Tiffin Tuesday - Fruits of the Forest

Main course: Spanish potato tortilla on a bed of salad. Black garlic olives.
Side dish: Cherry tomato salad with red onion and fresh basil; green garlic olive.
Dessert: Freshly-picked forest berries on yoghurt, all frozen to serve as ice pack (this goes back into the freezer until tomorrow).

I love summer! Not just because it's warm and nice but it's also the season of fruits, herbs and berrypicking. My grandmother used to go to the forest with me to pick berries and I plan to do the same with my children and grandchildren, if I ever have any. It's so important to know where the food comes from when it's not bought in the supermarket. How to live off the land and what delicacies there are hiding in our own forests and meadows is starting to become a sadly forgotten art, and even though I grew up mostly in a city myself it saddens me when I meet people my age who can barely tell a chestnut tree from a cherry tree and would never eat anything straight from the forest. (I say to hell with hygiene, forest berries taste the best when fresh from the branch.)
Today I went to the forest in search of mushrooms. I didn't find any yet, although the weather was perfect - I guess there were too many mushroom pickers before me! - but I did find an abundance of wild raspberries, forest strawberries and blueberries. I'm especially happy about the forest strawberries (or smultron as they are called in Swedish) because they taste so much better than the giant strawberries you can buy in supermarkets. Talk about a taste explosion in every single, tiny berry you pick. I had a hard time picking any for later and not putting every berry in my mouth immediately!

It is no coincidence or photographic accessorizing though that amidst all the berries, there is also a flower. When I went out to the forest with my grandmother, we did not only pick berries and mushrooms!
The yellow flower giving such a pretty contrast to the red and blue berries is called St. John's Wort or in German, Johanniskraut and can be used dried as a tea, or steeped in alcohol as an antibiotic tincture that speeds up wound healing. It is rumoured to be good against mild depressions even!
When I saw it growing wild and abundant in the forests close to here, I remembered how we used to collect it and decided to pick and dry some of my own. Herbal medicine, and knowledge of wild herbs is sadly a vanishing art here in Europe, and I am very interested in keeping the knowledge of living off the land alive, at least as little as I ever learned about it! I'm planning to write more articles on vanishing vegetable sorts and herbs on this blog as I stumble across them. Did you know, for example, that you can eat dandelion leaves as a salad in spring, if you pick them very young and before they grow flowers? (I plan to sneak that into a bento next spring, if I get the chance...)

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This Post was written by jokergirl from Were Rabbits

Inside A German Bakery: A nutty walnut bread

Today's speciality at the DT bakery is the Walnut bread. A lovely nutty and moist bread that tastes fantastic with sweet and with savory spreads.

If one would like to get their hands on this particular bread they need to order it in advance. It's that popular.


I can understand why too. It's made with spelt flour, but it’s not too dense and has a generous helping of walnuts for that extra crunch.

My baker is a clever man. He has four to five different types of breads that he keeps totally exclusive. They are only baked in small amounts and just once a week. Each weekday he offers a different type of bread. So, Tuesdays is the day you can get your hands on the walnut bread. When they have all been sold out for the day, he does not bake an extra batch. This way he manages to keep these breads on the top 5 of everyone’s list. People really rush to buy these top of the rank breads. As a matter of fact if you want to get your hands on one of these breads in time (and you forgot to reserve one on the day before), you’ll have to go there early in the morning. It is not uncommon that you’ll have to wait in a pretty long line to get served.

Well you all do not need to wait in any line. I am passing the recipe on to you right here! Hope you enjoy it.



Walnut Spelt Bread

600g fine spelt flour
½ cube yeast
½ teaspoon honey
100 ml warm water
200 ml warm milk
100 g butter – melted
2 teaspoons flour
½ teaspoon of fine dried herbs
200 g walnuts – coarsely chopped
handful flour

Preheat oven at 200C.

Mix the spelt flour with the yeast, honey, water, and 2/3 of the butter in a large bowl until the ingredients have incorporated well. Place in a warm place and allow to rise for approx. 40 minutes.

Knead once again, punching the dough with your hands. In a small bowl place the handful of flour and coat the walnuts with it. Now work the nuts into the dough. Put the dough into a loaf pan and allow to rise until it has doubled in size.

Place the loaf tin into the oven and bake for 40 minutes. Take out and pour the rest of the butter over the top, then bake again for 10 minutes.

Mr. Becker said there are some variations to his recipe here, but this should work really well in conventional everyday home ovens.

My favorite spread on this bread is one I got form my WeightWatchers cookbook. It’s a lovely Carrot Ginger Spread. The aromatic flavors of the ginger rally harmonizes perfectly with the nutty bread.

Carrot Ginger Spread
5 medium carrots – peeled and cut into large pieces
1 shallot – peeled and cut into pieces
2 pieces ginger -about 1 by 1 1/2 inches each - peeled
2 tablespoons low-sodium soy sauce
2 tablespoons water
1 tablespoon rice vinegar
1 tablespoon vegetable oil.

Toss all the ingredients into a food processor and pulse to a paste.

This tastes awesome just plain but I also love it with some tuna salad.

Hope you enjoy bread baking this week ;-)! If not I wish you all a great start to your week!

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This Post was written by Meeta from What's For Lunch, Honey?

Keep Your Joints In Shape

We have all felt tight or achy at some point or another and we kept on going about our day not thinking too much about what was going on inside our bodies. We blame it on the weather, a long week, a bad couple nights of sleep. We never think too much of our bodies as a complex set of mechanics. We like to think that we tell it what to do and it will just keep on responding. Well, where your joints are concerned, what you do and do not makes a big difference. Taking care of your joints now can prevent major disabilities such as osteoarthritis, and aches and pains in your spine, hips, hands,…

Let’s do a quick anatomy of your joints:
A hinge joint is similar to the opening and closing of a door. Some examples of hinge joints are the elbow, knee, ankle and joints between the fingers.
Ball and socket joints allow twisting and turning movements. Some of these joints are the shoulder and the hip.
Other joints: Gliding joints allow two flat bones to slide over each other like in the bones of the foot and wrist. A condyloid joint allows the head to nod and the fingers to bend. The thumbs has a saddle joint that allows enough flexibility for the thumb to touch any other finger.
Although serving a different purpose, they all share similar features. In your joints you will find the ligament which acts as a bridge from one bone to the other via the muscle. There is also cartilage that acts as a shock absorber to prevent bones from grinding against each other.

Joint problems occur when we start to lose that cushioning and there are a number of factor contributing cumulatively to this loss.
1/ Aging: cartilage thins as we age and overtime its surface can change from smooth to fissured. That’s when erosions in cartilage start to appear.
2/ Previous injuries: minor joint injuries like a twist or tear when you were younger can be areas of damage years later
3/ Inflammation: small but repetitive injuries can cause low levels of inflammation and damaged or inflammatory cells can gather at a site of injury and release chemicals destructive to cartilage.
4/ Loss of muscle mass: there is no other way to put it but it is a fact that we all lose some muscle mass as we age. We need to work out to maintain it or our joints will absorb more of the pounding from daily living, instead of your muscles, contributing to more damage in the end.
5/ Excess weight: the more a joint has to carry the more damage it experiences in the lonng run. Extra weight can have a wear and tear effect in the cartilage and the cushion can get thinner until there is nothing left.



Obviously you can’t bring back cartilage that is already lost but there are several easy steps you ca take to prevent or reduce the disabilities associated with joint pain.
1/ Maintain a healthy weight: if you carry extra weight, a loss of only 10% your body weight can reduce pain due to arthritis by 50% . Weight loss may also help slow the progression of arthritis over time.
2/ Vary your exercise: do a mix of low or non-impact aerobics like swimming, walking or cycling at least 3 times a week. Add strength training exercises twice a week mixed with stretching, Pilates or/and Yoga.
3/ Use your muscles: weight training helps strengthen the ligaments and muscles around your joints, but you need to modify certain exercises if you are already experiencing pain. Do seated leg lifts instead of squats and lunges for example. Working out with a band is also a good option.
4/ Use ice: icing your joints after exercising can help prevent pain and reduce swelling. Every time we exercise, we draw a lubricant called synovial fluid to our joints, but if it stays there too long after exercise it can cause cracks in the cartilage. Applying ice gets that fluid out of the joints and into the lymphatic system,” the garbage disposal” of the body so to speak.
5/ Eat “joint beneficial” foods: studies show that omega-3 fatty acids found in fish like tuna and salmon can help reduce the symptoms associated with joint pain and also reduce some of the levels of inflammation that may be causing some of the pain.
Vitamin D may also protect your joints via an anti-inflammatory effect. Research suggest getting between 400 to 800 International Units (IUs) might be beneficial. One cup of milk contains 100 IUs, and three ounces of salmon has roughly 400-500 IUs for example.

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This Post was written by Helen from Tartelette

Healthy Eating – getting started

If you’ve decided to try and eat a bit more healthily, by boosting your fruit and vegetable intake, it’s worth thinking about how to get things kick-started.

Think about which fruit and vegetables you and your family like then stock up on these. Also, think about the meals you cook that have a good fruit and vegetable content and schedule these into a meal planner for the week - just list what you will eat on each day and check if you’re likely to get up to 5 portions.


Getting more fruit and vegetables into your house and using them as the basis for your meals is really important.

Planning your meals in advance and using this as the basis for your shopping list is one approach. To be honest I’m not good at this as I choose what to cook depending on my mood. This means that stocking up on things I know I like is a good approach for me.

Thinking about how you shop for fruit and vegetables can also make a real difference. I like going to my local market and choosing which fruit and vegetables to buy based on what is in season and looks particularly good – colour, smell etc.

There are a few regular purchases I make to ensure we have a good mix of things - carrots for snacking on in the day, fresh tomatoes for salads or easy pasta dishes, plus onions, garlic, chillies, herbs and lemons to add flavour to dishes. With fruit I always stock up on bananas and apples/pears which act as the base ingredients for our daily smoothie.

If you live somewhere more rural a trip to your local farm shop or farmers market might be a good approach.

Increasingly popular are fruit and vegetable boxes. These are boxes of fruit and/or vegetables which you are delivered to your home (or office if you prefer). They usually contain fresh produce that is locally sourced and is often organic. This reduces the environmental impact your shopping is having as well as supports local business and provides you with fresh and tasty food.

The fun bit is that, because the boxes are seasonal, you never really know what you’re going to get. This is a great way to make yourself be a more creative cook and try new things. Kohlrabi is something that a lot of vegetable boxes contain at the moment and usually prompts a look of fear and confusion – thankfully most fruit and vegetable box suppliers include a wide selection of recipes on their websites!

If cost is a driver for you then both market shopping and fruit and vegetable boxes can be comparable with supermarket shopping. In fact markets, assuming you’re not exclusively using gourmet markets that stock every product imaginable but at costs to match, can be real money savers. This is particularly true if you go towards the end of the day. But, beware if you’re a bargain hunter – you may need to pick up a book about how to make jam or chutney to help you dispose of that box of apples or giant bag of peppers!

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This Post was written by Abby from eat the right stuff.

Say Cheese!

I don't know about you guys, but I'm a fiend for cheese. Whether it's a nutty hard cheese, or a soft runny one, there's a place in my heart. At any given time there are at least three cheeses in my fridge, but if I could have my way there would be at least seven (one for every day of the week). Everyone has their own personal favorites (mine are aged goudas like Amsterdam Reserve or creamy goats like Humboldt Fog), but no matter what cheese you take home you should learn how to properly store and care for it (not that it's going to last long anyway...). Here are some of my tips to help ensure your lovely cheese will last:

• Remove cheese from fridge an hour before serving, so that it can be up to room temperature (that's when it tastes best). Only remove what you're planning on eating.



• If you're going to eat it in a day or two, the cheese can be left out at room temperature.



• If mold develops on hard or semi-soft cheeses (such as cheddar and swiss), it's okay to cut it off. To be safe, cut a half inch of cheese off on all sides with visible mold. If it shows up on soft cheeses (such as brie), then say good bye and toss it out.



• Speaking of mold, keep blue cheeses away from other foods and definitely in separate containers. The spores in the blue cheese can migrate to other foods.



• Don't freeze your cheese. A lot of people say you can, but if you do, use the cheese for cooking only. The flavor and texture are definitely diminished after freezing.



• Cheese should be refrigerated in the original wrapping until ready to use. Keep it in an area where it will be less likely to pick up the other odors/flavors floating around in the fridge.



• Once unwrapped, wrap hard or semi-soft cheese in wax paper (it's better than plastic) and if possible store in a sealed plastic container. Use a fresh piece of wax paper each time. Soft-cheeses do not need the wax paper and should be kept in a sealed container.



• Consider double wrapping potent (aka stinky) cheeses so that their odors do not escape.



• My favorite tip: enjoy and explore! Get adventurous and try new cheeses. And once you've found one you like, share it with your friends!

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This Post was written by sabrina from YumSugar

Tropical Flavors & Accidents

We've been having pretty hot weather the past few days. Tropical almost! Just the palm trees and blue lagoon are missing.

This kind of weather normally takes people in herds to our local public pool. To be honest I do not find anything relaxing about rushing to an over filled pool club, screaming kids and irritated grown-ups. We normally go to the pool when we know there is a little less "traffic". This way Soeren can enjoy the playground and use the pools and pool slides at his leisure without being pushed and shoved.

On that particular day two of my friends asked us if we wanted to join them. I said no. Because I knew the pool would be over crowded. Besides that we had already planned a bike tour with Soeren's buddy Jeremy and his mum. We wanted to go down to the soccer field, let the boys kick around a bit and then have a little picnic. After that ride down to the river and simply relax under a shady tree. No crowds and quite idyllic. It did not work that way.

On the way to the river Soeren had a bike accident. He went flying over the handle bars of his bicycle! I saw my kid flying over the bars in slow motion and landing face first on the rubble path!
I am telling you - thank God he had his bike helmet on, otherwise ... well I do not even want to think about the otherwise. By the time I got to him he had stood up and all I saw was blood pouring out from below his helmet. My heart did a turn!

My friend quickly laid out a blanket and I got the first aid kit out. Checked if his neck and head was OK to move and slowly removed the helmet. A cut on his forehead, nose and chin and gashes on his elbows and a few bruises on his chest. It looked worse than it really was. We stopped the bleeding, rested a bit and he was fine. He even wanted to get back on the bike and ride on to the river. We took him to the clinic to get the huge bruise on his head checked up, but all was OK.

What I learned here was the fact that I managed to stay so cool and keep a clear head. I always thought I would freak at the sight of my son in any kind of accident, but both, my friend Dani and I kept pretty cool and simply did the right things (as we were informed by the Doc later that evening). I also learned that even kids at this age are exceptionally helpful. Jeremy, who is the same age as Soeren, went and collected all our bikes, which were lying in the middle of the path, while we were tending to Soeren. He also got a bottle of water out for his buddy and told him to drink. Cute!

However, the most important lesson here is make sure the kids are wearing their protective gear when they are out on bikes, skateboards, roller blades etc. Soeren never goes on the bike without his helmet. This is a rule we stick to religiously - no bending. Thankfully Soeren never argues about it either. That day, after I took a look at the helmet, I knew if he had not been wearing it he would not have gotten away with a few cuts and bruises.

His remark that evening: "I finally get a new helmet!"
"Funny way of going about it!" was my comment.

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Contents of the tropical flavored lunch box: Egg salad with Italian mortadella on Finnish rye flat bread, baby bell pepper. For the fruit there are chunks of juicy pineapple, organic plums and grapes. The cake is a specialty from Soeren's great grandma - a coconut crumble cake.

Prep time: 10 minutes
The egg salad is a super fast version that I made quickly that morning. I simply layered it on both sides of the Finnish bread, after toasting it in the toaster. In between I added some Italian mortadella (vegetarians should try sautéed mushrooms with onions). While the eggs were boiling I cut up the fruit and a slice of the cake. The mini bell peppers are perfect for lunch boxes as they fit in so well and they taste sweet and juicy.

Quick Egg Salad Recipe

2-3 hard boiled eggs - chopped
1-2 tablespoons cream cheese
1-2 tablespoons sour cream
salt and pepper
1-2 pineapple slices - finely chopped

Mix the cheese, sour cream, salt and pepper in a bowl until smooth. Fold in the chopped eggs and pineapple.

Variations: Instead of the pineapple add peas, carrots or bell peppers for different flavors.

A perfect tropical flavored dessert as a special treat would be the Tropicana Ceam. This can also be placed in a small container with a lid for the lunch box. Make sure you place a cool pack between the containers to keep the cream cool.

I hope you all have a safe and healthy week with your families.

Take care!

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This Post was written by Meeta from What's For Lunch, Honey?

Weekly Reflections: Motivation Check-Up

So it’s been a few weeks since you started your workout routine and you are wondering if you are still on the right track or why the pounds and inches are not disappearing faster. Maybe you have just started incorporating some fitness essentials to your life and wonder if you are doing it right. Maybe you’ve just hit that workout/healthy eating block and need some positive reinforcements. Here are 8 ideas that came about during conversations with my clients during the week.

1/ Stop living in the past: throw away that pair of jeans you have kept since high school in the hope to fit into them again, or that picture of you and your mate on vacation on a sunny beach 5 years ago. I am not saying that you will never be able to look that way again, but in a way I am. Your body and metabolism are different than it was when you were 18. Your nutritional and exercise needs are different now that you are an adult or a mother/father. We always idealize those days way back when we used to fit in those jeans, but if we had a time machine and transport ourselves to those times we would see that we were not happier then than we are now, aiming then for the next 5 pounds or the next tight pair of jeans. Make new memories today, with the new and improved you. Health is not about looks, it’s how fit you are inside your own body….and your old jeans don’t care!

2/ Prepare yourself for a fit day: make it a daily appointment We would not dream to cancel with Jackson “the” hairdresser en vogue to make ourselves look good, or the dentist to get a perfect smile. Do not cancel on yourself. Your body and your health are not gifts but a responsibility.

3/ Start slow: I love working with new clients who are super motivated about their new commitment. I am also a bit worried because I know that if I do not slow them down a little, I’ll ever see them 2 months from now. They will have exhausted their enthusiasm and energy level. It takes energy to build up energy. It also takes daily commitments to doing something physical. Build your stamina and resistance slowly. I am at it everyday so it is part of my routine, my job but I did not start running a 5k before I knew how to manage my endurance level. Discuss with your trainer ways that you can start off with a program that is challenging for you at the time and hot to build up from there.

4/ Get the family involved. During a school week, I realize it’s not always easy to find the time for extra activities, but the weekends are the perfect opportunities to schedule a picnic in the park, a game of hide and seek, a bike ride on a favorite trail, etc… If the kids see you active and healthy they will integrate these images in their minds and remember them when they are adults themselves. Call mom or sister for a walk, window shopping at the mall or antiquing. Health is also about establishing mind and body connections. Working out is great, but “feeling” good also does a body good.


5/ Surround yourself with positive influences: People who are motivated, inspired and determined are people who live a better quality of life and people I try to surround myself with. However, I am sure that you have heard your pushy co-worker, best friend or mate say at some point: “oh, c’mon, 3 fries are not going to break your diet”, “you can skip the gym today, we never do anything together anymore?”
They are just trying to make you fell bad because you are doing something good for you and they are not, and they probably should. I wish I knew the reasons why people say or do things like that, but it is human. Tell them, you have one life and might as well be fit to live it well and not popping pills like they are candies while not being able to move and visit them.

6/ Put the pain or/and lack of motivation in perspective: when things get tough, remember the trillion loads of laundry you do each months, the countless hours spend carpooling for their sports activities. Once you start walking on the treadmill or lifting those dumbbells, you forget how tough and long the road can be and think about the rewards once you reach your destination.

7/ Just “Do It”: go tot the park, take a walk. Nobody makes a paycheck without working, nobody makes a cake without baking….nobody gets healthy without doing the work. 98% of life is showing up.

8/ Understand your energy cycles: this is especially true for women. Follow your menstrual cycle closely. Although it is true that you will experience less cramps as you get fitter, you will be more tried around that time of the month, so it is ok to take it down one notch. Women are different and some will experience a rush of energy prior to that time, so it is ok to kick it up a bit. Remember to listen to your body’s clues. Do not exercise if you are sick or extremely tired as you will be more prone to not pay attention to your form and injure yourself in the long run. Men are also susceptible to fatigue injuries and sore muscles. Guys, it is ok to skip a workout…you won’t lose that 6 pack in a week!

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This Post was written by Helen from Tartelette

Superfoods: The Allium Family

Onions, Garlic, Chives, Leeks, Shallots and Scallions

If açaí is the most exotic food on this list, the Allium family of foods is perhaps the most humble. The Chinese refer to the Alliums-garlic, onions, leeks, shallots, scallions, and chives-as “jewels among vegetables”, and prize them for their health-giving properties and for their sharp taste and smell.

Garlic, onions, leeks and chives contain flavonoids that stimulate the production of glutathione (the tripeptide that is the liver's most potent antioxidant). Glutathione enhances elimination of toxins and carcinogens, putting the Allium family of vegetables at the top of the list for foods that can help prevent cancer.
Here are just a few benefits from members of this family.


Garlic

• Lowers total cholesterol (but raises HDL—"good"—cholesterol)
• Lessens the risk of atherosclerosis (hardening of the arteries)
• Lowers blood pressure
• Reduces the risk of blood clots (cause of the majority of strokes and heart attacks)
• Destroys infection-causing viruses and bacteria
• Reduces the risk of certain cancers, in particular, stomach cancers
• Produces more "natural killer" cells in the blood to fight tumors and infections
• Helps fight against neurological diseases such as Alzheimer's
• Enhances detoxification by reducing toxins

For optimum effect, eat garlic raw. Cooking can destroy some of the allicin compound, which is the active constituent. Dehydrated garlic flakes, garlic powder, garlic extract, garlic juice are all convenient products, they're a poor flavor substitute for the less expensive, readily available and easy-to-store fresh garlic. So always go for fresh garlic.

Onions

• Inhibit the growth of cancerous cells
• Increase in HDL cholesterol (especially when eaten raw)
• Reduce total cholesterol levels
• Increase blood-clot dissolving activity
  Help prevent colds
• Stimulate the immune system
• Reduce the risks of diabetes
  Have antibacterial and antifungal properties
• Reduce the risk of certain cancers
• Help relieve stomach upset and other gastrointestinal disorders

Onions contain two powerful antioxidants, sulphur and quercetin—both help neutralize the free radicals in the body, and protect the membranes of the body's cells from damage.

Leeks



Leeks have all of the healthy properties of the Allium family as described above. However leeks also contain these nutrients:

• Vitamin B6
• Vitamin C
• Folate
• Manganese
• Iron
• Fiber

This particular combination of nutrients makes leeks particularly helpful in stabilizing blood sugar, since they not only slow the absorption of sugars from the intestinal tract, but help ensure that they are properly metabolized in the body. Remember, the stabilization of blood sugar is one of the most important goals of the Perricone Promise. Spikes in blood sugar accelerate aging, wrinkles and a host of degenerative diseases.

We all know that onions and garlic are important for imparting delicious flavor to a meal. However, when we include leeks, we raise the flavor of the meal from delicious to "sublime."

(Source: Dr. Perricone’s 10 superfoods)

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This Post was contributed by Pintoo from Zaayka

Leftover Remake: Curry pasta lunches

I had some leftover chicken curry from dinner and some frozen unsauced pasta, so today's lunches are a Leftover Remake: curry pasta.

Contents of my lunch: Japanese curry pasta (gemelli) with chicken, carrots, onions, potatoes and added broccoli. The fruit layer has fresh figs, half an apricot, blackberries and mango nectarine. The mango nectarine is a pale nectarine reminiscent of both mango and nectarine in flavor and texture -- delicious although delicate and easily bruised. I packed mango nectarines in last summer and liked the flavor, so when I saw them again this year I picked some up. Good thing, as evidently their season is very short (just two to three weeks in the summer).



Morning prep time: 6 minutes, using frozen unsauced pasta and leftover curry. I quickly cooked some broccoli florets in my microwave mini steamer for one minute, and added them to the leftover curry and frozen pasta that I microwaved to revive the texture before packing. Sliced some fruit and we're ready to go.


Packing: Much of the fruit here is very delicate and ill-suited to rough treatment or tight packing (see gap fillers). As blackberries are especially fragile, I put them in a reusable plastic food cup to ensure they didn't turn into mush in transit. I like these little cups as they're reusable like silicone cupcake liners, but sturdy enough to actually protect the food inside from damage. I bought some of these at Daiso, others from eBay (click the photo for details). I did forget to reserve some extra curry sauce to pack on the side, though, so unfortunately the pasta was a big dry by the time we ate it (live and learn). The lunch was packed in my 580ml Urara dragonfly box.

I packed my husband's meal in stainless steel containers (review here) for a masculine touch.

My two-year-old's meal was lightly packed into a 600ml two-tier box with built-in food cup. The meal would have been too big for him according to the bento box size guidelines, but he decided he didn't like this shape of pasta (go figure!) and just ate the meat and veggies out of the curry pasta. The curry was a big hit with him at dinner (Curry no Ohji-sama from S&B -- a Japanese curry roux for kids), just not this particular pasta. Oh well!

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This Post was written by Biggie from Lunch in a Box: Building a Better Bento.

Inside a German Bakery: Onion Ring

After a lovely vacation in Prerow we are back full of energy and completely relaxed.

I am also looking forward to continuing the German bread series, started a few weeks ago. Today I am featuring a wonderful and exceptionally flavorful bread. The onion ring.

When you buy the bread from the baker it comes in a ring and looks like the letter "O". As you can see from the pictures I could not take a picture of the whole ring because as soon as I come home with it, the aroma of this bread brings both my boys to the kitchen. Then the bread is sliced and spread with butter and enjoyed with this simple pleasure.

The onion ring is made of wholewheat flour and a mixture of slowly roasted onions and herbs. It took me a while to coax the recipe for this one from my baker - he did not reveal everything - but I hope the recipe I provide below is one that comes very close to it.

We often buy this bread when we are craving for something wonderfully savory or have a BBQ party coming up. It's always a huge hit with our guests and a brilliant alternative to the ordinary baguette.

It normally does not happen, but if we do have any leftovers of this bread, I love making bruschetta with it. After a day or so, I find this bread tastes more intensively of the onions and therefore works incredibly well when combined with roasted vegetables and toasted. My favorite kind of Bruchetta is a delicious recipe from Jamie's Italy by Jamie Oliver - Aubergine and Mint Bruschetta.

Hope you enjoy both the recipes.



Onion Ring

Ingredients
800g + more Wholewheat flour
50g yeast
3/8 l luke warm water
2 teaspoons salt
4 onions - finely chopped
handful herbs - finely chopped
1 tablespoon butter

Method
Preheat oven to 220 degrees C.

In a pan heat the butter and gently sauté the onions until browned and caramelized. Sprinkle the herbs and allow to cool.

In a large mixing bowl add the flour and make a well in the middle of it. Mix the yeast in 1/8 l of luke warm water and then pour into the well. Sprinkle with a bit of flour. Covered with a damp tea towel place the bowl in a warm place for 15 minutes.

Add the salt in the remaining water and then pour this into the dough. Add the onion-herb mixture. Knead to incorporate the ingredients. Once you have a smooth dough, form the dough into a ball and scatter some flour. Put the ball of dough back into the bowl and allow to rise covered with a damp tea towel in a warm place - about 30-40 minutes. The dough should have doubled in size.

Place the dough on your kitchen counter and start kneading. Knead for a few minutes, then form either a ring, by rolling the dough into a"snake-like" form and then joining the ends together to form an "O", or simply form a longish loaf out of it.

On a greased baking tray place the onion loaf and allow to rise for another 15 minutes. Then brush the top of the loaf with some water, sprinkle some flour and bake for a good 40 minutes.

Enjoy warm.

If you have any leftover the next day, make these lovely snacks for dinner.



Aubergine and Mint Bruschetta
Adapted from Jamie's Italy by Jamie Oliver

Ingredients
2 aubergines - sliced in approx. 3 cm thick slices
Good olive oil
White wine vinegar
Large handful of Italian parsley - cut into strips
Small handful of mint - cut into strips
2 garlic cloves - 1 finely sliced and one halved
Salt and freshly cracked black pepper

Method
Heat a grill pan and place the aubergine slices next to each other. When they have nicely grilled on both sides and are a golden color remove them from the pan and place them in a bowl.

In the meantime in another bowl mix together a 3 tablespoons of vinegar and 8 tablespoons of olive oil with the parsley, mint and the garlic. Salt and pepper to taste.

Pour the vinaigrette over the grilled aubergine slices and allow to marinate for a few minutes.

Cut slices of your onion bread and grill these in your grill pan. Rub the halved garlic clove onto the toasted slice of bread. Sprinkle with a dash of olive oil.

To assemble your bruschetta place the aubergine mixture of the toasted bread and press down so that the aromas of the mixture get soaked into the bread.

Enjoy with a glass of wine.

Hope you have a great week ahead!

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Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.

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Technorati Tags: bread, recipe, onion, Jamie Oliver, bruschetta, German Bread, lunch box, health

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This Post was written by Meeta from What's For Lunch, Honey?

A Workout With Bands

As a trainer and class instructor I have complete free access to the gym which I consider a blessing since I love my job! Some of my clients outside of the club are stay at home moms, seniors, or people on physical rehabilitation. Obviously, I can’t carry a whole set of dumbbells, benches and bars everywhere I go, and when I train one on one I rarely use gym machines but think outside the box. A few days ago, I brought an exercise band to a dear friend of mine and showed her some exercise to get her started on a fitness routine. I told her to supplement with dumbbells in a few weeks. Bands take no room, require your own body resistance and can be used short and tight or long and loose depending your strength.


Biceps Curls with Band



Starting Position:
Stand on center of band with feet close together, knees slightly bent. Grip handles in front of thighs, palms facing outward. Hug elbows in tight to your torso and contract abs.
Action:
Without leaning back, and keeping upper arms stationary, curl hands up to your shoulders. (exhale)
Slowly lower to starting position to complete one rep. (inhale)
Make it harder: Step your feet out to the sides, closer to the ends of the band and/or grip closer towards the center as opposed to the very end (handles) of the band.
Make it easier: Step as close as possible to the center and grip the end of the band.

Low Mount Seated Rows with Band



Starting Position:
Sit on floor or bench with knees slightly bent, feet hip-width apart. Keep back straight, abs in, heels on the floor. Loop band around the soles of the feet, then cross the ends/handles over shins so right hand holds left handle and left hand holds right handle, palms facing down.
Action:
Pull hands toward chest so elbows and fists are at or near shoulder level, pinching shoulder blades together at the end of the movement. (exhale)
Slowly return to starting position to complete one rep. (inhale)
Make it harder: Spread feet apart so they lie on the band closer to handles for more resistance.
Make it easier: Do not cross handles and keep feet close together at center of band. Make sure the band is secure around your feet.
Muscles Worked: Upper back, Triceps

Low Mount Adduction with Band



Starting Position:
Make a loop at one end of the band and place your left ankle into it. Wrap the other end/handle around a low mount, like a furniture leg. Stand to the side a few feet away from the furniture, parallel to it. Hold onto a chair or wall for balance if necessary. Shift weight into right foot keeping knee soft and left foot flexed. Allow the resistance to pull your left leg out to the left side of your body to start.
Action:
Keeping foot flexed, leading with your inner thigh, sweep your left leg across your body towards the right as far as you can. Hold for 1-3 counts. (exhale)
Slowly return to starting position to complete one rep. (inhale)
Finish set before switching sides.
Make it harder: Stand farther away from the mounted end.
Make it easier: Stand closer to the mounted end.
Muscles Worked: Inner thigh, Quads

Low Mount Abduction with Band



Starting Position:
Make a loop at one end of the band and place your right ankle into it. Wrap the other end/handle around a low mount, like a furniture leg. Stand to the side a few feet away from the furniture, parallel to it. Hold onto a chair or wall for balance if necessary. Shift weight into left foot keeping knee soft and right foot flexed. Allow the resistance to pull your right leg across the center line of your body to start.
Action:
Extend your right leg straight out to the side, leading with your outer thigh towards the ceiling, keeping foot flexed. (exhale)
Slowly lower with control to starting position to complete one rep. (inhale)
Finish all reps on this side before switching.
Avoid leaning back or to the sides during the movement. Lower with control- don't let the band's resistance snap your leg back down to the starting position.
Make it harder: Stand farther from the mounted end of the band.
Make it easier: Stand closer to the mounted end of the band.
Muscles Worked: Outer thigh, Hips, Glutes

Seated Knee Lifts with Chair



Starting Position:
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.
Action:
Pull knees toward chest as you crunch upper body forward using abs, not arms. (exhale)
Lower feet almost to floor, but don't let them touch until the end of the set. (inhale)
Special Instructions
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.
Muscles Worked: Abs

For each exercise, aim for 2-3 sets of 12-15 repetitions.

Note: Big "thank you" to Louise: you can spot her in the background taking pictures while taking care of her great grandson. If you look closely, you might spot Cash in his swing and he was not having a good time! Some pictures are rushed but you get the idea and description of form and execution. My regulat photographer, Ingrid , will be back next week. Thank you ladies! I could not do it without you!

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Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.

This Post was written by Helen from Tartelette

Healthy Eating – the obvious first step

The easiest way for most people to improve their diet is to increase the amount of fruit and vegetables that they eat. Here in the UK, people are told to aim for 5 portions a day but in some countries the target is as high as 17.

Some people find this thought quite intimidating but, if you bear in mind a few tips and tricks you’ll find it easier than you thought.


There are three things to remember though:
- Potatoes don’t count
- Lentils & beans only count once, no matter how many portions you have
- Fruit juice only counts once, no matter how much you drink

1. To get off to a good start add a handful of berries or some chopped fruit to your breakfast cereal or porridge. Making your own muesli with lots of dried fruit in the mix is also a good strategy, which has the added bonus of being able to provide you with valuable essential fats, vitamins and minerals from nuts and seeds.

2. If you’re not a fan of fresh fruit, how about trying dried fruit as a snack during the day - a handful of raisins counts as one portion.

3. Hummus is a good savoury snack especially if you dip something like carrot or peppers into it rather than crisps or bread. If you make your own, adding tahini (sesame seed paste which you can easily get from a health food shop) and watching the oil content, again you increase the nutritional value.

4. If you eat sandwiches for lunch, make sure they have salad in them. Alternatively, why not have a bean salad for lunch? Or a rice salad to which you’ve added chopped vegetables?

5. Thinking about main meals, always serve some vegetables or a salad. Perhaps make chips using parsnips or sweet potatoes for a change.

6. If you’re cooking for someone who’s not keen on vegetables, things like chilli and bolognaise are good as you can add finely chopped, onions, mushrooms, courgettes etc and their individual tastes won’t stand out.

7. Obviously, eating meals where vegetables are the focus, such as salads or a vegetable stirfry will help as will fruit salad for pudding.

8. Finally, and this is what makes life easy for me, try making a smoothie. Blitz together one banana, one apple, a handful of berries and some fruit juice and you get at least 3 portions in a delicious drink. You can also freeze this mix to make fruit ice-lollies.

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Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.

This Post was written by Abby from eat the right stuff