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🌿😍👌 Creamy Roasted Butternut Squash Soup 🌿😍👌Ingredients:1 butternut squash, cubed1 yellow onion2 cloves garlic2 tablespo...
05/03/2019

🌿😍👌 Creamy Roasted Butternut Squash Soup 🌿😍👌

Ingredients:
1 butternut squash, cubed
1 yellow onion
2 cloves garlic
2 tablespoons grated ginger
1/2 teaspoon+ cardamom
1/2 teaspoon+ nutmeg
Salt and pepper, to taste
1 quart vegetable broth
1-2 tablespoons fresh thyme
1-2 tablespoons fresh sage
1 large grated potato
1/3 cup raw cashews
1 tablespoon lemon juice
Filtered water, as needed

Step One
Roast the butternut squash. You can either cut the squash in half lengthwise and place face down in 1/4 inch of water and braise that way, or you can cut into cubes and simply roast them in a pan with some water. I like the second option because the outsides become more caramelized. But either way, get it into the oven and cook until the insides are soft (about 40-50 minutes). Meanwhile…

Step Two
Dice the onion, mince the garlic, and shave some fresh ginger. You don’t have to make things look pretty at this point (it will all get blended soon). Drop them into a large stockpot with a splash of water and a generous dash of salt, pepper, dried nutmeg, and dried cardamom. Simmer for 5-8 minutes until the onions are soft and translucent.

Step Three
This would be a good time to make the cashew cream. Drain the cashews of their soaking water and blend with about a cup of fresh water to form a cream, along with a drizzle of lemon juice and some salt. Blend until totally smooth and set aside. You can also make this ahead of time.

Step Four
Next, add in basically all the remaining ingredients: a whole carton of vegetable broth, some chopped fresh thyme + sage, and *almost* all of the cashew cream (save a little bowl for garnish), and a peeled / grated potato or equivalent of frozen hash browns. Let this simmer, covered, until the hash browns are cooked – and while the squash finishes cooking.

Step Five
Finish! When the squash is soft in the center and the hash browns are more-or-less cooked, transfer the squash into the stockpot and blend. If you have an immersion blender, you can use that. Otherwise, you can split it into two batches in a real blender (careful, it will be very hot). Once blended, taste the soup and feel free to adjust spices or liquid as needed. If it’s too thick, just add some water. You may also need some extra salt, pepper, nutmeg, or cardamom if it tastes a little bland. For best results continue to simmer for another 10-20 minutes if you have the time, for the flavors to really shine.

To plate, spoon into bowls, drizzle with the reserved cashew cream, add a little nutmeg and some herbs.

😍😍🌿🙏👌 Energizing Green Smoothie👌🙏🌿😍😍Ingredients1 cup baby spinach1 navel orange peeled and cut1 apple cored and cut2 tbs...
01/03/2019

😍😍🌿🙏👌 Energizing Green Smoothie👌🙏🌿😍😍

Ingredients

1 cup baby spinach
1 navel orange peeled and cut
1 apple cored and cut
2 tbsp raw shelled h**p seeds
1 tsp chopped fresh ginger
1/2 cup chilled coconut water

Instructions

Add all the ingredients to a blender and blend until smooth. Enjoy! 🙏

Ingredients1 to 2 cups brown rice1 1/4 to 2 1/2 cups water1 to 2 teaspoons kosher salt optionalInstructionsPot in Pot Me...
28/02/2019

Ingredients
1 to 2 cups brown rice
1 1/4 to 2 1/2 cups water
1 to 2 teaspoons kosher salt optional
Instructions
Pot in Pot Method – Works best when cooking less than 1.5 cups of brown rice:
Rinse 1 cup of brown rice 2 to 3 times under running water. Drain well and add to a stainless steel bowlalong with 1 1/4 cup of water and salt.
Add 1 cup of water to the main Instant Pot insert. Place the stainless steel bowl with rice on the trivet and then carefully place the trivet in the Instant Pot.

Close the Instant Pot lid with pressure release handle to sealing. Set the Instant Pot to Pressure Cook (Hi) for 22 minutes.
Allow 10 minutes of natural pressure release. Release any remaining pressure by moving the pressure release handle to venting and open the Instant Pot. Take the inner stainless pot and the trivet out using heat resistant mitts. Gently fluff the brown rice with a fork or silicone spatula.
Main Pot Method – Works best when cooking more than 1.5 cups of brown rice:
Place 2 cups brown rice in a wire mesh strianer and rinse 2 to 3 times. Drain the brown rice.
Add drained rice to the Instant Pot insert. Add 2 1/2 cups of water, salt and make sure all the brown rice is evenly submerged under water.

Close the Instant Pot lid with pressure release handle to sealing. Set the Instant Pot to Pressure Cook (Hi) for 20 minutes.
Allow 10 minutes of natural pressure release. Release any remaining pressure by moving the pressure release handle to venting and open the Instant Pot. Gently fluff the brown rice with a fork or silicone spatula.

😚😍🥰 Ginger tamarind brussels sprouts😚😍🥰Ingredients1 lb brussels sprouts1 tablespoon olive oil1 inch piece ginger root pe...
26/02/2019

😚😍🥰 Ginger tamarind brussels sprouts😚😍🥰

Ingredients
1 lb brussels sprouts
1 tablespoon olive oil
1 inch piece ginger root peeled (I grate washed ginger skin on)
1/2 teaspoon salt
1/4 teaspoon black pepper freshly ground
1 teaspoon tamarind paste concentrate I used 1 tablespoon
2 tablespoons hot water
2 tablespoons honey
Instructions
Rinse the brussels sprouts under running tap water, drain, and pat dry with a clean towel. Trim the ends of the sprouts and discard any damaged outer leaves. Cut each brussels sprouts in half and then slice them extremely thin to get fine thin shreds. Alternately, you can also shave them on a mandolin slicer using the thinnest setting. Keep aside.
Heat the olive oil on medium high in a thick bottomed pan or skillet. Once the oil begins to heat up after approximately 30-40 seconds, grate the ginger root directly onto the hot oil using a microplane zester (or the fine teeth of a grater). Quickly stir and cook the ginger for 30 seconds in the hot oil, add the brussels sprouts to the oil, mix well and cook with occasional stirring for 8-10 minutes( I cooked mine for 4-5 mins only as I like it a little crunchy.) Season with the salt and pepper and adjust the amounts if needed.
In a separate bowl, mix the tamarind, hot water and honey to a thin paste. Taste and adjust the sweetness with more honey if desired. If it is too acidic then you can add a little more hot water.
Serve the warm brussels sprouts with the tamarind sauce on the side. You can also drizzle a little sauce over the brussels sprouts and then serve the rest of the sauce with it.

😍 Baingan Bharta 😍Ingredients1 large eggplant1 tomato diced1 medium yellow onion finely diced1/2 cup scallion chopped fi...
25/02/2019

😍 Baingan Bharta 😍

Ingredients
1 large eggplant
1 tomato diced
1 medium yellow onion finely diced
1/2 cup scallion chopped fine
3 green chilies crushed
8 curry leaves
8 garlic cloves crushed
1 tablespoon cooking oil
1/4 teaspoon mustard seeds
1/4 teaspoon turmeric
1/4 cup cilantro chopped
1 teaspoon kosher salt
Instructions
Roast the eggplant directly on a outdoor grill or broil on high for 20 mins until all the outside skin is charred and the eggplant gets mushy all over. After the eggplant cools down peel and discard the charred skin. Give a rough chop to the inside flesh.
Heat oil in a medium pan and add mustard seeds and allow them to pop. Add turmeric, curry leaves and onions. Cook covered on medium heat for 3-4 mins.

Add crushed chilies and garlic. Saute for a minute. Add scallions and tomatoes. Mix well and cook for 2 minutes on medium heat. Add the roasted eggplant and salt. Mix well and cook for 2 minutes.

Turn the heat off. Garnish with cilantro. Serve with hot Parathas or Bajra(millet) Bhakri(Roti).

🌿😍 Vermicelli Sheera {Sweet Seviyan}😍🌿Ingredients1 cup vermicelli use fine, broken into smaller pieces3/4 cup sugar1 tab...
22/02/2019

🌿😍 Vermicelli Sheera {Sweet Seviyan}😍🌿

Ingredients

1 cup vermicelli use fine, broken into smaller pieces
3/4 cup sugar
1 tablespoon ghee
5 almonds sliced
5 pistachios chopped
1 tablespoon raisins
1 teaspoon vanilla essence

Instructions

Add ghee and vermicelli in a medium pan. Roast on medium heat, stirring frequently until it is aromatic and golden brown.

Add 1 cup water and cook covered for 2-3 minutes until all the water is absorbed.
Stir in sugar and raisins. Cover the pan and cook 2 minutes on low heat.

Turn off the heat off. Add the vanilla essence and mix well. Garnish with sliced almonds and pistachios.

Healthy Eating and Weight Control in Children 🌿🌿🌿Behaviours to avoidRestricting lots of food from your child’s diet (e.g...
20/02/2019

Healthy Eating and Weight Control in Children 🌿🌿🌿
Behaviours to avoid
Restricting lots of food from your child’s diet (e.g. whole food groups)—this can result in a poor nutrient intake and may affect your child's growth
Aiming for weight loss
Making negative comments about weight or size
Singling your child out as being ‘on a diet’
Tips to encourage healthy eating
Provide a balanced diet and include healthy snacks. Include a variety of foods from the 5 food groups. Make this a change for the whole family.
Aim to keep your child’s weight stable until their height catches up.
Praise your child for healthy choices and reward them with non-food items (e.g. stickers or books).
Limit the amount of time your child spends sitting for long periods, such as watching TV or playing computer games.
Limit meals and snacks high in fat or sugar. These contain lots of extra energy but little nutrition.
Limit sweetened drinks such as soft drink, juice, flavoured milks and sports drinks.
Set a good example for your child. Eat with your child and show them that you eat healthy foods too.
Encourage your child to learn to recognise feelings of hunger and satiety.
Fats
Fat is high in energy and contributes to extra weight gain.
Fat provides some important vitamins that are not found in other foods. Avoiding all fat is not recommended.
Fat helps children to grow in the early stages. A reduced-fat diet is generally suitable for children over 2 years of age only.
Foods high in fat include foods like fried food, snack biscuits and crisps, and takeaway foods.
Aim for products with less than 10g of total fat per 100g. You can find this on the food label.
Sugars
Sugars are naturally found in foods like fruit and dairy food. Small amounts of sugar are okay.
Too much sugar can damage teeth and cause extra weight gain and other health problems.
Extra sugar is easily consumed from sweetened drinks (e.g. fruit juice, soft drinks and cordials) and snack foods like chocolate, lollies or cakes.
Sugar is often added to foods like muesli bars and flavoured yoghurt. If sugar is added to a food it will be listed in the ingredients.
Aim for no more than10–15g of sugar per 100g. You can find this on the food label.
Food and drinks such as sweetened drinks, chocolate, lollies, cakes, ice-cream, biscuits and takeaway foods are not needed as part of a healthy diet. If you do choose these foods, only eat them occasionally and in small amounts.
Drinks
Water is the best drink for your child. Water is freely available and has no sugar, colourings and flavourings.
Avoid or limit sugar-sweetened drinks such as cordial, soft drink and fruit juice.
Try keeping a jug of water in the fridge so it’s icy cold. You could add crushed ice or fresh fruit slices.
Include full-cream milk or plain yoghurt at snack times. Reduced-fat milk can be offered to children from 2 years. Skim milk may be offered from 5 years.

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