vegetable soup with leftover vegetables

How do you make a perfect vegetable soup with leftover vegetables?

vegetable soup with leftover vegetables?

Ever wondered what can I do with all the vegetables left in my refrigerator? Well, I’m going to explain what little tricks I use at the end of every week. You can turn every vegetable in an amazing soup but you do have to follow a couple of simple rules to make the soup taste perfect every time.

My 5 simple rules to make the perfect soup.


  • You have to think about how your finished soup is going to look like. Do you want to mix your soup into a smooth silky dinner/lunch or do you want to make soup with little vegetable cubes in it?
  • You have to clean your leftover vegetables so they look as good as new. And cut the vegetables in the preferred cheap.
  • You really need an amazing chicken or vegetable stock to start with the basics. Like with everything in life how better the basics how better the end products. Well, that’s what I learned from my first chef anyway. Click here for my recipe!
  • If you just want a smooth mixed soup you really don’t have to worry about how to fry the vegetables but if you just want to make an amazing soup with vegetable cubes in it I recommend frying the hardest vegetables first.
  • Always look what kind of spices you have laying around! And just start experimenting with those!


vegetable soup with leftover vegetables

What basic ingredients do you use?

There are a couple of basic ingredients you always have to use when you make your leftover soup! These are my 4 basic ingredients:

  • Onions
  • Pepper
  • Salt
  • A good chicken or vegetable stock

 People eat with their eyes!

So, on this quote. Another basic yet not to mess with tip is to use the same color of vegetables I really recommend doing this to avoid funny looking soups in the end! Especially when you have kids!

If you really don’t have a choice to mix some different color vegetables. I recommend following example:

  • 0,5-part orange (carrots)
  • 2 parts green (broccoli)
  • 1,5 white (union, white part of leeks)

My quick 9 step plan to make the perfect soup!

  • Assemble the vegetables you’re cooking with.
  • Clean all these vegetables.
  • Cut the vegetables in the preferred shape.
  • Fry the vegetables until they soften.
  • Add your spice mix.
  • At the preferred stock. Two-part vegetable / three-parts stock.
  • Let it boil for 30 minutes until the vegetables are cooked.
  • Mix the soup until it’s smooth.
  • Taste the soup and add salt and pepper.

Best served really hot!!!

vegetable soup with leftover vegetables

How do you store leftover soup?

You have to different ways to store leftover soup. Best tip after you made your soup is to cool it off as fast as possible! This will help keep your soup fresh for a longer period of time.

First way is to store your soup in the refrigerator in airtight container! If you store your soup this way you can keeps the soup fresh for 4 to 5 days.

If you want to store your soup for a longer period of time, around 1 to 5 months.Then you have to store your soup in the freezer again in an airtight container.To unfreeze the soup just take it out of the deep freeze and in the refrigerator one day in advance.



Extra tip for Leftovers in general: Consider This Before You Toss It!

Before you throw out leftover food: veggies, meat, fish, pasta, rice, actually anything, consider this…

1. Is there enough left over to make another meal or two? If so, will it retain its general taste and texture if it is reheated? (Some things are even better the second day.) 
2. Do you have room to store it in your freezer? Or a friend you can give it to, who would appreciate it, if you don’t? 
3. Will it work for lunch or dinner the next day, or the day after? (Who says you can’t enjoy the same thing two days in a row!) 
4. Is it freezable (again, taste and texture)? Can it be frozen and reheated for a future lunch or dinner? 
5. If it won’t work for another meal, will it add flavor to soup stock, stew, gravy or another dish?

A few ideas –

* Leftover roasted, steamed, boiled, baked vegetables are great frozen in a freezer bag for use in soup stock, pureed or whole, depending on the soup and the type of vegetable.

* Leftover vegetables, like roasted mushrooms, asparagus, peppers, potatoes, etc. are a great and tasty addition to an omelet, for breakfast, lunch or dinner. They might also work in spaghetti sauce, chili or in a simple pasta dish. Be creative and try something new. If it works, share it. If it doesn’t, you tried… and likely learned something in the process.

* Leftover roast chicken or turkey carcass makes great soup stock. Leftover meat that has been properly cooled, stored and then reheated in soup stock, adds flavor and protein to soups. To make SOUP STOCK (the stuff you make BEFORE you add the meat and anything that will stay in the soup once the stock is made): Cover the carcass with water, bring to a boil and simmer for several hours with an onion, cloves of garlic, celery tops, carrots, bay leaf, etc. to draw all the flavors into the stock. Remove stock from heat, remove bones and chunks of vegetable, etc. from the stock (using a colander or strainer). Allow the stock to cool (as quickly as possible) then skim off the fat. Use the soup stock as the base for any number of soups, including chicken or turkey soup.

* Leftover roast beef, pork or chicken works for a second dinner or in sandwiches or tortilla wraps for lunch the next day… try a high fiber tortilla wrap or bread, add a little mayo or Miracle Whip, regular or Dijon mustard, a bit of salt and pepper, some lettuce, tomatoes, onions, or whatever makes your mouth water, and you have a healthy, delicious and cost saving (you made it!) lunch. Add a piece of fruit and or some veggies along with a couple of high fiber cookies (The Lazy Chef Double Chocolate Walnut Oatmeal) and you’re set for the day.

* The tail, head and skin from wild salmon makes great soup stock for a chowder. Once the stock is made add the leftover salmon meat to the chowder. Or, use the leftover salmon to make Salmon Melts or Salmon Wraps. Delicious!

* Leftover rice is great the next day or frozen for reheating later on its own or in a fried rice dish. Or, add it to homemade vegetable, beef or chicken soup.

* Leftover pasta can be frozen for using later. Chop it up and add it to soups, or saute it in oil with crushed garlic, a bit of finely chopped onion, some diced prosciutto, ham or chicken, a few sliced mushrooms, and sprinkled (while it’s cooking or after) with asiago or parmesan cheese. Yum!!

best way to make different types of coffee at home

best way to make different types of coffee at home

best way to make different types of coffee at home


Have you ever had that problem when you wake up, you just want a cup of coffee? For me this is the feeling I wake up with every morning. I wanted the best start for my day and I started researching how to make the best cup of coffee. Because coffee is one of my second largest passion, I really got in depth in this research! So, I hope you enjoy and I gave you enough information.

Like always practice is king!

best way to make different types of coffee at home

How to Make a Good Cup of Coffee


To make a good cup of coffee, use fresh-roasted coffee beans, freshly ground and freshly brewed. For the best cup of coffee, buy whole beans, and use them within a few weeks. Store the unopened bag of coffee in a cool, dry place. Grind the beans just before brewing, using a fine grind for a vacuum pot, fairly fine grind for auto drip, and coarser grind to use in a coffee press. Start with fresh, good-tasting cold water. Add about 1 to 2 tablespoons of coffee with 6 ounces of water. Too little coffee won’t make a weaker brew; it will make a bitter brew. If you want your coffee weak, dilute it with hot water after brewing. Use clean equipment, and enjoy the coffee immediately. If it sits on a warming plate it will taste burnt. It can be stored for an hour or two in a thermal carafe.

How to Make Iced Coffee


To make the best iced coffee, brew your coffee double strength and use it hot. Add lots of ice to a cocktail shaker, add the coffee and shake it for ten or twenty seconds. It helps to use a stainless shaker with a built-in strainer, but any container will do. You might freeze coffee in an ice cube tray and use the coffee cubes instead of ice. Sweeten the hot coffee before shaking, so the sugar dissolves well. Two tablespoons of heavy cream poured into the shaker will make a rich drink.


How to Make a Cup of Expresso


A cup of espresso is made with an espresso machine that forces hot water under pressure through ground coffee. This brews espresso with 10 times as much coffee as the usual cup of coffee. An espresso has a reddish-brown foam called crema that floats on the surface. Espresso can be served plain, or with sugar, milk or cream.

best way to make different types of coffee at home


How to Make a Cafe Latte and Cappuccino


Specialty coffee drinks, like cafe latte and cappuccino, are very popular. Here are the recipes.

  1. If you add steamed milk to your espresso, 3 parts milk to 1-part espresso, it is called a café latte.
  2. If you add 6 ounces of hot water to a shot of espresso, it’s called café américano.
  3. cafe au lait is made with equal parts of milk and brewed coffee, instead of espresso.
  4. Using equal parts espresso, steamed milk and milk froth makes a cappuccino.
  5. A dollop of hot, foamed milk on top of espresso creates a caffè macchiato.
  6. Caffe Mocha, or Café Mocha, is a sweet combination of espresso, steamed milk and chocolate.


The Benefits of a Cup of Coffee.


Studies show that there are positive benefits to drinking a cup of coffee. Coffee has 4 times the antioxidants of green tea, which prevents the cell damage caused by free radicals. Coffee reduces the risk of colon cancer, Alzheimer’s disease, Parkinson’s disease, type 2 diabetes, cirrhosis of the liver and gout. However, coffee does increase the risk of acid reflux, and may cause magnesium deficiency. No one is sure whether coffee prevents heart disease or causes it.

A cup of coffee naturally contains caffeine, a mild stimulant, which keeps you alert, enhances mood and interferes with sleep. Caffeine relieves pain, and reduces asthma symptoms and migraine headaches. Caffeine is mildly addictive, and may cause withdrawal headaches. Unlike soda beverages, no additional caffeine is added to coffee.

How Coffee Beans Are Grown


The coffee plant is an everygreen shrub or small tree with dark green glossy leaves and clusters of fragrant white flowers. The oval coffee berry is small and green. After 7 to 9 months it ripens to yellow and then red. When it is dried in the sun, it turns black.

Once ripe, coffee berries are picked by hand, processed, and dried. The beans from different coffee crops and different countries are carefully blended before roasting to create a new and interesting balance of acidity, body and aroma.

Roasting the coffee beans is the next step to create a cup of coffee. Roasting turns the beans dark and gives the coffee its flavor and aroma. Lighter roasts have more caffeine, and a stronger, slightly bitter flavor. Darker roasts are smoother with less fiber content and more sweetness. A darker roast offers a cup of coffee with intense flavor and body. The roasts shown in the image on the right are green bean, light roast, cinnamon, medium roast, high roast, city, full city, French roast and Italy roast.

Finally, the roasted beans are ground and brewed with water to make the cup of coffee.


best way to make different types of coffee at home


The Difference Between Coffee Beans



Coffee beans come from only two commercial species of the coffee plant, Arabica and Robusta. Arabica grows in the mountainous subtropical climates of Latin America, eastern Africa, Arabia and Asia. It is the source of all the world’s best coffee and accounts for three-fourths of all coffee grown.

The Robusta species tends to be bitter, but it resists disease and is easier to grow. Commercial coffee companies use Robusta as an inexpensive substitute for Arabica in coffee blends. Kraft, Nestle, Proctor & Gamble and Sara Lee, which are the four largest roaster companies, use 50% of all Robusta coffee crops.

Coffee beans from different countries have unique flavors. Columbian coffee from Columbia, Java coffee from Java and Kona coffee from Hawaii are called varietals, subspecies named after the region where it is grown.


Coffee Is Big Business Around the World


Coffee beans are big business. Coffee is the top agricultural export for 12 countries. It is the world’s seventh largest legal agricultural export, measured by value. Coffee is a vital cash crop for over one hundred million people in developing Third World countries who depend on coffee as their primary source of income. Coffee has become the main export of African countries like Uganda, Burundi, Rwanda, and Ethiopia as well as Central and South American countries like Colombia and Guatemala. Costa Rica produces some of the best coffees of all.

What Is Shade Grown Coffee


The traditional method of growing coffee under the shade of existing trees is being replaced by sun cultivation. Grown in full sun, coffee berries ripen faster and bushes have higher yields. However, sun cultivation requires the clearing of trees and the use of fertilizer and pesticides. Sun cultivation brings environmental problems like habitat destruction and soil depletion. Shade grown coffees are said to taste better.

What Is Fair Trade Coffee


Fair Trade coffee is coffee produced under a certification program. Growers saw coffee prices collapse worldwide from 1989 to 2004, to historic lows. The coffee price collapse was caused by an oversupply of cheap, low-quality coffee from newly-planted growing regions that depressed the market price below the point of profitability

As a remedy, the Fair Trade Certification Program was proposed to provide a living wage to small coffee farmers. Coffee labeled “fair trade” guarantees coffee growers a negotiated pre-harvest price. Fair trade has significantly improved the quality of life for small-scale coffee farmers, and provides credit, training and stable living conditions. Only about ½ of 1% of coffee produced is fair trade, but fair trade has benefited all coffee producers by supporting local coffee prices. The philosophy of many coffee lovers is that fair trade coffee makes the best cup of coffee.

what is the best ways to cook salmon

What is the best way to cook salmon?

what is the best way to cook salmon?

The other day I was sitting in a restaurant and I ordered myself some baked salmon, the waiter brought the salmon and it didn’t look like it was baked properly. So, I was thinking to myself I’m going to put together a complete guide on how to cook salmon properly. In my research I found some amazing videos that will help you get even better in how to cook salmon like a chef.

In this article, we are going to show you how to cook salmon different ways. Wild salmon is a fish which is rich with a natural source of omega-3 fatty acids which are absolutely essential for our brain development and function.

All in all, salmon has proteins, vitamins A, B, & D. It also has a wide range of minerals which are vital to a balanced and healthy diet. If you have never cooked salmon before you might ask for a center cut piece. Keep the skin on while you cook salmon! This will help to keep the fish together and from falling apart.

How to poach salmon?


To poach salmon, pour water into a shallow skillet until it is half full. Bring the water to a boil and add sliced lemon, onion and fresh herbs for flavor. Reduce the heat to a gentle boil and add the salmon, simmering until it is done. Simmer for 5 minutes for each half inch of thickness.


How to fry salmon in a pan?


Pan-frying salmon is possibly the easiest way to prepare a delicate and pleasing meal. After selecting some fine salmon fillets, allow them to come to room temperature about ten minutes before cooking. Season the salmon with salt and fresh ground black pepper while the oil heats over low to medium heat in a skillet. When you are ready to place the salmon in the skillet, bring the heat up to a medium to high level and put the salmon into the pan. If you choose to leave the skin on then place the fillet skin-side down and cook until the other side is a lovely golden brown. When this color is achieved after four minutes or so, flip the filet over and cook until the skin is nice and crisp. The whole cooking process takes less than fifteen minutes and the flavor is remarkable. For cooking novices and veterans alike, this is one of the best ways of how to fry salmon.


what is the best way to cook salmon

How to grill salmon?


Have your grill preheated to medium hot and after you have seasoned your salmon with a little salt and lemon pepper, try brushing on a little olive oil to the grill where you are going to place the salmon.

Here is my secret to absolutely fantastic looking salmon, like it just came out of the cooking magazines. After I have seasoned my fish, oiled the grill, put it on the grill and in about three minutes I have rotated it to cook another three minutes, then I flip it over. About half way through rotate the salmon a quarter turn. Not a full 360, or even 180. Just about a quarter. And as you practice this, over time you will get really good at grill marks. You start with the flesh side down first! Now I call that the presentation side. That is where the great grill marks are. You have a great looking piece of salmon. This is how to cook salmon!

Now just cook it for another 5-7 minutes on the skin side down now. You do not need to mark this. When the salmon starts to get flaky and turn color (opaque), you know that it is done.

By practicing, you will get better and better at this until your friends will swear you used to work in a restaurant. It really is not all that hard. Just takes practice in knowing how to put it on the grill and then how much to turn it.

This method also can be used if you want to grill your salmon on your BBQ, just make sure instead of brushing the oil on the grill you cover the salmon in oil.

Check out this recipe if you want another way to salmon on the BBQ. Click here



How to broil salmon?


Broiling is a popular method that is easy and straightforward. The oven rack should be arranged six inches from the heat. By arranging parchment paper on the broiling pan (and eventually the fish on the parchment paper) the pan will be far easier to clean once the meal is complete.

If you are cooking your salmon whole, allow eight minutes for each half pound of fish. Fillets and steaks need to be cooked six minutes for each half inch of thickness. If you are cooking fillets ensure sure you place the skin down when you cook it.



how to cook Salmon in an oven or air fryer?


This forward cooking method is easy and you shouldn’t overthink this! Just, Bake in an oven for 12-20 minutes on 190°C or until the salmon is cooked all the way through (please note: cooking time will depend on the thickness and size of the fillets).

Oven video


Air fryer video



how to make Salmon Papillote?


Cut large parchment hearts for each piece of fish. Brush the inside of the heart with garlic and herb-spiked melted butter or olive oil.
Layer washed, chopped garden fresh vegetables, onions, leeks and one salmon filet on one side of the butter brushed paper.
Drizzle with white wine, fresh Florida lemon, sprinkle with favorite seasonings and herbs, and dot with a bit of butter.
Fold the other half of the heart over the food. Fold and crimp the edges to tightly seal the food inside the parcel.
Bake in a very hot oven of around 225°C for approximately 18 minutes. The packets will expand as they bake, causing the steam to circulate around the food, while retaining the vital nutrients inside in a most delicious way. When the parcels puff and brown the food is done.
Transfer to a preheated dinner plate, cut a small x in the top of each parcel, the intoxicating aroma will perfume the room and delight the senses.



How to make cold smoke salmon?


what is the best way to cook salmon


Cold Smoking is also called Lox/Lax/Scottish/Nova Scotia/Scandinavian Cure which, along with the most recognized of all, Gravad Lax (Gravlax), (which is not actually smoked at all but left to marinate for anything up to 7 days) is actually a much longer method, most of the time taking days to get the desired result.

In this case the Salmon is not really “cooked” but liquid is drawn out and flavor added in the course of smoking by making use of various kinds of wood and herbs. This results in the end product enjoyed by people across the world. Best sliced as finely as possible, it really is fabulous with cream cheese and a bagel (like for example the New York Lox & Bagel fame) and on blinis together with sour cream and caviar. The salmon of today is cured using a much lighter method compared to the old days and although it should keep a lot longer than fresh fish, do place it in the fridge and use it inside 2 days of opening.



Little side tip: How to freeze and unfreeze salmon!


If you are going to cook the salmon some days after you have acquired it, cleanse the fish in cold water and fraction the salmon into the acceptable sizes for consuming, then place in a freezer bag to prevent freezer burns. The ideal way to thaw salmon is to remove it from the freezer and place it in the refrigerator 24 hours before preparing it so that it thaws on its own. Make sure to not place the fish beneath warm or cold water.


best 25 superfoods

Best superfoods to cook with

Best superfoods to cook with

Best list and some extras!

If a food is nutritionally dense it means that the food has high levels of essential vitamins and dietary minerals that we know are required by human beings. That includes vitamins A, B, C, D, E, K and so on, and also dietary minerals such as Calcium, Iron, Potassium, Magnesium, Zinc and so on. But these things are found in many different foods already. All foods contain at least some of the vitamins and minerals in varying quantities, so what’s so special about superfoods?

Best superfoods to cook with

They big difference is that superfoods have an unusually high level of nutrients for their size, when compared to other normal foods. As an example, cucumbers are mostly (90% or so) made up of just water, so to benefit from any significant levels of nutrients from a cucumber you’d have to eat an awful lot of them!

With superfoods you can eat a mouthful and it will provide a large dose of nutrients, sometimes providing your entire recommended daily allowance (or more) for individual vitamins or minerals all in one go. Now that’s super! Very few foods contain such high levels of nutrients in such small amounts, and that’s why superfoods are so healthy. They can provide nutrition like you’ve never seen before.

Meet the 25 SuperFoods!

  1. Almonds

    They are a great source of calcium – containing four times more calcium than milk, magnesium, iron, potassium, zinc and vitamin E and are high in protein and fiber . They also contain monounsaturated fats which help prevent heart disease. Eat them raw to maximize their super food goodness.

  2. Apples

    To me, apples are an amazing super food that my whole family loves. They contain quercetin which is a phytonutrient that helps prevent damage to LDL (good) cholesterol, keeping the arteries healthy thus lowering the risk of heart disease. They also contain pectin which is a soluble fiber which helps so lower the bad HDL cholesterol levels in the blood. Pectin also binds with heavy metals such as lead in the body and removes them from the gut.

  3. AvocadosDespite previous bad press, avocados are a deliciously nutritious super food. They are high in healthy monounsaturated fat, fiber, Vitamin E, potassium and folic acid (folate). They are the best fruit source of beta-sitosterol which is a substance that can reduce total cholesterol as well as being high in lutein which is known to protect against cataracts, keeping the cardiovascular system healthy and preventing prostrate cancer.
  4. Beans

    Beans are an incredible super food high in antioxidants and a great source of soluble fiber which traps bile that contains cholesterol in the digestive tract and removes it from the body before it is absorbed. They are high in protein and incredibly low in fat and can help lower cholesterol. Beans help keep blood sugar stable which is beneficial to those with diabetes. Beans are also known to reduce the risk of cancer – especially breast cancer. They contain calcium, potassium, vitamin B6, magnesium and folic acid (folate).

  5. Blueberries

    They contain incredibly high amounts of antioxidants including a flavonoid called anthocyanins which combat the effects of toxins and pollution and are thought to have anti-ageing properties. Blueberries also contain ellegic acid which is a phytonutrient thought to prevent abnormal cellular changes. They are also anti-inflammatory, reduce allergic reactions and keep capillaries healthy which is great if you bruise easily or have varicose veins. Blueberries help strengthen the immune system and are a great source of vitamin C and fiber.

Best superfoods to cook with

  1. Broccoli

    Broccoli contains more vitamin C than oranges and is high in beta-carotene and potassium which help to reduce the risk of heart disease. Is an amazing super food that contains anti-cancer substances, especially helping to prevent gastric cancers, breast cancer and stomach ulcers. Broccoli increases the body’s resistance to illness and aids the body’s detox capability. It is rich in glucosinolates which seem to detoxify all sorts of toxins including carcinogens, which are substances that can trigger cancer. Studies have shown that eating broccoli and other cruciferous vegetables such as cabbage, cauliflower, brussels sprouts, radish, turnip, cress, horseradish, kale, kohlrabi and mustard three times a week can lower your risk of colon cancer by up to 60 percent!

  2. Cinnamon

    Cinnamon is great at stabilising blood sugar levels and studies have shown that just ½ teaspoon of cinnamon a day can lower the bad LDL cholesterol level in the blood. It has even been proven that cinnamon can help relieve arthritis pain and is a great source of fiber, calcium, iron and manganese.

  3. Flaxseeds (Linseeds)

    Flaxseeds are the best plant source of Omega 3 fatty acids which reduce the risk of heart disease, stroke and inflammatory diseases. It is excellent brain food and contains high levels of a phytonutrient called lignin which helps improve cholesterol.

  4. Garlic

    This super food contains powerful antioxidants and has amazing cancer-fighting properties. Garlic lowers cholesterol and prevents the deposits on artery walls – called atherosclerosis. It also thins the blood which is a safer, healthier alternative to taking an aspirin every day which can cause bleeding in the stomach. Studies have shown that garlic has the ability to prevent development of breast, colon, prostrate, skin, stomach and oesophagus cancers. It is a brilliant immune-system booster and encourages the growth of cells that attack cancer cells. Garlic can also help prevent stomach ulcers and stomach cancer. It contains high levels of a phytonutrient called allicin which gives garlic so many of its healing properties.

  5. Honey

    This delicious super food is a fantastic immune system builder. It is high in antioxidants which protect our bodies against free radicals. Honey is anti-bacterial, anti-viral and anti-fungal. Raw honey is the best as the processing of honey often removes the phytochemicals found in the honey and propolis. Some phytochemicals found in propolis are known to have anti-tumour and cancer-preventing properties.


Best superfoods to cook with

  1. Kiwi Fruit

    Kiwis are great because they contain more vitamin C than oranges and are also an excellent source of potassium, vitamin A and vitamin E. Vitamins A, C and E are antioxidant vitamins that protect us against free radicals – protecting us from all sorts of diseases ranging from cancer to cardiovascular problems and obesity. They are also high in fiber which helps control blood sugar, lower blood cholesterol levels and protects us against intestinal cancers and heart disease.

  2. Low Fat Yoghurt

    Has a higher calcium value than other dairy products and also contains protein and potassium. Many are enriched with probiotics which improve the balance of bacteria in the gut.

  3. Oats

    Oats are a wonderful whole grain super food. A bowl of oats is the best way to start the day – especially if you have heart disease or diabetes. Oats are high in fiber, antioxidants, manganese, selenium, vitamin B1, magnesium, phosphorous and protein.

  4. Olive Oil

    Can help reduce the risk of heart disease, heart attack and stroke as it is high in monounsaturated fat.

  5. Onions

    Onions have cancer-fighting properties due to the Sulphur compounds and quercetin. Quercetin is a flavonoid which boosts the immune system, reduces inflammation and promotes detoxification. Onions as well as leeks and garlic can lower the risk of breast, stomach, lung and esophageal cancers.

  6. Oranges

    They too have disease and cancer-fighting properties. They contain a flavonoid called hesperidin which protects against heart disease, infections, inflammation and cancers. They also contain potassium, folic acid (folate) and lots of pectin which lowers cholesterol.

  7. Pomegranates

    Are rich in cancer-fighting antioxidants and phytochemicals that can also help reduce the risk of heart disease and lower cholesterol. Pomegranate juice is becoming very popular and has shown to increase blood flow to the heart. A study has shown that people who drink the juice have more oxygen going to their heart during exercise.

  8. Pumpkin

    Pumpkins are high in beta-carotene and are the best source of a powerful cancer fighter called alpha carotene. They also contain high levels of Vitamins C, E and B5, potassium, calcium and fiber. Pumpkin seeds are a great source of zinc and essential fatty acids.

  9. Quinoa

    Quinoa is one of the best super foods we can get. It is high in protein – which is great for vegetarians – as well as being high in fiber, iron, zinc, vitamin E and selenium which helps control weight and reduce the risk of heart disease and diabetes.

  10. Salmon

    Is a great source of Omega 3 fatty acids which is essential for brain and heart health. Omega 3 fatty acids also protect against cancers and relieving diseases such as asthma and rheumatoid arthritis.

Best superfoods to cook with

  1. Soy

    Soy contains lot of soluble fiber, omega 3 fatty acids, as well as disease-fighting phytonutrients that can help reduce the risk of cancers.

  2. Sweet Potatoes

    They are high in vitamin A, beta-carotene, vitamin C, calcium and potassium.

  3. Tea

    Black and green teas are known for their antioxidant properties and can help prevent against breast, lung and digestive cancers. Green tea contains powerful antioxidants called Phyto phenols that protects cells from free radical damage. Studies have shown that people who drink more tea have higher bone density, thus tea can help prevent osteoporosis.

  4. Tomatoes

    Tomatoes contain high levels of lycopene which has powerful cancer fighting properties – especially prostrate, lung and stomach cancers. Cooking the tomatoes ensures that the lycopene is more easily absorbed in the body, increasing its effectiveness. Tomatoes are also high in potassium, beta carotene and vitamin C.

  5. Walnuts

    They are high in essential fatty acids – especially omega 3 fats – which are crucial for heart health. A quarter cup of walnuts provides 90 percent of the daily value for omega 3 fats. Studies have shown that eating a handful of nuts five times a week reduces the risk of heart attack by between 15 and 50 percent. Walnuts are also a great source of vitamin B6, manganese and copper.

Best superfoods to cook with

Want to make a smoothie with these ingredients, well here’s how you do it.

Superfood smoothies

are not only easy to make, but they are also highly nutritious and very filling. They are perfect for helping in weight loss, as they can help to curb the nasty food cravings that are often associated with the process of losing weight. Superfood smoothies are also great for helping the body to stay healthy and disease free, as they contain high amounts of antioxidants that help eliminate harmful toxins that contribute to disease.

Really, there are no rules when it comes to making superfood smoothies, as long as you like what you are drinking, and your body likes it, then you can drink whatever you like. Basically, there are three types of superfood smoothies, which are green smoothies, fruit smoothies and hot smoothies, and you can have lots of fun experimenting with them all.

Green Smoothies

Green smoothies are very simple to make, as all you do is take your favorite greens and blend them together into a smoothie. These smoothies are generally bitter, but you can neutralize the bitterness by adding some sweet fruit, or the juice of lemons. You can also add a bit of sea salt, which also helps to take away the bitterness.

Best superfoods to cook with

Fruit Smoothies

Fruit smoothies are usually a hit with everyone, as they are naturally sweet. They are also quite refreshing and nourishing to help curb food cravings. Therefore, they are a great alternative to any snack, or even a meal.

To make fruit smoothies, simply take your favorite fruits and berries and blend them together for a nutritious smoothie. You can also add nuts and seeds for a natural nutty flavor. Avocados and coconut oil are also excellent additions to any fruit smoothie, as they can help to enhance the flavor as well as provide you with a rich texture.

Hot Smoothies

Hot smoothies are a great substitute for those who enjoy hot drinks. They are a great alternative for those who are trying to quit coffee, as they too are hot drinks that you can sip in the same way that you would a cup of coffee. Thus, the only thing missing is the high amount of caffeine.

To make the hot smoothies, all you need is some hot water and your favorite superfood powder such as raw cacao, maca, acai and ashwagandha. You can also add a natural sweetener, as well as some coconut oil for a rich and creamy texture. And instead of just using hot water, you can also use tea, or warm nut milk.

5 Easy Superfood Smoothies | Healthy Breakfast Ideas | Video!


Vegetarian dinner ideas

What is the best tasting meat substitute?

What is the best tasting meat substitute?

If you’re a vegetarian looking for suggestions on how to include proteins in your diet, you must often meet disbelieving stares and standard replies such as, “Why don’t you just start having eggs”? A bunch of vegetarian foods come in with high quantities of protein to help you lead a healthy lifestyle without having to look over the egg counter for assistance.


Made from gluten, Seitan is a well-known protein source for vegetarians and vegans alike. It is also known as wheat meat or wheat gluten as it matches the texture and consistency of meat when cooked. Every 100 gr serving of Seitan contains 25 gr of protein. It also contains selenium and small quantities of iron, calcium, and phosphorus as well. You can pan-fry, sauté, or grill it to incorporate it in a recipe of your choice. However, if you are sensitive to gluten, or are suffering from celiac disease, you should avoid Seitan.

2. Greek Yoghurt

Greek yoghurt is differentiated from regular yoghurt by a straining process which removes whey – a liquid containing lactose that’s a natural sugar found in milk. This means Greek yoghurt has a lower sugar concentration than regular yoghurt. It contains calcium, protein, probiotics, iodine, and vitamin B-12. A cup of Greek yoghurt has 23 gms of protein. Thanks to a high content of protein, it can help in improving bone health, reducing appetite and hunger, boosting metabolism, improving gut health among other benefits

3. Tofu

If you are opting for a vegetarian diet to fulfill your body’s protein requirements, soy products can be your best bet. Tofu’s origins can be traced back to China. It’s made from condensation of soy milk, that is then pressed into solid white blocks. Tofu is a protein-rich food and also contains all essential amino acids, important for your body. A 100-gram serving of tofu contains 8 gms of protein. Along with being rich in proteins and a number of healthy nutrients, tofu can also shield you against several health conditions, such as heart problems, diabetes and even certain types of cancers.

What is the best tasting meat substitute?

4. Tempeh

A traditional Indonesian food, Tempeh is made from fermented soybeans. With a pretty impressive nutrient portfolio, it is a popular replacement of meat for vegetarians. In a study conducted in 2014, 20 obese men were administered a high-protein diet that included either soy-based or meat-based protein. After 14 days, it was observed that both the diets led to weight loss, a reduction in appetite, and increase in fullness with no significant difference between the two protein sources. An 84-gram serving of tempeh comes with 15 gms of protein. A cup of tempeh contains close to 2/3rd of the calcium found in a cup of whole milk. Since it undergoes fermentation, the phytic acid found in soybeans is broken down, facilitating absorption and digestion.

5. Lentils

A protein powerhouse, lentils grow in pods and are available in red, green, black, and brown varieties. 100 gms of cooked lentils contain 9.02 gm of protein. Consuming it can lower risk of obesity, heart diseases, diabetes, and promote a healthy complexion and hair, reduced weight, and increased energy. An economical source of protein, lentils can also make up for folate and manganese in your daily nutritional requirements. With a slew of recipes that can be used to prepare lentils, they are undoubtedly the most versatile protein-rich vegetarian food that can help you check off your daily health bucket list.

6. Edamame

Edamame are immature soybeans, also referred to as vegetable soybeans. They are green in color and can be added to soups, salads, stews or can be simply consumed as a snack. A cup or approximately 155 gms of edamame comes with 18.5 gms of protein. In addition to being a rich protein source, it can also be instrumental in lowering cholesterol levels, hence lowering the risks of heart disease and improving the blood lipid profile. With a low carbohydrate and glycemic index count, it is a perfect snack for those trying to control their blood sugar levels as well.

7. Chickpeas

Originated from the Mediterranean and the Middle East, Chickpeas, is also known as garbanzo beans. A cooked cup of chickpeas come in with 15 gms of protein. They are also great sources of carbohydrates, iron, fibers, folate, potassium, manganese, phosphorus, and a host of other beneficial nutrients. It has also been shown in several studies that a diet rich in chickpeas can help in lowering cholesterol levels, control blood sugar and can even help in reducing belly fat. Selenium, a mineral found in chickpeas, helps the enzymes of your liver to function properly and can also detoxify some cancer-causing compounds in your body.

8. Chia Seeds

1 tablespoon of chia seeds contain 3 gms of protein. Chia seeds are tiny black seeds and come from the plant Salvia hispanica. Their rich protein content is complimented by an impressive nutrient presence. They include high counts of fiber, calcium, omega-3 fatty acids and several other micronutrients. All the carbohydrates that chia seeds contain are fiber, which the human body does not digest. Fiber does not increase blood sugar and does not need insulin to be disposed of. Chia seeds are 40% fiber, making them one of the best fiber sources in the world.

9. Peanuts

Protein-rich, full of healthy fats, and known to improve heart health, peanuts can be an easy way to build up proteins in your body. Half a cup of peanuts come in with around 20.5 gms of protein. They are a low-carbohydrate food, thus making them perfectly healthy for diabetics. An excellent source of proteins and minerals like biotin, copper, niacin, manganese, phosphorus, vitamin E, and magnesium, peanuts can be easily incorporated in your daily diet as a snack or as part of a routine meal.

10. Nutritional Yeast

Nutritional yeast is commercially sold as yellow powder of flakes. Its cheesy flavor can nicely be fitted into mashed potatoes or scrambled tofu. It can also be sprinkled over pasta or can be enjoyed as a savory dressing on popcorn. A 28 gram serving of nutritional yeast contains 14 gms of protein and 7 grams of fiber. Several studies have shown that S. cerevisiae, the yeast found in nutritional yeast can help in building immunity and can also reduce inflammation that occurs as a result of bacterial infection. It can be a great food to help you combat brittle nails or hair loss, thanks to a high concentration of protein.


What is the best tasting meat substitute?

Vegetarian meal prep ideas

Vegetarian – a person who, for whatever reason, chooses not to eat meat. It is best to clarify which type of vegetarian your guest is, before planning the menu. A person may be any of the following types of vegetarians or a combination of two or three!

Ethical Vegetarian – this person has chosen not to eat meat because they feel it is unethical. Depending on the personality of your vegetarian, it may be best that there is no meat on the table. Some ethical vegetarians find the sight of meat (especially something like a rare piece of beef) to be repulsive and it may ruin their appetite.

Health-Conscious Vegetarian – this vegetarian is conscious of what they eat because they recognize food as a source of nutrition to keep the body healthy. They may grow some organic vegetables at home, participate in healthy activities, and generally live a healthy lifestyle. This doesn’t necessarily mean that they won’t enjoy a nice glass of wine with dinner so don’t assume that is the case. Always ask.

Junk-Food Vegetarian – The junk food vegetarian is often a person who became a vegetarian as a youth, teen, or young adult, usually for ethical reasons, and without any concern for nutrition at all. They may eat a lot of pizza, pasta, doughnuts, candy, soft drinks and the like. This type of vegetarian may not even like most vegetables. They most likely do not refer to themselves as a “Junk-Food Vegetarian” so tread softly when inquiring.

Vegan – a vegan is a vegetarian who not only excludes meat but also any animal products (including milk, cheese, eggs, and sometimes even honey) from their diet. Some vegans are strict with this and will not eat bread that has been made with an egg or some milk. Others are more flexible; choosing to be vegan at home and as close to vegan as they can get when they are out. I’m mostly vegan at home, but I’d rather be vegetarian than hungry if I’m out.

Flexitarian – this person prefers a vegetarian diet but may occasionally eat a small amount of meat.

Pescatarian – from the Spanish pescado (fish), this person will sometimes eat fish and/or seafood.

Lacto-Ovo Vegetarian -dairy products and eggs are eaten, but not meat.

Raw Food Vegetarian – a raw foodist chooses to eat a vegetarian diet that is uncooked. There are many health benefits to eating raw plants since cooking destroys many valuable enzymes. If you have a raw foodist coming over and you don’t have a raw food “cook”book, plan on a robust salad. (See below)

Macrobiotic – is a type of vegetarian with a very specific and healthy diet. It is best to ask them for some suggestions or to research recipes on the internet.

In general, the best way to feed your vegetarian is to simply ask them what they eat. I always appreciate when we have been invited to dinner at someone’s house and they ask if I eat this or that. It means a lot when someone goes through the trouble of setting aside a portion for me before they add the meat part of the recipe.

And sometimes that’s all it takes; if you’re making pasta, take some sauce out of the pan before adding the meat. The same goes for a salad that might have bacon, eggs, or cheese in it – depending on your vegetarian. Feeding a vegetarian is easier than you think; you may just need to make a few small changes to your recipes and get beyond some of the myths about vegetarians.

Myth #1: Vegetarians only eat salad and tofu.

While most vegetarians do enjoy salad, and some enjoy tofu; that is not all that we eat. If you are planning to feed a vegetarian only salad, it needs to be more than iceberg lettuce, cucumbers, tomatoes, and carrots. More on that in the recipe section at the end of the article. Some vegetarians, myself included, are not fans of soy products such as tofu, and may not eat it at all.

Myth #2: Vegetarians don’t eat meat.

This part is actually true but I put it here because most people don’t realize that vegetarians don’t simply eliminate an entire food group from our diets… we replace the meat with other foods. If your entrée consists of lasagna with meat sauce, don’t assume that the side salad and peas will be enough food for your vegetarian guest. Leave the meat out of the sauce. Do not expect a vegetarian to pick the meat out of a dish. Replace the meat entrée with something of substance like beans and rice or a hearty vegetable dish like stuffed squash, peppers, or tomatoes. If you’re serving burgers as your main course, you are probably going to have a hungry dinner guest if you don’t have anything of substance to replace it.

Myth #3: Pasta is a good solution.

Pasta will suffice for one or two meals, but if this vegetarian is going to be eating at your table on a somewhat regular basis, pasta is going to get old fast; as will pizza. Many vegetarians choose this lifestyle for the health benefits gained from eating plants and eating pasta and pizza will not provide these health benefits. If your vegetarian is an ethical vegetarian, they may have no concerns about nutrition and pizza and pasta will work just fine for them. Remember to ask, but keep in mind that you can’t have a vegetarian without the “veg”!

party food ideas

My Top 19 Appetizers ideas to start your party!

Party food ideas are plentiful but how to start, with as many appetizers and menus as there are party theme. Party foods can be anything that your guests will like. Finger foods seem to be a favorite of guests, because it’s easy to socialize and partake of easy-to-eat treats at the same time. Party appetizers like dried ribs, chicken fingers or wings, assorted vegetable and cheese platters work well, too. Fried pierogis, meatballs, stuffed mushrooms and tiny fishes are also tasty.

For more substantial foods, beef on a bun or an assortment of cold meats so people can make their own sandwiches are always good. Party food ideas can include serving anything off the barbeque, though chili, chicken and vegetable casseroles are other ideas. The main thing is to think of things that are easy for you to serve so that you can enjoy yourself as well.

If you are having a birthday party, you will want some kind of a cake or dessert. Cake is traditional, but brownies or squares layered on a plate with candles in them are also nice. Ice cream cakes can be nice, as can banana splits. You can make small banana splits in pudding cups and place them in layers or tiers, which can look very nice. You can make a large meringue and cover it with whipping cream, and then top it with fresh fruit like strawberries, bananas, blueberries and raspberries. A fresh fruit-topped cake always goes over well with guests and is a rarity for someone not to enjoy it.

party food ideas

Ravioli Bites.

It couldn’t be simpler. Frozen ravioli can be picked up at any supermarket, but after boiling them, dry them off on a paper towel. Heat up a skillet with a drizzle of olive oil and a dab of tomato paste for color. Fry off the softened ravioli, cooking them on each side until a crisp crust develops. Top them with a sprinkle of grated parmesan cheese, insert a toothpick into each one and voila!


This takes no time at all and requires no cooking. After slicing a loaf of Italian bread into multiple discs, drizzle them with olive oil and set under a broiler for a quick toast. Chop garlic, tomatoes and basil together with a dash of salt to make a compote or relish. On top of the toast rounds, top them with the mixture.

Tapenade Toast.

This is the same idea as the bruschetta, but for variety, use a tangy olive tapenade to dress the toast rounds. Chop a combination of green and black olives into a paste with a bit of garlic, lemon juice and salt, and here you have a tangy variation of a spread that will be a nice alternative kick to the regular tomato version.

Stuffed Cherry Tomatoes.

These little balls of flavor will be a pleasant surprise with the first bite. Hollow out the pulp from the tomatoes. Inside each one, stuff with a mixture of cream cheese, grated cheddar, chopped chives and a dash of tobacco for a kick of heat. They’ll go off like yummy fireworks in your guests’ mouths.

Pears with Cheese.

A fruit and cheese combo can be a perfect complement to your wines. Simply slice your pears into thick wedges, and sprinkle a bit of crumbly blue cheese on top. For added texture, you can toast some chopped walnuts in a bit of butter and brown sugar and then add as a crunchy, sweet sprinkling.

So, it doesn’t take a gourmet chef to comprise a platter of delicious treats for your party guests. These party appetizer ideas take no time at all, require very little cooking skills, and will be sure to accommodates even the most finicky of taste buds.


Fish makes an exquisite appetizer, no matter how you cook, it will taste great. Pick your favorite fish and bake it to perfection and serve with salad or bread. Don’t serve fried fish, especially if you can avoid it. it will still have less fats than fried pork or beef but baking is still the better option.

Pistachio and Almond Paste Filled Apricots.

These can be made days ahead and kept refrigerated in a tightly sealed container. You will need a bag or more of dried apricots, a can of Almond Paste and a bag of shelled pistachios. These are best made with fresh, soft apricots. Open up the pocket in the apricot and pinch off a small piece of the almond paste. Roll it into a small oval and stuff it into the apricot. Press one or two pistachios into the almond paste and done. Repeat with as many as needed. One can of almond paste will fill about 30 or more apricots.

Prosciutto and Pear

These will need to be made the day of the party. You will need a container of the very thinly sliced prosciutto slices and pears. Open the prosciutto and cut the whole slab in half. Separate the thin slices. Slice and core the pears, then cut into thin wedges. Dip the pear wedges into a bowl of water with the juice of one lemon. This will prevent the pear wedges from turning brown. Wrap a piece of the prosciutto around the pear wedge and arrange artfully on a plate.

Smokies in Puff Pastry

These may be made a day ahead and reheated briefly. Little Smokies are seen wrapped in premade crescent roll dough, but I find these far too salty. Use puff pastry sheets instead. Allow the pastry to thaw thoroughly. Flour a surface and place one of the unfolded sheets down and sprinkle more flour over top. Roll out the dough as evenly square as possible, to about 14 x 14 inches or so. With a knife or pastry cutter slice strips about 1 1/2 inch wide and 3 to 4 inches long. Open a pack of little smokies and place one on a pastry strip. Roll up the strip, wetting the end of the dough so it will stick together. Continue until all the smokies are used. Place on a baking sheet about 2 inches apart. Bake at 375 degrees for about 20 to 25 minutes, or until puffed and golden. If made ahead, reheat for about 7 – 10 minutes at 350 degrees.

party food ideas

Pepper Cheese Swirls.

These may be made ahead and kept in a tightly sealed container. You will need puff pastry sheets for this appetizer, plus some very good cracked pepper, melted butter for brushing, a container of freshly shredded Parmesan cheese, some good quality coarse sea salt and pine nuts, optional. Roll out a thawed sheet of puff pastry dough as above. Brush the dough with the melted butter. Sprinkle on the Parmesan cheese, grind on the cracked pepper to taste. If you love pepper, use quite a bit and it gives wonderful spiciness. Sprinkle on just a little of the coarse sea salt. If using pine nuts, strew over as desired. Roll up the pastry into a long log. Slice into 1/4 inch slices and lay onto a baking sheet at least an inch apart. Bake at 375 degrees for 15 or 20 minutes, until golden.

Caprese Bites.

These can be made a day ahead. You will need little cherry tomatoes, mozzarella pearls, basil and toothpicks. Cut one tomato in half across. Push a toothpick into the domed top of one half. Thread on one mozzarella pearl, then the other half of the tomato, making a little sandwich of the mozzarella. Arrange these on a plate. Make a stack of the basil leaves, and then roll them together tightly. Slice across very finely to chiffonade and sprinkle the little basil shreds over the Caprese Bites. These may be served sprinkled with Balsamic vinegar, or the balsamic may be served on the side. Another option is to boil the balsamic vinegar to reduce by half, and serve this balsamic syrup alongside the Caprese bites.

Chunky potato wedges.

Chunky potato wedges are a great way to utilize potatoes. The skins bake up crisp and delicious and the potatoes can be flavored with different salts, seasonings and spices. Toss in extra virgin olive oil and add your favorite flavorings. Sea salt, pepper, or kosher salt are good, but you can also add chopped rosemary, paprika, parmesan cheese, or even curry powder. Pick and choose which will go over well at your party. You can make a large batch ahead of time and keep them set on a low warming heat in the oven until it’s time to serve them at the party.

Alaskan Smoked Salmon Appetizers.

No herb pairs better with salmon than dill does, whether the salmon is cooked or smoked. Cream cheese also provides a rich complement to smoked salmon. When piled on top of a gourmet whole grain cracker, the result is instant appetizer heaven. This smoked salmon recipe is easy to make before a party. Simply spread a tablespoon of cream cheese on a large cracker, top with a thin slice of Alaskan smoked salmon, and sprinkle with dill.

Asian Shrimp and Fruit.

On each skewer, put a combination of cooked shrimp, pear wedges, and seedless grapes. Serve with ginger or sesame dressing.

Mango Thai-Shrimp.

Skewer cooked shrimp and cubed mango or orange segments. Sprinkle with a dash of chili powder and squeeze fresh lime juice or drizzle lime-flavored dressing over the top.

Chicken and Tofu Satay.

This is a perfect party chicken appetizer that is made up of chicken marinated in oriental flavors and grilled to perfection. Serve this with peanut sauce and bask and add glory to your party. 

Thai Noodle Soup.

For all chicken lovers’ chicken soup is a good appetizer and the Thai version of it is very exotic that wonders your taste buds. The grocery items for Thai noodle soup include broccoli, chicken, fried garlic and coconut milk. It is the best appetizer and makes you feel better at times. 

Wrapped Melon.

Buy precut cantaloupe and honeydew melon chunks, at the grocery store. Wrap with small slices of Italian ham, such as capicola or prosciutto. Attach the ham to the melon with toothpicks. This is super easy and delicious. The salty ham and sweet melon are great compliments to each other.

Shrimp Loaf.

Place eight ounces of low fat cream cheese on a bed of chopped iceburg lettuce. Mix together – ½ cup of ketchup,1 tablespoon of horseradish and a few drops of fresh lemon juice. Pour over the top of the cream cheese. Then, drain one small can of shrimp, in a colander. Squeeze the rest of the juice, of one lemon, over the shrimp and toss. Place on top of the ketchup mixture. Serve with triscuits or wheat crackers.

party food ideas

5 helpful Ideas for Serving Appetizers in Style

Martini Glasses: Martini glasses are popular cocktail glasses that can be found and obtained easily at most retailers or online. Serving shrimp carefully arranged on the edge of the glass can immediately give your party an elegant feel as guests will feel like they are eating gourmet foods. You can place a variety of things in these unique serving dishes, such as an antipasto salad of cheeses, olives, pepperoni, and grape tomatoes.

Shot Glasses: Whether you use standard sized or double sized shot glasses, these can also make a bold statement for serving up your favorite party snacks and finger foods. Multiple layered dishes, such as fruit and yogurt custard or even something as simple as strawberries drizzled with chocolate candy topping can seem like a culinary masterpiece when served in shot glasses.

Cutting Boards: If you are serving cheese and crackers or bread and dip. a nice wooden cutting board can give it a natural and flavorful appeal. Choosing a board with nice wood grain and natural color compliments the color of the cheeses and breads quite well.

Chocolate Fountain: A chocolate fountain is another way to create an impressive display with food. They can be purchased rather inexpensively, or they can often be rented or supplied by a catering company. Serving fresh fruit and other favorites with skewers to be dipped can all help with making it a beautiful and attractive centerpiece for your party or event.

Decorative Bowls: Many bowls are available that can be used in a variety of different ways. A decorative crystal punch bowl filled with fresh fruit and a homemade punch recipe can be quite appealing and stunning way to serve beverages. You can also use different textures and styles to jazz up the simplest of things, such as a bowl of tortilla chips and dip.