Blackberry Banana Milkshake

Homemade Juices, Milkshakes and Smoothies can be a great nutritional supplement for almost any diet and keeping body in healthy.

INGREDIENTS:

• Fresh Blackberries – 1 cup
• Very ripe banana – 1
• Whole Milk – 1 cup

METHOD:

Place all the ingredients in your blender and blend on high about 1 minute, or until all ingredients are incorporated together. Pour into two glasses. Serve immediately.

Depending on your tastes, you can change the amounts of milk, berries and banana and it will still be delicious!

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Baked Spicy Chicken Breast with Vegetables

Boneless, skinless chicken is an easy dish to bake as well as delicious to taste.

INGREDIENTS:

• Chicken Breasts –  2 nos.
• Montreal Chicken Seasoning – 1 tsp. (Montreal chicken seasoning Ingredients: Garlic, Salt, Onion, Black Pepper, Parsley, and Red Pepper, Orange Peel, Paprika, Green Bell Peppers, and Sulfiting Agents)
• Olive oil – 3 tsp.
• Salt – to taste

To Dry Roast:

• Turmeric powder – 1/8 tsp.
• Red Chilly powder – 1 tsp.
• Coriander powder – 1 tsp.
• Black pepper powder –  1/2 tsp. (optional)
• Fennel powder – 1/4 tsp.
• Cinnamon powder - 1/4 tsp.
• Cloves powder – 1 small pinch

To Garnish:

• Red or yellow or orange bell pepper – 1/2  cup  ( cut into 2 inch pieces
• Diced onion  -  1/2 cup ( cut into 2 inch pieces)
• Broccoli florets – 1 cup

PREPARATION METHOD:

• Heat a small pan in low-medium flame and add turmeric powder,coriander powder,red chilly powder,fennel powder, cinnamon, cloves powder and roast well till become golden brown color.
• Allow the roasted powders to cool for 10 minutes.
• Take all the roasted powders, Montreal Chicken Seasoning and salt in a small mixing bowl. Make a thick paste by adding 1 or 2 Tsp. of olive oil. Check for salt. If needed, add salt and  keep it aside.

Defrost the chicken if you are using frozen chicken:

• Place frozen chicken in the refrigerator the day before you plan to cook it. This is the safest way to defrost it.
• Thawing chicken in a microwave is a quick method but is not recommended because of the difficulty in determining the proper defrosting time.
• Thawing the chicken in cold water is a faster method than thawing in the refrigerator. 
•  Rinse chicken breasts: Place the chicken  breasts in a bowl, set in the sink and let  COLD water run over it. The water does not have to be turned on full blast, just a steady stream. Rinse them well under cold running water.

** Hot water on raw meat will cause bacteria to grow and cause a person to get sick.**

• Pat dry  them with a paper towel. Discard the paper towels immediately and clean up any chicken juices promptly.
• Cut each chicken breast into 4 pieces. ( you will get 8 good sized pieces from 2 chicken breasts)
• Carefully cut small crosswise slits down the length of each chicken pieces, being careful not to cut all the way through. This will help the marinade penetrate  the chicken better, help it to cook evenly, and it also looks nice when the chicken pieces are cooked.
• Rub the surface of the chicken pieces with 2 teaspoons of olive oil. Because boneless, skinless chicken is low in fat, it can dry out very easily in the oven.
• Now  marinate the chicken pieces with spicy thick paste. Rub the marinade all over , coating all the chicken pieces  well.
• Place them in a plastic container or a large resealable plastic bag and let the chicken sit in the marinade for two to eight hours (or even overnight) in the refrigerator to absorb flavors.

• Preheat oven to 375 degree  F.
• Prepare a baking pan : Line a baking pan or dish or cookie sheet with aluminum foil, and coat the foil with a non-stick cooking spray. This not only makes removing the cooked chicken pieces  from the pan easier, but also it will also speed clean-up.
• Place the marinated chicken pieces   in the prepared pan:  Arrange them  in a single layer in the pan. Make sure that none of the pieces are overlapping. They should be laid flat and spaced evenly throughout the pan.
• Baking : Bake chicken pieces , uncovered, for about 40 minutes or  bake them until the juices from the chicken run clear. Do not overcook but allow chicken to become a beautiful golden crisp color.
• Line a baking pan or dish or cookie sheet with aluminum foil.
• Wash well and cut all the vegetables and arrange them in  the prepared pan. keep it aside.

• Remove the pan from the oven when chicken pieces are fully cooked.  Let the chicken sit for 5  to 10 minutes before plating. The chicken will still cook for a bit after you remove it from the heat.
• Now bake the bell peppers, broccoli and onion for 10 minutes.
• Transfer to a plate and Serve: Place the baked spicy chicken breasts pieces on a plates and Serve warm with baked bell peppers, broccoli and diced onion.

Note:

• You may use a substitute for olive oil, such as canola oil, coconut oil, or another cooking oil.
• Raw chicken should be rinsed and patted dry with paper towels before cooking.
• As a general guideline, bake boneless chicken breasts at 325-350 degree F for 20-25 minutes and bake bone-in chicken breasts at 325-350 degree F for 30-45 minutes.
• Use meat thermometer  to make sure that the chicken is fully cooked. Insert the thermometer horizontally into center of a chicken piece. For a completely cooked chicken, the thermometer should read between 160 and 165 degrees Fahrenheit (71 to 74 degrees Celsius).
• Cooking time for baking chicken depends on the temperature of the chicken, how hot the oven is, and the thickness of the chicken breasts.

Warning : 

• Chicken should never be thawed out on the kitchen counter.
• Raw chicken is a common carrier of salmonella bacteria. Fortunately, the bacteria can be killed with complete cooking, but take care to always  wash your hands after touching raw chicken. If bacteria are transferred to work surfaces, utensils, or hands, they could contaminate other foods, as well as the cooked chicken, and cause food poisoning. With careful handling and proper cooking, this is easily prevented. So immediately dispose of any marinade or brining solution.
• Cutting boards and knives must be washed in hot sudsy water after using and hands must be scrubbed thoroughly before and after handling raw chicken . Wash well all the utensils used on the raw chicken. Wash down your preparation area and sink with a cleaning solution.
• Never rinse Raw chicken with warm or hot water. Hot water on raw meat will cause bacteria to grow and cause a person to get sick.

I got most of the tips and very good preparation method  from the site  http://www.wikihow.com/Bake-Chicken-Breast

 

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Tomato Lemon Basil Juice

This Bruschetta Tang is really delicious and good for health. It is very high in dietary fiber, Iron, Potassium, Magnesium, Vitamin A, Vitamin B6 and Vitamin C.  Also it is very low in saturated fat and low in Sodium. Tomato Lemon Basil Juice is high in Manganese, Niacin, Phosphorous and thiamin.



INGREDIENTS:

• Tomatoes – 2 nos
• Garlic cloves , peeled – 2 nos
• Basil leaves – 20 nos
• Lemon, peeled – 1/2

METHOD:

• Peel a garlic clove.
• Wash well tomatoes, basil leaves, and lemon.
• Peel the lemon.
• Push all ingredients through your Juicer ( I am using Hamilton Beach Big Mouth Juice Extractor) and serve immediately.

NOTE:
Bruschetta Tang juice is high in Sugar.

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Morning Glory Juice

Vegetables and Fruits juices are power-packed with nutrition and a great way to kick start your day. It is really great if you’re looking to get cleansed, detoxed, and lose weight.

INGREDINETS:

• Granny Smith Apples ( peeled and cored) – 2 nos
• Cucumber (peeled and cored) – 1 no
• Blueberries – 1 cup
• Red Grapes – 2 cups
• Kale leaves – 2 nos
• Ginger – 1" piece

METHOD:

• Wash all the ingredients well.
• Lay the cucumber on your cutting board in a vertical position. Slice it in half starting at the top and ending at the bottom. Place a small  spoon near the top end of one cucumber half so that the tip of the spoon rests on the light green flesh. Scrape the seeds out with the tip of your spoon, starting at the top of the cucumber and finishing at the bottom. Discard the seeds.
• Using a sharp knife, cut the apple into half from top to bottom. With a small spoon scoop out the seeds and fibrous sheathes of each half of the apple. Remove the stem and bud ends of the apple with your knife.
• Push all ingredients through your Juicer and serve immediately ( I am using Hamilton Beach Big Mouth Juice Extractor).

• If you’re working with a blender, chop all the ingredients and put them into a powerful blender with 200 ml of water. Pass the mixture through a fine-mesh strainer and drink immediately.

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Healthy Vegetable Egg Omelet

A vegetable- egg omelet or vegetable pancake makes a filling and nourishing meal, whether it’s for breakfast, lunch or dinner.

INGREDIENTS:

• Eggs – 2 nos
• Spinach, chopped – 1/4 cup
• Red onion, finely chopped – 1/4 cup
• Green chillies, finely chopped – 3 nos
• Tomato, finely chopped – 1 medium
• Cabbage, finely chopped – 2 Tbsp.
• Black pepper power – 1/4 tsp.
• Salt – To taste (1/4 tsp)
• Olive oil – 1 Tbsp

Extra vegetables:

You can choose your favorite vegetables to place and fold in the omelet. I used the following:

• Broccoli – 1 floral, wash well and separate into 4, 5 small pieces.
• Cauliflower – 1 floral,  wash well and separate into 4, 5 small pieces.
• Carrot 1, cut into 3 inch long thin pieces.

METHOD:

• Begin with vegetable preparation. Wash all vegetables thoroughly. Chop spinach, tomato, red onion, green chillies  and cabbage  into small pieces.
• Crack the eggs into a bowl and whisk well with a fork or hand whisk.
• Add Black pepper power,  salt and mix well.
• Add the remaining ingredients (chopped vegetables) except olive oil. Mix everything well.
• Heat oil in a Dosa tawa or non-stick pan in medium flame. When tawa become hot pour the egg vegetable mixture to the pan and and spread evenly starting from the center.
• Close it with a lid and allow to cook for 2 minutes.
• When you see the edges of the omelet  starts turning golden brown color, carefully turn it on other side and cook for 2 minutes.

• Switch off the stove.
• Place the raw vegetables (broccoli, cauliflower, and carrot) over half of cooked vegetable omelette.
• Fold it over to cover the vegetables.

• Slide your delicious omelet onto plate and enjoy!!!!

NOTE:

• If you want to use red chili flakes (1/4 tsp) , no need to add green chillies.

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Strawberry Mango Peach smoothie

INGREDINETS:

• Frozen Strawberry, Mango, and Peach – 2 cups (you can choose your favorite fruits)
• Milk– 2 cups
• Honey – 2 Tbsp

METHOD:

1. Process all ingredients in a blender until smooth.
2. Pour into glasses.
3. Serve immediately.

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Peach Oats Milkshake

INGREDIENTS:

1. Peaches – 4 nos
2. Oats – 1/2 Cup (old fashioned rolled oats recommended)
3. Milk – 1 cup
4. Warm water – 1 cup
5. Honey – 3 Tbsp

METHOD:

• If you want, cook oats by adding 2 cups of water in a small pot or pan  for a minute or two, stirring often until it becomes thick and bubbly.
• If you want, you can boil the milk and allow it to cool.
• Slice the peaches in half. Cut or scoop out the peach flesh.
• Now place all the 1 to 5  ingredients in a blender /juicer and blend on high until creamy and smooth.
• Chill in refrigerator or pour into glasses immediately and enjoy.

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Kale Banana Juice

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Kale, also known as borecole, is one of the healthiest vegetables on the planet.

INGREDINTS:

Curly  kale leaves, chopped and stem removed – 3 cups

Ripe banana – 2 nos

Honey – 2 Tbsp

One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K.

 

METHOD:

How to wash and clean Kale leaves:

1. Place a colander in your sink and place whole kale leaves in it . Rinse the kale leaves under cold water to remove any grime.
2. Now spread the leaves out on a large kitchen towel and roll them up into a cylinder. This dries the leaves.
3. Fold each leaf in half, then cut away the stems. Otherwise, Lay the kale leaves flat on your cutting board. Run your knife vertically down the side next to the stem to remove one side of the leaf, then repeat the process on the other side of the stem to remove the other portion of the leaf. Repeat the process on the other leaves, and then discard the stems.
4. Chop the kale leaves into 1” pieces.
5. Now add chopped kale to the blender, along with 2 cups of water.
6. Blend kale leaves until they are completely broken down and smooth.
   Add one cup of water if needed.
7. Gradually pour the kale mixture through a fine mesh sieve or strainer or JUICE STRAINER  to separate the pulp from the juice. Press to extract as much juice from the mixture as possible. Add additional water, pressing through the solids, as needed.  The pulp can be used in composting or to make veggie burgers and baked goods.

• Now pour the extracted juice back to the blender, with chopped banana and honey.
• Blend on high for 2 minutes till creamy and smooth.
• Pour into glasses and enjoy.

Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and “O”grams of fat.

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ABO Milkshake

This is Apple Banana Oats Milkshake recipe.



Homemade juices, smoothies  and milkshakes can be a great nutritional supplement for almost any diet and keeping body in healthy.



INGREDIENTS

1. Ripe  Jamaican banana – 1 no
2. Apple, (Peeled, cored and chopped)– 2 nos
3. Oats – 1 cup
4. Fat free Milk – 1 cup
5. Warm water – 1 cup
6. Cardamom Powder  – 1 pinch (optional) [ you can use 2 drops of Vanilla essence instead of  Cardamom Powder )
7. Honey – 1 or 2 Tbps.

METHOD:

• Boil the milk and allow it to cool.
• If you want, you can cook oats by adding 2 cups of water in a small pot for a minute or two, stirring often until it becomes thick and bubbly.
• Remove oats from heat and allow it to cool.
• Now place all the 1 to 7  ingredients in a blender /juicer and blend on high until creamy and smooth.
• Serve immediately or  Chill in refrigerator ,  pour into glasses and enjoy.

People who have higher intakes of fruits and vegetables generally have a lower risk of heart disease and certain cancers.

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Apple Carrot Celery Juice

Home made juices, smoothies  and milk shakes can be a great nutritional supplement for for almost any diet and keeping body in healthy.

INGREDINETS:

• Apple (Peeled, cored and chopped) - 2 nos
• Carrot (Peeled and grated) - 2 nos
• Celery stalks – 3 nos, large
• Water or Milk – 1/2 cup (optional)

METHOD:

1. Wash all ingredients thoroughly.
2. Core and peel apples. Cut into segments.
3. Peel and chop carrots.
4. Cut celery into 1-inch sticks.
5. Run all ingredients through a juice or blender and and blend until creamy and smooth.
6. Pour into glasses and serve immediately . If you want, add ice cubes and serve.

Red apples contain an antioxidant called quercetin, which can help boost and fortify your immune system, especially when you're stressed out. Apples are low in  calories and fat, low in sodium, and contain vitamins and minerals as well as fiber. These can all help you to lose weight in different ways. The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger.

Carrots reduce the risk of lung cancer, breast cancer and colon cancer. Carrots are known by herbalists to prevent infection. Carrots are mostly contain water and fiber, they are low in calories. Eating one cup of raw carrots will only add up to about 50 calories.

Celery is a great choice for the person who are interested in  watching weight. One large stalk contains only 10 calories. Celery reduces inflammation and  regulates the body’s alkaline balance.

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Strawberry Banana Smoothie

Blueberry Banana Smoothie / Milkshake is an amazing quick and easy breakfast, snack or dessert which provides a range of nutritional benefits. Bananas supply fiber, which protects bowel health and helps regulate digestion. Banana Promotes Cardiovascular Health. The amount of potassium in bananas also make them a good fruit to eat to decrease your risk of kidney stones. The tryptophan content of bananas which lead to the production of serotonin also helps regulate mood, sleep patters, muscle contraction, appetite, memory and learning. Strawberries promote good eyesight and decrease symptoms of arthritis. Strawberries are chockfull of antioxidants, that can help lower blood pressure, ensure a healthy immune system, and ward off the development of age-related ocular diseases, such as cataracts and macular degeneration. The phenols in strawberries also fight against many inflammatory disorders, such as osteoarthritis, asthma and atherosclerosis, by inhibiting the enzyme cyclooxygenase (COX) in the same way that the drugs aspirin and ibuprofen do. Strawberries, however, do not carry unwanted side effects like stomach and intestinal bleeding.



INGREDIENTS:

• Fresh Strawberries, hulled –  10 nos
• Ripe  Jamaican banana (Peeled  and chopped) – 1 no
• Oats – 1/2 Cup (old fashioned rolled oats recommended)
• Milk – 1 cup
• Water – 2 cups
• Honey or Sugar – 2 tbsp [or to taste]
• Cardamom Powder – 1 pinch

METHOD:
Easy way to cut up strawberries that is also fast:

1. I used to place Strawberries  in a colander and rinse them with cool water.  Then spread the strawberries in a single layer on a clean kitchen towel or layers of paper towels and pat them dry.
2. Now start by picking off the green tops from every strawberry. Just try to get most of it off.
3. Cut the tops off the strawberries with a knife. Don't cut the nice red part, just cut the raw, green or white part off. (To make juice or milkshake or smoothies, it is not necessary to cut the strawberries)
4. Slice each of them lengthwise to get  2 equal parts.
5. To easily cut strawberries,  turn each strawberry upside-down onto the freshly cut top. Now, cut right down the middle. Turn the strawberry around and cut down the middle again to make quartered strawberries. Repeat for each berry.

• In a blender or mixer add strawberries, banana, milk, water, oats, cardamom powder, and honey and blend until creamy and smooth.
• Pour into glasses and serve immediately. 

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Blueberry Banana Smoothie

Blueberry Banana Smoothie / Milkshake is an amazing quick and easy breakfast, snack or dessert which  provides vital nutrients necessary for healthy hair, skin, and nails, as well as an enduring energy boost. This low calorie smoothie / Milkshake  is loaded with  dietary fiber to help regulate your blood sugar, protein to build muscle and rev up  your metabolism, and omega-3 fatty acids to boost your heart and brain health.



INGREDIENTS:

Fresh Blueberries – 1 cup

Ripe  Jamaican banana (Peeled  and chopped) – 1 no

Oats – 1/2 Cup (old fashioned rolled oats recommended)

Milk – 1 cup

Water – 1 or 2  cups

Honey or Sugar – 2 tbsp [or to taste]

Cardamom Powder – 1 pinch

METHOD:
How to Clean Blueberries:

1. Put the blueberries into a strainer.
2. Pick out berry stems.
3. Wash them well under cold water. Shake the blueberries under the cold water, in the strainer.
4. After shaking the blueberries, let the strainer sit under the water while you check again for stems, leaves, bugs, and so forth.
5. Gently pat the blueberries dry with a paper towel or clean dish rag. Make sure you don't squish the blueberries.

• Now place all the 1 to 7  ingredients in a blender /juicer and blend on high until creamy and smooth.
• Pour into two glasses; serve immediately.

 
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