Coconut Overnight Oatmeal

  

Ingredients

 ⅓ cup old-fashioned rolled oats  

⅓ cup unsweetened coconut milk beverage 

Pinch of salt 

⅓ cup dried apricots 

1 tbsp hazelnuts

1 tsp maple syrup / honey

 

Instructions

Combine oats, coconut milk and salt in a jar or bowl. Cover and refrigerate overnight. In the morning, heat if desired. Top with apricots, hazelnuts and maple syrup. 

 

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Pumpkin Overnight Oats

  

Ingredients

½ cup rolled oats 

⅓ cup unsweetened almond milk (or other non dairy milk) 

 3 tbsp pumpkin puree 

2 tsp pure maple syrup 

½ tsp vanilla extract 

¼ tsp cinnamon pdr 

Pinch of salt 

Toasted pumpkin seeds or pecans, for garnish 

 

Instructions

Combine oats, milk, pumpkin, maple syrup, vanilla, cinnamon and salt in a pint-size jar; stir well. Cover and refrigerate overnight. 

To serve, top with pumpkin seeds (or pecans), if desired.

Tip: People with celiac disease or gluten sensitivity should use oats that are labeled "gluten-free," as oats are often cross-contaminated with wheat and barley.  

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4 Vegetables You Should Always Buy Canned, Not Fresh

Key points

Canned vegetables are nutritious, affordable and convenient.

Dietitians recommend canned pumpkin, beans, artichokes and hearts of palm over their fresh counterparts.

Use canned veggies in soups, salads, pasta or snacks.

We all know we should be eating more vegetables. In fact, you might dutifully stock your fridge with plenty of fresh vegetables every week from the grocery store. But sometimes life happens and your once-fresh veggies are wilting in the crisper drawer a week or two later. (We’ve done it too!) That’s where canned vegetables can come in handy. Their long shelf life means you can worry less about them going bad before you’ve had a chance to cook them up. 

Canned vegetables carry the stigma that they’re less nutritious than their fresh or frozen counterparts, but they are actually highly nutritious as well as convenient and affordable. In fact, they count just the same as fresh or frozen vegetables toward the recommended three servings of vegetables per day. And did you know that the canned version of some vegetables may be the better option over fresh? We asked dietitians, and these were the four vegetables they recommend buying canned versus fresh. 

1. Pumpkin

Cooking pumpkin from the raw squash can be quite time consuming—that’s why reaching for the canned option is so convenient. “When you need pureed pumpkin for a baked good or sauce, or simply want pumpkin when it’s out of season, the canned variety is the way to go. You always know what you’re getting consistency-wise, plus you still get all the beta-carotene and fiber benefits,” says Jackie Newgent, RDN. 

Speaking of fiber, pumpkin provides an impressive 3.5 grams per ½-cup serving of canned pumpkin. Most of that fiber is soluble fiber, which forms a gel in the digestive tract, making stools easier to pass and helping to lower cholesterol. Adding canned pumpkin to your diet is also a good way to score more potassium. Most of us aren’t getting enough of this mineral that plays a critical role in hydration and blood pressure control. Just be sure to pick up 100% canned pumpkin without added sugars or salt. Beyond fall baking, use your canned pumpkin throughout the year in oats, smoothies and soups.

2. Beans

“Canned beans are affordable, accessible, nutrient-dense and incredibly convenient,” says Lauren Harris-Pincus, M.S., RDN. Unlike dried beans, which often need to be soaked and then cooked, you can just pop open a can of beans and add it straight into your recipe alongside a host of nutrients. “Canned beans offer a double bonus of 7 to 9 grams of plant-based protein plus 5 to 8 grams of fiber per ½ cup drained. They also contain folate, potassium, iron and zinc, as well as antioxidants,” adds Harris-Pincus.

Canned beans do have more sodium than the dried variety, but that doesn’t have to be a deal-breaker. “For anyone concerned about sodium, look for low-sodium varieties or simply rinse the beans well to remove up to 41% of the sodium,” she suggests.3 Keeping your pantry stocked with beans opens up a variety of culinary opportunities. “Add beans to salads, soups, salsas, veggie dishes, tacos, whole-grain bowls or dips like hummus. Roast some canned chickpeas with your favorite spices for a crunchy, protein- and fiber-packed plant-based snack,” she suggests.

3. Artichokes

Artichokes are an intimidating vegetable to cook from fresh—so skip the prep work and opt for canned ones instead. “It doesn’t get much easier than zipping open a can of artichoke hearts and then plopping the tender veggies into pastas or salads … or onto pizza!” says Newgent. “They’re naturally packed with gut-friendly fiber, including inulin, which is a prebiotic fiber,” she adds.4 Those prebiotics can have a positive impact on your gut health since they feed the good bacteria in your gut microbiome. Just ½ cup of canned artichoke hearts provides a whopping 4 grams of fiber.5

Artichokes are also surprisingly rich in antioxidants, plant-based compounds that can tackle both oxidation and inflammation by neutralizing free radicals—unstable molecules that can damage your body’s cells and contribute to disease.6

4. Hearts of Palm

Canned vegetables can help you add variety to your vegetable routine. Since canned varieties are prepped and precooked, buying canned can make adding a new veggie less intimidating. Pincus suggests giving hearts of palm a try if you haven’t already. “Hearts of palm feel fancy when added to salads, dips, eaten solo as a snack, or even as a faux substitute for seafood. They are a rare find if looking for a fresh variety due to their very short shelf life. Canned hearts of palm are easy to access and shelf-stable to enjoy whenever you need them,” says Pincus. Hearts of palm can help you double down on gut health. For one, they are a good source of fiber, providing 3.5 grams per 1-cup serving.7 Second, they also provide prebiotics to help your beneficial gut bacteria thrive.8

Easy Ways to Enjoy Canned Veggies

Now that you’ve stocked your pantry, here are some easy ways to put those canned vegetables to good use. 

• Stir them into eggs. Think of eggs as a blank slate that only gets better as you add veggies, cheese and seasonings. Try stirring some canned beans or tomatoes into your next scramble, or fill your omelet with canned veggies like artichoke hearts.
• Add them as salad toppers. Many canned vegetables work well on a salad. Canned beans are a no-brainer for added fiber and protein, while artichoke hearts and hearts of palm can give your salad a fiber and flavor boost. 
• Make a quick soup. To cut down on prep time, use canned vegetables to make a quick soup—no chopping required. Just combine a few cans of veggies, some beans and broth, then season to taste. Don’t overlook canned pumpkin as a tasty addition to soups and chili as well. 
• Pair with pasta. Canned vegetables are an easy and convenient way to add more nutrients and fiber to pasta dishes. Just stir them straight into the sauce or add to baked pasta dishes. 

 

 

 

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Mango & Avocado Toast

Ingredients:

1 Alphonso mango (ripe but firm)

1/2 ripe avocado

1/2 small red or white onion, very finely diced

1/2 small tomato, seeded and finely diced

4–5 jalapeño slices, seeded and finely chopped (adjust to taste)

1/2 lemon (juice)

1 tbsp red chilli flakes or finely chopped fresh green chillies (choose one)

Salt to taste (about 1/4–1/2 tsp)

Fresh coriander chopped, for garnish

1–2 slices good-quality bread (sourdough, multigrain, or rye)

1 tsp olive oil or butter for toasting (optional)

 

Instructions

Toast or grill your bread slices until golden and crisp at the edges. For extra flavour, brush lightly with olive oil or butter before toasting. Set aside on a plate.

Peel the Alphonso mango and cut the flesh off the stone. Finely dice about three-quarters of the mango; reserve a few small cubes for garnish.

Halve the avocado, remove the pit, and scoop the flesh into a bowl. Mash lightly with a fork—leave some small chunks for texture.

To the mashed avocado, add the finely diced mango, onion, tomato, and chopped jalapeño.

Sprinkle in the chilli flakes (or chopped green chillies), add salt, and squeeze in the juice of half a lemon. Mix gently but thoroughly so flavours combine without turning into a puree. Taste and adjust salt, lemon, or heat as needed.

Pile the mango‑avocado mixture generously onto the toasted bread. Press lightly so it adheres but keep it rustic.

Finish with the reserved mango cubes, a sprinkle of chilli flakes if you like more heat, and a generous scattering of chopped coriander.

Serve immediately while the toast is still crisp. Pair with a chilled herbal tea, coffee, or a citrus sparkling water. For a heartier meal, add a fried or poached egg on top.

To eat with chips: spoon the mixture into a shallow bowl and serve with sturdy tortilla or papad chips for scooping. 

 

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Mango Pudding

  

Ingredients

500 g Mango, peeled and de-seeded

 2 tbsp Granulated sugar, to taste

240 ml Evaporated Milk (1 cup)

1 tbsp Gelatin powder

1/4 cup Cold water

Mango and evaporated milk to serve

 

Preparations

Combine the gelatin and cold water in a bowl and set aside to bloom

Put the peeled and pitted mango in a blender and blend until smooth

Add the sugar and evaporated milk to the mango puree and pulse until just combined

Melt the gelatin in the microwave at 10 second bursts, stir until completely dissolved

Add the gelatin to the blender and pulse until smooth

Pour the mango pudding mixture into your glasses of choice and tap gently on your countertop to remove any bubbles

Place in the fridge to chill for at least 2 hours

Remove from the fridge top with more evaporated milk and mango chunks.

 

 

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Mango Salad

  

Ingredients 

2 ripe mangoes peeled and diced

1 bell pepper diced

1 cucumber diced

½ red onion thinly sliced

½ cup fresh basil sliced

Homemade Dressing

 

3 tbsp lemon juice

 

 

 

 

2 tbsp honey if vegan, or maple syrup

 

 

 

 

1 tbsp avocado oil or olive oil

 

 

 

 

1tbsp fresh ginger root grated or minced

 

 

 

 

¼ tsp red chili flakes

 

 

 

 

¼ tsp salt

 

 

 

 

 

 

Method

 

 

 

 

In a large serving bowl, combine the mango, bell pepper, cucumber, onion and basil. Mix well. 

 In a small bowl, combine the lemon juice, sweetener, oil, ginger, red chili flakes and salt. Whisk until smooth.  

  

 

Pour the dressing over the salad, then toss to coat. Mix and serve at once.

Notes

Alternatively, to save dishes and time, you can just combine all of the ingredients in a bowl and mix until thoroughly combined.  

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Mango Icecream

  

INGREDIENTS

 2large mangoes, ripe and juicy – to make 2 cups puree 

395 g / 14 oz sweetened condensed milk (1 can)

2 cups thickened cream / heavy cream / whipping cream , cold

 

• Dice the flesh of the mango (see video for how I do it). Puree using a blender, food processor or stick blender then measure out 2 cups of mango puree (about 2 1/4 cups of diced mango).
• Pour puree into a non stick skillet over medium low heat. Cook, stirring constantly, for 8 – 10 minutes or until it reduces by half. The test is when you can drag a wooden spoon across the skillet and the path remains there for a second (see video). Or measure out the puree to ensure it’s reduced to at least 1 cup – less is even better!
• Cool puree.

Ice Cream

• Combine cooled mango and condensed milk in a bowl. Add food colouring if using. Whisk until combined.
• Beat cream with a hand held beater or stand mixer until stiff peaks form (see video).
• Take a scoop of cream and put it in the mango mixture. Fold through until mostly combined – lumps is fine (this is just to lighten it up a bit).
• Then pour the mango mixture into the cream. Fold through  rather than mixing vigorously like you would cake batter, until lump free. This will take a few minutes.
• Pour into a container (preferably with a lid). I recommend glass, if you can, or other non reactive container.
• Place a piece of baking / parchment paper on the surface. Then place lid on or using cling wrap.
• Freeze for 12+ hours.
• Remove parchment paper. Stand for 5 minutes to soften slightly, then scoop and serve!
• If frozen for 24 hours or longer, it will need a couple of extra minutes to soften to a scoop able consistency.

Recipe Notes:

1. Reducing the mango puree by half is key to a) intenser mango flavour in the ice cream 2) avoiding tiny fine bits of icicles (really tiny, barely there) in the ice cream. This is because using plain pureed mango that hasn’t been reduced has a much higher water content and the water is what causes the icicles. You can actually skip the step of reducing the mango puree. Just be aware that you will notice some fine bits of iciness in the ice cream. Doesn’t bother me at all, it is still SUPER creamy!!  2. Between 12 to about 18 hours of freezing, the ice cream only needs a couple of minutes to soften before being easy to scoop and serve. After that, the ice cream becomes harder and will need around 5 minutes. The unique thing about this recipe is that the ice cream doesn’t go from rock hard to melted liquid, it will soften so it’s scoopable like traditional ice cream you buy in tubs from the shops!

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs