Sunday, August 26, 2012

 
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STUDENTS WINTER MEALS.

Hi to all of you! It is the start of a new year of studies, activities and living on a busy campus. You guys have to remember to eat and drink logically. This Sane and Sensible food plan will help you to create a small food corner.

You need nourishment: wholesome foods, fruit and vegetables in season, healthy drinks and supplements

There is very little time to cook so shop carefully for products that are quick to prepare. Oats is a quick and easy breakfast. Simply put a cup of oats and a little salt in a saucepan of two cups of water. Cook on a low flame for ten minutes. You can eat it with honey, raisins, cinnamon, granola and milk. It is a nourishing and satisfying meal.

These are the items you need to keep on hand: Yogurt, buttermilk, milk, cottage cheese, yellow cheese and olives. Have olive oil, grains, rice, pastas and some instant soups. Keep honey instead of sugar. Peanut butter and jams are good for sandwiches. There is a product called MARMITE and I recommend it for a spread on toast and as a hot drink. Just a teaspoon in boiling water is a broth you will enjoy
Soups are easy to make and you can literally throw in all vegetables and some lentils, barley, yellow lentils and chickpeas You need to eat grains, peas, hummus, techina, healthy grain whole-wheat breads, rye bread, rice crackers and whole-wheat pitot and crackers. Look at my former recipes and you will find soups, quinoa, rice and lentil dishes. They are simple to make and are nutritious.

Milk products are necessary and a glass of milk, cottage cheese, yogurts, yellow cheese and cream cheese are great. Do not forget eggs, boiled and make easy protein meals of omelets and pancakes.

Skip sugar pops, junk nibbles and commercial drinks. They do very little for you. Water is the best drink. You can have boiling water in the morning with a squeeze of lemon in it. This is good for the system and cleans the throat. Eliminate caffeine at night and make yourself a hot milk drink with cinnamon and honey in it. Grapefruit is a good winter drink. Squeeze a grapefruit into a tall glass and add a little honey, and boiling water.

Remember to keep your teeth and gums in good condition. Floss daily and rinse the mouth with salt water a few times a week.

Salty snacks, sugary cookies and commercial junk foods are of no value. Eat fresh apples, cucumbers, carrots, fruits in season for winter, like grapefruits, oranges and mandarins. Choose fruits and vegetables with beta carotene, red peppers, carrots, kohlrabi, loads of green herbs, onions and garlic too.

Get into the habit of eating breakfast and taking foods for the mid morning snacks.
Peeled carrots, cucumbers, tomatoes, celery and apples, bananas are great with a chunk of cheese. Easy and fast to do.
You are in charge of your health. Smoking and coffee are trends and style, but not an investment to your health or well being. When you are young, you take your body for granted. Don’t! Eat simply and sanely. You are worth the trouble.
Study well, love what you are doing and put joy into each day.

Love and light, Rona
 
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Thursday, August 23, 2012

 
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RESOLUTIONS FOR THE NEW YEAR.

When the calendar changes and a new year is heralded in , we look back and think about the year that has ended. Of course, each one of us, has had a varied experience, re acted differently to emotional and personal changes. We have had success, failure, challenges and generally only want the New Year to be better…………………

Look at your life and review what is good, of value and makes you a whole person. The little things you do that make a difference to another human being, are of value.
The hand you put out to help some one who is in pain, is time worth spent, and the love you shower on those you cherish, is giving and loving unconditionally.

What we do , what we eat, drink and spend time on, is what will make a difference to our health, well being and attitude each day. People can be busy, but selective in choices of good food or eat careless junk. Sane and sensible eating should be a priority and a resolution for 2010. We know where the mistakes are. Jamie Oliver found it in the school lunches, and with effort he has revolutionized eating habits of all the kids. They feel better and their work has improved. A kid loaded with sugar, trash and heaps of additives and chemicals, has not got a chance to be alert, bright and enthusiastic. You must make the change in your home, in the school lunch box for kids and members of the family. Snacks can be sane and tasty too….not salty prepackaged nibbles that lie on a shelf. They have all that "stuff" in it, to last for months and years in the store. That does not mean you have to store it…. Eat fresh, simple foods that are well prepared. Eat at regular hours. Drink water, caffeine free drinks and fresh milk. Forget about packaged instant pop up miracles in the micro, instant recreated pastas, purees , spicy smoked meats and salty snacks. LESS FATS, LESS SALTY EATS. LESS SMOKED FOOD. LESS SUGAR AND MORE TIME CARING ABOUT WHAT IS GOOD FOR YOU.

EXERCISE DAILY, GET UP OFF THE COUCH. BREATHE DEEPLY. YOGA, SPORTS AND SWIMMING WILL HELP YOU TO IMPROVE THE BREATHING.
SLEEP REGULAR HOURS AND LESS PLAYING WITH LAPTOPS, TV AND GIMMICKS, LATE AT NIGHT.
BATHE AND EXFOLIATE THE SKIN. USE PREPARATIONS AND TOILETRIES THAT ARE NOT TESTED ON ANIMALS.
TAKE TIME TO HELP OTHERS, WHO ARE LESS FORTUNATE THAN YOU.
REMEMBER, RESPECT YOUR PARENTS, TEACHERS AND PEOPLE WHO MAKE YOUR LIFE MORE PLEASANT. THE WORK PLACE IS FOR YOU TO EARN A LIVING. YOU ARE THERE FOR HOURS. BE MINDFULL OF OTHERS. BE KIND, FOR EVERY ONE IS FIGHTING A BATTLE OF THEIR OWN DAILY..
BE IN TOUCH WITH EARTH AND SKY, TREES AND ANIMALS AND APPRECIATE THEIR ROLE IN OUR UNIVERSE.

Make up your mind to trash the junk from the fridge and pantry and re create a home of good choices.
Skip fats and oils, Use a little olive oil, techina and fresh vegetable and fruit sauces. Create them in the blender and use for cooking and smoothies.
Have good nuts and raisins, dried fruits and health snacks. The best are apples, carrots, celery and good fruits.
Toss all fancy condiments, ready sauces and make your own.
Skip cereals that have been popped and created for shelf life for years. Cook oats, rice, granolas, grains and beans. You can make granolas easily. Muffins are great and healthy cookies are simple tp make. Look at previous blogs for muffins and crunchies.
Make fresh soups often. Stews and casseroles are easy to do the night before and have with rice, couscous and grains for a meal.
Check the breads you buy Be aware of the salt and fats in your breads, rolls and crackers.
HAVE A HAPPY NEW YEAR …LOVE AND LIGHT ….RONA

Tuesday, August 21, 2012

 
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CREATIVITY AT ITS CUTEST WAY.....................AUDREY AND HER DOLLIES.

I recently had the pleasure of meeting the cutest dolls that are created by Audrey. This chess master teaches
 people how to play intelligent Chess and  to use the brain in a logical way. When that is done, she relaxes and creates these wonderful dolls. Just look at them and enjoy the charm and personality of each one of them
Audrey, it was a pleasure to meet the dolls and  I hope you will always  have time to do more of the  lovable little folks.
Love and light
 Rona
 
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Saturday, August 18, 2012

 
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WHERE DO I FIND IRON?

Our sources of iron are found in liver, poultry, beef, lamb and shell fish. Vegetarians
have iron in spinach, eggs, sesame seeds, sunflower and pumpkin seeds, wheat germ, rice, whole wheat bread, prunes, dates, peaches, raisins. Pears, dried apricots, watermelon and dark green vegetables and herbs. Lentils and soya beans, tofu, avocado, beets and brewers yeast are a good source too.

Here are some iron rich ideas.

MUSHROOM AND SPINACH PIE.

Sauté two cups of button mushrooms in a little olive oil, two chopped onions and a few crushed garlic cloves. Chop up two tablespoons of parsley and dill. Stir this into the mushroom mixture.
Take three cups of spinach and chop into pieces. Add two teaspoons pine nuts and two tablespoons of pecan or walnuts. I add salt and pepper and a little grated ginger. Mix all and sauté for a few minutes. If you have sprouts, you can stir these in for a minute or two. I serve this with mashed potatoes or on a bed of polenta. {cooked corn}

COMPOTE OF IRON, PRUNES, APRICOTS, BERRIES ND PINE KERNELS

Wash five prunes, five apricots, two tablespoons of raisins, one teaspoon of pine kernels, cinnamon, two tablespoons of cranberries or any you have, half a cup of orange juice and a large cup of water. Place on a low flame and cook for twenty minutes. Eat this once a day.
Develop a habit of eating prunes and apricots instead of candies.
'Wash all dried fruit carefully……………….

SPINACH SALAD.

Wash three cups of spinach and tear into bite size pieces .Soak two tablespoons of cranberries overnight in a little balsamic vinegar. Add this to the salad dressing. This can be olive oil, a few pine nuts, a teaspoon of honey, cloves of garlic, grated ginger and a little lemon juice, and one grated green apple. Arrange this all on a lovely salad plate and grate feta cheese over it all. I serve this with a pasta dish or as a starter with a good warm bread. You really feel the benefit of eating fresh, healthy salads. Enjoy
be olive oil, a few pine nuts, a teaspoon of honey, cloves of garlic, grated ginger and a little lemon juice, and one grated green apple . Arrange this all on a lovely salad plate and grate feta cheese over it all. I serve this with a pasta dish or as a starter with a good warm bread. You really feel the benefit of eating fresh, healthy salads. ENJOY… LOVE AND LIGHT RONA

Monday, August 6, 2012


QUICK AND EASY STIR FRY MEALS

DELICIOUS  STIR FRY MEALS.

VEGETABLE AND RICE STIR FRY.

This was demonstrated by a lovely cook, called Leigh.
She used exotic spices and a medley of vegetables….you will love this.

Cook 2 cups of Persian rice. Add 2 teaspoons salt, 4 tablespoons butter and 4 ½ cups of water. Cook until the rice is ready. Set aside.

Sauce. 4 teaspoons crushed garlic, ½ cup soy sauce and 1/3 cup of teriyaki sauce.

Vegetables
Sauté the vegetables in  3 tablespoons olive oil .
Use ¼ cup thinly sliced cut carrots,
¼ cup sliced fresh mushrooms.1/4 cup bean sprouts,1/4 cup green beans or sliced snow peas,.1/4 cup red or yellow bell pepper, cut  into  strips. You can use two different colors of bell peppers., 1 medium onion, thinly sliced . Sauté all and then add the cooked rice and mix well. Add the sauce and check the seasoning. Toss in some cut up green onions. Serve on a large plate and garnish with freshly chopped parsley or coriander.


RATATOUILLE

There are so many variations of this dish, but I am using my daughter Sel’s recipe

Wash and slice two eggplant and three zucchinis. {marrow}.
1 large sliced onion, two cloves of garlic, 1 sliced red pepper, 1 yellow red pepper. Two tablespoons of chopped fresh basil and parsley,salt and pepper.
Two cups of skinned and cubed tomatoes.

.
 Sauté the onions in a large pan on a moderate flame. Add garlic and spices. Add eggplant, zucchinis and peppers. 
 Cover and cook for twenty minutes.
 Add tomatoes, basil, parsley and let it heat through.
 Place all of this in a large oven dish, cover and keep warm until you serve it on a bed of pasta, quinoa or brown rice.
I garnish with a few mint leaves and crushed walnuts

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Saturday, August 4, 2012

 
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GRAPES, MELONS, WATERMELONS, PLUMS, PEACHES....WINES AND CHEESES

SUMMER AT ITS BEST

 I love easy family and friend meals at sunset time. Just a few breads, spreads, hummus, techina, a plate of cheese and cut up vegetables.  Add a few hard boiled eggs, olives , cucumbers and the work is done.

I make a large bowl of fruit salad and this can be a meal with ice cream, yogurt, buttermilk or light cream
 Just dice the fruits, add pomegranate pips and grenadilla pips. The watermelon can be left in a separate bowl with a few chopped mint leaves. I prefer people to mix their own fruit, as the watermelon can spoil the other fruits if mixed too early. I add diced pears and grated feta, Bulgarian cheeses and a few pine kernels as well.   Do not use a small bowl. A good large bowl makes food look good. Clear glass is the best.
Add the flavor of  honey, a few drops   pomegranate syrup or a teaspoon of Silan, the date honey.

You can make a cool salad of melon cubes, diced pears, chopped mint leaves and  grapes. Add a cold can of apple juice and chill well. When you serve add a teaspoon of grated coconut.

I serve a good ice cream in a glass  with a drizzle of grenadilla pips poured over, chopped plums, grated apples and a drizzle of maple syrup over all of it

Take a large tray and arrange cubed and sliced cheeses on grape leaves or on a bed of lettuce leaves. Add little dishes that have  cheese dips, tomato spreads, pesto sauce,  cheese dips and chopped pickled cucumbers and olives. Everyone can help themselves to make a platter. Serve all kinds of grain breads and rolls on the side  with butter and cheese spreads .Cherry tomatoes and  a grated bowl of carrots ,chopped parsley and dill , diced cooked beets and  artichoke hearts make it all very festive.
Provide a large plate for everyone, cutlery and they will be happy. Serve fresh juices or a jug of Gazpacho on the  side.   Easy meals let the family relax and the hostess can be part of a happy meal.  Enjoy your summer  Love and light Rona

 
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Thursday, August 2, 2012

 
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