HEALTHY RECIPES & HEALTHY HABITS
Delicious recipes that will inspire you to eat healthier; build habits that will make you feel better!
JUNE 2021 ARTICLES
A HEALTHY RECIPE & HEALTHY HABIT
by Jooyoun Park
How are you managing your diet and maintain your health under the pandemic? Today, I would like to share some of my favorite healthy recipes and some healthy habits that might help you with maintaining your health!
To begin with, I would like to introduce my favorite recipe to you, the name of the dish is – baked chicken breast. I will begin by introducing the ingredients, which are: skinless, boneless chicken breast, butter or olive oil, salt, and a seasoning made of smoked paprika, garlic powder, salt and black pepper.
Next, let me talk you through the procedure. Firstly, brush your brined chicken breast with butter or olive oil. It will add greater juicy flavor and a golden crust outside. Also, add some pepper on the surface so that the scent of pepper will be added to the chicken breast. After 20 minutes, put it on a baking dish or a roasting pan. Rub some extra salt and pepper on the chicken breast and start roasting it. Try not to roast it for too long as chicken breast is usually less tender compared to other parts of a chicken. Cook it for about 15 minutes until you see a golden crust around it. Then, rub the seasonings on the chicken breast and foil it to put into an oven. After 15-18 minutes you are good to take it out and enjoy the meal! This is basic but tasty and healthy at the same time so I recommend this recipe to you!
Next, I would like to introduce a healthy habit to you! This is bedtime stretching. This is simple but very effective in keeping our muscles relaxed and healthy.
So, first of all, stretch your legs 90 degrees so that your toes are pointing at the ceiling. Maintain that position for 3 minutes and then move your legs in opposite, crisscrossing directions so that it moves like a scissor. Repeat this 3-4 times during bedtime and you can even do this while you’re playing with your phones on the bed so it is not that hard! You had a long day so your muscles must be constricted, therefore, you must spend some time stretching it. Otherwise, your muscles would get cramps easily which is really painful!
Thank you for reading and I really hope my recipe and simple healthy habit would help you with maintaining your health during the never-ending pandemic so that you are healthy, free to go out and play when the pandemic ends!
MAY 2021 ARTICLES
STRENGTHEN YOUR OWN MASK: IMMUNE SYSTEM
by Wonjeong Jeong
Because of the coronavirus, many people are looking back at their health. It is important to wear masks and wash your hands to prevent the coronavirus. However, it is also more important to strengthen your immune system. In this article, I am going to talk about tips for strengthening your immune system.
The first tip for our immune system is to have a regular lifestyle. First of all, it may seem simple, but it is a more difficult tip to do than you think. Considering meals, university students eat meals very irregularly because of assignments and lectures, and adults have irregular lifestyles because of their work in the company. For example, they skip their meals or have lunch and dinner at inappropriate times. However, eating a moderate amount of food at a proper time is just as important as eating healthy food. So people should be careful to eat well, even consciously. We are very obsessed with reducing our mealtime and doing other things efficiently, but we should be able to realize that mealtime is very important.
Next, let’s talk about sleep. Sleep patterns are just as important as eating habits. Most people in modern society do not prioritize sleep time like mealtime. So there are many cases where people work late at night, and they think their brain is more active at night. In fact, sleeping late at night may not be a problem if you don’t have to wake up early in the morning. But most people in this society have to start their life early in the morning. Office workers should get up early in the morning to get ready to go to work and start working. If life repeats like this, we will have to reduce our sleep time very much. When sleep time is reduced, fatigue naturally accumulates in the body and our mind cannot have time to relax. If our mind cannot have time to relax, people feel stressed. Stress has a negative effect on the body, and accumulating fatigue in our body also has a negative effect. This naturally weakens the immune system of the body and makes it vulnerable to the outside such as disease and virus.
Exercising also helps to strengthen our immune system. Exercise is a good habit that helps the nervous system in your body function properly. But these days, many people cannot exercise outside because of the coronavirus. So the tip I recommend is ‘home-training.' There are so many home-training videos posted on YouTube. If you are a person who originally exercises a lot, you can find a tough exercise video and copy the exercise the trainer does on the screen, and even a video for those who are new to exercise is prepared. Through these home-training videos, you can exercise steadily anytime, anywhere without spending money. However, you may not be able to exercise consistently without someone who manages and supervises your exercise. My tip, in this case, is to start home-training with friends. You and your friends can share the result of the exercise you did, and become each other’s exercise managers. This will allow you to exercise more regularly than when exercising alone.
Lastly, it is important to keep your intestines healthy. This may sound like a medical area, but there are many things we can do for our intestines in our daily lives. First, eat a proper amount of lactobacillus food. Kimchi, cheese, and yoghurt, which are common around us, all contain lactobacillus. By eating these foods, we can eat lactobacillus, which will help our intestine exercise. Secondly, it is important to keep your intestine warm. This means that the habit of turning on the air conditioner and sleeping with your stomach unclothed on a summer night is not good. You should wear blankets or thick clothes to keep your stomach as warm as possible. Finally, similar to the second one, it is also important not to eat too cold food often. Even in winter, there are people who love only iced drinks, but you should keep in mind that your body feels much better when eating or drinking warm food than cold food. It is hard to avoid every cold food, but you need to be careful and be conscious of it.
These are four tips for your immune system. We should not only care about preventing coronavirus with masks but also care about our immune system which can protect our body from the virus.
APRIL 2021 ARTICLES
4 TIPS ON BUILDING HEALTHY HABITS
by Yunjae Lee
Being ‘fit’ has been a trend for a quite long time. People share their health tips on social media (YouTube, Instagram, TikTok, etc.), and it is not hard to see people who are going through their own health journey on various platforms. However, sticking to healthy habits is not always an easy thing. There are some things that you cannot give up. You find yourself being inconsistent with your goals. Sometimes it is just overwhelming to keep everything in control. I also struggled with trying to live a ‘healthy life'
There were many trials and errors for years, and so I want to share 4 basic ways that I found to build a healthy habit.
1. Write down the things you are willing to sacrifice and things you still want to keep
This is the first step. If you think about it, there are lots of ‘healthy habits.’ Running a mile every day, drinking 2Ls of water, cutting out soda… you name it. For me, I did not really like drinking sweet drinks, but I loved coffee and desserts. I could live without coffee because I did not have it often. However, it was so hard for me to completely cut out desserts because it has been a habit for me for a long time to grab some sweets after a meal. Having a dessert was something that I cannot give up. So, I decided to stop drinking sweet drinks and coffee but compromised to have some sweets after a meal without losing control and indulging in it.
(I chose to cut caffeine because it made me feel anxious and gave me stomachaches. If you are okay with drinking coffee, it is totally fine. You just need to find out what kind of things you personally need to get rid of to lead a healthier life).
2. Focus on one habit at a time
You could be impatient about reaching your goals. However, be careful not to be too harsh on yourself. If you try to change most of the things in your life from the start, it is very likely that you will feel overwhelmed as time goes on because your body is not used to it. Focusing on one habit at a time will not be so tiring and it will help you build long-lasting habits. I was also impatient when I first decided to live a healthier life. I wanted to change so many things - my diet, exercise, sleep schedules, almost everything. Because it was so easy to give up when it is too overwhelming, I realized that this is not a consistent way to change my life. I decided to be more patient and focus on one thing each month. By doing so, I had much more time to get used to new habits and this helped me build long-lasting habits such as drinking 2Ls of water and sleeping 6+ hours a day, which I kept up for the next 4 years.
3. Set the simplest goals
You will have some days when you just want to give up. You decided to lift weights every other day, but you just don’t feel like it even though today is the day. You promised to take a walk every day, but you just want to stay at home. These moments come, and it is normal. When you don’t ‘feel like it,' you can trick your brain into doing it by setting the smallest goals. Instead of promising to work out for an hour every day, say to yourself that you’re only going to do one set of push-ups for a day. It is apparently easier than an hour-long of exercise. However, after that one set, it’s more likely for you to keep working out because it doesn’t feel too bad once you start doing it. Maybe some days you will stop at the first set but keep doing it because it is better than breaking your promise and stop making it a habit at all. You will find yourself less uncomfortable with doing longer exercises as time goes on.
4. Find something you love
This is perhaps the most important tip. Whether it comes to food or exercise, find something that you love. You do not have to make your journey painful. Learn about the ingredients and recipes that you like. Find a physical activity that you truly enjoy. I started swimming because I wanted to exercise every week, but I found myself hating it every time. Swimming was just not my thing, and unfortunately, I didn’t grow to like it. After quitting swimming, I started lifting weights and I absolutely loved it. I enjoyed every time I set a new goal, and I felt so good after doing it. You do not have to always force yourself to do something you hate, but you can find something you truly enjoy. Remember that healthy living is not just about achieving your fitness goals but more about enjoying the process of change.
DECEMBER 2020 ARTICLES
BEAUTIFUL COURGETTE CARBONARA
by Chenyu Pan
Ingredients
6 medium green and yellow courgettes
500 g penne
4 large free-range eggs
100 ml single cream
1 small handful of Parmesan cheese
olive oil
6 slices of higher-welfare back bacon
½ a bunch of fresh thyme , (15g)
a few courgette flowers , (optional)
Method
Put a large pan of salted water on to boil.
Halve and then quarter any larger courgettes lengthways. Cut out and discard any fluffy middle bits, and slice the courgettes at an angle into pieces roughly the same size and shape as the penne. Smaller courgettes can simply be sliced finely.
Your water will now be boiling, so add the penne to the pan and cook according to the packet instructions.
To make your creamy carbonara sauce, separate the eggs and put the yolks into a bowl (saving the whites for another recipe). Add the cream and grate in half the Parmesan, and mix together with a fork. Season lightly with sea salt and black pepper, and put to one side.
Heat a very large frying pan (a 35cm one is a good start – every house should have one!) and add a good splash of olive oil. Cut the pancetta or bacon into chunky lardons and fry until dark brown and crisp.
Add the courgette slices and 2 big pinches of black pepper, not just to season but to give it a bit of a kick. Pick, chop and sprinkle in the thyme leaves (reserving any flowers), give everything a stir, so the courgettes become coated with all the lovely bacon-flavoured oil, and fry until they start to turn lightly golden and have softened slightly.
It’s very important to get this next bit right or your carbonara could end up ruined. You need to work quickly. When the pasta is cooked, drain it, reserving a little of the cooking water. Immediately, toss the pasta in the pan with the courgettes, bacon and lovely flavours, then remove from the heat and add a ladleful of the reserved cooking water and your creamy sauce. Stir together quickly. (No more cooking now, otherwise you’ll scramble the eggs.)
Get everyone around the table, ready to eat straight away. While you’re tossing the pasta and sauce, grate in the rest of the Parmesan and add a little more of the cooking water if needed, to give you a silky and shiny sauce. Taste quickly for seasoning.
If you’ve managed to get any courgette flowers, tear them over the top, then serve and eat immediately, as the sauce can become thick and stodgy if left too long.
VEGAN CARROT PATTIES
by Margarita Tsvetkova
This healthy, delicious and easy vegan patty will change your life! Not only can it be a great side dish to your meals but it can also become the main dish itself. The rich flavor of veggies and the soft, almost meat like, texture will most certainly become your new favorite. This patty’s power lies in its healthy yet filling effect thus giving you plenty of vitamins and potassium from the main ingredient - carrots! Let’s jump into the preparation.
THE PROCESS:
Ingredients:
● Zucchini x2
● Potato x1
● Onion x1
● Parsley or Cilantro
● Carrot x1
● Salt
● Almond flour or All purpose flour
● Nutritional yeast or cheese
● Chia seeds (optional)
● Cumin powder
● Cayenne pepper
● Garlic powder
Step 1:
Firstly, start off by cleaning your vegetables and then grating or chopping the indicated ingredients as indicated in the picture. Then proceed to add all of the ingredients into one big bowl and mix all of it together whilst adding salt and pepper to your taste. Cover it up with plastic wrap and let it sit for a few minutes whilst you prepare the dry ingredients.
Step 2:
Next, in a new bowl add 1⁄2 cup of almond flour or flour of your choice, 1⁄4 cup of nutritional yeast or cheese, 2 tablespoons of ground Chia seeds (optional), 1⁄2 teaspoon of salt, 1⁄2 teaspoon of cumin powder, 1 tablespoon of garlic powder and 1⁄2 teaspoon of cayenne pepper. Once added, mix all the dry ingredients and spices all together and set aside for now.
Step 3:
Taking the chopped veggie bowl, now it is time to squeeze the unnecessary water out of them. This method could be done in 2 ways. One way is by taking a strainer and resting it above a bowl. Then proceed to squeeze the water out either by hand or by using a flat spoon. The second method is by placing the mixed veggies into a mesh net and squeezing all the water.
Step 4:
Once the extra water is squeezed out of your vegetable mix, it is time to add the fry mixture. Once both are added, make sure to thoroughly mix everything together to create a semi wet texture that you are able to shape.
Step 5:
Now that you have your healthy and delicious mixture ready, you can begin shaping your patties however you want. If you want to keep it simple then begin to create round balls in your hands whilst adding water to your fingers if the paste begins to stick. On some parchment paper, place the balls and gently press down to create a flatter shape.
Step 6:
Proceed to place your shaped patties into the oven for a more baked taste at 400 F for 25-30 mins. You can also fry them with some olive oil for a more speedy process. Another option is to freeze the patties overnight and they will taste even better with more crunchy texture.
Step 7:
If you have decided to bake them in the oven, make sure to take the patties out to flip them over after 10/15 mins to brown both sides. Another tip is to add a little bit of sugar over the patties for a more glazed finish and taste.
And now you are ready to serve these deliciously baked patties! What is also a bonus is that you can serve this with absolutely any sauce of your choice. A recommendation would be some sour cream or ketchup. You can even go ahead and make yourself a burger using some of the leftover patties or cut them up and mix it into fried rice. And lastly, Enjoy!
NOVEMBER 2020 ARTICLES
HEALTHY AVOCADO SANDWICH FOR A LONG DAY OF STUDYING
by Pho Vu (Hemin)
Avocado has long been known as an abundant source for vitamin sources of vitamins C, E, K, and B-6 alongside other nutrients conducive for the future of our good health.
Don’t be taken aback with the amount of fat that this fruit provides based on the table of nutrition facts. The fat that avocados contain is in no way similar to the kind of fat that you’ll receive when you consume pork. In fact, these fats are beneficial to your body in numerous ways. Your hunger from time to time throughout the day will be satisfied.
What’s more, bread just happens to have a high ranking in its fiber richness among potential food on the chart. Scientific research has proven that eating two slices of bread on a daily basis helps supply ⅓ (one third) of our demand for fiber. It even gets better when you use whole grain bread as the sandwich. Its packed nutrients will prevent you from the heart disease that everyone’s scared of.
To make this happen, we will need some ingredients:
1 slice of bread (preferably brown or black bread for better weight control)
½ avocado
1 egg
½ lemon (take the extract only)
In addition, for the right flavor, in the end, we will need: olive oil, pepper, salt
Kitchen time!
First, put the pan on the stove on low heat, wait for the pan to heat, and apply a little olive oil.
Then, turn the bread on both sides so that your bread is hot and crispy. At this stage, prepare a plate so that you can put the bread on after you take your bread out.
Next, put in some olive oil and wait until it collects some heat. After that, crack the egg into the pan and fry it with light fire.
Use a spoon to take out the gist of the avocado and put it all into one bowl.
Caution: this part is a little long, but it will end quickly so please bear with me! Add ½ teaspoon of salt, ½ teaspoon of lemon juice and ½ teaspoon of pepper into the avocado bowl.
Finally, spread the butter and flatten it nicely on the bread. Put the fried egg on top and don’t forget to decorate it the way you like.
A few simple steps and you’ve just earned yourself a delightful dish with eye-catching color and tasty texture. Try it out now and tell me what you think! Who knows? It may become your favorite daily breakfast routine! I hope to hear some of your feedback soon from all of you who’re reading this article and planning on making one for yourselves.
AVOIDING FOOD DELIVERY DURING A PANDEMIC
by Naeun Lee
I clearly remember those times when it was trendy to say that you are a ‘homebody’ and that you enjoy quiet time with yourself. Like the little devils we are, now with social distancing and quarantine is forced upon us, we refuse to find joy and spend the majority of our time sulking at a small corner of the house. I have unfortunately fallen into this trap as well. Demotivated to cook for myself and entranced by the Mukbang videos I watch in my free time, I have been increasingly ordering food for my meals. Turns out, this has become a trend. Business magazines are consistently reporting on the unprecedented invigoration of business for the food delivery sector during the last couple of months.
Although periodically treating ourselves with convenient food delivery is great, this takes a toll on not only our bodies but also our wallets. It is likely that delivered foods are ‘fast foods’ that can be made quickly and can maintain their taste for relatively longer periods of time; therefore, they are absolutely not the healthiest option. Moreover, since many food deliveries are paid through wired transactions, it is easy to overlook our actual spending habits. Hence, I wish to suggest some different ways, based on both my personal experience and advice from professionals, how to avoid excessive ‘Uber-eating’ during the new normal.
1. Have a plan while grocery shopping
Just like any other success story, healthy eating habits require pre-planning of meal plans before and during grocery shopping. This definitely does not mean that we have to follow a strict diet but having a concrete plan makes the shopping process faster, easier, and more enjoyable. We can firstly avoid the mistake of buying excessive ingredients, and also we can add in some fun by searching the recipes of our favorite dishes and learning how they are cooked.
2. Utilize meal kits
Meal kits are one of my recent discoveries. While I had been aware of meal kits, I never knew that they come in such a variety with exceptional taste. Not only do they encourage us to step out of our comfort zone with easy instructions but also lowers the barrier of being a self-made cook. Often meal kit companies provide a weekly meal plan which makes it even better for the busiest of the busy.
3. Be comfortable with leftovers
One of the big reasons I order in is because they are perfectly proportioned. Whenever I cook for myself, I inevitably cook more than I can eat in a day, making me feel pressured to eat more or have to get rid of the leftovers as soon as possible. Through research, I found multiple recipes that effectively utilize leftovers and a list of foods that just taste better after some sitting. For anyone living alone, having an alternative to utilize the leftovers, without having to stuff our faces is greatly appreciated.
HEALTHY, SELF-MADE, KOREAN-STYLE STRAWBERRY MILK
by Pho Vu (Hemin)
Studying and working long hours can make you go exhausted big time. It's time to recharge with a beverage that will never go out of style: Strawberry milk with a Korean touch. Whole milk helps construct your calcium structure and gives you tons of nutrients conducive to your physical growth. Strawberry is a smart resort that upgrades your anti-biosystem and keeps your skin smooth and glowing after a series of countless nights burning oil and cramming. Together, they're a perfect combination that boosts your energy to the highest and accompanies you through the deadlines of homework. Such a nice fellow and nothing can get better when you do it with a Korean style. Korean-related things spell aesthetics, remember that!
Before we jump to the actual process, let’s have some ingredients checked off the list!
200gr fresh strawberries (you can get 1-2 box of raw strawberries at the market or convenience store GS25)
200ml of fresh milk (you can either aim for whole milk or coconut milk depending on your preferences)
Crushed ice
3-4 tablespoon of sugar
2 tablespoon of water
Got everything prepared? Time to do some real kitchen work!
Wash the strawberries with care and thoroughness.
Chop the washed strawberries into pieces
Place the strawberries in the pot, add water, sugar, and boil for 5 minutes on medium heat
Let it simmer on low heat and get dense into a thick texture
Turn off the fire and wait for both strawberries and the broth to cool down
Pour the liquid into the jam mixture
Add the remaining strawberries (do you still remember the untouched 1/3 of the total number of chopped strawberries?)
Add the milk of your choice and mix well
Tadaaa!!! You’ve successfully got yourself a nice glass of strawberry milk for the morning. When you consume the drink, add ice to it and enjoy a good sip of it. I believe this recipe is quite simple and can become something fresh, tasty, and healthy that you should add to your daily routine. You can apply the same recipe with other fruits as well. I'm looking forward to all the spontaneous combinations that you can come up with upon perusing or pursuing this short recipe.
Sorta Salmon Niçoise
by Chenyu Pan
Ingredients:
2 x 120 g salmon fillets , skin on, scaled, pin-boned, from sustainable sources
300 g green beans
2 large free-range eggs
8 black olives , (stone in)
2 heaped tablespoons Greek yoghurt
Method:
Place the salmon skin side down in a colander over a pan of boiling salted water, covered, to steam for 8 minutes.
Line up the beans, trim off just the stalk end, then boil in the water under the salmon for 6 minutes, or until just cooked but not squeaky. Gently lower in the eggs to cook for exactly 5½ minutes, alongside.
Meanwhile, squash the olives and remove the stones, then finely chop the flesh. Mix half of the olives through the yoghurt with a splash of red wine vinegar, taste and season to perfection with sea salt and black pepper.
Remove the salmon to a board, then drain the eggs and beans in the colander.
Toss the beans in the dressing and divide between your plates. Refresh the eggs under cold water until cool enough to handle, then peel and cut into quarters.
Flake over the salmon, discarding the skin, arrange the eggs on top and dot over the remaining chopped olives.
Finish with 1 teaspoon of extra virgin olive oil and a good pinch of pepper, from a height.
Tortang Talong: Filipino Dish of Fried Egg and Eggplant
by Margarita Tsvetkova
This easy yet delicious Filipino eggplant omelette will most likely become your new favorite healthy breakfast or side dish! Being a fan of Filipino food in general I was inspired to learn and cook famous dishes myself and Tortang Talong has managed to become the most simple yet flavorful breakfast for me on a lazy day. Since it does not involve anything too heavy or processed, I think it is a healthy dish that will help you start your day with lots of energy and not leave you hungry. This dish will not only take you under 20 minutes and what's great is that you do not need to apply any special cooking skills to make this turn out successful and delicious. Bon appetit!
Ingredients:
2 eggplants
2 eggs
1 red onion
pinch of salt
pinch of pepper
2 smashed cloves of garlic
4 tbsp of vegetable oil
Possible sides:
Cooked rice with banana sauce
Cold cucumber salad
Fried garlic rice
Toast
Step 1
Start off by washing the eggplant clean and then pat dry. Poke small holes in the eggplant then proceed to grill the eggplant either on a fire stove or in a 350° F preheated oven. Check on the eggplant to make sure it is soft which then means it is ready.
Step 2
After taking it off the stove or out of the oven, make sure to let the eggplant chill for a few minutes. After you are able to hold the eggplant, peel the skin off carefully.
Step 3
While the peeled eggplant continues to cool, crack 2 eggs into a bowl with salt, pepper, minced, garlic and chopped onion. Whisk together until everything is well mixed.
Step 4
using a fork, flatten the fat part of the eggplant almost carefully mashing it. Then dip the flattened eggplant into the egg mixture making sure both sides are generously coated.
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Step 5
Heat a pan with some vegetable oil or your own preference of cooking oil. After the pan has heated up enough, place the dipped eggplant and cook both sides for about 3 or 4 mins. Repeat the same process for the remaining eggplant. It is also possible to drizzle the leftover egg mixture on top of the eggplant before flipping over to continue frying.
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Step 6
Finally, serve your eggplant omelette with your preference of rice and cold cucumber salad. Possible sauce can be oyster sauce, banana sauce or mix of mayo and ketchup. You can also have some toast with it for a sandwich-like taste. Enoy!
AVOCADO SANDWICH THAT KEEPS YOU FULL
by Hemin Pho Vu
Avocado has long been known as an abundant source for vitamin sources of vitamins C, E, K, and B-6 alongside other nutrients conducive for the future of our good health.
Don’t be taken aback with the amount of fat that this fruit provides based on the table of nutrition facts. The fat that avocados contain is in no way similar to the kind of fat that you’ll receive when you consume pork. In fact, these fats are beneficial to your body in numerous ways. Your hunger from time to time throughout the day will be satisfied.
What’s more, bread just happens to have a high ranking in its fiber richness among potential food on the chart. Scientific research has proven that eating two slices of bread on a daily basis helps supply ⅓ (one third) of our demand for fiber. It even gets better when you use whole grain bread as the sandwich. Its packed nutrients will prevent you from
Ingredients:
1 slice of bread (preferably brown or black bread for better weight control)
½ avocado
1 egg
½ lemon (take the extract only)
In addition, for a right flavor in the end, we will need: olive oil, pepper, salt
Kitchen time!
First, put the pan on the stove on low heat, wait for the pan to heat, and apply a little olive oil.
Then, turn the bread on both sides so that your bread is hot and crispy. At this stage, prepare a plate so that you can put the bread on after you take your bread out.
Next, put in some olive oil and wait until it collects some heat. After that, crack the egg into the pan and fry it with light fire.
Use a spoon to take out the gist of the avocado and put it all into one bowl.
Caution: this part is a little long, but it will end quickly so please bear with me! Add ½ teaspoon of salt, ½ teaspoon of lemon juice and ½ teaspoon of pepper into the avocado bowl.
Finally, spread the butter and flatten it nicely on the bread. Put the fried egg on top and don’t forget to decorate it the way you like.
A few simple steps and you’ve just earned yourself a delightful dish with eye-catching color and tasty texture. Try it out now and tell me what you think! Who knows? It may become your favorite daily breakfast routine! I hope to hear some of your feedback soon from all of you who’re reading this article and planning on making one for yourselves.
OCTOBER 2020 ARTICLES
SUPER GREEN SPAGHETTI
By Chenyu Pan
Ingredients
150 g dried spaghetti
4 cloves of garlic
200 g cavolo nero
30 g Parmesan cheese
30 g ricotta cheese
Method
Cook the pasta in a pan of boiling salted water according to the packet instructions.
Meanwhile, peel the garlic. Tear the stems out of the cavolo and discard, adding the leaves and the garlic to the pasta pan for 5 minutes.
Pour 1½ tablespoons of extra virgin olive oil into a blender, then finely grate in the Parmesan.
Use tongs to carefully transfer the cavolo leaves and garlic straight into the blender and blitz for a few minutes until super-smooth. Taste and season to perfection with sea salt and black pepper.
Drain the pasta, reserving a mugful of cooking water.
Return it to the pan and toss with the vibrant green sauce, loosening with a splash of reserved cooking water, if needed, then divide between your plates.
Dot over the ricotta, drizzle with a tiny bit of extra virgin olive oil, and tuck right in.
Tips
EASY SWAPS: Support our British cheeses – swap Baron Bigod into this recipe in place of the ricotta cheese. This moreish English Brie-style cheese not only bakes just like a Camembert, it’s also amazing dolloped over pastas, salads and burgers.
LESS UPSETTI AND EAT SPAGHETTI
By Jiah Khanh
Sometimes you feel emotionally suffocated for social distancing for such a long period? Or you feel stressed for the upcoming mid-term? Don’t worry, this ultimately easy home-made spaghetti recipe will set you free from those intense emotions.
Ingredients:
- 12 oz. Spaghetti
- 2 Regular tomatoes OR 10-12 cherry tomatoes, diced
- ½ Sweet onion, diced
- 15oz. canned tomato sauce
- Salt
- (Optional) Mushroom
- (Optional) Prawns
Prep time: 15 minutes
Cook time: 25 minutes
Direction:
Step 1: Fill the pot with water and wait until it is boiled. Once the water is boiled, add salt and spaghetti to the boiling water.
Step 2: Set a timer of 4 to 10 minutes for your spaghetti to be cooked. It depends on the different types of pasta that each has different cooking time. For example, it takes less time to cook thin spaghetti than thick spaghetti, fettuccine, or penne.
Step 3: While waiting for the spaghetti to be cooked, let’s prepare for the sauce. Firstly, stir-fry sweet onion and mushrooms (optional) for around 3-4 minutes.
Step 4: Add tomatoes and prawns (optional) and continue stir-frying for another 4 minutes, until they become more tender
Step 5: Add canned tomato sauce and 1 cup of spaghetti boiled water and leave it there for 3 more minutes.
Step 6: Once the spaghetti is cooked, drain it and add it to the saucepan. Mix them well for around 3 minutes.
Step 7: It would be perfect if you serve the spaghetti with salad. Enjoy it.
That is a super easy, painless, and good-tasting spaghetti recipe that you can make for your family and friends. What about making this for today’s meal and share some photos with us by tagging @appenzeller.house?
MOZZARELLA, PROSCIUTTO AND ROCKET PESTO BRUSCHETTA
By Jayun Won
Total time needed to prepare dish: 20 minutes
Serves: 4 people
Ingredients:
Bruschetta: 8 slices of wide, crusty bread of your choice (I used sour dough)
1 clove garlic, halved (add more if necessary)
Extra-virgin olive oil, for drizzling
3-4 bocconcini, thinly sliced
8 slices prosciutto
Cracked black pepper
Rocket pesto:
1 cup shredded rocket arugula leaves
1/4 cup basil leaves
1/4 cup (40g) pine nuts, toasted
1/4 cup (20g) grated parmesan
1/4 clove garlic
1/4 (60ml) olive oil
Recipe:
To make the rocket pesto, place the rocket, basil, pine nuts, parmesan, and garlic in the bowl of a food processor and process until finely chopped.
While the motor is running, add the olive oil and process until the pesto is a thick, chunky paste.
Cook both sides of the bread under a hot grill until golden and crisp (you can use ghee butter or a fat of your choice to make the bread extra crispy)
Rub with the garlic halves and drizzle with oil.
Top the bruschetta with the bocconcini slices and then dollop with small spoonfuls of the pesto.
Top with a slice of prosciutto, drizzle with olive oil, and sprinkle with pepper.
Tips:
- Instead of rocket you could use basil, thyme, Korean perilla, or a mixture of herbs to create the pesto of your choice.
JUNE 2020 ARTICLES
TOFU SALAD
by Dahee Lee
I am going to introduce to you the simple recipe for this delicious Tofu salad!
Total time: 20 minutes
Servings: 4 people
Ingredients :
12 ounces of firm tofu, drained and sliced into 8 rectangles
1 tablespoon of gochujang (Korean chili paste)
1 tablespoon of honey
1 tablespoon of soy sauce
2 tablespoons of sesame oil
2 scallions, thinly sliced
1 clove of garlic, minced
1 teaspoon of sesame seeds
1 tablespoon of vegetable oil
Salt
6 cups of mixed greens, such as baby spinach
Fresh Korean red chili, thinly sliced on an angle, for serving
Steps:
Spread out tofu slices on a paper towel-lined plate, press another layer of paper towels on top, and let sit for 5 to 10 minutes to dry. Meanwhile, in a small bowl, stir together chili paste, honey, soy sauce, and sesame oil until smooth. Stir in scallions, garlic, and sesame seeds and set the dressing aside.
In a large skillet, heat vegetable oil over medium heat. Working in batches, if needed, gently slide tofu into the skillet and fry until golden brown, 4 to 5 minutes per side. Lightly season with salt.
In a large bowl, combine greens and perilla leaves (if using) and toss with 2 tablespoons dressing. Divide the salad among four plates and top each with 2 or 3 slices of tofu. Spoon additional dressing over tofu and garnish with chili. Then, enjoy!
LOW-CALORIE TOFU BURGER
by Seungmin Shin
I am going to introduce you a Low-Calorie Tofu Hamburger! This food is great for those who are on diet and want to get rid of the love handle on you belly. It is usually less than 200 calories, but nutritious.
Total Time: 15 Minutes
Servings: 1 person
Ingredients:
5 ounces of firm tofu
Lettuce, cabbage
Tomato
Chicken Breast Hamburger Patties
Sriracha Sauce
Onion
Ketchup and Mustard
Steps:
Drain Tofu and slice the tofu into 4 pieces. Slice it as we usually slice a loaf of bread.
If you have air fryer, put two pieces of tofu into the air fryer and fry it until the tofu becomes dry and crispy on the surface. If you do not have air fryer, simply grill tofu using frypans, using little bit of olive oil.
Grill the chicken breast or chicken breast patties.
Caramelize onion using little bit of olive oil.
Chop lettuce, cabbage, and tomato into proper sizes for the hamburger.
The grilled tofu is a substitute for the buns. Between the two slices of tofu, add grilled ordinary chicken breast or chicken breast patties, chopped lettuce, tomato and cabbage.
For flavor, add sriracha sauce if you want good flavor with lower calories, or add ketchup and mustard. Choose your taste.
Enjoy!
MAY 2020 ARTICLES
LENTIL CURRY RECIPE
by Hamna Shahzad
Ingredients:
2 cups of water1 cup brown lentils
1 teaspoon salt
1 teaspoon red chili powder
1 pinch turmeric powder
1 pinch cinnamon powder
2 cloves
2 teaspoon olive oil
1 teaspoon ginger paste
1 teaspoon garlic paste
2 pinches cumin seeds
Method:
Put 2 cups of water, 1 teaspoon salt,1 teaspoon red chilli powder, a pinch of turmeric powder, a pinch of cinnamon powder and 2 cloves in brown lentils and boil it until it is cooked.
Then in a separate pan, add 2 teaspoons of oil, 1 teaspoon of ginger paste, 1 teaspoon of garlic paste and 2 pinches of cumin seeds. Stir and sauté it for 1 minute. Pour this mix of spices in the cooked lentils. Give the lentil curry two more boils after this and turn off the stove. The lentil curry is now ready - enjoy!
SUPER SPINACH PANCAKES
by Chenyu Pan
Serves: 6 people
Cooking time: 25 minutes
Difficulty level: not too tricky
Ingredients
1 ripe avocado
350 g mixed-colour cherry tomatoes
100 g baby spinach
3 spring onions
½ a bunch of fresh coriander , (15g)
1 lime
extra virgin olive oil
1 large free-range egg
1 mug of self-raising flour
1 mug of semi-skimmed milk
olive oil
300 g cottage cheese
hot chili sauce
Method:
Halve, destone, peel and finely slice the avocado and quarter the tomatoes, then place in a salad bowl with a quarter of the spinach. Trim, finely slice and add the spring onions and pick in the coriander leaves, then squeeze over the lime juice. Drizzle with 1 tablespoon of extra virgin olive oil, season to perfection with sea salt and black pepper, toss to coat and put aside.
Crack the egg into a blender, add the flour, milk, remaining spinach and a pinch of salt and pepper, then blitz until smooth. Place a large non stick frying pan on a medium heat, rub the pan with a little olive oil, then pour in a thin layer of batter, swirling it up and around the edges. Cook on one side only for 2 minutes, or until lightly golden, then stack up on a serving plate and repeat.
Top each pancake with dollops of cottage cheese, the avocado salad, and a few good shakes of chilli sauce. Really nice served with extra lime wedges for squeezing over, and a fried egg on top, if you fancy.
Tips:
- Instead of spinach you could use watercress, rocket, kale, or even a mixture of soft herbs, such as parsley, mint, basil or tarragon, whatever you like!
- I’ve used cottage cheese here, but mozzarella, halloumi, or a crumbling of feta cheese would all be delicious, too.
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