly distribute into the meat. During this time, the meat will turn chocolate colored and the flavors will deepen. Serve the beef rendang with steamed rice.

Fried Rice

Fried rice is a popular component of Asian cuisine, especially in Southeast Asia, where it is staple as Southeast Asian foods. It is made from steamed rice stir-fried in a wok, often with other ingredients, such as eggs, vegetables, and meat. It is sometimes served as the penultimate dish in Chinese banquets (just before dessert). As a home-cooked dish, fried rice typically is made with leftover ingredients from other dishes, leading to countless variations.

The many popular varieties of fried rice have their own specific list of ingredients. In Asia, the more famous varieties include Yangzhou and Fujian fried rice. Elsewhere, most restaurants catering to vegetarian or Moslem clientele have invented their own varieties of fried rice including egg fried rice, Indonesian (spicy) fried rice and the ubiquitous "special fried rice".

Fried rice is a common staple in American Chinese cuisine, especially in the form sold as fast food. The most common form of American Chinese fried rice consists of some mixture of eggs, scallions, and vegetables, with chopped meat added at the customer's discretion, and usually flavored with soy sauce instead of table salt (more typical for Chinese-style fried rice). Fried rice made in American Chinese restaurants can vary in appearance, from a dark brown appearance often seen in East Coast establishments, to a light brown appearance often seen in Midwestern American Chinese restaurants. Fried rice is also seen in other American restaurants, even in cuisines with no native tradition of the dish. The dish is also a staple of Chinese restaurants in the United Kingdom (both "sit-in" and "takeaway"), and is very popular in the West African nations of Nigeria, Ghana and Togo, both as restaurant and as street food.

How to cook Fried Rice? 

Ingredients: 

2 cups uncooked long-grain white rice
2 eggs, beaten
2 teaspoons sesame oil
1/2 teaspoon salt
8 ounces boneless skinless chicken thighs, cut into 1/2 inch strips
6 ounces raw shrimp, peeled
2 tablespoons vegetable oil
2 tablespoons chopped garlic
1 medium onion, finely chopped
2 teaspoons finely chopped fresh gingerroot
1 tablespoon dried shrimp paste
1/2 teaspoon fresh ground black pepper
1 tablespoon chili bean sauce or 1 -2 teaspoon sambal oelek
1 tablespoon oyster sauce
1 tablespoon ketjap manis or 1 tablespoon dark soy sauce

Garnish

3 tablespoons finely chopped spring onions
1/2 cup fresh cilantro leaves, chopped

Directions:

1 Boil rice in plenty of salted water until cooked.
2 Rinse, drain and spread the rice to cool.
3 Do this at least two hours ahead, or preferably, leave overnight in the fridge.
4 Combine eggs with sesame oil and salt, and put aside (see below).
5 Heat wok or large frying pan over heat until hot.
6 Add oil, and wait until it is very hot and slightly smoking.
7 Add the onions, ginger, shrimp paste, garlic, and pepper, and stir-fry for 2 minutes, squashing the shrimp paste as you go.
8 Then add chicken and shrimp and stir-fry for a further 2 minutes.
9 Add rice and continue to stir-fry for 3 minutes.
10 Now add the chilli bean sauce or sambal oelek, oyster sauce and ketjap manis/dark soy sauce and continue to stir-fry for 2 minutes.
11 Finally, add egg mixture and continue to stir-fry for another minute.
12 Alternatively make 2 thin omelettes from the egg mixture ahead of time and cut into strips.
13 These can then be used as garnish on the finished dish.
14 Turn onto large serving platter and garnish with the spring onion and fresh cilantro, and serve hot.

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Healthy Super Bowl Snacks Recipes

Dips, desserts, and more

The Super Bowl is one of the biggest calorie fests of the year for many Americans. The average football fan eats about a day’s worth of calories during the game, and the U.S. Calorie Control Council estimates that Americans pack away 11 million pounds of chips on Super Bowl Sunday. Instead, snack on these 11 delicious and healthy game day recipes.

Lemon-Drop Chicken Wings
These spiked wings have a tangy lemon taste and are baked, not fried.
Ingredients: Vodka, lemon juice, sugar, olive oil, chicken wings
Calories: 173

Artichoke Dip

This chunky dip contains more than 25% of your dietary reference intake (DRI) of calcium.

Ingredients: Artichoke hearts, mayonnaise, light cream cheese, Parmesan cheese, mozzarella cheese, garlic salt, scallions, parsley
Calories: 159 

Mini Turkey Burgers With Gorgonzola

These mini burgers make the perfect protein-packed finger foods.
Ingredients: Garlic powder, ground turkey breast, Gorgonzola cheese, reduced-fat mayonnaise, gherkin pickles, dinner rolls, curly leaf lettuce
Calories: 169 

Ingredients

• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 1/4 pounds ground turkey breast $
• 1/2 cup (2 ounces) crumbled Gorgonzola cheese
• Cooking spray
• 1/4 cup reduced-fat mayonnaise $
• 2 tablespoons minced sweet gherkin pickle (about 2 small)
• 1/8 teaspoon freshly ground black pepper
• 12 (1-ounce) dinner rolls $
• 6 curly leaf lettuce leaves, torn in half

Twice-Baked Sweet Potatoes

Get a boost of beta-carotene and cut out much of the fat in traditional recipes with this shortcut to classic twice-baked potatoes.

Ingredients: Sweet potatoes, Canadian bacon, sour cream, chives, shredded cheddar cheese
Calories: 341 

• 2 medium sweet potatoes (8 to 10 ounces each)
• 3 ounces Canadian bacon, diced
• 2 tablespoons reduced-fat sour cream
• 3 teaspoons chopped fresh chives
• 2 tablespoons shredded reduced-fat sharp cheddar cheese

Preparation

Pierce potatoes with a fork, and arrange on paper towels. Microwave on high 8 minutes; turn potatoes over after 4 minutes. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4-inch-thick shells. Mash pulp with 3 ounces Canadian bacon, 2 tablespoons sour cream, and 2 teaspoons chives in a bowl. Spoon mixture into shells. Sprinkle 2 tablespoons cheese over tops of potatoes. Microwave on high 2 minutes, and sprinkle with 1 teaspoon chives.

Smoky Chicken Fingers With Honey Mustard Dip

Baking these chicken strips keeps the fat low, but the seasoning and bread crumbs create a faux-fried texture.

Ingredients: Flour, milk, barbecue smoked seasoning, bread crumbs, quick-cooking oats, garlic and herb seasoning, skinless boneless chicken breasts, Dijon mustard, honey

Calories: 190

• Smoky Chicken Fingers:
• Cooking spray
• 1/2 cup all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup fat-free milk
• 1 teaspoon barbecue smoked seasoning (such as Hickory Liquid Smoke)
• 1/2 cup dry breadcrumbs
• 1/2 cup quick-cooking oats
• 2 teaspoons garlic and herb seasoning
• 2 pounds skinless boneless chicken breasts, cut into 2-inch strips
• Honey-Mustard Dip:
• 1/4 cup Dijon mustard
• 1/4 cup honey

Preparation

1. Preheat oven to 400º. Coat a large baking sheet with cooking spray.
2. In a shallow dish, combine the flour, salt, and pepper. Mix with a fork to combine. In a separate shallow dish, combine milk and liquid smoke. In a third shallow dish, combine breadcrumbs, oats, and garlic seasoning.
3. Dip chicken into flour, and turn to coat both sides; shake off any excess flour. Transfer chicken to milk mixture and turn to coat. Transfer to the breadcrumb-oat mixture, and turn chicken to coat. Place chicken on prepared baking sheet, and spray tops of strips with cooking spray.
4. Bake 25 minutes, until chicken is cooked through and crust is browned.
5. Meanwhile, in a medium bowl, whisk together mustard and honey.

(source: healthy.com)
 

Diet with cheese

Say Cheese!

By Ashley Macha

We're not just talking about posing for a picture. We're talking about the versatile (and tasty) sliced, grated, and melted ingredient we adore. Despite its bad rap, cheese can be a nutritious! It fuels your body with protein, vitamin A, vitamin D, zinc, and phosphorus.

A 1.5 ounce piece of hard cheddar cheese (the size of four stacked dice) contains more than 30% of your daily value of calcium, and only 171 calories.

These 43 low-fat cheese recipes, from breakfast to main dish to dessert, will make you "say cheese" more often! 

Baked Two-Cheese Penne with Roasted Pepper Sauce

Keep your comfort foods with this twist on the traditional macaroni and cheese—and with fewer calories! This family-friendly meal provides calcium and half your daily requirement of protein. 

Cheese and Olive-Stuffed Tomatoes

Fresh herbs, olives, and feta cheese adorn these stuffed and broiled tomatoes. Cut the saturated fat by using fat-free feta cheese. This dish works as a small lunch or a side.  

Chicken Stuffed with Goat Cheese and Garlic

The Cordon Blue just got a makeover! Goat cheese, with its soft, mild texture and flavor, mixed with the spice of garlic, compliments the chicken breast—and for less than 503 calories per serving. 

Turkey Lasagna

This Italian comfort food gets a health makeover, with low-fat and reduced-fat cheese. Each serving is less than 300 calories and provides nearly half your daily value of protein.

If you're feeling frisky, add a cup of spinach for a great source of iron and folate.

Pepperoni Pizza

Pizza doesn't have to be unhealthy! Cheese is filled with calcium and vitamin D for healthy bones. Using turkey pepperoni lowers the saturated fat in the recipe, but still acts as a good source of protein.

Mix up this classic pepperoni pizza recipe with sautéed mushrooms to add earthy flavor.

If you’re looking for a veggie-friendly pizza, try this Spicy Margharita Pizza. 

Garden Vegetable Crustless Quiche

A quiche is like the omelet's fancier cousin, especially when packed with a handful of vegetables and three varieties of cheese. This vegetarian dish is also loaded with vitamin C and E, fiber, calcium, and antioxidants.

It is a crowd-pleasing and healthy meal (only 230 calories) that can be assembled the night before and refrigerated.

White Pizza

This recipe skips the tomato sauce for a triad of gooey cheeses—ricotta, Parmesan, and mozzarella. For less than 340 calories per serving, it's a good option for a healthy Italian dish.

Related: 13 pizza’s under 400 calories  

Arugula Pesto, Ricotta, and Smoked Mozzarella Pizza

Smoked mozzarella makes for a new take on the traditional pie. The arugula pesto adds a peppery bite and is loaded with fiber, vitamins A, C and K, and other nutrients, including potassium.

For more arugula recipes, try this arugula soup.

Try this recipe: Arugula Pesto, Ricotta, and Smoked Mozzarella Pizza
 

Zucchini Eggplant Lasagna

Who wouldn't want layers of cheese, fresh produce, cheese, pasta, and did we say cheese?

This vegetarian-friendly lasagna features vitamin C-packed tomatoes and fiber-rich eggplant, swimming in part-skim ricotta and mozzarella cheeses.

Try this recipe: Zucchini Eggplant Lasagna

Three Cheese and Sage Ravioli

Try this lighter version of a typically rich-and-heavy Italian classic. With triple the cheese, you get triple the amount of calcium (40% of your daily value of calcium), plus nearly half the daily recommendation of protein.

Sage adds a sweet, yet savory flavor and is a source for vitamin K.

Try this recipe: Three Cheese and Sage Ravioli

Green Vegetable Risotto

Sharp Parmesan cheese adds some zing to this mixed greens and risotto dish. Receive nearly half your recommended daily intake of protein, plus added vitamins from spinach.

Make it vegan by using vegetable broth instead of chicken broth.

Try this recipe: Green Vegetable Risotto

Grilled Shrimp Pizza

Skewered shrimp adds a barbecue bite to this low-fat pizza recipe. Two slices (only 458 calories) provides more than half your daily recommendation of protein.

Added to pizza, shrimp is a great way to increase nutrient intake to a popular comfort food.

Related: 17 Healthy Seafood Recipes

Try this recipe: Grilled Shrimp Pizza

Red Pepper, Goat Cheese, and Fresh Mint Wraps

Easy, portable wraps (like this five-ingredient recipe) are good for snacks or work lunches. They're nutritious too: Red bell peppers are loaded with more vitamin C than an orange; goat cheese provides calcium; and you'll get 10 grams of filling protein.

Try this recipe: Red Pepper, Goat Cheese, and Fresh Mint Wraps

Canadian Bacon-and-Cheese Quesadillas with Arugula Salad

A popular Mexican recipe gets an interesting twist with Canadian bacon. This quesadilla packs half your daily recommendation for calcium and protein.

For healthier options, choose turkey bacon and low-fat cheese to cut back on saturated fat. Use whole-wheat tortillas instead of flour tortillas for added fiber.

Related: Sweet Potato and Spinach Quesadillas 

Panini with Sauteed Mushrooms and Gruyere

This pressed and grilled sandwich combines creamy Gruyere with sautéed mushrooms, spinach, and red bell peppers. Mushrooms act as the meaty texture to the panini and provide potassium and iron.

Enjoy the whole sandwich for just over 400 calories and 30% of your daily value of calcium.
Try this recipe: Panini with Sauteed Mushrooms and Gruyere

Calzones Two Ways

Pizza's distant relative, the calzone, gets a health makeover using part-skim ricotta and part-skim mozzarella cheeses. Choose between a vegetarian calzone with broccoli and cheese, or a turkey pepperoni and cheese version.
Try this recipe: Calzones Two Ways

Cheese-Bacon Tart

Bacon isn't just for breakfast. This recipe can act as a hearty dinner entrée that will keep you full for only 298 calories per serving. Add green leafy vegetables, such as spinach or kale for added fiber, iron, and vitamins.
Try this recipe: Cheese-Bacon Tart

Italian Potato Torta

A wholesome combination of potatoes, tomatoes, and low-fat cheese makes this torta—Italian for tart, cake, or pie—a great vegetarian entrée that's packed with vitamins.

Serve with a mixed green salad and balsamic vinaigrette dressing for a complete Italian meal.
Related: 26 Reasons to Love Potatoes

Warm Eggplant and Goat Cheese Sandwiches

Eggplant does a whole lot more than add color to your plate—it contains plenty of vitamins, minerals, and disease-fighting antioxidants. Creamy goat cheese adds protein and calcium, and is lower in fat and calories than cheese made from cow’s milk.

Try a multigrain roll for a fiber boost.
Related: 11 Easy Eggplant Recipes

Blue Cheese Veal Chops

Forget your usual marinate. Slather this blue cheese spread over veal chops before cooking for a tangy (and satisfying) bite.

Each serving packs 25 grams of protein, half your daily recommendation of protein. Pair with whole-grain rice for heart-healthy fiber.

Try this recipe: Blue Cheese Veal Chops
 

 

 

 

How to Burning Fat Safely

Bye-bye muffin top

When most people think "abs," they think the muffin top that blooms over the top of too-tight pants. But abdominals, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University–Montgomery, Alabama.

Here are the  moves, from simple to killer, that will keep your daily core workouts interesting!

Get more from your core

You'll be more from your Pilates, yoga, or core-focused moves—meaning a slimmer, flatter belly—by following these tips:

• Move from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Keep hips still.
• Tighten up. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other.
• Exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.

A new kind of crunch

Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton. 

Here's how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted.

Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape.

Bridge opposite arm-leg reach

Take inches off your waistline with this do-anywhere move from fitness expert and teacher Jessica Smith.

1. Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side.

2. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat.
Do 3 sets of 15 reps 3–4 times a week.

Low-belly leg reach

Targets corset and six-pack. 

Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.

Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

Teaser

An advanced Pilates-inspired move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head.

Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support.
Roll down slowly, bending knees and bringing arms overhead. Do 15 reps.

Donkey kickbacks

A killer move that will torch calories as it works your core. 

Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.

Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.
Repeat 8 times; switch legs and repeat.

Advanced leg crunches

A get-ready-for-swimsuit season move from celebrity trainer Eduardo Dias.

1. Lie on your back with your knees bent and a 3-pound dumbbell between your feet. Place your hands, palms down, beneath your sitting bones.

2. Concentrating on your lower abs, use them to bring your knees in toward your chest while lifting your hips, head, and shoulders slightly. Return to the starting position; that’s 1 rep.
Do 15–30 reps 3–4 times a week; you should see results in 4 weeks.

Read more instruction here

 

Bakso Recipe: Indonesian Meat Bowl Noodle

Bakso or baso is Indonesian meatball or meat paste made from beef surimi and is similar in texture to the Chinese beef ball, fish ball, or pork ball.^[1] Bakso is commonly made from beef with a small quantity of tapioca flour, however bakso can also be made from other ingredients, such as chicken, fish, or shrimp. Bakso are usually served in a bowl of beef broth, with yellow noodles, bihun (rice vermicelli), salted vegetables, tofu, egg (wrapped within bakso), Chinese green cabbage, bean sprout, siomay or steamed meat dumpling, and crisp wonton, sprinkled with fried shallots and celery. Bakso can be found all across Indonesia; from the traveling cart street vendors to restaurants. Today various types of ready to cook bakso also available as frozen food commonly sold in supermarkets in Indonesia. Slices of bakso often used and mixed as compliments in mi goreng, nasi goreng, or cap cai recipes.
Unlike other meatball recipes, bakso has a consistent firm, dense, homogeneous texture due to the polymerization of myosin in the beef surimi.

Ingredient:

• With 1 pound beef(steak)as 100 %
• 10% tapioka starch
• 0.25% (accord) emulsion powder
• 4% salt
• 0.25% white pepper(merica)
• 1.5% garlic fresh(chopped)or garlic powder
• 20% crushed ice cube
• for the broth :
• beef ribs( bones) to make the stock
• 1 bulb garlic
• salt as desire
• 1/4 cup thin soy sauce(or regular soy sauce)
• 1 tbs black pepper
• 6 cup water
• for the fried wonton :
• 1 cup all purpose flour
• 1 tbs butter
• 1 large egg
• water as needed
• 1 tsp salt
• oil to fried
• condiment :
• rice noodle blanced till soft (bihun rebus)
• baby bok choy blanced (daun caisim)
• celery leaf (daun seledri)
• fried shallot (bawang goreng)
• Indonesia sweet soy sauce (kecap manis)
• ABC Chilli sauce(sambel ABC)
• distiled vinegar (cuka)
• fried wonton (pangsit goreng)
• 1 tsp pepper
• 1 tsp onion powder

Directions

• In the food precessor grind the lean beef with chrused ice cube 2-3 times until they all sticky
• in the mixing bowl, add ground beef with the rest of the meatballs ingredient until they all mixed together
• scoop with 2 teaspoon,make round ball
• boil some water,drop the meatballs in the hot water,when it float it's done
• and now it's time to make the broth.
• add salt on boiling water
• put the beef ribs(bone) to make stock
• and the rest of the ingredient
• boiled and shimmer
• now it's time to make the fried wonton
• mixed all the ingredient until it for like a dough
• rolled thin and cut square
• fried wonton
• Now to make the meatballs soup
• put the meatballs "bakso" in the beef stock
• prepare all the condiment and arrange in a bowl serve it while its hot

 

Asinan is a pickled (through brined or vinegared) vegetable or fruit dish, commonly found in Indonesia. The term asin is Indonesian word for "salty", which refers to the process of preserving the ingredients by soaking them in a solution of salty water. Asinan is quite similar to rujak', which is usually served fresh, while asinan is preserved vegetables or fruits. Of the many types and variations of asinan in Indonesia, the most popular are asinan Betawi and asinan Bogor.

• Asinan Betawi: The vegetable asinan of the Betawi people from Jakarta is preserved Chinese cabbage, cabbage, beansprouts, tofu, and lettuce served in a thin, hot, peanut sauce with vinegar, topped with peanuts and krupuk (especially krupuk mie).
• Asinan Bogor: The fruit asinan of Bogor city, West Java is preserved tropical fruits, such as raw mango, water apple, papaya, ambarella, jicama, nutmeg and pineapple served in sweet, hot and sour vinegar and chili sauce, sprinkled with peanuts.

 List of Indonesian Dishes

The best food recipes

Nasi Goreng (Fried Rice)

The famous Indonesian fried rice. original made from leftover rice and eaten as a breakfast dish.

Now more usual server for lunch or as the basis of a larger evening meal, for example with a rijsttafel. It is very easy to make and won't take more than 20 minutes to prepare.

Ingredients:

• 350 gr. Long Grain Rice
• 2 Tbs. Vegetable Oil
• 3 Eggs
• 1 Onion
• 2 Green Chillis, Sambal Ulek or Sambal Badjak.
• 1 Garlic Clove
• 1 Leek
• 1 teaspoon Ground Coriander
• 1 teaspoon Ground Cumin
• 250 gr. Chicken meat
• 250 gr. Shelled Prawns
• 3 Tbs. Kecap Manis

Preparation:

This dish is best made from cold leftover rice, but you can cook a fresh batch and leave it to cool for at least 4 hours. Beat the eggs and make into a omelette, slice into strips and set aside. Heat the oil in a wok or large frying pan. Add the chopped onion, leek, garlic and chillis. Fry until the onion is soft. Add the Coriander and Cumin. Slice Chicken into strips and add with the prawns to the onion mixture and cook, stirring occasionally until they are well mixed. Add the rice, soya sauce and omelet strips and cook for a further 5 minutes.Decorate with some of the leftover leek and serve hot. Enjoy. 

Indonesian's Satay

This is a fabulous treat for summer barbecue's with a fresh salad and French bread or even a quick supper with Indonesian fried rice.

Ingredients:

• 500 gr. of Beef, Pork or Chicken

Marinade:

• 1 Onion
• 1 Garlic clove
• 30 ml Dark Soya sauce
• 1 teaspoon Coriander powder
• 1 teaspoon Lemon Grass
• 1 teaspoon Hot Chilli paste
• 1 glass red wine (optional)
• 30 ml water

Preparation:

Dice the meat in to 2 cm square cubes and put onto bamboo skewers(about 4 per stick).

Combine all the marinade ingredients into a food processor and make into a smooth paste. Poor this over the prepared sate's and leave to marinade for at least 2 hours.

Cook the sate's on the barbecue or under the grill for 5 -10 min. until done and serve with hot Peanut Sauce. 

Peanut Sauce. 
This sauce is a very good accomplishment with sate's, Indonesian fried rice and many more dishes including chips (french fries). Why not serve it at your next barbecue party.

Ingredients:

• 1 Onion
• 3 tablespoons Peanutbutter
• 30 gr Dark Brown Sugar
• 20 ml Dark Soya sauce
• 1 teaspoon Coriander
• 1 teaspoon Cumin
• 1 stalk Lemon grass (crushed)
• 1 tablespoon Lemon juice
• 1 tablespoon cooking oil
• 1 teaspoon sambal ulek
• Coconut Milk or Water

Preparation:

Finely dice a small onion. Put the oil in a small saucepan and soften the onion, add all other ingredients except coconut milk/water. Slowly heat on low flame adding liquid as required to make it into a smooth sauce. Remove Lemongrass before serving.

Season fruits is coming

Uncommon yet delicious

Usually people are too blinded by butternut squash and sweet potatoes to pay attention to the variety of produce that hits stands once the temperatures drop. Try these 10 uncommon yet delicious fruits and veggies in our favorite healthy recipes.

Radishes

A good source of vitamin C, radishes have a crunchy texture and slightly sweet taste. Cook them with a little salt or sugar, and they develop into a tender side dish. Or stir-fry them with other veggies, and they'll complement soy sauce perfectly. 

 

 

 

Blood oranges

Include these tangy citrus fruits in winter salads, desserts, and drinks. Just like other varieties of oranges, they're rich in vitamin C and fiber. However, it's their deep red color that makes them an eye-catching addition to holiday meals. 

Snow peas

A stir-fry favorite, snow peas are low-calorie veggies packed with plenty of vitamins C and K. Their crunchy texture also makes them a delicious contrast in pastas. Just remember that they'll only keep for a few days in the fridge, so cook them shortly after you buy them. 

Artichokes

Artichokes come into season in early spring and then again in early winter. Though it may be convenient to buy them in a can, fresh artichokes are naturally savory and delicious. They're rich in fiber, vitamin C, and folate, which is essential for producing new cells. 

Cabbage

In a nutritional showdown, don't get cabbage confused with iceberg lettuce. A cup of this leafy veggie packs almost 100% of your DRI of vitamin K, plus vitamin C and fiber. And, like other cruciferous vegetables, it contains phytonutrients that naturally detox the body. 

 

Rhubarb

This stalk vegetable thrives in the cold weather and has a distinct tart and somewhat sour taste. Just like other tart flavors, rhubarb is best sweetened with sugar, honey, or fruit juice to balance out the acidity. And this low-cal veggie contains vitamins C and A and calcium. 

 

 

 

 

 

 

Chestnuts

 

The fruits of chestnut trees produce a holiday favorite that is only in season for a brief time each winter (from approximately October–December). They're a good source of vitamin C, but more importantly, they bring a subtly sweet, nutty flavor to a variety of vegetables and breads. Fresh chestnuts may be tricky to find, so try bottled varieties or visit specialty grocery stores.