Wednesday, June 14, 2017

8 Best Healthy Foods to Eat Everyday to Lose Weight and for Perfect Skin


If you want to lose weight, feel great, have a perfect or flawless skin and improve your health in many ways, then these are the eight healthiest foods you should eat every day. Losing weight does not require magical pills. The solution is in the foods you eat regularly

Discover in just 5 minutes what to eat to help you lose weight quickly and safely. 

The foods here are the ones I actually do try to eat every single day for their health benefits. More importantly, it is explained how you are made sure to eat each one on suggested recipes.

You will see that incorporating these foods daily (or any food you want to eat daily) is like creating any other habit. They must be built in to your routine, so that you do not need to make a special effort to eat them, it happens automatically. (Note that many can easily go into a smoothie, and many can easily go into a salad—a big reason to build your diet around these two meals!)

8) GREEN TEA. Recent scientific studies have indicated that green tea could protect against cancer, heart disease, and osteoporosis, as well as aid in weight loss. In addition, you cannot walk into a cosmetics store these days without bumping into a skin care product containing green tea. 

Many believe the tea in skin products can help prevent skin cancer and signs of aging.

If you look at the ingredients list for any fat burning supplement, chances are that green tea will be on there. Green tea has been shown to boost the metabolic rate and increase fat burning in the short term. Learn this later; just click here, How Many Cups of Green Tea a Day for Weight Loss and Cancer Prevention?


HOW TO GET IT DAILY: (For the suggested recipes, I will post these recipes later. To get more information and get the LATEST recipes please subscribe to this blog, click here, subscribe to Culinary Physics. Like our Facebook page, click, Facebook page Culinary Physics.)

During an afternoon break from work—either brewed hot or iced from the fridge (the leaves are good for three infusions)

Frozen Matcha Latte with Sweet Red Beans

Slow-Cooker Coconut-Matcha Brown Rice

7) MUSHROOMS. Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet they provide important nutrients, including selenium, potassium (8%), riboflavin, niacin, vitamin D and more.



By sipping on homemade mushroom broth, sautéing them for your morning tofu wrap, or in stir-fries. (Mushrooms should be eaten cooked, not raw, as they contain toxins that are deactivated when cooked.)

Vegan Mushroom Stroganoff- Healthy Recipe

Better than Bone Broth

Shiitake Bakin’

6) ONIONS AND GARLIC. Onions and garlic are both part of the allium family of vegetables that contain substances to that benefit your health in many ways, stated the American Institute for Cancer Research

While onions and garlic cloves do give off strong odors, the sulfur compounds responsible for those aromas are the same substances that provide health benefits if you eat onions and garlic, the Linus Pauling Institute declared.



As the foundation of flavor for every dish you sauté!

Quick Pickled Onions

Roasted Garlic Dressing

5) BEANS. Beans provide the body with soluble fiber, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent. Beans also contain saponins and phytosterols, which help lower cholesterol. 

Do you how to cook beans easily? Learn more here, click or tap link, How to Cook Beans Fast and Delicious?



In a wrap with veggies for breakfast, sweetened for a snack, in a dip such as hummus, and as the base for your dinner

Slow-Cooker Refried Beans

Tutu à Mineira- Mashed Beans- Brazilian Food Recipes

Bulked-Up Smoothie

4) TURMERIC. A study done by Drugs in R & D found that curcumin or turmeric was equal or more effective than diabetes medications at reducing oxidative stress and inflammation in the treatment of high cholesterol.

It may help with acne scarring. You may want to try a turmeric facemask to help reduce acne and any resulting scars. The anti-inflammatory qualities can target your pores and calm the skin. Turmeric is also known to reduce scarring.

Studies like these are causing pharmaceutical companies to design a synthetic form of curcumin that unfortunately, will not work as well as the real thing.



In just about everything you eat! Add flavor to salad dressings, cooked grains, and even smoothies (cardamom, basil, or cinnamon). For turmeric specifically, try:

Sesame-Turmeric Oven Fries

3) NUTS AND SEEDS. Macadamia nuts are one of the best, as they have the highest fat and lowest protein and carb content of any nut. 

Pecans and Brazil nuts are also high in healthy fat and low in protein, while providing abundant antioxidants and minerals. 

Almonds and pistachios contain beneficial antioxidants, fats, vitamins, and minerals as well, but should be eaten in moderation due to their high protein content



Use 1 to 2 tablespoons per smoothie or salad.

My favorites: flaxseeds (be sure to grind them), chia seeds, pumpkin seeds, walnuts

Chipotle–Pumpkin Seed Salsa

Banana Cream Chia Pudding Parfaits

How to Make the Jamie Oliver's Savoury Moroccan Vegan M'Hanncha - Vegetarian Recipes

Emergency Vegan Shakin’ Bits

Crazy Mixed-Up Nut Butter

2) LEAFY GREEN AND CRUCIFEROUS VEGETABLES. Cruciferous vegetables are part of the Brassica genus of plants. They include the following vegetables, among others: Arugula, Bok choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Collard greens, Horseradish, Kale, Radishes, Rutabaga, Turnips, Watercress and Wasabi.

Brassica vegetables are highly regarded for their nutritional value. They provide high amounts of vitamin C and soluble fiber and contain nutrients with anticancer properties: 3,3'-diindolylmethane, sulforaphane and selenium

Boiling reduces the level of anticancer compounds, but steaming, microwaving, and stir-frying do not result in significant loss. Steaming these vegetable for three to four minutes is recommended to maximize sulforaphane. Learn how to… How to Keep Cooked Broccoli Bright Green?



Salads, smoothies, and sautéed as a side


How to Prepare Kale Chips Easily? Best Kale Chips Recipes

Lemony Steamed Kale with Olives

Almost Instant Ramen

Broccoli Frittata Recipe- Healthy Recipes

1) FRUITS, ESPECIALLY BERRIES. Berries are bright, flavorful, and sweet super fruits that have a long list of health benefits. Vitamin C. A strong antioxidant that protects skin from free radicals. It hydrates the skin and increases collagen and elastin levels. 

Found in blackberries, blueberries, cranberries, elderberries, goji berries, raspberries, and strawberries. These colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer.



A few handfuls in a smoothie, first thing in the morning.

We usually use frozen berries—, which are not much different from fresh in terms of nutrition—but when they are in season and we can get them at the farmers market or from the farm, we will use fresh.

Strawberry Shortcake Rice Bites

Blueberry-Walnut Vinaigrette


Though the above foods are the ones worth designing your daily food habits around, there are many others that fill out a varied plant-based diet. You will see that these foods also show up in many of our recipes in this blog.

1) Avocado (often on toast or in place of dressing on a salad, Creme de Abacate- Avocado Cream- Brazilian Food Recipes)


2) Coconut products (coconut virgin oil, coconut butter or manna, coconut milk, shredded coconut)


3) Ginger (sometimes as tea and in smoothies or stir-fries)


4) Tomatoes (raw in salads or cooked in stews and main dishes)


5) Lemon juice (to brighten up a dish)


6) Dates (usually as fuel during a run, or in treats). My favorite is dates medjool


7) Dark chocolate - less or no sugar (as an occasional treat for doing something good for your health)



George Mateljan. 2007. The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating, 1st edition. Pub: World's Healthiest Foods. ISBN-10: 0976918544 

Laura B. Russell. 2014. Brassicas: Cooking the World's Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More. Ten Speed Press. ISBN-10: 1607745712

Matt Frazier, Stepfanie Romine and Rich Roll. 2017. The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts and the Rest of Your Life. The Experiment. ISBN-13: 978-1615192663

Thursday, June 1, 2017

How to Make Delicious Kartoffelpuffer (German Grated Potato Pancakes)?



Kartoffelpuffer or German Grated Potato Pancakes are shallow-fried pancakes of grated potatoes, flour and egg, often flavored with mustard, grated garlic or onion and seasoning. They may be topped with a variety of condiments, ranging from the savory (such as sour cream or cottage cheese), to the sweet (such as applesauce or sugar), or they may be served plain. 

A regular snack at Christmas markets across Germany, Kartoffelpuffer are crisp and delicious potato pancakes served with a spoonful of tart applesauce. These make a perfect snack with a glass of cold beer, or try them with a warming glühwein, just as they would in Germany.

Kartoffelpuffer - German Grated Potato Pancakes Recipe

Makes about 20 Kartoffelpuffer, serving around 6 as a snack


1kg floury potatoes (Russet or Yukon Gold potatoes)
1 large onion
3 tablespoons plain flour
2 eggs
1–2 teaspoons horseradish sauce or mustard (optional)
vegetable oil, for frying
salt and freshly ground black pepper

2 Bramley apples
1 tablespoon granulated sugar, or to taste


1) For the applesauce, peel, core and chop the apples, dropping them into a saucepan as you go. Add 2 tablespoons of water and set over a medium heat, covering with a lid. Allow to cook until soft, about 5–8 minutes, mashing them with a spoon from time to time to help them along. Season to taste with a little sugar, bearing in mind that the sauce is supposed to be quite tart, and spoon into a bowl to cool a little. The sauce can be served warm or made in advance and served cold.

2) For the Kartoffelpuffer. Peel potatoes and keep in cold water until ready for use. Potato pancakes must be made just before they are to be eaten; they cannot be grated in advance as they will blacken very quickly. Grate them into a bowl.

3) Grate in the onion and add the flour and eggs, stirring well to mix. Season generously with salt and pepper and stir in the horseradish or mustard, if using. Set aside.

4) Add 2–3 tablespoons of vegetable oil or coconut oil to a large frying pan and set over a high heat. Once the oil is hot, dollop a few tablespoons of the potato mixture into the pan, flattening them out until around 1cm thick, and allow to fry for 2–3 minutes until crisp and golden.

5) Flip over with a palette knife and fry on the other side. 

6) Remove to a plate lined with kitchen paper and keep warm in a low oven (around 110°C/90°C Fan/Gas Mark 1/4) while you make the rest.

7) Serve hot with a dollop of applesauce on top.

German Grated Potato Pancakes Recipe Variations

1) Potato pancakes are often made without onion. At other times apple is added for flavor, an unusual and delicious touch. Grate 1 large peeled apple into potato mixture, with or without onion, and proceed.

2) Add 2 tablespoons minced parsley to drained potato mixture.

3) Instead of making small pancakes, German housemakers often make a huge pan-size cake and serve one to a portion, usually as a luncheon or supper dessert-entree, after a first course of soup, a vegetable casserole or a sausage platter. If a 10? skillet is used, this mixture will give 4 or 5 large thin pancakes. Usually onion is omitted and so is pepper. The finished pancake is sprinkled with granulated sugar or, sometimes, cinnamon.

4) A somewhat simplified version can be made by baking pancakes, all at once, in the oven, a dish known as Kartoffelkuchen (Potato Cake). Prepare potatoes with or without onion and/or apple. Put 3 or 4 tablespoons vegetable shortening or lard in an 8?-square cake pan and place on moderate heat until fat is quite hot. Turn mixture into pan and pour a little more melted fat over the top. Bake in a 425° oven about 45 minutes, or until potato mixture is very brown and crisp on top. Turn onto serving platter and cut into squares. This method is a little easier to handle when you have guests, as it saves you from having to fry individual pancakes just before dinner is served.

Related Healthy Recipe: How to Prepare Kale Chips Easily? Best Kale Chips Recipes

Can you freeze kartoffelpuffer (German Grated Potato Pancakes)?

To freeze kartoffelpuffer, be sure they are completely cool; place them in a single layer on a baking sheet, and cover with plastic wrap. Once frozen, the Kartoffelpuffer may be transferred to a heavy-duty plastic freezer bag. Similarly, Kartoffelpuffer should be refrigerated in a single layer. Learn how to… 
10 Best Tips for Freezing Soup: How to Freeze Individual Portions of Soup in Mason Jars (Glass), Plastic Containers, Ziploc Bags and Tupperware

How do you reheat Kartoffelpuffer - German Grated Potato Pancakes?

Before serving, preheat the oven to 450 degrees F. If your Kartoffelpuffer are frozen, remove them from the freezer about 15 minutes before heating so that they partially thaw. Bake the refrigerated or partly frozen Kartoffelpuffer on an ungreased cookie sheet for about 5 minutes or until they are hot. 

Related Delicious Recipe: Easy and Moist Southern Coconut Cake Recipe with Coconut Milk by Bobby Flay - Southern Foods Recipes


Jean Anderson and Hedy Wurz. 1993. The New German Cookbook: More Than 230 Contemporary and Traditional Recipes, 1st edition. HarperCollins. ISBN-13: 978-0060162023

Linn Schmidt and Birgit Hamm. 2012. Grandma's German Cookbook. DK. 
ISBN-13: 978-0756694326

Mimi Sheraton. 1965. The German Cookbook: A Complete Guide to Mastering Authentic German Cooking. Random House. ISBN-10: 0394401387

Friday, May 26, 2017

How to Prepare Kale Chips Easily? Best Kale Chips Recipes


Kale Chips Nutrition

Kale Benefits. Kale is a superb source of such antioxidant vitamin K, vitamin C, and vitamin A. An excellent source of fiber, lutein and beta-carotene. It is also high in cancer-preventing glucosinolates and low in calories, at only about 35 per cup.

What does Kale Taste Like?

Kale leaves have a unique earthy taste, a minerality tang, and a hearty chew. The flavor can be bold, yet it retains a detectable sweetness. The green is not peppery or pungent like some of its brassica cousins, though older leaves or those from plants grown in warmer weather often take on a hint of bitterness. Kale accommodates well to many cooking methods, including sautéing, steaming, roasting, or simmering in soups, stews, baked and fried. It can also be served raw.

What are the Healthiest Type of Kale?


Most grocery stores carry at least one of these kale varieties.

There are so many types of kale. However, the three most ubiquitous are curly kale, lacinato kale (aka dinosaur kale, black kale, Tuscan kale, or cavolo nero), and red Russian kale. The most common type of kale purchased from the market is curly kale.

Curly kale: Bulky, fluffy bright green leaves with lighter green or whitish stems and thick center ribs.

Lacinato kale or Tuscan kale (also known as Lacinato, dinosaur, cavolo nero, black, or Italian): Elongated, flat but wrinkled leaves, ranging in color from a dark, rich mineral green to nearly black. Ribs and stems are lighter green.

Red Russian kale: Broad, serrated dark green leaves with purple-tinged edges. The leaves can be flat or curly, with purplish pink stems and ribs.

Are Kale Chips Really Good for You?

One cup of chopped kale contains just 34 calories, and 1 tablespoon of olive oil contains 119 calories for a total of 153 calories in a homemade batch. Many unhealthy snack foods like cookies, donuts or potato chips can contain more than 300 calories in a typical serving.

Best Kale Chips Recipe

Kale chips have become a bit of a phenomenon in the last few years but, in all honesty, the prices that many manufacturers charge are beyond a joke – for a bit of dried-up kale! They are super easy and very cheap to make yourself.


Serves: 2 persons


500g (1lb 2oz) curly kale
olive oil, for drizzling
sea salt


1) Preheat the oven to 140°C/275°F/Gas mark 1.

2) Pick out and discard any of the thicker, woodier stems from the kale. If you want to cut kale into smaller pieces, tear or rip them with your hands. Do not use knife to chop into smaller pieces.

3) Drizzle the leaves with olive oil and sprinkle over as much sea salt as you fancy, then toss well to ensure even coverage. Lay the kale in a single layer over several baking sheets (or cook them in batches).

4) Bake in the oven for around 25 minutes until nice and crispy, keeping an eye on them to make sure they do not burn. Allow to cool completely before storing in an airtight container.

Related Healthy Recipe: How to Make Ultimate Indian Veggie Burger - Vegetarian Recipes


How to Store Kale Chips?

How do you keep kale chips crispy? Put dry uncooked rice or desiccant packets into the bottom of your airtight storage container then put the kale chips loosely on top. The rice works as a drying agent, absorbing any excess moisture and keeping your kale chips crispy.

How Long Can You Store Kale Chips?

I dehydrated my kale chips then stored them in a Ziploc bags or mason jar sealed with a vacuum sealer. They stayed good for the one week and still tasted fresh.

Do You Store Kale Chips in the Fridge?

You can store them in the fridge using clean paper bags. If your kale chips lose their crunch, re-crisp them by spreading them out on a baking sheet again and baking at 300 F/149 C for just 5 - 7 minutes.

How Do You Keep Kale Fresh?

You want to store fresh kale in the refrigerator but in the coldest part of the fridge. Kale tends to get more and bitterer the longer it is left at room temperature, so keep it cool. I tightly wrap my kale in a paper towel and then place it in an airtight bag.

Do you want to know more? Learn how… Complete Guide to Storing Fruits and Vegetables at Home

Where to Buy Best Kale Chips Safe and Secure?

No time to cook homemade kale chips! Do you want convenience and portability?

Treat yourself to a crispy kale chips packed with the nutritional power of superfood kale. Buy kale chips of the highest quality - and get them delivered FAST from straight to you anywhere! Have fun browsing a huge range of natural and organic kale chips. Air-crisp organic kale that has been tossed in on handcrafted dressings. Try it once, learn more, just click here now, Rhythm Superfoods Kale Chips.


Dale Pinnock. 2017. The Medicinal Chef: How to Cook Healthily: Simple Techniques and Everyday Recipes for a Healthy, Happy Life. Quadrille Publishing Ltd. ISBN-13: 978-1849499538

Laura B. Russell. 2014. Brassicas: Cooking the World's Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More. Ten Speed Press. ISBN-10: 1607745712

Thursday, May 25, 2017

How Do You Cook Chicken Livers? Easy Chicken Liver Pate With Cream Recipe



While chicken is one of the most commonly eaten meats, the chicken liver is often overlooked as an unwanted part of the bird. Chicken liver does contain amount of cholesterol, but food does contain very high levels of several different important vitamins and minerals. Look beyond the traditional chicken liver for new cooking methods that might just motivate you to try this meat.

Try making chicken liver pate with cream. Pâté is a mixture of cooked ground meat and fat minced into a spreadable paste. Common additions include vegetables, herbs, spices, and either wine or brandy (often cognac, Armagnac or Madeira). "Chicken liver pate with cream" can be served either hot or cold, but it is considered to develop its fullest flavor after a few days of chilling.

Easy Chicken Liver Pâté (Pâté de Foie) With Cream Recipe

This pâté is very rich and we find that a little goes a long way. This makes enough for four people as a starter, or as part of a light lunch.


200g chicken livers
200g unsalted butter (room temperature)
1 clove of garlic, very finely chopped
1 shallot, very finely chopped
30ml brandy or Madeira
dash of Dijon mustard
ground allspice
salt and freshly ground black pepper


1) Clarify 100g of the butter – simply heat it gently, skimming off any solids that rise to the surface; when all the solids are gone from the top, let the butter settle for 2 minutes and pour off the golden clarified butter (through muslin – or an old tea-strainer) leaving the remaining solids at the bottom of the pan. Reserve the clarified butter for use in stage 8.

2) Add 50g butter to a frying pan and gently cook the garlic and shallot.

3) Add the chicken livers and cook them very slowly (you do not want them to color) for around 5 minutes; you should turn them once; prod them with your finger – they should never get beyond the point where they are soft and yielding.

4) Take the chicken livers out of the pan, put them in a bowl and add the brandy to the pan; turn the heat up a little and make sure all the juices in the pan mix with the brandy.

5) Add the brandy to the livers and the final 50g of butter (you can replace butter with double cream); add a dash of mustard, a grating of allspice, a large pinch of salt and a good couple of twists of pepper.

6) Put everything in a blender and blend very well.

7) Sieve the mixture into a white serving dish (or individual ones are nice).

8) Seal your pâté(s) with the clarified butter.

9) Cover with foil or cling-film, place in the fridge and wait for a couple of days before serving. Eat with bread or toast and some gherkins or other pickles.

Cooking Tips

You can, if you like, replace the butter added at stage 5 with double cream. Also, while I like this with brandy or Madeira, and the dish does need that background kick, you could try another alcohol. I have found many recipes calling for Madeira and others that use port. Experiment and discover which you like best. This recipe is also nice with beef livers, pork livers, duck livers or goose livers, if you prefer them.

Related Post: Learn… How to Cook Beans Fast and Delicious?

Chicken Liver Nutrition: Why Are Chicken Livers Good for Me?

What are the Advantages of Eating Chicken Livers?

Chicken liver pate with cream is low in Sodium. It is also a good source of Thiamin, Zinc, Copper and Manganese, and a very good source of Protein, Vitamin A, Vitamin C, Riboflavin, Niacin, Vitamin B6, Folate, Selenium, Pantothenic Acid, Iron, Phosphorus and Vitamin B12. 

Vitamin B12 is only found in foods of animal origin. The chief role of vitamin B12, also known as cobalamin, is to maintain a healthy central nervous system. Vitamin B12 deficiency can cause nerve degeneration and permanent nerve damage. Vitamin B12 also works with folate to help manufacture red blood cells. Like folic acid deficiency, insufficient vitamin B12 can cause anemia, which is characterized by large, immature and dysfunctional red blood cells.

1) Calories and Protein

Chicken Liver Benefits for Skin. Chicken liver contains high amount of protein which is help to keep hair, skin and nails healthy. The protein of chicken liver make skin, hair and nails get the fantastic condition.

A 100g serving, which is about 3.5 oz., of pan-fried chicken liver contains 172 calories, more than 100 of which come from protein. One serving of chicken liver contains 25.8g of protein, which provides more than 40 percent of the DRI for protein. Chicken liver is a complete protein because it contains all of the essential amino acids, which are those that your body cannot produce. It also contains large amounts of many of these amino acids. According to the World Health Organization’s recommendations for a 175 lb. adult, one serving of chicken liver provides over 100 percent of the minimum daily requirement for phenylalanine. Phenylalanine assists in the production of dopamine and norepinephrine, which are neurotransmitters that affect mood and memory. One serving of chicken liver also provides more than 50 percent of the requirement for all other essential amino acids.

2) Iron and Other Minerals

Although chicken livers may not be the perfect choice for those with heart disease, you may choose to eat them for their high mineral content, especially if you are iron-deficient. One serving of chicken liver provides more than 100 percent of the DRI for men and 72 percent for women. Iron is essential for the formation of hemoglobin, which carries oxygen throughout the body. One serving of chicken liver also supplies 63 percent of the DRI of phosphorus, more than 50 percent of copper, more than 30 percent of zinc and more than 100 percent of selenium.

3) Iron and Zinc

A chicken liver pate provides a healthy dose of iron and zinc. Iron enables your body to use oxygen efficiently and to make new red blood cells. This mineral also plays a role in cell division and the health of your immune system. An iron deficiency can cause fatigue, decreased oxygen and a weakened immune system. Healthy males need 8 milligrams of iron each day and healthy females need 18 milligrams. One chicken liver provides 5.12 milligrams of iron. Zinc plays a role in wound healing, immune system function and cell division. Adult males need 11 milligrams of zinc each day and females need 8 milligrams. One chicken liver contains 1.75 milligrams.

4) Fat and Cholesterol

A diet low in fat, particularly saturated fat, can help you maintain a healthy weight and lower your chances of developing chronic illnesses such as cancer and heart disease. One chicken liver contains 2.86 grams of total fat, with 0.9 grams being saturated. The same chicken liver has 248 milligrams of cholesterol. Healthy adults with normal LDL cholesterol readings should consume less than 300 milligrams of cholesterol each day, the American Heart Association reports. The cholesterol content makes chicken liver only an occasional part of your diet.

5) Vitamins

Chicken livers also supply large amounts of many vitamins. One serving supplies more than 100 percent of the DRI for vitamin A and four of the B vitamins -- folate, pantothenic acid, riboflavin and B12. One serving also provides more than 50 percent of the DRI for choline, vitamin B6 and niacin, which are also water-soluble B vitamins. Vitamin A supports the eyes and immune system. B vitamins assist in the health of the nervous system, liver, brain and muscles.

Get this 30 minute chicken recipe, click, Honeyed Chicken Medieval Recipe- Game of Thrones Food Recipes

What are Chicken Liver Side Effects?

Chicken livers are high in protein and a rich store of folate, which is important for fertility and helps prevent certain birth defects. On the other hand, Boston University School of Medicine advises pregnant women not to eat liver because too much vitamin A can harm your baby. There are reported cases of infants who were fed very large quantities of chicken liver, and who developed raised intracranial pressure because of vitamin A toxicity.


Jacqueline B. Marcus. 2013. Culinary Nutrition: The Science and Practice of Healthy Cooking, first Edition. Academic Press. ISBN-10: 0123918820

Lindsay H Allen (Editor), Andrew Prentice (Editor), Benjamin Caballero (Editor). 2013. Encyclopedia of Human Nutrition, 3rd Edition. Academic Press. ISBN-10: 0123750830

Richard Horsey (Author), Tim Wharton (Author), Tanya Ghosh (Photographer). 2017. Ugly Food: Overlooked and Undercooked. Hurst. ISBN-13: 978-1849046862

Tuesday, May 9, 2017

Easy and Moist Southern Coconut Cake Recipe with Coconut Milk by Bobby Flay - Southern Foods Recipes



Health Benefits of Eating Coconuts

It Can Lower Cholesterol Your Levels: In a study performed by the Food and Nutrition Research Institute, in Bicutan, Taguig, in the Philippines, twenty-one test subjects with moderately elevated blood cholesterol who ate dried coconut flakes daily for fourteen weeks lowered their serum triglycerides and LDL cholesterol levels by up to 6.3 percent.

Reduction of Stroke and Heart Disease Risk: In a study published in the March 1993 issue of the Journal of Internal Medicine, a team of researchers from the Primary Health Care Centre in Sjöbo, Sweden, set out to study incidence of stroke in the coconut-eating population on the island of Kitava in Papua New Guinea. The population, which practices a subsistence lifestyle that is uninfluenced by Western dietary habits, relies on found tubers, fruit, fish, and coconut as dietary staples, with coconut making up the largest portion of the inhabitants’ diets. Of the total population, 1,816 subjects were estimated to be older than three years of age, and 125 were estimated to be sixty to ninety-six years old. The frequencies of spontaneous sudden death, exertion-related chest pain, hemiparesis, aphasia, and sudden imbalance were assessed through semi-structured interviews of 213 adults aged twenty to ninety-six. Resting electrocardiograms (ECGs) were recorded in 119 males and 52 females. No case corresponding to stroke, sudden death, or angina pectoris was described by the interviewed subjects. Stroke and heart disease were absent in this population, even in the older adults. In Western cultures, stroke and heart disease occur in an average of more than 11.3 percent of the overall, adult population.

For Better Cardiovascular Health: Before 1991, coconut was the primary dietary staple in Sri Lanka. The average Sri Lankan ate 132 coconuts per year. Heart attacks and heart disease were rare. In fact, they were so rare that in 1978 the United Nations reported that Sri Lanka had the lowest death rate from ischemic heart disease than any other country in the world. Yet, after an aggressive health campaign in the early 1990s that discouraged coconut-eating (due to a misguided theory that fat in coconut leads to heart disease), coconut consumption dropped to about 90 per person. With the drop in coconut consumption, hospital admission rates for heart attacks increased by about 120 percent for women and137 percent for men.

A study published in the January 2012 issue of Asia Pacific Journal of Clinical Nutrition showed that Filipino women who consumed coconut had healthier blood lipid profiles, a major determinant of heart disease, than those who did not.

Reduction of Parasites and Other Pathogens: The medium chain fatty acids and lauric acid in coconut have long been credited, in coconut-eating cultures, for their impact on reducing parasites and bacterial, fungal, and viral infections. In 2010, researchers from Heinrich Heine University in Düsseldorf, Germany, found that coconut also works to keep sheep parasite-free. 



Serve your friends and guests with this delicious coconut cake – a perfect for any special occasion or family desserts. A real treat for those who love great tasting food.



2 tablespoons butter, at room temperature, for the pans
1 cup whole milk, at room temperature
6 large egg whites, at room temperature
1 vanilla bean, split lengthwise, seeds scraped out and reserved
1/2 teaspoon pure vanilla extract
2-1/4 cups cake flour, plus more for the pans
1-3/4 cups granulated sugar
1 tablespoon plus 1 teaspoon baking powder
1 teaspoon fine salt
12 tablespoons (1-1/2 sticks) unsalted butter, cut into 12 pieces, slightly cold

Coconut Filling
3/4 cup Coconut Custard (follow the recipe below), cold
3/4 cup heavy cream, cold

Coconut Butter cream
1-1/2 cups (3 sticks) unsalted butter, at room temperature
1/3 cup confectioners’ sugar
3/4 cup Coconut Custard (follow the recipe below), cold
Pinch of fine salt
Coconut Simple Syrup (follow the recipe below)
2 cups sweetened flaked coconut, lightly toasted


1) To make the cake, preheat the oven to 350°F. Butter and flour two 9 × 2-inch round cake pans and line the bottoms with parchment paper.

2) Whisk together the milk, egg whites, vanilla seeds, and vanilla extract in a medium bowl.

3) In the bowl of a mixer fitted with the paddle attachment, mix together the flour, sugar, baking powder, and salt. With the mixer running at low speed, add the butter, one piece at a time, and continue beating until the mixture resembles moist crumbs. Add all but 1/2 cup of the milk mixture and beat on medium speed until pale and fluffy, about 1-1/2 minutes. With the mixer on low speed, add the remaining 1/2 cup milk mixture. Increase the speed to medium and beat for 30 seconds more. Scrape the sides of the bowl and mix for 20 seconds longer. Divide the batter evenly between the cake pans and smooth the tops with a rubber spatula.

4) Bake until a toothpick inserted into the center comes out with a few crumbs attached, 22 to 24 minutes. Cool in the pans on a baking rack for 10 minutes. Then run a small knife around the sides of the pans and invert the cakes onto the baking rack. Remove the parchment paper and let cool completely, about 45 minutes.

5) To make the coconut filling, combine the custard and cream in a bowl and whip until soft peaks form.

6) To make the coconut butter cream, beat the butter and confectioners’ sugar in a stand mixer fitted with the paddle attachment until light and fluffy, about 4 minutes. Add the coconut custard and salt, and beat until smooth.

7) To assemble the cake, use a long serrated knife to slice each cake horizontally into 2 layers. Reserve one of the flat bottom layers for the top of the cake. Place another one of the layers on a cardboard round, cut side up, and brush with some of the coconut simple syrup. Spoon one-third of the coconut filling onto the cake, and using a small offset metal spatula; spread it into an even layer, leaving a ½-inch border around the edge of the cake. Repeat with 2 more layers. Brush the cut side of the reserved cake layer with the remaining syrup. Place the layer, cut side down, on top of the cake. Frost the sides and top of the cake with the butter cream. Pat the toasted coconut onto the sides of the cake and sprinkle some on the top.

Related Post: If you like, nutritious coconut then you will surely love this coconut bread. Get the recipe here; click… Jamie Oliver's Paleo- Grain Free COCONUT BREAD Recipe (Original Gluten-Free Sandwich Bread).

How to Make Southern Coconut Custard


3/4 cup whole milk
3/4 cup unsweetened coconut milk
1/2 vanilla bean, seeds scraped out, bean and seeds reserved
4 large egg yolks
1/3 cup sugar
3 tablespoons cornstarch
2 teaspoons Malibu coconut rum (you can also use Coconut Rum Liquor Quik Essence)
1/2 teaspoon pure vanilla extract


1) Combine the milk, coconut milk, and vanilla bean and seeds in a medium nonreactive saucepan and bring to a simmer over low heat.

2) Whisk the egg yolks, sugar, and cornstarch together in a large bowl. Slowly whisk the warm milk into the egg mixture. Then return the mixture to the pan, set it over medium heat, and bring to a boil. Cook, whisking constantly, until thickened. Scrape the mixture into a bowl, remove the vanilla bean, and whisk in the rum and vanilla extract. Let cool to room temperature; then cover with plastic wrap and refrigerate until cold, at least 2 hours.

Related Post: Have you watched an episode of Game of Thrones? Try Sansa's favorite food, click for the recipe, Sansa Lemon Cakes Medieval Recipe- Game of Thrones Food Recipes.

How to Make Coconut Simple Syrup


1 tablespoon sugar
3/4 cup sweetened flaked coconut


1) Combine 1-1/2 cups water and the sugar in a saucepan, and bring to a boil. Stir in the coconut, remove from the heat, and let sit for at least 30 minutes and up to 4 hours.

2) Strain the liquid into a clean saucepan. Bring to a boil and cook until the mixture is slightly reduced, about 5 minutes. Let it cool.

Related Post: Do not buy those highly processed foods full of artificial additives. Make your own healthy food; it is very easy and fast. Try this one! How to Make Homemade Coconut Mayonnaise - Healthy Coconut Recipes.


This coconut cake recipe was adapted from Bobby Flay’s "Toasted Coconut Cake with Coconut Filling and Coconut Butter Cream" from the famous book:

Bobby Flay, Stephanie Banyas and Miriam Garron. 2010. Bobby Flay's Throwdown!: More Than 100 Recipes from Food Network's Ultimate Cooking Challenge, First Edition edition. Clarkson Potter. ISBN-10: 0307719162

Stephanie Pedersen. 2015. Coconut: The Complete Guide to the World's Most Versatile Superfood (Superfoods for Life). Sterling. ISBN-13: 978-1454913405

Sunday, May 7, 2017

How to Make the Jamie Oliver's Savoury Moroccan Vegan M'Hanncha - Vegetarian Recipes



This recipe is Jamie Oliver's version of Moroccan M’hanncha, meaning ‘snake’ (snake cake or serpent cake), is an almond paste-filled pastry made with Morocco’s warkha pastry (filo pastry is a good substitute). The pastry is served at celebrations, with guests breaking off pieces from the coil. Serve with mint tea or coffee.

Jamie's version is Savoury style with pearl barley, squash and spices. It is a wonderful way to wrap up gorgeous smashed vegetables and grains to make a beautiful-looking dinner, while also adding amazing texture – crunchy on the outside, soft in the middle.

Serves 8
2 Hours plus cooling


100g pearl barley
1 butternut squash (1.2kg)
2 red onions
2 cloves of garlic
2 red peppers
1 big bunch of coriander (60g)
olive oil
1/2 teaspoon dried red chili flakes
1 heaped teaspoon fennel seeds
1 heaped teaspoon cumin seeds
1 teaspoon ground coriander
100g mixed dates and dried apricots
1/2 a lemon
10 sheets of filo pastry (Sometimes called phylo (phyllo) leaves or warqa leaves which you can buy ready-made at local shops or from for extra convenience) You can substitute this using strudel leaves or Chinese spring roll wrappers but filo leaves is a lot thicker. Two common sizes of phyllo sheets are 12 by 17 in/30.5 by 43 cm and 9 by 14 in/23 by 35.5 cm.

1 tablespoon shelled pistachios
icing sugar, for dusting


1) Cook the pearl barley according to the packet instructions, then drain.

2) Wash the squash, then carefully cut it in half lengthways and remove the seeds.

3) Peel the onions and garlic, and deseed the peppers.

4) Chop the squash, onions and peppers into 1cm dice. Finely chop the garlic with the coriander stalks (reserving the leaves). Place it all in a pan on a medium-low heat with 2 tablespoons of oil, the chili flakes, fennel and cumin seeds, and the ground coriander.

5) Sweat with a lid on for 25 to 30 minutes, or until soft but not colored, stirring occasionally.

6) Remove the stone or seed of the dates and finely chop the flesh with the apricots and coriander leaves. Fold into the vegetable pan with the drained pearl barley, squeeze in the lemon juice, season to perfection, then leave to cool.

7) Preheat the oven to 180ºC/350ºF/gas 4.

8) Lay out two clean damp tea towels on a large work surface, side-by-side, with the longest edges facing you. Working quickly but taking care, lay out 3 sheets of filo side-by-side with the short edges towards you, overlapping each one by 2- 1/2 cm and brushing between the overlaps with water.

9) Lightly brush the sheets with oil, place 3 filo sheets directly on top, then repeat with another 3 sheets.

10) Save the remaining sheet for patching up.

11) As evenly as possible, spoon your filling in a line along the long edge closest to you. Brush the opposite long edge with a little oil. Now, I would recommend finding a friend to help you roll it up if you cannot do it alone.

12) Working slowly and carefully, use the tea towels to help you roll it up and away from you into a giant cigar, keeping it on the damp tea towel at all times. Roll it into a large pinwheel, working quickly but handling it gently to avoid too many cracks.

13) Gently slide it into a large greased baking tray, and patch up any gaps, if needed.

14) Brush all over with more oil and bake for 45 to 50 minutes, or until gorgeous, crisp and golden.

15) Ten minutes before the end, smash and sprinkle over the pistachios and an extra pinch of each of the spices, if you like.

16) Serve with a super-light dusting of icing sugar. Delicious with all the usual trimmings or served with a Spiced tomato sauce (please refer to the recipe below).

Filo Pastry (Phyllo Pastry) Buyer's Guide

This thin pastry of the Eastern Mediterranean is not Moroccan, but it is the most easily available substitute outside Morocco for warkha pastry. Measurements have been given in the recipes regarding sheet sizes, which will serve as a guide for the size available in your area. However, most important is how it is handled. Thaw as directed on the package if frozen. Whether it is frozen or chilled, it must be left in its package at room temperature for 2 hours before use. Place the sheets flat on the work surface, and keep them covered with dry, folded cloths or plastic sheeting; never put damp cloths in contact with the pastry. Keep the kitchen cool
and draught-free.

Filo pastry is sold at on ready-made in rolled layers, fresh from the chiller cabinet, or frozen. Click here to get one, Athens Foods Fillo Dough Sheet. The one is a lot cheaper… filo pastry.

You have to work quickly with filo pastry otherwise it dries out – it’s best to keep it in the plastic wrapping or cover it with a damp cloth while you’re working with it. The layers are usually brushed with melted butter or oil to help them brown. Filo pastry can be fried or oven-baked and cooks very quickly. It is used to make a wide variety of sweet and savory dishes, such as Greek Spanakopita (spinach and cheese triangles) or decadent baklava (honey and nut pastries).

If you want to make your own Filo Pastry Leaves, follow the recipe below:

How to Easily Make Homemade Authentic Warka Pastry Leaves

Warqa (or Ouarka, warkha)

Warqa (or Ouarka, warkha) is a union of Berber cooking and Arab influences drawn from its Persian heritage. Via the Silk Road, the Persians had learned the art of making thin pastry from the Chinese.

Moroccan warqa (called malsouqa in Tunisia and dioul in Algeria) is made precisely the same way as Chinese spring roll skins. In Canton, this type of pastry is called chun gun: it should not be confused with the thicker egg roll skin. Though many people confuse this type of pastry with Greek phyllo dough and Hungarian strudel leaves (both of which, by the way, will make an adequate m'hanncha) the warqa- spring roll skin type is found only in China and North Africa.

The fine, paper-thin pastry sheets used for savory stuffed pastries and layered desserts are made by smearing a fine coating of damp, sticky, elastic dough across a wide, hot griddle before peeling it off after 15 seconds or so in a single, fluid motion. Warqa is tricky to make, and most Moroccans buy fresh sheets in the market or commercial brands in stores.

The technique used in this recipe requires a lot of patience and dexterity. Filo pastry is a very good substitute and is well worth the time and effort saved.


4 cups (600 g) flour Pinch of salt
1 tablespoon olive oil
2 cups (500 ml) lukewarm water
Makes approximately 10 sheets
Preparation time: 1 hour + 1 hour for dough to rest


1) Mix the flour, salt, and oil together in a bowl. Gradually add the water, kneading into a soft, elastic dough. Sprinkle with a little more water, cover and set aside to rest for 1 hour.

2) Set a skillet (preferably copper skillet) on top of a pot of water, with the under-side facing up. Bring the water to a simmer over medium heat and grease the upturned skillet. When the metal is hot, reduce the heat to low. Take a handful of dough and quickly touch the lump of dough to the skillet. It will leave a thin round film on the pan. Repeat several times, leaving no gaps between each film, forming a large, almost transparent sheet.

3) Remove the sheet carefully and keep under a damp cloth until ready to use. Repeat with the remaining dough, greasing the upturned skillet before making a new pastry sheet.

Are you into healthy living or paleo diet? Spare a few minutes and check the best vegetarian cookbooks (Book Award Winners- James Beard). Please click here NOW… Best Vegetarian Diet Cookbooks of All Time- 2017.

How to Make Homemade Spiced Tomato Sauce Easily


3 fresh red chilies
1 stick of cinnamon
2 cloves of garlic
1/2 a bunch of fresh thyme (15g)
2 large peeled roasted red peppers
2 x 400g tins of plum tomatoes
1 tablespoon balsamic vinegar


1) On the hob, heat 1 tablespoon of oil in a roasting tray on a medium heat. Leaving them joined at the stalk, halve the chilies lengthways, then add to the tray with the cinnamon for 5 minutes, stirring regularly.

2) Meanwhile, peel and slice the garlic.

3) Scoop the chilies and cinnamon out of the tray and put aside, then add the garlic, strip in most of the thyme leaves and cook for 5 minutes.

4) Drain, chop and add the peppers, pour in the tinned tomatoes and 1 tin’s worth of water, breaking up the tomatoes with a wooden spoon, then add the balsamic and a pinch of salt. Bring to the boil, and then simmer for 20 minutes, or until thickened and reduced, stirring occasionally.

Related Post: Try another Jamie Oliver's favorite recipe, get it here… How to Make the Perfect Jamie Oliver's Lancashire Hotpot- Lamb Recipes


Fatema Hal, Jean-Francois Hamon, Bruno Barbey. 2007. Authentic Recipes from Morocco-(Authentic Recipes Series). Periplus Editions (HK) ltd. ISBN-10: 9780794603250. ASIN: 0794603254

Jamie Oliver. 2016. Jamie Oliver's Christmas Cookbook. Michael Joseph (1836). ISBN-13: 978-0718183653

Paula Wolfert. 1987. Couscous and Other Good Food from Morocco. Ecco Books ISBN-10: 0060913967

If you own you like healthy recipe and soups, you need to learn this… 10 Best Tips for Freezing Soup: How to Freeze Individual Portions of Soup in Mason Jars (Glass), Plastic Containers, Ziploc Bags and Tupperware

Watch Related Videos:

1) Warka (Brick Pastry) Recipe- How to Easily Make Homemade Authentic Warka Pastry Leaf

2) M'Hanncha - Moroccan Almond Pastry Recipe - CookingWithAlia - Episode 72

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