White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites recipe. The Way to be a healthy weight balancing energy in and energy out
Achieving or maintaining a healthy weight is all about balancing the energy we take in using all the energy we burn (energy out).
Tips for watching the energy you require in:
Enjoy a variety of foods from each of the five food groups from the quantities recommended Observe your portion sizes especially foods and beverages that are high in kilo-joules Limit your intake of energy-dense or high kilo-joule foods and drinks (check the kilo-joules on the menu when exercising ) Should you have an energy-dense meal, choose food or drinks that have fewer kilo-joules at other foods in the day.
Tips for seeing the energy you burn off:
Be active in as many ways as possible through the day take the stairs instead of the lift, get off the bus a stop early and walk break up sitting time at work Exercise regularly at least 30 minutes of moderately intense activity on most occasions Do more action when you consume more kilo-joules.
Reaching and maintaining a healthy weight is good for your general energy and well-being and helps prevent many ailments.
Before you jump to White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites recipe, you may want to read this short interesting healthy tips about Heart Friendly Foods You Need To Be Eating.
You already are aware of how important it is to have a heart that is healthy. Think about this: How can the rest of your body stay healthy if your heart is in bad shape? You already know that daily exercise and a healthy lifestyle are imperative in terms of the general health of your heart. Do you know, though, that some specific foods are terrific for making your heart feel better? If you want to know which foods you should be eating to improve your heart health, keep reading.
Be aware that blueberries are terrific for your heart. Blueberries are loaded with antioxidants, in particular pterostilbene. Pterostilbene performs so much like the resveratrol found in grapes. This antioxidant may be able to help your body improve its ability to process the fat and cholesterol you take in. When your body is good at breaking down these things, they aren’t going to accumulate in your body and or cause heart problems. This, basically, makes your heart healthy.
There are lots of foods that are terrific for your body. The truth is that all the foods that we’ve talked about here can help your body in a variety of ways. The foods mentioned are particularly great for the heart, though. Introduce these foods into your diet regularly. Your heart will benefit from it!
We hope you got insight from reading it, now let’s go back to white bean and swiss chard egusi soup with seed coated polenta bites recipe. You can have white bean and swiss chard egusi soup with seed coated polenta bites using 20 ingredients and 12 steps. Here is how you cook it.
The ingredients needed to make White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites:
- Provide 1 Cup Small White beans soaked for 2 hours
- Prepare 3 tablespoons coconut oil
- You need 1 medium onion, finely chopped
- Get 3 Small Red chillies, finely chopped with their seeds
- Prepare 1 Tablespoon dried mixed herbs
- Take 4 Cups Green Swiss Chard (Spinach), vein removed and chopped
- Prepare 2 Jam tomatoes, sliced
- Use 2 Cubes vegetable stock
- Take 500 ml hot water
- Use 3 tablespoons oat bran
- Use 3 tablespoons ground egusi
- Take 1 teaspoon dried garlic flakes
- Prepare 1/2 Cup polenta
- Take 2 Cups boiled water
- Prepare Pinch salt
- Provide 1 teaspoon butter
- Take 3 tablespoons mixed seeds
- Get 1/2 teaspoon herbal salt
- You need 1 Tablespoon coconut oil
- Get 2 Cloves fresh garlic finely chopped
Steps to make White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites:
- Method for the soup: Boil the beans in a pot with 2 cups of boiling water. Put the lid on, boil until the water dried out. Add another cup of boiling water and boil again until the water dried out.
- Reduce the heat to medium and add to the beans the coconut oil, onion, chillies and 2 cloves fresh garlic. Sauté for 15 minutes.
- Add the mixed herbs and Swiss chard. Cook for another 15 minutes.
- Dilute the one vegetable stock cube in 500ml hot water and add this to the pot. Add the sliced tomatoes. Reduce heat to low. Simmer for 15 minutes.
- Add the second vegetable stock cube directly to the pot - no need to dilute. Add the egusi powder and garlic flakes. Simmer for another 15 minutes and switch the stove off. The soup is ready.
- Method for the Polenta bites: Add the boiled water to a pot on low heat. Add salt and polenta, whisking to avoid lumps.
- Add butter and let it cook for 20 minutes with the lid on.
- Pour the polenta into a container and let it cool off completely. It will harden.
- Add seeds and herbal salt into a bowl.
- Slice polenta into cubes and rub the cubes in the seeds and salt mixture.
- Heat the coconut oil on high and fry the polenta until seeds are golden brown.
- Serve soup in a bowl and add Polenta bites on top.
Another thank you to our reader, herewith some tips of preparing food safely.
It is very important to prepare foods safely to assist stop harmful germs from spreading and growing. You can take some steps to help protect yourself and your family from the spread of harmful germs. Jump to table of contents Wash your hands
Your hands can easily spread bacteria around the kitchen and onto food.
Before starting to prepare food After touching raw foods such as meat, poultry and vegetables After going to the toilet After touching the bin after touching pets
Don’t forget to wash your hands thoroughly as well, because wet hands spread bacteria more easily. Maintain worktops clean
Before you start preparing meals, it’s important worktops, kitchen utensils and chopping boards are clean. If they’ve been touched by raw poultry, meat, eggs or vegetables you will need to wash them thoroughly.
You should change dish cloths and tea towels regularly to avoid any bacteria growing on the substance.
Raw foods such as meat, fish and veggies may contain harmful bacteria which can spread quite easily by touching:
other foods worktops chopping boards Knives
You should keep raw foods from ready-to-eat food, like salad, bread and fruit. This is because these types of food won’t be cooked before you eat them, so any bacteria that get on the meals will not be killed.
To help stop bacteria from spreading:
Don’t let raw food like fish, poultry or veggies touch other food Don’t prepare ready-to-eat food with a chopping board or knife that you have used to prepare raw meals, unless they have been washed thoroughly
Buy raw fish or meat and shop at the bottom shelf of this fridge where they can’t touch or drip onto other foods Don’t wash raw meat before cooking Wash, peel or cook veggies unless these are described as’ready-to-eat' on the packaging
Check the label
It’s very important to read food labels to be sure everything you are going to use has been stored correctly (based on some storage directions ) and that none of the food is past its’use by' date.
Food that goes off fast usually has storage directions on the label that say just how long you may keep the food and whether it needs to go from the refrigerator.
This sort of food frequently has special packaging to keep it fresh for longer. But it will go off immediately as soon as you’ve opened it. For example, you may see’eat within two days of launching' on the label. Use by dates
You shouldn’t use any food after the’use by' date even if the food looks and smells fine, because it may contain harmful bacteria. Best before dates
If this date runs out, it doesn’t indicate that the food will be harmful, but its own flavour, texture or colour might start to deteriorate.
An exception to that can be eggs, which have a best before date of no more than 28 days after they are laid. After this date the caliber of the egg will deteriorate if any salmonella bacteria are found, they could multiply to high levels and could make you sick.
If your plan is on using a egg after its best before date, be certain that you only use it in dishes where it will be fully cooked, so that both white and yolk are solid, such as in a cake or even as a hard-boiled egg.
If you find this White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites recipe helpful please share it to your good friends or family, thank you and good luck.
