Authentic Lebanese Recipes

Enjoy our best collection of Lebanese authentic recipes.

Appetizers, Salads, Soup, Main Dishes 

Arnabeet Mekleh (Fried Cauliflower)

Baba ghanouj

Batata Harra

Bean Stew

Bread

Falafel

Fattoush

Hummus

Kabobs

Kibbe Nayeh

Kibbee

Labneh

Lahm bi ajeen

Lahm Mashwi

Lentil Soup

Lentil/Rice Pilaf

Muhammara

Potato Salad

Samak Bil Taratur

Sambousek

Samkeh Harra

Sausages (makanek)
Sfiha

Shakreyah

Shepherd's Salad

Shish Barak with Yoghurt

Shish Tawook

Stuffed vine leaves

Stuffed Zucchinis With Yogurt Sauce

Tabouli Salad

Tarator Sauce

Toum

Yakhnet Batata

Yakhnit Baamieh

 

Desserts 

Baklava

Knafeh
Katayef
Awamat
Barazek
Ghraybeh
Kaak Bi Haleeb
Mafroukeh
Meghli
Sfouf
Muhallabieh
Rez bel haleeb
Mshabbak
Nummoora
Osmallieh
Sahlab
Znoud Elsit
Maamool
Layali Lubnan
Halawat El-Jibn

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Lebanese Cuisine

Mezzes

Lebanese hors d'�uvres, or mezzes, are the savory beginning to a traditional meal and typically include hummus (puréed garbanzo bean dip), baba ghanoush (purée of eggplant), tabbouleh (parsley and cracked wheat salad), stuffed grape leaves, fatayer (triangular pastries stuffed with meat or spinach), and lebneh (yogurt dip with garlic). Hot pita bread, small bowls of olive oil, and fresh herbs accompany these dips and salads.

Baklava with honey syrup recipe

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Baklava with honey syrup Recipe. Enjoy Middle eastern desserts and learn how to make Baklava with honey syrup. 

Master the art of these delicate Middle Eastern delights - it's surprisingly simple.

Ingredients (serves 8)

Middle Eastern chickpea & vegetable salad

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Middle Eastern chickpea & vegetable salad Recipe. Enjoy Middle eastern salad recipes and learn how to make Middle Eastern chickpea & vegetable salad.

Preparation Time 20 minutes
Cooking Time 20 minutes

Ingredients (serves 4)

Middle Eastern syrup muffins recipe

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Middle Eastern syrup muffins Recipe. Enjoy Middle eastern desserts and learn how to make Middle Eastern syrup muffins.

Makes 12

Beginners’ guide to snow sports

Winter may be upon us, but that’s no excuse to give up exercise. With the snow season comes a whole new range of sports and activities to keep you trim and fit.

A burst of activity

Are you doing endless hours of steady-paced cardio day in, day out and not seeing results? Here’s a valuable piece of advice: longer workouts are not the answer. Apart from the boredom factor, your body adapts to this style of training, so your results plateau, which in turn means you have to do an even longer cardio workout.

If you want to supercharge your fat loss and increase your fitness and performance in a shorter workout time, you need to increase your intensity.

New year, new you

With the new year comes a raft of resolutions and this year, you’ve decided to stick to your guns and tone up or shed a few kilos. Each year many women make a similar commitment to begin exercising and to take better care of their bodies.

Beginners guide to Zumba

Zumba is taking the fitness world by storm and is now a regular on gym timetables around the country. Alice Algie takes a closer look at this Latin-inspired fitness craze and finds out why it’s so popular

We’ve laughed at it, been confused by it and ultimately inspired by it. No matter what your reaction, there’s no denying Zumba is making a huge impact on the fitness scene.

Beginner's guide to surfing

There’s no denying surfers have great bodies, and it doesn’t take long to figure out why. Surfing is great form of exercise and a refreshing way to keep fit without being stuck inside on a treadmill.

Yet with daunting images of sky-high waves and deep water, it’s no wonder most of us are intimidated by the thought of taking up surfing. But at the right beach, with the right knowledge, surfing can be an exhilarating workout that will leave you coming back for more.

While we don’t expect you to be tackling huge barrels or hanging ten just yet, this beginner’s guide to surfing will have you at the very least balancing on your board and having fun in no time.

The basics
Surfing has been a part of Polynesian culture for centuries, but these days it’s a mainstream pastime, with coastlines around the country dotted with surfers, no matter the time of day.

The thrill of riding on the crest of a wave produces an immediate adrenaline rush, and surfing is often described as an addictive sport. And with the thrill of the surf combined with our amazing coastlines, it’s no wonder Australia is considered a surfing hotspot of the world.

The two main types of stand-up surfing are longboarding and shortboarding, which refer to the type and size of the board used. Shortboards are between six and seven feet (1.8 to 2.1 metres) in length, with a pointed nose and square-shaped tail. Due to their manoeuvrability and speed, they’re often the choice of experienced surfers.
Longboards are generally in excess of nine feet (2.7 metres) in length with rounded ends. The extra length gives them additional buoyancy and stability, making them the ideal choice for beginners to prevent you from toppling headfirst into the fishes. When choosing a longboard, select one that is around one metre taller than you.

Getting started

The key to surfing for all beginners is to get a professional lesson first. Without proper guidance, it’s almost impossible to learn the proper form and technique to keep you balanced on the surf.Brenda Miley is president of Bondi Girls Surfriders Club and women’s director of Surfing Australia. She is also surf school director of Lets Go Surfing and knows the importance of lessons when hitting the surf for the first time.

“Taking lessons when starting off is important to get all the information you need,” Miley says. “It also guarantees you start off on the right equipment and it’s safe with someone constantly watching you.”

Even if you’re feeling confident, surfing can be challenging so you need to be prepared to fall off before you succeed. Without expert advice it’s likely you’ll become frustrated with the sport and give it up before you’ve even properly started. Practice is the most important part of learning to surf, and that doesn’t just mean standing on the board in the water. Testing your technique on the sand is important to master the method.

If you’re not familiar with the water, its also important to jump in and understand the feel of the waves. Practice diving through them to get a feel for the ocean.

“People often come to us with terrible experiences, many are scared of the ocean and trying to overcome fear,” Miley says. “When you’re starting out you need to learn a range of different skills.

“If you’re going by yourself, make sure you go when the surf is small. It’s also good to start in a low tide so you can walk out to the waves without having to paddle.”

Unless you’re a fan of falling off repeatedly, choosing the right surfboard is essential when getting started. Foam boards are usually the weapon of choice for beginners, as they provide you with extra buoyancy and grip. You also need a board with an ankle leash to stop it from going walkabout in the water.
Getting professional advice when selecting your board is the key to successfully riding the waves, and this is often part of learn-to-surf packages at surf schools around the country.

The benefits

Although surfing is so much fun you might forget you’re exercising, it’s hard to ignore the huge physical benefits.
Not only does the whole process of paddling, riding and recovering the board give you a cardiovascular workout, it also targets specific muscles.

Paddling your board out into the waves gives you a great upper body workout that targets your arms, back, shoulders and core, while balancing on the board targets your leg muscles and also helps improve your core stability. "You need a certain level of fitness when starting out to carry a board, stand up and lay down, as well as paddle through the waves,” Miley says. “But surfing is a journey and you will improve your fitness along the way.”

The benefits of surfing aren’t only physical – many also note the psychological benefits that come with getting outdoors and experiencing the exhilarating rush of the ocean. Surfing is a great stress release that can help you unwind from the day’s troubles. It can also be a good social outlet, and getting a group of friends together to go surfing is a great way to relax, even if you don’t end up standing on the board.

Best of all, surfing is for people of all ages, shapes and sizes. It is about experiencing the ocean and having fun – talent and skill comes after.

The risks

As with all forms of physical activity you need to be aware of the risks. Surfing has a number of aspects that warrant caution, but the main risk comes from the surfboard itself. “Most surfing injuries occur when the surfboard hits someone,” Miley says.

“Short fibreglass boards have a very pointy nose that can cut you so start on a big foam board as they’re easy to stand up and paddle on. They’re also good as they don’t overbalance quickly and don’t hurt when they hit you.”

As with any water sport, it’s important to have somebody keeping an eye on you at all times. This is why surfing lessons are a great option for first-timers. With someone keeping their watchful eye on you, it’s hard for things to go wrong.

Warming up and cooling down with stretches or yoga is the best way to keep your body in top shape. Surfing is very physical and if you’re not properly warmed up you’ll definitely be feeling the aches and pains the next day
Because you might be out on the water for hours at a time, it’s vital to keep the sun in mind. Always wear a wetsuit or rash vest and cover up with sunscreen. Keeping hydrated is also essential and although you may not feel hot and sweaty in the water, your body will lose essential vitamins and nutrients through perspiration.

With these tips and tricks, surfing doesn’t seem so daunting after all. So why not get a group together and make a day out of it? Many surf schools offer small group lessons that will have you feeling the rush of the ocean in no time.

Visit www.surfingaustralia.com for more information, including a list of surf schools near you.

From Women's Health & Fitness Magazine

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10 ways to boost your bust

If you’re wanting stronger, perkier pecs, PT Katy Ferguson shows you the top 10 workouts for a better bust, no surgery required!

Your breasts are made up of two major muscles – the Pectoralis Major and Pectoralis Minor as well as many smaller muscles. These muscles lie underneath the breast tissue and on the breastbone, and connect to the humerus (the arm bone closest to your shoulder joint).

Your chest plays a major part in helping to bring your arms across your body and your shoulders forward.

These exercises target your upper, middle or lower chest muscles and therefore result in a firmer bust, just in time for summer!

1. Push-up

Lie on your stomach, place hands flat on the ground next to your arm pits and push yourself up so your elbows are slightly bent. Now bend legs at the knees. Bring your feet up and cross at the ankle. Make sure you keep your stomach tensed, slowly lower your chest to the ground in three or four counts, then push yourself back up again. Repeat as many times as you can.

Why it works

A push-up is a great compound exercise that not only works your chest but also your shoulder, back and core muscles. It can be done at home or in the gym and is easy to progress. Just switch your knees to your toes for a harder workout, or take it to the next level by placing your legs on a stability ball.

2. Bench press

Lie with the middle of your  back on top of a stability ball  and make sure your shoulder blades have room to move. Your knees should be bent at a 90-degree angle. Hold dumbbells next to your arm pits with knuckles facing forward. Count to three as you push the weights up away from your chest, until your arms are almost straight above you. Slowly lower back to starting position using the same number of counts.

Why it works

This exercise works not only your chest muscles but your triceps too. The unstable surface of a stability ball also works your core muscles and helps to improve balance and co-ordination.

3. Tricep dips

Sit on a chair or bench and place hands by your sides facing forward and your legs stretched out. Keep hands where they are and lift yourself off the bench. Slowly lower yourself to the floor in three or four counts by bending elbows. Use the same number of counts to return to starting position.

Why it works

While this exercise does focus on your triceps, it is actually a great exercise for your pecs too. This is an excellent way to get your arms and chest toned in time for summer.

4. Medicine ball slams

Hold a medicine ball with both hands. Lift it above your head, keep feet hip-width apart and knees slightly bend. Now try to slam the ball onto the floor as hard as you can. Pick it up and do three sets of 20.

Why it works

You will find this move works your chest during the ‘slamming’ motion. The harder you slam, the harder your muscles will work. This exercise also targets your shoulders, arms and leg muscles as well. It has cardio benefits and will leave you feeling exhausted.

5. Dumbbell flyes

Lie in the same position as you would for a bench press. Instead this time, place both hands above your chest with arms straight, elbows slightly bent and knuckles facing out to the side. Open arms out wide and lower until elbows are in line with your shoulders taking three or four counts. Bring back to starting position using the same amount of counts.

Why it works

Flyes are different to a bench press because it is an isolated movement, which means you are using just one joint to work your muscle.

6. Burpees

Do a push-up. Once completed, keep your hands on the ground and jump your legs forward so you are standing in a bent over position. Lift hands off the ground and jump into the air as high as you can. Now bend over again, place hands flat on the floor and jump feet back into a push- up position. Repeat four sets of 20 with 30 seconds break in between each set.

Why it works

This exercise uses your pecs during the push-up phase and also while helping to stabilise
your body before you jump into the air. It also works your shoulders and arms and is a great cardio exercise.

7. Medicine ball push-ups

Start in a push-up position, instead this time place both hands on top of a medicine ball. Slowly lower into push-up in four counts, keep abs braced, and push back into starting position. Now remove your right hand and place it on the floor in line with the ball so hands are about half a metre apart. Do another push-up. Return your hand to the ball. Do another push up. Move left hand out to the side and do another push up. Continue this 10 to 20 times and do three to four sets.

Why it works

Incorporating an uneven surface like the medicine ball helps increase your balance and core stability.

8. Straight arm pull over

Lie across a stability ball with only your upper back resting on the ball. Place feet flat on the floor with knees in a 90-degree angle. Hold dumbbells together with both hands and hold above your head with straight arms. Keep arms in starting position and lower dumbbells behind, using only your shoulder joint as far as possible. Slowly return to starting position.

Why it works

This isolation exercise focuses on your chest muscles without the help from other major muscle groups. To further challenge your core muscles, put your feet and knees closer together.

9. Isometric chest contractions

Stand straight with your knees slightly bent. Grab each end of a towel and hold it straight out in front of you at shoulder level. Now pull the towel at opposite ends at the same time, using small pulsing motions. Try to keep the towel taut in between pulses. Continue for one minute, repeat three times.

Why it works

This exercise requires your muscles to contract without any change in the length of the muscle; therefore it helps to tone without the muscle growing in size.

10. Straight arm cross overs

Lie on back with knees bent. Hold arms straight up above your chest in line with your shoulders, and point fingers to the sky. Squeeze fingers together and tense your arms and chest. Now slowly move hands and arms towards each other so your hands cross over. Open arms and switch so the opposite hand is in front this time. Continue this motion, and once you get the hang of it, do it as fast as you can for one minute.

Why it works

This exercise is a great way to wrap up a chest workout or to do on its own. The muscles are working hard but without the resistance of a weight.

A few things to remember

• Don’t forget to stretch after each exercise – hold each stretch for at least 20 to 30 seconds.
• Stand straight with knees bend. Extend arms behind your back and link fingers. Lift both arms as high above your back as possible.
• Place one palm on a wall with arm straight. Twist upper body away from arm. You should feel a stretch in one side of your chest. Swap sides.
• Do incorporate upper-back exercises to prevent a hunched look and to improve posture.

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Double your running strength

Becoming a better runner takes more than just jogging around the block. Sure it helps, but to succeed properly you need to focus on two components: physiology and psychology.

Becoming a better runner takes more than just jogging around the block. Sure it helps, but to succeed properly you need to focus on two components: physiology and psychology.
Essentially, you need to be mentally prepared to push your body past its limit, while also being physically fit.
The physiological component can be broken up into two parts: running strength and running economy.

Running strength is a measure of how efficiently your muscles perform at a specific pace, and running economy is a measure of how you use oxygen while running at a specific pace.

1 Start off on the right foot

The correct technique is crucial to achieve the best results possible and prevent injury. Here are a few things to remember while running:

Look forward, not down
Keep your toes forward, not pigeon-toed.
Keep your chest over your hips, hips over knees and knees over toes.

Land softly from heel to toe
Swing arms from the
shoulder and don’t twist
your upper body.
Keep breathing controlled: in through your nose and out through your mouth.

2 Push through the pain

To increase your running strength you’ll need to be able to push past your current
pain threshold.
This means next time you feel out of breath, or your legs feel like jelly, try to keep going, even if it’s just for an extra 10 or 20m. It will eventually get easier.

3 Build a stronger body

To boost your running performance you’ll need to strengthen the muscles your
body uses while pounding
the pavement.
Focus on exercises that duplicate the same joint action as running, therefore working the same muscles and tendons used when you hit the track. Strengthening these muscles will help increase your endurance and pace, and boost your flexibility and posture to prevent injury.
It’s vital not to neglect your upper body and core strength as both are crucial for improving balance and stabilisation, something runners may take for granted, especially since only one foot is on the ground at a time while running.
Core training will strengthen your inner muscles to prevent injury, especially around your hip, knee and ankle joints. Try the following exercises:

Lunge with knee lift
Running movement: beginning or push-off phase
Muscle focus: hip flexor, quads and glutes

In a lunge position, right leg back with knee slightly off the ground, left knee at a 90 degree angle.
Slowly bring right leg forward and lift knee to chest while balancing on your left leg.
Slowly return to starting position. Do 20 x 3 on each leg (use a chair for balance
if needed).

Calf raise with resistance band
Running movement: beginning or push-off phase
Muscle focus: calf, glutes and inner muscles around ankle joint

Stand on the edge of a step or platform about 10cm high. Place middle of band around balls of your feet and hold ends in each hand so you feel some resistance.
Keep legs straight and hands by your sides. Lower heels to the floor until you feel a stretch up your legs. Push up onto toes and hold for two seconds. Repeat 25 x 3.

Leg pushback with resistance band
Running movement: middle phase
Muscle focus: hamstrings (helps to increase stride length)

Tie band to the right leg of a chair and tie the other end around your right ankle so there is only about half a metre of band in between.
Hold back of the chair with one hand and balance on left leg. Lift right knee to hip level.
With a quick but controlled movement, push leg back as far as you can, keeping hips as straight and still as possible, and upper body slightly forward. Return to starting position. Repeat 30 x 3 on each leg.

Dumbbell/barbell shoulder press
Running movement: similar to arm motion used when running
Muscle focus: deltoids (shoulders) and triceps

Stand shoulder width apart, chest and head up, chin tucked in and abs braced. Hold dumbbell or barbell at shoulder level keeping forearms vertical.
Push arms up above head, lower to starting position. Repeat 15 x 3.

Reverse sit-up
Running movement: for increased stability and better posture
Muscle focus: rectus abdominis (lower stomach) and core strength

Lie on floor, lift legs in the air keeping a slight bend in knees. Keep feet and knees together, lower legs as far to the ground as you can, or until you feel resistance in your lower stomach.
Hold for four seconds and slowly return to starting position. Do 10-30 x 3.

4 Don’t forget to stretch

Increased flexibility helps to prevent tight hamstrings, hip flexors (the muscle just under the hips) and calves, which are a common occurrence for those who run.
It is also important to prevent injury and to increase the strength and the length of each stride by promoting longer, leaner muscles.
Here are a few stretches to remember before and after hitting the track. Hold each stretch for about 20-30 seconds and repeat.

Hamstring stretch
Stand hip-width apart, extend right leg pointing toes up. Bend left knee and lower upper body to floor, bending at hips.

Calf stretch

Similar to calf raise: stand on a step or platform with straight legs, lower heel to floor.


Quad stretch
Stand with legs hip-width apart. Hold right foot behind butt pointing knee to floor. Push your right hip down, feeling a stretch down the top of leg.

Hip flexor stretch
Stand straight, step right leg forward one metre, bend both knees and push hips and butt forward. You should feel a stretch down the front of the left leg around the hip area that complements your stretch set.

5 Have a break

It’s easy to feel like a failure if you take a break from training, but it is just as important to schedule in rest days as it is to exercise in order to maximise your sessions.
A day off helps your muscles recover and repair so they are ready to work even harder the day after. It’s also important to rest to prevent injury.
And what’s more, resting your mind will ensure you can maximise your next workout.

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The green workout

Research says that combining exercise with nature boosts wellbeing. Angela Tufvesson heads outdoors to join a green gym

Proponents of the green movement say eco-living is an integrative concept. It’s best incorporated into the routine of everyday life, rather than as an add-on.

Finding time to exercise is much the same. So often the excuse for avoiding the gym is lack of time due to work and family commitments, but there are plenty of ways to get moving within the confines of a normal work day. Working out in your lunch break, cycling to work and fitness DVDs are just some of the solutions offered to time-poor exercisers.

So what’s the green equivalent? Until recently, there weren’t many options, despite the fact that the link between the great outdoors and wellbeing, particularly mental health, is well established.

In 2007, Mind, a leading mental health charity in the UK, studied the effect of ‘green’ exercise such as walking, gardening and conservation on mental health, and as a result coined the phrase ‘ecotherapy’.

The research showed going for a walk or tending to a vegie garden reduces depression, while walking in a shopping centre or urban environment increases depression.

Similarly, new local research found that green spaces in urban environments had a positive influence on health. The Green We Need, a global study undertaken by the University of Newcastle, found that people interacting with nature could better cope with stress and were more productive than those who spent more time indoors.

Green with exercise

A new initiative by Conservation Volunteers Australia aims to put these findings into practice, with the added benefit of a good old-fashioned workout sure to get your heart pumping.

Green Gym is a fitness program that engages gym-goers in practical conservation activities designed to benefit their health and the environment.

“It’s all about getting out into nature to improve your health,” says project officer Adam Smolak.  “Doing something positive for the environment and improving your health means you’re getting twice the benefit in half the time.”

Offered as an alternative to traditional gym programs and organised sports, Green Gym involves small teams of up to 10 participants in a range of conservation and outdoor activities. Typical activities include gardening, tree planting, weeding, track and trail maintenance and flora and fauna surveys.

“The level and type of exercise varies and can be tailored to suit everyone’s needs,” Smolak says. “If you want to dig up five garden beds you can go as hard as you like and you’ll be worn out. Other parts of the program are lighter; for example, we’ve weeded in the botanical gardens for two hours followed by a 2km walk. So you’re not running but you’re using your muscles.”

Independent research carried out on its parent program in the UK found that Green Gym participants showed significant increases in fitness and improved muscular strength. Waist-to-hip ratios decreased and there was also a trend towards weight loss.

Interestingly, major motivating factors for participation and adherence to the program included the environmental and social aspects. So perhaps there’s more to a good workout than toning up or losing a few kilos.

Participants are asked to commit to two four-hour sessions per week over a 12-week period. So their progress over the 12 weeks can be monitored, participants are asked to complete a health survey at the beginning and end of the program. Smolak says the results are almost always positive, with participants reporting a significant jump in their perceived wellbeing.

“A lot of people love the combination of exercise and social interaction. They finish the program feeling less anxious and more optimistic about their future, and say they’ve improved their physical and particularly their mental health.

“A lot of people talk about the calming effects of coming along and working at your own pace in nature and hearing the birds. They come to our organisation to try to help the environment, but at the same time we want to improve their holistic health.

“We try to encourage people to see the correlation between being social, exercising, health and the environment.”

DIY green gym

Can’t commit to regular four-hour sessions? The principles of the Green Gym are easily applied in your own home. Consider planting a vegie patch to tend to on weekends, or go for a jog in your local park or botanic gardens.

To achieve the full Green Gym experience, get your family involved with the gardening and jog with a group of friends.

The combination of nature, social interaction and exercise is sure to benefit your physical and mental health.

What’s more, the program is free – and there’s not a joining fee in sight.
For more information visit www.conservationvolunteers.com.au

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Healthy winter eating

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) presents a diet plan "Healthy winter eating".

We've got all your food moods covered with this easy-to-follow diet plan.

Breakfasts worth waking up for

• 1 cup of Bircher muesli with low-fat yoghurt topped with grated pear and blueberries.
• 1 sourdough rye toast topped with a two-egg mushroom omelette.
• 2 fruit toasts with 1 tablespoon of fig jam and 1 tablespoon of ricotta cheese.
• 2 small buckwheat pancakes (pancake mixture available at your local health food store) with 2 tablespoons of sheep's yoghurt, 1 teaspoon of almond meal and 1 tablespoon of maple syrup.
• 1 medium-sized savoury muffin and 1 glass of freshly-squeezed orange juice.
• 1 wholegrain English muffin with smoked salmon and low-fat cream cheese.
• 1 cup of freshly-stewed pear and apple with ½ a cup of plain low-fat yoghurt. Top with honey and cinnamon before eating.
• 1 cup of plain low-fat yoghurt with 1 teaspoon each of chopped prunes, dried apricots and almonds.
• 1 cup of porridge with 1 small sliced banana and honey.
• 2 slices of wholemeal toast with grilled tomato and lean ham off-the- bone. Season with lemon pepper.

Warming lunches

• 1 serve of chunky tomato and bean soup with a grainy bread roll.
• 1 medium bowl of stir-fried tofu (100g) with Chinese vegetables and cooked buckwheat noodles.
• 2 cups of cooked penne pasta with ½ a cup of cooked chickpeas and 1 teaspoon of olive oil. Top with finely chopped continental parsley and 1 tablespoon of grated cheese.
• 100g of tuna (in spring water or brine) on warm rye toast (2 slices) spread with hummus. Top with grilled tomato.
• 1 lean grilled beef burger with tomato salsa and sliced roast potato. Serve with rocket, cucumber and low-fat dressing.
• 1 small baguette with lean roast lamb or pork (80g). Top with apple or cranberry sauce and 1 cup of roast vegetables.
• 1 pita wrap with warm roast turkey (100g), cranberry sauce and salad.
• 1 small serve of vegetarian lasagne (250g) with a fresh garden salad. Dress with balsamic vinegar and a little olive oil.
• 1 medium bowl of miso soup with buckwheat noodles, broccoli and thin strips of chicken breast (100g).
• 1 lentil burger with 1 cup of grated beetroot and carrot. Top with ½ a cup of low-fat yoghurt dip.

Hearty dinners

• 1 medium bowl of cooked spaghetti with stir-fried prawns and ½ a cup of tomato-based sauce. Serve with a garden salad with low-fat dressing.
• 100g grilled or pan-fried kangaroo fillet on ½ a cup of mashed sweet potato with 2 tablespoons of gravy or steak sauce.
• 1 chicken burger with sweet chilli sauce (use your favourite burger recipe but substitute with chicken mince) on a wholegrain roll with salad.
• 1 medium bowl of a lean pork (80-100g) stir-fry with bok choy, snow peas and rice noodles.
• 2 cups of seafood risotto. Serve with a green salad.
• 150g of steamed fish with salsa (try a sweet one like mango).1 cup of steamed green beans and ½ a cup of cooked cous-cous.
• 100g of oven-baked lamb racks with wholegrain mustard. 1½  cups of roasted pumpkin, zucchini and eggplant.
• 1 large bowl of hearty minestrone soup. Serve with a toasted wholegrain English muffin.
• 80-100g of roast beef or lamb with steamed carrot, 1 small baked potato and 1 small cob of corn.
• 100-120g of tandoori chicken (use ready made paste available in supermarkets) with 1 cup of low-fat yoghurt and cucumber salad. Crushed garlic can be added to the yoghurt for added flavour. Serve with ½ a cup of steamed basmati rice.

Satisfying snacks

• 1 toasted fruit bread with 2 tablespoons of ricotta cheese.
• 200g of natural low-fat yoghurt with 1 tablespoon of almond meal, 1 tablespoon of rolled oats and 2 chopped dried apricots.
• 1 cup of chopped banana, kiwi and strawberries with 2 tablespoons of low- fat custard.
• 1 thick slice of banana bread.
• 1 cup of sliced raw vegetables with 4 tablespoons of low-fat dip or hummus.
• 2 grainy crispbreads with sliced tomato and low-fat cheese.
• 1 small apple/oat muffin.
• 1½ glasses of a mango smoothie - use low-fat milk, canned mangoes (if not available fresh) and low-fat frozen yoghurt.
• 1 slice of wholegrain bread with one tablespoon of peanut butter.
• ½ cup rice pudding with 1 tablespoon of chopped almonds or hazelnuts and 1 tablespoon of sultanas.
• ½ English muffin with 1 tablespoon of low-fat cream cheese and a thin slice of smoked salmon.
• 1 cup of instant porridge with chopped dried apple and prunes.
• 1 oatmeal biscuit with a glass of low-fat milk.
• 1 wholegrain, oat-based muesli bar.
• 1 soy and linseed rice cake spread with ¼ of a small avocado.
• 100g of flavoured tuna (low-fat) with 4 water crackers.
• 1 small slice of fruit cake (40g).
• 1 cup of roasted chestnuts.
• ½ a toasted bagel with baked beans.
• ½ a cup of mixed dried fruit and seeds

From Women's Health & Fitness

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Detox your body
Drop a dress size diet

Save and share Healthy winter eating

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Detox your body

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) presents a diet plan "Detox your body".

Feeling a little toxic? Detoxifying is a great way to cleanse your body and create a fresh, toxic-free you.

Why detox?

The excess nature of modern-day life can leave us feeling intoxicated, bloated, lethargic and maybe a tad guilty. Following a detox plan can do wonders to what's left of your body and mind. Detoxifying cleanses the body, re-invigorates the system, provides an energy boost and gets us feeling healthy again.

Even if you're relatively health- conscious, detoxifying once in a while is still important to give your body a rest from chemicals that are caused by inorganic food and the environment.

According to South Australian nutritionist Marilyn Foran, "the idea of a detox is to modify the way we currently eat with the aim of clearing an overload of toxins from the digestive system, circulatory system and other organs or cells in the body."

Benefits of detoxing

Increased alertness, vitality, vigour, improved immunity to infection, higher libido and a younger look.

Exercise and detox

"If the detoxification program is combined with a sensible exercise program, then there may be a reduction in cellulite and a loss of weight," says Marilyn. But getting rid of toxin build-up isn't all fun and games. Detoxifying requires commitment and discipline, so yes, that means looking past the garlic bread, chocolates and caffeine just to name a few of the typically restricted foods.

Side effects

Detox often produces some unpleasant side effects. Sydney naturopath Margaret O'Brien explains that initially people may feel fatigue, nausea and diarrhoea as toxins are expelled from the body. Headaches are also common as our systems go through caffeine and refined sugar withdrawals. The side effects are stronger with more radical detox plans such as juice fasting or eating only brown rice and water. Symptoms also vary according to your diet, living conditions and the amount of toxins you have.

There are many products on the market that promise to clean out your system in a few weeks, give you more energy and improve the function of the kidneys, liver, bowel and stomach. They come in different shapes, sizes and prices, and while there are a few radical programs, others are quite feasible and there are even some you can literally sleep through.

Detox diets

Pharmacy shelves reveal a range of products available for those wanting to embark on a home detox program. One such product is Quick Cleanse, a 15-day program that includes a meal and exercise plan as well as herbal supplements. The program recommends that you avoid meat, animal products, caffeine, alcohol, sugar and processed foods while eating more fruit and vegetables, whole grains and a small portion of fish.

But instead of spending money on home detox programs, Margaret recommends seeking a nutritionist or naturopath who can draw up a personal detox diet according to your individual needs and lifestyle.

"Remember we are all individuals and what suits one person does not necessarily suit another and a detox plan worked out for an individual is clearly more beneficial as it will be designed according to his or her particular needs and health," says Margaret. This way, you'll get an individual eating plan along with cleansing herbs and teas and any other minerals your body needs to detox.

Fasting

One of the more popular forms is the juice fast with various length programs from a few days to a few weeks. These plans can be found on the internet, magazines and books, such as Caroline Wheater's The Juicing Detox Diet. But if you're going to go radical, it's recommended you first consult a naturopath, nutritionist or other health professional before you start.

Retreats

If you want to go cold turkey but don't think you have the will power, you can always head to a fasting camp where you won't have access to a refrigerator. At Detox for Life Health Retreat, guests enjoy plant cleansing and herbal detoxification while fasting on organic fruit and vegetable juices for nine days on the Noosa Coast. For something truly hardcore, head to the infamous fasting retreats in Thailand where you fast without any food - only water and herbal teas, plus a daily colonic irrigation.

Sweating it out with FAR infra-red saunas

Don't confuse these with conventional saunas. FAR infra-red sauna manufacturers say they're the most effective way to get a full body detox. They also claim other benefits such as: stress relief, cellulite and fat reduction (burning 600 calories per 30-minute session). This helps to get rid of stretch marks, acne, rashes, varicose veins, allergies; helps with pain relief, diabetes, blood circulation, menopause, PMS, healing of scar tissue and more. They don't use ultraviolet radiation or any other harmful thing. However, due to the heat, pregnant women and people with multiple sclerosis shouldn't use them. If you have any illnesses, please consult your doctor before using one.

Oriental style

According to Chinese medicine, there are over 60 acupuncture points on the sole of the foot, most of which are reflective zones of our internal organs. That is, a certain point on the foot represents the liver while another reflects the intestines and yet another, the spine, and so on. Chinese medicine practitioners believe the soles of the feet are the best place to remove toxins. To do this, they attach foot patches containing natural ingredients like bark and vinegar that help to draw out waste from the body overnight. By morning, the white patches will have turned grey or even black in colour, indicating the absorption of chemicals from the body.

MY DETOX EXPERIENCE...

Alex Jameison, author of The Great American Detox (Pan Mcmillan), chef and nutritionist and partner to Morgan Spurlock of Supersize Me fame

When I was 24 I moved to New York city, which was quite a stressful thing to do. I had a young person's mentality and metabolism, I had been eating junk food and a heavy diet for the last ten years. Because I was young, I hadn't gained any weight and was skipping along just fine. I was in a high-pressure corporate job, a relationship that wasn't overly supportive and all of this combined with a minor knee infection and the antiobiotics and painkillers that went along with it totally destroyed my immune system. I went back to work, ended my relationship and I was miserable. I had no energy, I was having migraines three or four times a week, and I was depressed. I couldn't believe how miserable I was. I was putting on weight and just felt awful. For me it was a shock that I was feeling so bad so quickly. I could have easily gone the more traditional route and gone, I'm depressed I should get some anti-depressants, or I'm gaining weight I should go on some kind of diet. I was lucky in the sense that I was introducted to alternative medicine and nutritional theory, that whole world really appealed to me.

MY DETOX RULES:

EAT MORE:
Beans, wholegrains, green leafy vegetables: cabbage, bok choy, spinach and berries.

EAT LESS:
Refined sugars, traditionally-raised animalproducts (animals raised with growth hormones, pesticides, refined carbohydrates and caffeine.

NONE EVER:
Artificial sweeteners, like splenda, anything you can't pronounce or read on a food label question what that is.

FLAVOUR OF THE MONTH:
I'm really into tomatoes, I'm making a tomato salad with fresh herbs olive oil and cucumbers.

MY VIEWS ON DETOX

Dr Sandra Cabot is the best-selling author of many books including The Liver Cleansing Diet and more recently The Ultimate Detox.

What does detox mean to you?

To detox is to stop consuming unhealthy foods, beverages, stimulants and drugs for a period of time to improve overall health. It is also important to minimise exposure to environmental toxins as much
as possible.

What are the benefits of detox?

Doing a detox forces you to take a good look at what you are eating and the type of lifestyle you lead, and then evaluate whether that is helping your health, or hindering it. In our clinics we see many patients with conditions such as fatigue, allergies, insomnia, frequent infections, excess weight and skin problems. Each of these conditions can be greatly improved with a good detox.

But what of the opposing view?

The human body has inbuilt detoxification mechanisms, designed to remove toxins from our body via our bowels, urine, breath and perspiration. This would function well enough in an ideal, stress-free, unpolluted world but we do not live in such a world. In today's times we are exposed to much higher levels of chemicals, heavy metals and stress than any generation before us, with new challenges such as food irradiation, genetically modified foods, microwave ovens and an increasing amount of artificial sweeteners.

So where does exercise fit into a good detox program?

Exercise is a fantastic way to speed the removal of toxins from the body because it improves circulation, stimulates the lymphatic system to remove waste from the bloodstream, and many toxins are excreted through perspiration. Exercise also increases energy levels and motivation to eat well and look after ourselves. While doing a detox, we strongly recommend that people exercise at a lower intensity than usual. It is important to not push yourself too hard during this time.

MY VIEWS ON DETOX

Janella Purcell, naturopath and soon to be seen on Janella Purcell's Get a Life on Foxtel.

What's the best approach to detox?

Slow. A lot of people do a really full-on detox and they get symptoms of a healing crisis, such as headaches, nausea and skin break outs. All the toxins are being released at once, and you get the symptoms of a really bad hangover. To do it slowly is better. You can't go off everything all at once and expect to feel good.

How should one prepare?

Getting rid of the junk food out of your house. Getting a whole lot of fresh fish and vegies.

Can detox be bad for you?

If it's done in extreme, definitely. You don't want to release all those nasties at once, you want to sneak them out.

EAT MORE:
Pungent is a great flavour for the liver (found in ginger and coriander) because it's good for digestion. Sour foods are specific for the liver (grapefruit, lemon, pears, plums and mango). Peppermint tea, celery, broccoli, seaweed, chamomile, rye and wheatgrrass are good. Generally, your detox diet should be made of good fats, fresh fish and vegies.

EAT LESS:
All preservatives and chemicals. Processed and refined foods, such as
white wheat and sugar. All junk food, processed oils, rich and heavy food.

NONE AT ALL:
I don't think that you should particularly deprive your of anything. But it's good to be mindful of the foods listed above.

MY TIPS
Drink lots of water, do gentle exercise and don't rush into anything too quickly. Think of detox as a change of lifestyle, rather than a quick-fix solution.

From Women's Health & Fitness

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Drop a dress size diet
 
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Drop a dress size diet

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) presents a diet plan "Drop a dress size diet ".

Forget fad diets! Nutritionist Lisa Mclean shows you how you can achieve realistic weight loss that can last for life

You’ve probably seen it before "Drop a dress size in two weeks!" splashed across internet advertising, magazines, newspapers, television programs. The concept is so appealing – a whole dress size down in 14 days? Brilliant! But in real life, this is simply not realistic. If you did actually drop a dress size in two weeks, I’d have to ask if you’d been ill, or if you’d cut out major food groups (fat, carbohydrates and protein perhaps?). To drop a dress size we’re looking at a weight loss of approximately five to eight kilograms (kg). This figure will obviously vary from person to person, as it is dependant on height, body shape, starting weight and how much muscle you have. On a strict diet and exercise regime with a realistic goal weight of 0.75 to 1kg a week, this should take you between six to eight weeks to achieve. The average woman requires around 8000 kilojoule (Kj) per day. This is dependant on many factors, such as height, weight and physical activity. To lose approximately 0.75 to 1kg per week, we would need to look at cutting out 2000kj per day as well as exercising on a daily basis to lose approximately 2000kj. At a moderate intensity, this would translate into approximately 45mins – one hour per day. This can be broken up into smaller sessions (three half hour or three 20-minute sessions per day) to make it fit in to your schedule and to keep it manageable. Dropping a dress size is an appealing idea for most of us – but it can’t happen overnight or two weeks! But with a solid nutritional and fitness plan it can happen.

Here’s how we go about it:

Set your goal: Set a date with a weight loss goal, such as dropping a dress size, and aim for that.
Be realistic: Don’t expect too much too soon, and be realistic with what you can and can’t achieve in your time span.
Plan ahead: List your meals for the next few days. By knowing what you will be eating you will be less likely to stray.
Tea/Coffee: If you enjoy tea and coffee, still do so but try to avoid espresso-based coffees that are mostly milk, as these, especially the larger commercial servings, can be quite high in calories. If this is something you really enjoy, get a small size with skinny milk and use a sweetener instead of sugar.
Be on your guard when it comes to ‘low fat’: Yoghurts are one of the main culprits here – not all are created equal! Check the fat and kilojoule levels on the side of the packet before purchasing because you could be looking at a difference of up to 500kj per serving in just the low-fat varieties!
Drink in moderation: If you are going to enjoy alcohol try to limit your consumption – try to stick to weekends, and one or two glasses only. Depending on your drink of choice, alcohol can really increase the number of total kilojoules for the day and limit your progress.
Keep a record: Some people find that keeping a food diary is very useful, others find it does nothing. If you think it’ll work for you, give it a go. It can help you identify your ‘problem’ times and lead you to make better choices.
Some studies have even found that people who record their eating patterns subconsciously change their eating habits for the better!

Breakfasts

• 2 poached eggs on wholemeal toast with spinach, mushrooms and grilled tomatoes (don’t use oil to cook vegetables).
• Two slices of wholemeal toast with reduced-fat spread of choice (low-joule jam, Vegemite etc.)
• Fruit smoothie: Blend a smoothie from crushed ice, banana, berries, apple or a fruit of your choice with a 100g low-fat yoghurt and 200ml skim milk/fruit juice.
• 2 slices of mixed grain, seedy toast with 2 tbsp cottage cheese/scraping of low-fat Philadelphia cream cheese and 1 tsp jam. A glass of
• fruit juice.
• High-fibre cereal (un-toasted muesli, all-bran, sultana-bran) with low-fat milk, topped with fruit (if fruit is not included in cereal).

Lunches

• Brown rice and vegetable salad (1 tbsp balsamic vinegar and tsp olive oil dressing).
• Leafy green salad with 80g chicken breast, tomato, red onion, cucumber (1 tbsp balsamic vinegar and 1 tsp olive oil dressing).
• Chickpea salad (1 small can of drained chickpeas, diced red onion, diced tomato, basil, rocket, 1 tbsp balsamic vinegar and tsp olive oil dressing).
• Salad made with ¼ avocado, tomato and 40g reduced-fat mozzarella or small can tuna, small handful pine nuts.
• Wholemeal pita bread with half tin of tuna, chopped peppers, low-fat mayo and mixed salad leaves.
• Vegetable soup with 2 pieces of wholemeal crusty bread (unbuttered).
• 3 Bean salad – can of 3 bean mix, small can corn, diced red onion, diced red capsicum, tbsp balsamic vinegar and tsp olive oil dressing.
• Open sandwich made with 1 slice of wholemeal bread, 2 slices of lean ham, rocket leaves, sliced tomato and Extra light Philadelphia cream cheese spread.

Dinners

• Baked potato – oven bake potato, serve with small handful low-fat cheese or low-fat sour cream. Top with salad, such as grated carrot, lettuce and diced capsicum.
• Grilled fish with steamed vegetables, small portion of home-made potato mash (use milk only, no butter).
• 200g tofu stir-fried with Asian greens and tbsp of simmer sauce/marinade.
• Vegetable soup with 2 pieces of wholemeal crusty bread (unbuttered).
• Medium salmon fillet, seasoned with lemon juice, wrapped in foil and baked. Serve with 100g mixed steamed or stir fried vegetables.
• BBQ chicken fillet with a green leafy side salad.
• 2 low-fat beef sausages (grilled) with 100g green beans and 30g sweet potato mashed (use milk only, no butter).
• 100g lean steak with stir-fry vegetables using 1 tbsp of simmer sauce/marinade.
•  Chicken stir-fry using ½ chicken breast, 3 cherry tomatoes, capsicum, onion and baby spinach and small serving of boiled egg noodles.

Snacks

• Small handful of unsalted nuts and seeds.
• Small handful of dried fruit.
• Piece of fresh fruit.
• 5 rice cakes.
• Low-fat yoghurt.
• Carrot/celery/capsicum sticks with tbsp low-fat hummus.
• Small fruit salad.
• Home made air-popped popcorn (minimal oil).

From Women's Health & Fitness

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Segment oranges - How to Segment oranges

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) presents How to Segment oranges.

Neat orange segments add a professional touch to all sorts of salads. Follow this step-by-step to master the technique.

Step 1: Cut off the ends of the orange so it sits flat. Remove the skin, being careful not to cut into the flesh.

Step 2: Hold orange over a bowl. Cut down either side of white membrane then push gently so the segments slip out.

Step 3: Squeeze the remaining orange to extract the juice. Don't throw out the juice - use it in a dressing.
Source

Good Taste - October 2010 , Page 147

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Falafel Omelet Pie in the Oven

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Falafel Omelet Pie in the Oven Recipe. Enjoy Middle Eastern food and learn how to make Falafel Omelet Pie in the Oven.

Ingredients

4 Tbsp cold butter
2¼ cups flour
¼ tsp salt
1 egg
¼ cup ice water

Method

Cut the frozen butter in small pieces.

Mix salt with flour.

Beat the egg.

Put flour in a blender, and then add the egg, the ice water and the butter gradually until a ball of dough is formed.

Wrap the dough well and keep in the refrigerator.

Spread the dough, sprinkle little flour on it. Put in a tray and press it until it takes the shape of the tray.

Pierce the middle of dough with a fork. Cover with aluminum paper and place in a preheated oven of 350 F. for 15 minutes.

Remove aluminum paper.

Mix a cup and half of Falafel paste with four eggs and fill the pie with it. Return to the oven and leave there for 45 minutes.

This pie can be served cold or can be heated easily in a microwave. The same pie can be used with different filling of vegetables, providing it is baked in an oven of medium heat, especially if the amount of liquid is much.

Chef Osama

More Falafel Recipes:

Falafel with Avocado Spread
Baked falafel with roasted eggplant salad
Falafel burgers
Lebanese Falafel
Falafel Sauce
Egyptian Falafel

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Honey Yogurt Cheesecake Recipe

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Honey Yogurt Cheesecake Recipe. Enjoy Middle Eastern food and learn how to make Honey Yogurt Cheesecake.

Quick and easy with a light citrus flavour.

Preparation time: 20 minutes
Cooking time: 40 minutes
Yield: 8

Ingredients

Yogurt "Cheese"

2 cups (500 mL) 2% yogurt
2 cups (500 mL) ricotta cheese (low-fat is fine)

Crust

2 cups (500mL) graham cracker crumbs
1 teaspoon (5 mL) finely grated lemon zest
1/4 teaspoon (1 mL) salt
1/2 cup (125 mL) unsalted butter, melted

Filling

1 recipe Yogurt cheese
1/4 cup (60 mL) honey
1 large egg
1 teaspoon (5 mL) finely grated lemon zest
1 teaspoon (5 mL) vanilla extract

Topping

1 1/2 cups diced fresh mango

Directions

Yogurt "Cheese"

Prepare yogurt “cheese” a day before needed. Stir yogurt and ricotta together and place in a cheese cloth (or large paper coffee filter) in a strainer. Place strainer over a bowl, wrap loosely with plastic wrap and chill for 24 hours. Discard whey (liquid in bowl), and refrigerate yogurt cheese until ready to use.

Crust

Preheat oven to 325 F (160 F).
Combine graham cracker crumbs, lemon zest, salt and melted butter and press into an ungreased 9-inch (22 cm) pie plate. Bake for 10 minutes, then cool while preparing filling.

Filling

For filling, stir yogurt cheese with honey, egg, lemon zest and vanilla. Spoon into cooled pie shell and bake for 30 minutes. Cool to room temperature, then chill at least 4 hours before serving.

Topping

Top with diced mango immediately before slicing.

Source: www.foodnetwork.ca 

More about Yogurt:

Crockpot Yogurt
Yogurt Mint Sauce
Non-Fat Yogurt Nutrition
How To Buy the Healthiest Yogurt: 5 Tips
A Tale of Two Yogurts
5 Ways to Use Yogurt as Nutritious Substitute

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Crockpot Yogurt Recipe - How to Make Crockpot Yogurt

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Crockpot Yogurt Recipe. Enjoy Middle Eastern food and learn how to make Crockpot Yogurt.
 
Ingredients:

3 quarts 1% low-fat milk
1 tablespoon plain gelatin
1/3 cup cold water
1 cup plain yogurt (with active cultures)

Directions:

Into your scrupulously clean slow cooker, place your milk. Heat on low until it reaches 185-195°F, 2 to 2 1/2 hours.

In a large measuring cup, sprinkle gelatin over cold water and let stand 15 minutes until bloomed. Add a few ladles of warm milk and whisk until gelatin is dissolved. Pour into the slow cooker and turn down to "keep warm" for 3 hours. (If your cooker does not have a "keep warm" setting, turn the cooker off and wrap it well in several layers of towels. Unwrap it and turn it back on low for the last 30-60 minutes of this time span.). It should be between 122-130°F before proceeding; if it's too warm, turn it off and let it cool.

In the same large measuring cup, place the yogurt. Add a few ladles of hot milk and whisk until smooth. Pour into crockpot and whisk to combine completely. Turn off pot and wrap in several layers of towels/blanket to trap the heat. (Do not use the keep warm setting at this point; it's too hot, and will kill the yogurt cultures.).

Divide into serving portions. You can flavor with fruit, jam or honey now, or when serving. A thicker Greek-style yogurt can be achieved by using whole milk, then scooping the finished yogurt into cheesecloth and allowing it to drain (in the refrigerator, suspended over a bowl) for 2-4 hours.

Source: www.food.com by DrGaellon
 
More about Yogurt:

Yogurt Mint Sauce
Non-Fat Yogurt Nutrition
How To Buy the Healthiest Yogurt: 5 Tips
A Tale of Two Yogurts
5 Ways to Use Yogurt as Nutritious Substitute
10 Reasons Yogurt is a Top Health Food

Save and share Crockpot Yogurt recipe 

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Yogurt Mint Sauce Recipe - How to Make Yogurt Mint Sauce

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Yogurt Mint Sauce Recipe. Enjoy Middle Eastern food and learn how to make Yogurt Mint Sauce. 

Prep Time: 5 minutes
Total Time: 1.25 hours

Ingredients

1 cup plain yogurt
1/2 cup fresh mint leaves, chopped
1 clove small garlic, minced
1 tablespoon fresh lemon juice
Salt and pepper to taste

Directions

Whisk all ingredients together.  Then, cover and refrigerate at least one hour to blend the flavors.

Source: www.recipetips.com

More about Yogurt:

Non-Fat Yogurt Nutrition
How To Buy the Healthiest Yogurt: 5 Tips
A Tale of Two Yogurts
5 Ways to Use Yogurt as Nutritious Substitute
10 Reasons Yogurt is a Top Health Food
Turkish Yogurt

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Non-Fat Yogurt Nutrition

Non-Fat Yogurt Nutrition

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to read this article about Non-Fat Yogurt Nutrition. 

Overview
Nonfat yogurt is a calcium-rich, low-calorie food. This fermented milk product offers healthy bacteria that can improve digestive health, and it may help lower cholesterol, suggests a study in the 2006 issue of the "Annals of Nutrition and Metabolism." In the study, young women experienced positive cholesterol changes after consuming either probiotic-enhanced yogurt or conventional yogurt. Some yogurt, however, may include too much sugar, making it a less healthy addition to your diet.

Types
Nonfat yogurt comes American style and Greek style. Both are produced in the same way, but manufacturers strain Greek yogurt to remove most of the liquid to create a thicker, creamier consistency. Because the resulting product is more concentrated, so is the protein content. Greek-style yogurt is also slightly lower in carbohydrates and sugars, because some is strained out with the whey.

Macronutrients and Calories
A 6 oz.-serving of American-style nonfat yogurt contains 80 calories and 12 g of carbohydrates. It offers 9 g of protein. In a 6-oz. serving of Greek-style yogurt, you get 90 calories and 7 g of carbohydrates. Greek yogurt provides 15 g of protein per serving.

Additional Nutrient Information
American-style yogurt contains more calcium -- 30 percent of the recommended dietary allowance -- while Greek-style has 20 percent of the RDA, based on a 2,000-calorie diet. Nonfat American-style yogurt also provides 30 percent of the RDA for riboflavin, 20 percent for vitamin B-12, 25 percent for phosphorus and 8 percent for magnesium and zinc. American-style yogurt also offers 400 mg of potassium per 6-oz. serving, just shy of the 467 mg in a banana.

Sugar Considerations
Plain nonfat yogurt contains naturally occurring sugars from the lactose in the milk. Greek-style offers about 7 g per 6-oz. serving; American-style offers about 12 g. Flavored yogurts, however, contain sugars added by the manufacturer, increasing the sugar content to 17 g to 32 g per individual container. The American Heart Association recommends women not exceed 24 g of added sugar daily and men 36 g of sugar daily.

Uses
Use nonfat plain Greek yogurt in lieu of sour cream on tacos, soups and stews or instead of mayonnaise in dips and creamy salads. Greek yogurt also makes a creamy dessert when eaten with fruit and no-calorie sweetener or a touch of honey. Use American-style plain yogurt instead of sour cream in baked goods or in lieu of milk on cereal.

Source: www.livestrong.com

More Middle Eastern Recipes & Articles:

How To Buy the Healthiest Yogurt: 5 Tips
A Tale of Two Yogurts
5 Ways to Use Yogurt as Nutritious Substitute
10 Reasons Yogurt is a Top Health Food
Turkish Yogurt
Yogurt

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How To Buy the Healthiest Yogurt: 5 Tips

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to read this article about How To Buy the Healthiest Yogurt: 5 Tips.

As when you purchase any food, read the label, both the "Nutritional Facts" panel and the list of ingredients. Look specifically at the following:

1. The best nutritional deal is plain yogurt, which has only two ingredients: live cultures and milk (whole milk, low-fat, or skim). The longer the ingredients list, the more calories you get and the less yogurt nutrition. In some highly-sweetened containers of yogurt, you're getting more calories in the sweetener than you are in the yogurt. Be sure to read the protein and sugar values on the nutrition panel. The higher the protein and the lower the sugar content, the more actual yogurt you're getting in the container. You can make fun flavored yogurts with your kids that please their tastebuds and give you control over the contents of the yogurt.

BEST YOGURT
Contains only live and active cultures and milk. Stonyfield's Organic Yogurts.

OKAY YOGURT
Contains live and active cultures , milk, and some filler ingredients.

DON'T-EVEN-BUY YOGURT
It might as well be pudding if it says "heat treated" on the label, and it may contain added sugar and stabilizers - and more!

2. The calcium content. The best yogurts provide 35 to 40 percent of the recommended dietary allowance for calcium in an 8-ounce container. Once the calcium gets below 30 percent of the DV, it's a good bet that the container is filled with a lot of less-nutritious filler.

3. Stonyfield's Organic Yogurts - the one we recommend - has the highest level of live and active cultures besides containing inulin.

Avoid yogurt that says "heat treated after culturing" on the label. This means that the yogurt was pasteurized after the healthful organisms were added, which dilutes the health benefits of the yogurt. Pasteurization deactivates the lactase and kills the live cultures, thereby obliterating two health benefits of yogurt. Heat- treating yogurt trades economic gain for nutritional loss. It prolongs the shelf life, but spoils its nutrition and health-food value. Lactose-intolerant persons who can tolerate yogurt containing live and active cultures may not be able to digest yogurt that has been heat treated. Yogurt-based salad dressings and yogurt-covered raisins, pretzels, and candy typically do not contain live and active cultures.

The National Yogurt Association has been urging the FDA not to allow products that do not contain live and active cultures to be called "yogurt."

4. Yogurt terms to watch for. There's a dizzying array of yogurts in the supermarket dairy aisle. Here's a key to the different types.

• Whole milk yogurt contains approximately 7 grams of milk fat per 8-ounce serving.
• Lowfat yogurt contains between 1 and 4 grams (0.5% to 2 %) of milk fat per 8-ounce serving.
• Nonfat yogurt contains less than 1/2 gram (less than 0.5%) of milk fat per 8-ounce serving.
• In Swiss or custard-style yogurt, fruit and yogurt are mixed together. To insure firmness, a stabilizer, such as gelatin, may be added. This is also called "blended yogurt." Swiss yogurt is fermented in vats and then transferred to cups. This process breaks the gel, so that artificial binders and stabilizers must be added.
• Fruit-added or plain yogurt has a runnier consistency. The whey, the clear liquid at the top, should be stirred into the solids.
• Yogurt also comes in liquid form, called "kefir," which may contain added sweeteners such as corn syrup.
• Heat-treated. Some yogurt manufacturers market "heat-treated yogurt" to prolong shelf life or decrease tartness and produce a more pudding-type texture. While perhaps more appealing to some, the heat treatment of the yogurt after the cultures have been added kills much of the health benefits of the yogurt.

5. The benefits of plain yogurt. Ounce for ounce, plain yogurt is more nutritious than fruit-added preparations. Notice the differences on the labels:

• Plain yogurt contains around one-half of the calories of the same amount of fruit-added yogurt.
• Plain yogurt contains almost twice the amount of proteins.
• Plain yogurt contains fewer fillers.
• Plain yogurt contains more calcium.
• Plain yogurt contains no added sugar.

If plain yogurt doesn't appeal to you, buy plain yogurt and flavor it with your favorite fruit. This way you control the sweeteners. 

Source: www.askdrsears.com

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