Signs That Show You’re Not Eating Enough Vegetables

Though there are a lot of dishes in Singapore that contain vegetables, there are actually many people who don’t eat enough. Not consuming enough vegetables will actually manifest through your body more noticeably. Here are some signs you need to watch out for.

You have difficulty handling stress

Even though stress is a part of life, not eating enough veggies will actually make it even harder for you. This is because if you don’t get enough nutrients from vegetables, you’re going to get more and more inflammation in your body. This is both a cause and an effect of stress. Vegetables are known for their anti-inflammatory functions and not having enough will only lead to the production of more stress hormones.

You get sick easily

Another significant sign that you’re not eating enough vegetables is if you start getting sick a bit too often or you take too much time to recover from fevers. Again, this is because you’re not getting enough vitamins and minerals to boost your immune system. The nutrients you get from vegetables also contribute to the cleansing of toxins and free radicals. Leafy green veggies, for example, are good sources of vitamin C which is said to significantly improve one’s immune functions.

You feel tired all the time

If you always feel exhausted, it might point to a lack of folate and other energizing nutrients. More than anything, deficiency in these nutrients causes fatigue and a feeling of constant exhaustion. Although there are still a lot of factors that cause tiredness, not eating enough vegetables can be a main factor. If you find that you’re constantly tired, reevaluate your diet and see if you’re having enough veggies.

Your mind is not in top condition

Having difficulty thinking clearly and remembering information are definite signs of a lack of nutrients from vegetables. Of course, it’s only natural that our cognitive processes are delayed as we get older, but it’s a different story if you start having memory problems even if you’re still young. Lutein, for example, is a nutrient found in many different kinds of vegetables. It is said to help enhance memory and other cognitive processes. If you don’t have enough, you can expect your mind to always be foggy.

You’re starting to gain weight

You’ll also have difficulty controlling your weight if you don’t eat enough vegetables. This is because you might be lacking the all-important nutrient for digestion, fiber. Fiber basically makes you feel full a lot quicker. So even if you just eat a little, you will already feel full and you won’t overeat anymore. This is why you can already feel satisfied with a vegetable salad.

3 White Wine Recipes You Need to Try

You might have seen some professional chefs on television prepare food using white wine, but you don’t need to be a Michelin-star chef to pull off these three easy mouth-watering recipes.

Roasted Pacific Cod

Ingredients: 2 pounds Pacific cod (or halibut), ¾ cup dry white wine, lemon zest, ½ cup mixed olives, 1 tablespoon olive oil, ¼ teaspoon red pepper flakes, ¼ cup flat-leaf parsley, and kosher salt and pepper

Preparation: Preheat oven to 400°F. In a pan, place the fish then add the wine, olives, and lemon zest. Drizzle with oil, peppers, and seasoning. Roast in oven for about 20 minutes. Sprinkle with parsley before serving.

Chicken, Ham, and Leek Pie

Ingredients: 350 grams flour and 200 grams butter for pastry, 450 mL chicken stock, 3 skinned chicken breasts, 75 grams butter, 2 trimmed leeks, 2 crushed garlic cloves, 50 grams flour, 200 mL milk, 2 tablespoons white wine, 150 mL double cream, 150 grams carved ham, and sea salt flakes and black pepper

Preparation: Heat chicken pan then later add the chicken breast and simmer. Cover for 10 minutes then remove the meat and place the liquor in a separate container. Next, melt the butter then add leeks and garlic before stirring in the flour. Cook for 30 seconds before slowly pouring milk, stock, and white wine. Simmer for 3 minutes before seasoning. Remove from heat then stir in cream, cover the bowl and set aside to cool.

Preheat oven to 180°C and place baking tray. To create the pastry, place the flour and butter in a food processor. Pour in beaten egg and water to form a ball. Roll pastry on flour surface then place one half on the pie dish, then place the chicken breasts in the sauce along with the leeks and ham before pouring this mixture on the pie dish. Roll the other half on top before baking for 35 to 40 minutes.

Cream of Fennel Soup

Ingredients: 2 star anise, 1 teaspoon coriander seeds, ¼ cup canola oil, 1 clove, 4 bulbs trimmed and chopped fennel, 1 chopped leek, 2 cardamom pods, 1 cup dry white wine, 6 cups chicken or vegetable stock, ½ cup heavy cream, ¼ cup Pernod, kosher salt and white pepper

Preparation: In a saucepan, heat cardamom, star anise, coriander, and cloves for 3 minutes. Then place the spices in a cheesecloth. In a pan, add fennel, onion, and leek and cook for about 25 minutes before adding wine. Wait until half the wine has evaporated before adding the stock and spice package.

Boil the mixture before stirring in the vegetables. Cook for another 10 minutes before discarding the spices and pureeing the soup in a blender. In a saucepan, pour the soup, cream, Pernod, salt and white pepper to simmer for about 5 minutes.

4 Make-Ahead Meals for Busy Parents

No time to prepare fresh meals for dinner? Make your life easier with these make-ahead meals that can be stored in the fridge and will last for a few days.

Shakshuka

Ingredients: 6 eggs, 1 tablespoon oil, ½ cup onions, 1 cup red bell peppers, 3 cloves garlic, 5 chopped tomatoes, 1 teaspoon black pepper, ½ teaspoon sea salt; ½ teaspoon each of dried oregano, thyme, cumin, paprika, red pepper flakes; ¼ teaspoon each of cayenne pepper and onion powder, and 2 tablespoons fresh cilantro

Preparation: Preheat oven to 400°F. on a skillet, heat oil, onions, bell peppers, and garlic for 3 to 5 minutes. Then add tomatoes and the spices. Simmer then stir for 6 minutes until the mixture thickens. Create six holes and crack eggs in each. Place the skillet in the oven and bake for 5 minutes. Garnish with cilantro then serve or store.

Fresh Spring Rolls

Ingredients: 20 pieces shrimp, ¼ cup fish sauce, 5 lettuce leaves, 1 cup uncooked vermicelli, 10 pieces round rice papers, and 1 cup each of Thai basil leaves, mint leaves, julienned carrots, and seeded julienned cucumber

Preparation: Boil shrimp for 3 minutes, then run under the cold water and pat-dry before removing the shells and tails. Place the lettuce on a plate while boiling water in a pot. Remove water from heat, add noodles, and let sit for 10 minutes. Drain and place noodles in a separate bowl. Place all the other ingredients in separate plates or bowls.

Dip a rice sheet into water, place on a plate, then add basil leaves, mint leaves, carrots and cucumber, noodles, lettuce, and shrimp. Fold and roll up. Do this for the other rice sheets, then serve with fish sauce.

Chicken and Potatoes with Mustard

Ingredients: 1 pound potatoes, 4 cups skinless chicken from rotisserie, 1 tablespoon Dijon mustard, 1 teaspoon honey, 2 tablespoons white wine vinegar, 1 clove garlic, 1 teaspoon black pepper, 1 ½ teaspoon kosher salt, ½ bunch stemmed watercress, 2 tablespoons drained capers, and 6 tablespoons olive oil

Preparation: Boil potatoes in a saucepan with water and salt. Simmer for 20 minutes, drain, then set aside. In a bowl, whisk vinegar, mustard, honey, garlic, salt, and pepper. Whisk away the oil until mixture becomes a vinaigrette. Cut the potatoes in half and combine with the chicken. Add vinaigrette and capes then toss before folding in the watercress.

Potato and Sausage Pockets

Ingredients: ½ pound sliced potatoes, ½ pound sliced mushrooms, 6 ounces cooked and sliced chicken sausages, 10 ounces chopped spinach, 4 ounces cheddar cheese, 1 pound whole-wheat pizza dough, 2 tablespoons olive oil, flour, black pepper and kosher salt

Preparation: Preheat oven to 400°F. Toss mushrooms, sausages, potatoes, oil, salt and pepper in a rimmed baking sheet. Roast for 20 to 25 minutes until potatoes are tender. Cool before transferring to a bowl and folding in the spinach and cheese. Divide the pizza dough into 6 pieces on a floured surface, then spoon the mixture in the dough. Fold to form a semicircle then seal. Place the dough in a baking sheet and bake for 20 to 25 minutes.

Different Ways to Prepare Chicken Eggs

Chicken eggs are usually not the main ingredient of most dishes, unless you’re preparing fried, scrambled or hard-boiled eggs. However, there are other delicious ways to prepare them if your family is getting tired of the same recipes.

Baked Eggs

Using carved multigrain buns, place raw eggs in the center then bake to create an exciting but healthy breakfast.

Eggnog

This delightful cocktail is made from one egg white, milk or cream, and sugar. You can also add white cloves, light rum, ground cinnamon, ground nutmeg, and vanilla extract for a more exciting flavor.

Quiche

Are you on a diet but you’re tired of your tasteless menu? Make a corn and pepper quiche using onion, red bell pepper, chile, corn kernels, eggs, soy milk, salt, pepper, and unsalted butter for a healthy but tasty alternative.

Omelette

Instead of just adding salt and pepper to your usual scrambled eggs, try adding vegetables, mushrooms, non-fat milk or cheese for a healthier meal. Whisk the eggs then add salt and pepper before cooking the eggs. Placed the vegetables and other ingredients on the uncooked side, then fold over in half to wrap the vegetables.

Egg Soup

Eggs can make a lot of difference in your plain, hot soup. Just drop a raw egg in a boiling soup to make the broth thicker.

Deviled Eggs

Hard-boiled eggs don’t have to be plain anymore, when you mix them with cheese, sour cream, green onions, and mayonnaise.

Burrito

Who says eggs are only for breakfast? If you’re tired of your usual snacks, prepare a healthy whole wheat burrito with scrambled eggs, tomatoes, lean sausage, and guacamole. You’ll never look at chicken eggs the same way again.

Egg Salad

Some people love to dip hard-boiled eggs in mayonnaise, but you should take it up a notch by preparing an egg salad layered in slices of bread. Prepare the eggs, celery, parsley, and Dijon mustard beforehand, then serve it on slices of bread.

Poached Eggs

A satisfying and no-guilt meal like this is easy to prepare because all you need is to cook it in boiling water until the egg whites are solid and the yolk semi-solid.

Tea Eggs

Why rely on salt alone for flavoring when you can make your hard-boiled eggs an exciting snack by soaking them in tea and soy sauce.

Frittata

All you need for this recipe are four eggs, ¼ cup of milk, cheese, broth or tomato juice. You can add vegetables, meat, seafood for a healthier snack.

4 Awesome Raspberry Desserts

Need something sweet for the weekend? Here are four delicious raspberry recipes to satisfy your sweet tooth.

Raspberry Cream Pie

  • Ingredients: 8 ounces softened cream cheese, 2 tablespoons orange liqueur, 2/3 cup confectioner’s sugar, 1 teaspoon vanilla extract, 1 cup whipped heavy whipping cream, 1 cup sugar, 3 tablespoons water, 3 tablespoons cornstarch, 2 ½ cups raspberries, 1 ½ cups crushed vanilla wafers, ¼ cup melted butter, and 1/3 cup chopped pecans
  • Preparation: Combine butter, pecans and crushed wafer then press into a pie plate (9 inches). Next, beat cream cheese, orange liqueur, confectioner’s sugar, and vanilla extract in a bowl until fluffy then fold in whipped cream. Spread this on top of the wafer crust and chill for at least 2 hours. When ready, combine corn starch and sugar in a saucepan over medium heat. Stir in raspberries and water and bring to a boil. Stir for 2 minutes until the mixture thickens, then cool and refrigerate for at least an hour. Spread the raspberry mixture over the crust and filling. Garnish with fresh raspberries.

Raspberry and Chocolate Tart

  • Ingredients: 2 cups raspberries, 1 teaspoon cornstarch, 2 tablespoons sugar, 1/3 cup Nutella, 5 ounces softened cream cheese, 1 ½ cups flour, and 6 tablespoons softened butter
  • Preparation: In a food processor, combine butter and cream cheese with flour to make dough. Shape dough into a disc then wrap in plastic. Refrigerate for at least an hour. Preheat oven to 350° When ready, roll dough into a rectangle then place in a parchment-lined baking sheet. Spread Nutella on the dough. In a bowl, slightly mash raspberries then toss with cornstarch and sugar. Spread this on top on the Nutella spread then fold in the edges of the dough towards the center. Bake for 45 to 50 minutes until golden brown.

Raspberry Ice Cream

  • Ingredients: ½ cup raspberries, ¼ cup sugar, 1 cup half-and-half cream, 2 tablespoons evaporated milk, 4 cups crushed ice, 1 teaspoon vanilla extract, and ¾ cup salt
  • Preparation: Place cream, raspberries, sugar, evaporated milk, and vanilla extract in a two-layer resealable plastic bag. Press out extra air and seal tightly, then place in another plastic bag with ice and salt. Press out extra air from the third bag. Shake and knead for at least 5 minutes until the mixture looks thick.

Berry Cobbler

  • Ingredients: 2 cups raspberries, 2 cups blueberries, 1 ¼ cups flour, 1 teaspoon baking powder, 1 cup sugar (additional 2 tablespoons), 1 egg, ¼ teaspoon ground cinnamon, ¼ cup milk, 1/8 teaspoon salt, 2 tablespoons canola oil, and frozen vanilla yogurt
  • Preparation: In a bowl, whisk 1 cup flour with baking powder, cinnamon, and 2 tablespoons sugar. In another bowl, whisk, egg, milk, and oil then gradually add into the dry ingredients. Spread batter into a cooking spray-coated slow cooker. In another bowl, combine sugar, blueberries, raspberries, and flour then spread on top of the batter. Cook on high for not more than 2 hours. Serve with yogurt toppings.

7 Delicious Yet Guilt-Free Snacks You Should Definitely Try Out

Healthy eating isn’t always as easy as just buying and consuming more fruits and vegetables. In fact, the biggest challenge that comes for many people is the time between meals when you’re tempted to munch on something sweet or salty. Square meals are not enough to commit to a healthy diet, and that’s why it’s important to have all kinds of food choices for you to mix and match so you won’t get bored or grow sick of your routine.

So if you want to enjoy munching on food while still closely following the path to weight loss and a healthier lifestyle, then because to get these snacks since they are definitely worth giving a try in your diet:

Fruits, vegetables, and nuts

The first thing that comes to mind when the term “healthy eating” is mentioned is always the three following types of foods: fruits, vegetables, and nuts, and for good reason: they’re high in nutrients and fiber, and when you prepare them right, they can be really delicious as they are.

Peanut butter

You should probably avoid this if you have a peanut allergy, but a spoonful of peanut butter on whole-grain bread makes for a great protein-rich snack that you can munch on to keep you filled with energy throughout the day.

Dark chocolate

Chocolate doesn’t have to be that bad for you when you take a closer look at the label and pick the kind that isn’t all empty sugar. Dark chocolate with at least 70 percent cocoa content is more likely to have anti-inflammatory properties and other kinds of health benefits still preserved, which makes them healthier options compared to other types of chocolate, like milk chocolate.

Hardboiled eggs

To keep up on your daily protein requirements, have an egg! It’s inexpensive and is packed with up to six grams of protein, which isn’t bad for a food items with only seventy calories.

Yogurt

What makes yogurt an amazing snack to keep in your fridge as much as possible isn’t just that it’s a healthy food rich in protein and gut-friendly probiotics, but that there are so many ways to enjoy it by pairing it with all kinds of fruits, nuts, and grains.

Popcorn

It’s not the first thing that would come to mind since it’s usually packed with butter and salt, but when you cut out both, you’re left with a delicious helping of corn kernels freshly popped in high heat.

Unsalted seaweed

Kelp is aleady high in mineral content before it even hits the shelf, and this makes for a great snack that doesn’t need any more seasoning to supplement the subtlety of its umami flavor.