Shimp Fried Rice

::Ingrediants::

1 cup cooked rice, choose brown rice for a healthier choice
1 stalk of brocolli
1/2 cup of peas
1/2 cup of peas
1/2 tspn sesame oil
1/2 tspn soy sauce
1/4 rice vinegar
1 scrambled egg
8 shrimps
1 large onion, cut into cube size
1 tbspn Extra Virgin Olive Oil

:: Directions ::

1. Prepare the vegetables by sauteing them in a pan for about 10 minutes. Add salt to taste.
2. Sramble the eggs, adding salt and pepper.
3. In a large skillet, add the oil, onion and shrimp. Turn the heat into medium low heat so that the shrimp can be properly cooked. Cook for about 10 minutes.
4. Add in the sesame oil, rice vinegar, and soy sauce. Cook for about 2 more minutes.
5. Finally, add in the rice, veggies and egg.

:: Nutritional Information::

1. Broccoli: Broccoli, as most people know, is rich in vitamins and low in calories. Half a cup of boiled broccoli contains about 22 calories, only 12 calories if it's raw. Broccoli has high content of folic acids, Vitamin A, Vitamin C, and carotene. When the broccoli is bluish green and purplish gree, there is more Vitamin C and carotene. Carotene is an unsaturated hydrocarbon that is essential for our diet.
Store broccoli in a plastic bag inside the fridge. The cold keeps the nutrients in tact. Broccolis will be the msot fresh after within 3 day sof purchase. Don't wash the broccoli before putting it in the fride because the moisture will create mold.

2. Pea: One cup of pea contains a little over 100 calories. Peas are an excellent source of Vitamin A, B, and C. Because peas are part of the legume family, they are high in protein and fiber.

Banana Smoothie

:: Ingrediants::

1. 1 ripe banana
2. 2/3 plain yogurt
3. 1 Tbspn honey
4. 1/4 cup of soy milk


1. Peel off a banana and cut into large pieces. Put it in a liplog bag and place it in the freezer for about 2 hours.
2. Once banana is frozen, put banana, yogurt, milk, and honey in a blend. Put in the liquid ingrediants first so that the solid ingrediants do not block the blender from doing its work.
3. Turn on the blender and blend until all the ingrediants are mixed and liquidified.

Egg Omelette

Part I

:: Ingrediants ::

1.1/2 large carrot, cut into long strips, (about 1 inches long)
2. 1/2 medium onion
3. 1/2 green pepper
4. 1/2 zukinni
5. 1 potato
Dice onion, pepper, zukinni, and potato into small cubes
6. 2 cups of cooked rice
7. 2 Tbspn of extra virgin olive oil
8. salt to taste
8. 3 Tbspn ketchup
9. 1 Tbspn soy sauce

:: Cooking ::

1. Heat oil in a pot.
2. Add onion and potato. Add about half a cup of water. Cook for about 10 minutes stirring occasionally.
2. Once potatoes are half way done, add zukinni and pepper and cook for about 5 minutes.
3. Then add add the carrots and leave for about another 5 minutes.
4. Now you can add salt, add a bit of extra salt for the rice.
5. Now add the ketchup, soy sauce, and rice. After stirring all the ingrediants, turn off the stove.

Part II

:: Ingrediants ::

1. 2 eggs
2. salt to taste
3. pinch of pepper
4. extra virgin olive oil

:: Omelette ::

1. In a bowl, add all the ingrediants and stirr.
2. spray oil in a pan.
3. Then add in the eggs and cook until done.
4. In a bowl, put in the rice and omlette on top.
5. Enjoy you food.

Fried Spinach

:: Ingrediants ::

1. 1 bunch of spinach
1 Tbspn butter
2 Tbspn oil
1 medium onion
2 cloves garlic, finely chopped
1 tspn of ginger
1 tspn cumin seeds
1/2 tspn turmeric
1 tspn chili powder
salt to taste

:: Cooking ::

1. Wash spinach thoroughly with several changes of water. You want to make sure that there is no dirt left in the spinach.
2. In a medium pot, heat extra virgin olive oil.
3. Once oil is heated, put in the cumin seeds.
4. When cumin seed begins to crackle, put in the garlic and ginger.
5. Once garlic and ginger turns brown put in the onion.
6. While onion cooks, put in the chili powder, turmeric, and butter and salt.
7. After cooking for about 5-7 minutes, add in the spinach.
8. Cook for about 7-10 minutes. Add water if needed.
9. Enjoy your dish.

Chana Masala

:: Ingrediants::

1. 2 cups of chana masala
2. 2 tea bags
3. 1 large tomato
4. 2 Tbspn of extra virgin olive oil
5. 2 tspn cumin seed
6. 5-6 bay leaves
7. 1/4 tspn asafetida
8. 1/2 tspn mined ginger
9. 1/2 tspn minced garlic
10. 1/2 large onion
11. 1/2 cup coriander
12. 2 green chili
13. 1 tspn tumeric
14. 1 tspn chili powder

:: Preparing Puree::

1. cut tomato into an X shape just on the outer skin layer. Cut the stem off.
2. Heat water in a small pot.
3. Once water boils, put tomato in for about 2 minutes.
4. Take it out and rinse in cold water.
5. Peel off the outer skin.
6. Put the peeled tomato in a blender. Close the top and press the puree button for about 30 seconds. Tomato puree should be all ready.


::Preparing Chickpeas::

1. Put about 5 cups of water and boil in a medium pot.
2. Place 2 teabags in the water. Leave it until the teabag releases its color. This will give color to the chickpeas.
2. Once water boils, put in the chickpeas.
3. Cook for about 30 minutes until the chickpeas are tender. Most of the water should be absorbed by now.


::Cooking::

1. In a medium pan, put extra vigin olive oil.
2. Once oil is heated, place the cumin seeds.
3. Once the cumin seeds begin to cracckle, put in the garlic and giner.
4. The garlic and ginger should be slightly brown. Then add in the onions.
5. While onion cooks, put in the cloves, bay leaves, asafetida, chili, turmeric, and chili powder.
6. Add in the tomato puree.
7. Add about 1/2 cup of water. Cook for about 5 mintues.
8. Optional: For those who love tomatos, add half of a diced tomato. This will provide more tomato flavor the tomato with the chickpeas.
9. Add salt and garam masala. Add another 1/2 cup of water. Add chickpeas. Cook for about 10 minutes.
10. Enjoy you dish. It tastes delicious with paratha and salad.

:: Nutrition Information ::

Chickpeas: Chickpeas provide an excellent source of protein, folate, fiber, calcuim, and other minerals. Half a cup of chicpeas contain 140 calories. Chickpeas are a great choice for vegetarians and people with insulin sensitvity or diabletes.

Spaghetti with Veggies

::Ingrediants::

1. 1/2 spagetti box
2. 1 box of frozen veggies
3. salt to taste
4. 1 1/2 cup of tomato sauce


::Cooking Spaghetti::

1. In a medium size pot, heat 6 cups of water.
2. Once water begins to boil, pour in the spagetti.
3. Cook for about 20 minute, stirring occasionally.
4. Once the spagetti is cooked, rinse the water from spagetti with a colander.
5. Once it cools, lightly rub oil in the spagetti in order to prevent from stickiness.


::Cooking Veggies::

1. Place frozen veggie pack in a bowl with water for approximately 30 minutes.
2. In a large skillet, put the oil and onion. Cook until onion is golden brown.
3. Put in the veggies and about 3/4 cup of water. Cook for about 10 minutes in medium heat and stirr occasionaly.
4. When most of the water is absorbed, pour the salt into the skillet and stir. Leave the heat on for about another 5 minutes.


1. In a large pot, pour in the tomato sauce, veggies, and spagetti. Turn heat to high and stirr.
2. Once the dish is heated, turn off heat.
3. Enjoy your dish.

::Nutrition Information::

1. Spaghetti: Spaghetti is rich in carbohydrates; one cup contain about 220 calories per cup. For a healthier choie, choose whole wheat spaghetti which contains only 170 calories per cup.
2. Ragu spaghetti sauce: One cup of Ragu spaghetti sauce contain 160 calories.

Cauliflower Curry

::Ingrediants::

1. 1 large cauliflower, cut into florets
2. 2 tbspn Extra virgin olive oil
3. 1/2 tspn cumin seeds
4. 2 medium tomatos
5. 2 cloves of garlic
6. 3 green chilis, finely chopped
7. 1 tspn paprika
8. 1/2 large chopped onion
9. 1/2 tspn turmeric
10. salt to taste
11. 1/4 cup cilantro
12. 1 tspn garam masala


::Directions::

1. In a medium pot, add extra virgin olive oil.
2. Once oil is heated, add cumin seeds and cook for about a minute.
3. Add the following: garlic, onion, paprika, green chilis, turmeric
4. Add 1/4 cup of water. Let it cook for about 5 minutes.
5. Add cauliflower into the pot.
6. Let the cauliflower florets cook. Add one cup of water when needed. It's preferable to wait a few minutes before adding water so that the cauliflower florets will absob the spices.
7. Cool for about 15 minutes in medium heat, stir occasionally.
8. Add the tomatos and cook for about 5 minutes. Add more water if needed.
9. Add garam masala. Add cilantro. Cook for about a minute.
10. Enjoy your dish.


::Nutritional Information::

1. Cauliflower: The best cauliflowers have white or off white head with no space between the florets. In addition, the leaves should be fresh. Avoid cauliflower that has brown spots in the head.