COUSCOUS

WHAT ARE THE HEALTH BENEFITS OF COUSCOUS?

Calories
A 1-cup serving of couscous provides 176 calories, or 8 percent of a standard 2,000-calorie diet. Couscous contains fewer calories compared with a cup of rice or quinoa, which provide 205 and 222 calories, respectively. Including couscous in meals provides a low-calorie grain that can be added to a calorie-restrictive diet.

Protein
Protein is important for sustaining energy. Consuming a cup of couscous adds 6 g of protein in the diet, or 12 percent of the 50 g daily value recommended by the Food and Drug Administration. Other grain types typically provide a lower level of protein. Eating protein is important for bolstering muscle building after exercise. The body also uses protein to repair wounds and build enzymes.

Selenium
A 1-cup serving of couscous provides 43 mcg of selenium, or 61 percent of the 70 mcg FDA daily value. Selenium is an antioxidant commonly used to protect blood vessels from atherosclerosis, a condition that causes the buildup of plaque and narrowing of the arteries. This condition often results in heart stress and cardiovascular disease. Significant dietary sources of selenium are relatively rare, and including couscous in the diet helps meet the daily requirement.

Potassium
The potassium in the diet has several important functions, including regulating blood pressure and the heartbeat. Potassium helps control fluid balance, an important factor in blood pressure regulation. It also assists with muscle contractions. The heart is a muscle and requires potassium to prevent arrythmias, or irregularities of the heartbeat. A 1-cup serving of couscous provides 91 mg of potassium, or 39 percent of the 3,500 mg FDA daily value.

To Pre or not to Pre....

This post is about pre-workout supplements and how it affects you, #Pre-Workout and #Post-Workout.

I haven't got the most experience regarding this topic but what I can say is that it works. It always gives you extra energy to do an extra set at a higher weight level.

I have a few thoughts on the ingredients in the #pre-workout supplements though. Things such as caffeine, Beta Alinine and sometimes Creatine. All these items give you a boost in energy, which is a good thing, however if you were sensitive to any of these items it would be a bad thing. Main problem would be that you wont be able to sleep that evening. And sleep is essential for muscle repairs so you don't want to throw your gains away.
The manufacturers seem to have figured this out and seen how people complain about their 'crash' afterwards. Different products has different effects on people, so some crash some doesn't varying on the product.
Obviously this gives the manufacturers a negative review and some of them realized this and brought out #StimulantFree #PreWorkout supplements. This would mean, no Caffeine  no Beta-Alinine and no Creatine. All natural products. Mostly something that would release #NitricOxide, which would help blood flow and increase uptake of nutrients by the muscles and it helps with relieving inflammation.

Keep checking - ill be posting some products that I heard was good and the one product I tried and sticking to.

Vegetarian food for thought

Being vegetarian is not always that great, you need to be very selective and can only eat certain foods. Trying to gain muscle or losing fat while going on a vegetarian diet is not that easy either.
I'm going to look at what is the main points to look at when going on a vegetarian diet and I'll also share a couple of meal ideas

Daily Meals

The first thing you must do when making your seven-day vegetarian diet plan is to determine how many calories you need to eat each day to maintain your weight or meet your weight-loss goals. Never attempt to lose more than 1 lb. per week while dieting. As an example, if you would like to eat 1,600 calories a day, your daily vegetarian meal plan may then consist of nine starch, five vegetable, four fruit, four meat substitute, two milk and five fat exchanges. Using this basic rubric, you can fill in different foods for every day of the week and have a complete diet.

There's a wide variety of protein products to choose from depending on which vegetarian diet you are on. I will mention a few you can use.

It's not always easy snacking or making a quick meal, not even for a non-vegan but I put together some ideas which is easy to use and can be incorporated into a meal at any time

Hummus

Making a vegan dip for crackers or chips requires finding an ingredient that isn't dairy based. Using beans provides protein and fiber. Hummus is a good choice that fits into a vegan diet. Hummus is made from chickpeas, water, sesame oil, tahini, garlic, lemon and salt and pepper by blending the ingredients in a blender until smooth. You can add olives, roasted peppers, spices and herbs for flavor variations. Serve hummus with cut up vegetables, pita bread, pita chips or crackers. Hummus is a good vegan recipe for parties or snacks.

 

Pasta Salad

Pasta is a good choice for a vegan because it contributes to the daily recommended servings of grains. Some pasta contains eggs so be sure to read labels to prevent purchasing a type that isn't a vegan choice. A variety of shapes are available in the pasta aisle and it is a versatile ingredient. You can prepare pasta salad by adding any vegetables desired. A sauce can also be made with a variety of vegan ingredients, including herbs, nuts and vegetables. You can alter this vegan recipe according to what is on hand to prepare it with, and serve it warm or cold for a school lunch or picnic.

Tofu and Potatoes

Tofu is the food many people associate with veganism. Tofu is made from soy and should be avoided by those with a soy allergy. Tofu makes a good meat alternative to sausage or bacon and is a good choice when preparing vegan breakfast dishes. The ingredients for tofu and potato hashbrowns are potatoes, extra-firm tofu, olive oil, onion, bell pepper, paprika and salt and pepper. To prepare them, bake and dice the potatoes. Slice the tofu and saute the onion in a skillet. Mix in the tofu, potatoes and bell pepper and cook until done, then season with paprika, salt and pepper. You can serve this dish with scrambled egg substitute for a well-rounded morning meal.

Breakfast ideas:

2 eggs scrambled with 1 tsp. butter, 2 cups spinach, and 1/2 cup diced tomatoes1 slice sprouted whole-grain toast with 1/2 tsp butter 

1 cup Oats with 1/2 cup Blueberries

Egg taco (scramble 1 egg or 4 oz. tofu with 2 Tbs. salsa; serve in medium corn tortilla with 1 Tbs. shredded cheese and 1/2 chopped avocado

Fruit Smoothies with lots of fruit and you can even add some egg or protein shakes powder

Lunch Ideas:

1 wedge Tortilla Lasagna and Tossed salad (2 cups lettuce, 1 slice red onion, 4 sliced radishes, 3/4 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing

1 cup Mac-and-Cheese-Style Cauliflower and Tossed salad (2 cups lettuce, 1 slice red onion, 4 sliced radishes, 3/4 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing

Sliced avocado sandwich on toasted whole wheat bread, eggless mayonnaise, sliced tomato and a heap of spinach 

Vegan burger on a toasted whole wheat bun piled high with red onion, tomato, avocado. Adding a side of sweet 

potato fries is easy. Just slice the sweet potatoes and fry a few minutes in olive oil.

Quesadillas. Corn or flour tortillas filled with almond or soy cheese, peppers and onions and black beans

Falafel pita sandwich. Stuff  falafel mix into a pita and add toppings of your choice. Hummus is 

always a good addition to this meal.

Fried tofu sandwich. Fry or bake tofu and pile on sandwich bread like you would any lunch meat. Add Veganaise, 

avocado, tomato, onion and lettuce.

Dinner Ideas:

Stir Fry: ½ cup extra firm tofu, ¼ cup bean sprouts, ½ cup cauliflower, 1/4c snow peas, ¼ cup water for stir frying

with ½ tsp cumin and ½ tsp curry powder, 2tsp hemp oil (to be added after) 1/2c brown rice or soaked quinoa. For

best results stir-fry with coconut oil.

1 wedge Tortilla Lasagna Tossed salad (2 cups lettuce, 6 cherry tomatoes, 1/2 cup shredded carrot, 2 tsp. crumbled

feta, and 2 Tbs. vinaigrette)

1 cup Mac-and-Cheese Style Cauliflower. 1/2 cup steamed brown rice. Spinach sauté (sauté 3 cups spinach in 2 Tbs.

low sodium vegetable broth, top with 1 Tbs. chopped walnuts)

3 slices Pistachio-Crusted Eggplant Cutlets. 1 cup cooked quinoa1 medium banana, sliced and topped with 2 Tbs. raw

almond butter and 1 Tbs. honey

Black bean and sweet potato burritos with fresh salsa.

“Chicken” and fried rice. Chicken substitute lightly browned in olive oil, soy sauce and garlic. Frozen, prepared fried rice

warmed on stove.

 Penne and “meatballs.” Whole wheat penne pasta, vegan meatballs, your favorite jarred tomato sauce, mixed with

garlic, peppers and zucchini.

Veggie Tartlets:

Required

·         1 Egg, beaten

·         1 Large leek, finely sliced

·         15 gram Stork Margarine

·         1 tablespoon olive oil

·         200 gram Smooth cottage cheese

·         12 Cherry tomatoes, halved

·         100 millilitre Peas, steamed

·         1 KNORR Classic White Sauce, prepared and cooled

·         100 millilitre cheddar cheese, grated

Method

1.    Preheat oven to 200°C.

2.    On a lightly floured surface roll out the pastry and cut out 4 circles, about 15cm in diameter.

3.    Mark a rim about 1cm in from the edge, taking care not to cut all the way through the pastry.

4.    Brush with egg.

5.    Place on greased baking trays and bake for 10 minutes.

6.    Gently press down the puffed-up centres.

7.    Meanwhile, in a pan over a low heat gently cook the leek in margarine and oil, stirring frequently, for 12-15 minutes or until soft.

8.    Spread the cottage cheese in the centre of the pastry circles and top with the leek mixture.

9.    Put the tomatoes and peas on top, then pour the cooled sauce over.

10.  Sprinkle with cheese.

11.  Bake for a further 10-12 minutes

Mexican Pasta:

Required

·         400 gram Tin red kidney beans, drained

·         2 tablespoons olive oil

·         2 Onions, chopped

·         2 Baby marrows, diced

·         450 millilitre water

·         15 millilitre Stork Margarine

·         ½ cup Frozen corn, thawed

·         1 KNORR Arrabiatta Pasta & Sauce

·         1 Tomato, chopped

·         1 pinch Robertsons Salt and Black Pepper to taste

Method

1.    In a frying pan heat oil. Sauté onions and baby marrow.

2.    Add water and margarine, bring to the boil.

3.    Stir in KNORR Arrabiatta Pasta & Sauce, cook for 8-10 minutes, stirring continuously.

4.    Stir in the corn, kidney beans and tomato, season with salt and pepper.

5.    Stir gently until heated through.

6.    Serve in beautiful Mexican bowls with lime wedges.

Lentil Quiche

Required

·         250 millilitre Milk

·         4 Eggs, beaten

·         125 millilitre grated Cheddar cheese

·         250 millilitre Chopped fresh tomatoes

·         500 millilitre Broccoli florets

·         500 millilitre water

·         125 millilitre Dried lentils

·         30 millilitre Olive oil

·         250 millilitre Chopped onion

·         1 KNORR Chicken Stock Pot

·         Salt and pepper to taste

·         5 millilitre Chopped thyme

·         5 millilitre Chopped parsley

Method

1.    Preheat the oven to 180°C.

2.    Place the onion and olive oil into a 27cm round deep quiche dish.

3.    Bake for about 15 minutes, or until onion is tender.

4.    Place the lentils, water and KNORR Chicken Stock Pot into a saucepan and bring to the boil.

5.    Cook for about 20 minutes, or until lentils are tender.

6.    Drain most of the water off, and then place the broccoli florets on top of the lentils.

7.    Cover with a lid and cook for about 5 minutes.

8.    This will dry the lentils and cook the broccoli.

9.    Transfer the lentils, broccoli and tomatoes to the round dish with the onions and stir to evenly distribute each item.

10.  Stir in the cheese.

11.  In a medium bowl, whisk together the eggs, milk, salt, pepper, thyme & parsley.

12.  Pour over the ingredients in the dish.

13.  Bake for 45 minutes in the preheated oven, or until the centre is firm when the quiche is jiggled.

14.  Cool for a few minutes before slicing and serving.

15.  Serve with a light green salad.

End of the month Hot Pot Recipe

Required

·         15 millilitre Peanuts

·         1 Garlic clove, finely chopped

·         1 Slice wholegrain bread, diced

·         15 millilitre olive oil

·         400 gram Can chickpeas, drained, rinsed

·         250 millilitre water

·         3 tomatoes, chopped

·         500 gram Pumpkin, peeled, seeded, cut into 2cm pieces

·         5 millilitre Ground paprika

·         10 millilitre Ground cumin

·         1 Onion, finely chopped

·         1 KNORR Roasted Vegetables Veggie Bake

·         30 millilitre Finely chopped parsley leaves

·         400 gram Can cannellini beans, drained, rinsed

·         300 gram Green beans, trimmed, blanched

Method

1.    Lightly spray a large saucepan with cooking oil spray and heat on medium.

2.    Cook onion for 5 minutes, stirring, until golden.

3.    Stir in cumin and paprika and cook for 30 seconds, until fragrant.

4.    Add pumpkin, tomato and chickpeas, water and the KNORR Roasted Vegetables Veggie Bake and season to taste.

5.    Cook, covered, for 10 minutes, until pumpkin is tender.

6.    Meanwhile, heat oil in a small frying pan on low.

7.    Fry bread, garlic and peanuts for 2 minutes, until golden.

8.    Blend in a food processor until mixture resembles breadcrumbs.

9.    Stir through parsley.

10.  Add cannellini beans and green beans to pumpkin mixture and toss gently until heated through.

Serve sprinkled with crumb mixture

Please do not hesitate to comment on the above information given. Hopefully it can help
me shape up things and assist more people.

Why we are here

This site has been created purely for the purpose to help people like me.

To give you answers, advice and tips on all your health, nutrition and fitness issues.

Please feel free to mail us on questions you might have on

supernutrtionandfitness@gmail.com