Mouneh w Terwika

Do you want to know how to make your own Lebanese Mouneh?

Then don’t miss this Mouneh course held at Mezzanine Cafe – AltCitythis Saturday 20 September 2013.

Mouneh

During the Mouneh course, Madame Renee Breitheh will be covering the following topics:1- How to make your own tasty “kechek”

2- How to prepare “makdous” (eggplant and green beans)

3- Mixed vegetables pickles and the secret how to conserve them for years

4- How to prepare labneh in oil

5- All you have to know about the best season to start preparing your Mouneh and how best to conserve it

Madame Renee will be ready after the course to answer all your questions and for your Mouneh inquiries.

Brunch: 25000 LL (open coffee/tea, juices, and our special Mezzanine sangria cocktail!)
Mouneh course: 5000 LL
Place: Mezzanine-AltCity, Hamra, Montreal Bldg, Floor M
Time: Saturday, September 21th, 9 am to 2 pm

For more info place call Paula at 03-860775

A Collaborative Post: Back-to-school “Importance of Breakfast and Snacks”

Today we’ll be having a collaborative post with Christele Daccache, a nutritionist, yoga instructor and blogger at Health ‘n’ Horizons; on the importance of breakfast and snacks for school aged children and young adults. Christele offers at-home nutrition counseling for families in Jeddah, KSA where she helps them adopt a healthier lifestyle through a complete nutrition management program that suits their specific needs with kitchen makeovers, guided grocery shopping tours, and more. If you haven’t checked Christele’s awesome blog already, I invite you to. I am sure you will enjoy her writings and advice as much as I do!


Part 1: The Importance of Breakfast

Why is Breakfast Important?

Breakfast is one of the most important meals especially for school aged individuals (children and teens). As the term “BreakFast” shows that during breakfast we “BREAK” the “FAST”. Meaning, disturbing the sleeping night fast in the morning with a balanced diet, and that is essential for a healthy body.
Studies have shown that breakfast has an important effect on behavior, learning and overall school performance. On the other hand, it may help control weight and reduce the risk of weight related diseases, because when the child eats breakfast he/she will not feel hungry earlier during the day and more kely to eat less fat foods during breaks.

On the other hand, children who do not eat breakfast are often bad-tempered, impatient with bad attitudes toward school with less energy during the day. That in turn affects the child’s concentration and school performance ability.

As a conclusion, it’s very important to make breakfast a repetitive continuous behavior for ourselves and our children.

Now you might say: But we have a hectic lifestyle and no time to make breakfast for ourselves even. We say, nowadays we all have a hectic lifestyle; thus why not prepare the basic ingredients beforehand to make the “on the go” process fast, healthy and easy.

A balanced breakfast contains a source of carbohydrate, protein and fats along with vegetables and fruits.

To make it easier for you, we will share with some simple breakfast recipe ideas.

Breakfast Recipe Ideas

– Labneh Sandwich with a Banana
– Light Cheese Sandwich with an Apple
– Zaatar and Labneh Sandwich with Vegetables
– Broccoli Mini Omelets or any type of vegetable omelet (made in the shape of a muffin)
– Milk, Cereals and mixed nuts (that’s for the weekends)
Stress-free overnight oats recipe

Part 2: The Importance of Snacks

Snacks can be nutritional disasters if children are having sugary drinks, chips and all-they-can-eat candy, but it doesn’t have to be that way. Good planning and some tricks can help you make sure your kid is snacking the right way.

Why do kids need snacks?

– Children have small stomachs; they need snacks to keep them going to the next meal – a midmorning snack to keep them focused at school and going till lunch and an afternoon snack to make them go to dinner. However, if the next meal is just within two hours, you wouldn’t want to offer a snack so as not to ruin your child’s appetite.
– Snacks make it easier for children to get all the nutrients they need.

How can you help your kid have the right snack?

Snacking is not equivalent to grazing. You don’t want your children to be eating every hour and they should not be allowed to have snacks in front of the TV or computer screen. They will be more likely to override their satiety signals and gain weight. Plus, you don’t want your children to consume extra calories they are not burning off with physical activity.
– Sit down with your child every week or every month and decide on what snacks to have. They will appreciate being treated as adults and will be more likely to go for nutritious and healthy snacks that they have come up with.
– If your child likes chocolate, include it in the plan occasionally just don’t make the mistake of calling it a treat. You don’t want your child to think there is something special about it.
– Midmorning snacks should be simple and appealing enough to compete with cafeteria junk or whatever other kids are having.
– Afternoon snacks can be a bit experimental. Since they are mostly offered at home, a new fruit or vegetable can be introduced.
– Cutting up fruits and vegetables into fun shapes works well with smaller kids.

What are some good snack ideas?

A snack should be nutrient dense; easy to eat, and low in salt, sugar and fat. You want to steer clear of prepackaged snacks that contain trans-fats, hydrogenated oils, additives and preservatives.

– Fruits are obvious snack foods. They can be served alone or paired with a source of protein: an apple or a banana with a tablespoon of all-natural peanut butter, grapes or watermelon with feta or two slices of halloumi cheese.
– Make your own fruit yogurt without the additives by mixing half a cup of yogurt with slices of peaches, plums or strawberries…
– A handful of dried fruits (apricots, prunes…), nuts (walnuts, almonds, pistachios) and seeds (pumpkin, sunflower).
– Veggie sticks including carrots, cucumbers, peppers … to dip in labneh, yogurt or hummus.
– Homemade baked vegetable “chips”. Forget store brought potato chips. Experiment with zucchini, sweet potato and squash. Cut them into thin circles, toss in a teaspoon of canola oil, add your favorite herbs or spices and bake in hot oven until crispy.
– A small bowl of plain popcorn.
– Half a small bagel or pita bread topped with a slice of turkey, low-fat cream cheese, or low-sugar jam.
– The occasional snacks (once a week): a small chocolate biscuit bar, a snack-sized chocolate bar, or two biscuits or cookies, or a small muffin (homemade is better like this Banana Oat Cake with chocolate or check the ingredient list for the most natural ingredients and serving size).

We hope you enjoyed it! If you have any questions regarding the topic don’t hesitate to connect with us :)

Photo Source:

http://fisd-reads.blogspot.com/2012/09/welcome-back-to-school.html
http://blogs.faithlafayette.org/community/back-to-school-lunch-boxes/

Additional References

http://www.webmd.com/parenting/features/healthy-snacks-for-kids
http://www.nfsmi.org/documentlibraryfiles/PDF/20100916044310.pdf
http://www.100daysofrealfood.com/2012/07/31/85-snacks-for-kids-and-adults/
http://www.huffingtonpost.com/dina-r-rose/french-parenting-advice-_b_1499249.html
http://www.supernanny.co.uk/Advice/-/Food-and-Nutrition/-/4-to-13-years/Healthy-snacks-for-kids.aspx
http://www.lowcarb.ca/articles/article122.html
http://recipes.slides.kaboose.com/307-10-back-to-school-breakfasts/7
http://www.lowcarb.ca/articles/article122.html
http://www.eatright.org/Public/content.aspx?id=6442460400#.UHReBxV3bG8
http://abclocal.go.com/wls/story?section=resources/lifestyle_community&id=8333184
http://www.colehealth.com/blog/back-to-school-basics-tips-for-a-successful-school-year/
http://ateacheratheart.blogspot.com/2011/08/back-to-school-breakfast-ideas.html
http://chefmom.sheknows.com/articles/822467/the-best-kid-friendly-breakfast-recipes/page:2

Avocado, Benefits and Instant Recipes

Avocado

Avocado is a fruit rich in Monounsaturated Fatty Acids MUFA “Oleic acid” the good fats that help decrease LDL (the bad cholesterol) and maintain HDL (the good cholesterol).

Despite it’s a fruit, it’s always categorized within the fats group due to the high content of the monounsaturated fats. It’s also a rich source of:
– Antioxidants (protect against arthritis, cancer, heart disease, cataracts, aging etc.)
– Vitamins E
– Vitamin C
– beta-carotene
– Potassium
– Protein
– Dietary Fiber

The misconception of “Avocado” is bad and fattening is not actually correct, Avocado as seen above is a rich nutritious food item with several nutritious health benefits, yet always remember, everything in moderation (Check out the references for more details regarding Avocado and weight loss).

Food Ideas
We will be demonstrating a couple of simple, fast and easy salty and sugary recipes that are made from an Avocado Base accompanied with Labneh.

The Salty Ingredients

The Sugary Ingredients

Base
Avocado + Labneh

Salty Avocado Dip or Spread
Base + Green Onions + Sesame Seeds

Garnish
Green Onions + Sesame Seeds

A great Dip with some raw fresh vegetables, tortilla chips and a great Spread for Sandwiches

Sugary Avocado Dip or Spread
Base + Honey + Walnuts

Garnish
Walnuts

A great Spread for a lovely mini pass-around healthy dessert

For all vegetarians, lactose intolerant, non-dairy consuming individuals; instead of Labneh you can use our famous “Hommos” base (boiled mashed smooth hommos, without any added ingredient).

Sa7tein :):)

Photo Courtesy: Strawberry Blu

Related References

http://www.livestrong.com/article/310714-is-avocado-good-for-your-health/
http://www.mayoclinic.com/health/fat/NU00262
http://www.avocadosource.com/CAS_Yearbooks/CAS_76_1992/CAS_1992_123.htm
http://www.mayoclinic.org/medical-edge-newspaper-2009/jun-05b.html
http://en.wikipedia.org/wiki/Avocado

How to Make Labneh? What’s Lactose Intolerance?

This post is dedicated to answer the following questions:

– How to make Labneh?
– What is Lactose Intolerance?
– Lactose Intolerance Nutritional Considerations.

Part 1. How to make Labneh?

Material:
•Cheese Cloth or any thin/light cotton cloth
•Strainer
•Bowl

Preparation Method

1.Cover the strainer with the cloth and put the strainer over the bowl
2.Add the yoghurt over the cloth

3.Cover the all the yoghurt (from top) with the cloth

4.Put in fridge, overnight
5.Remove the labneh from the cloth

6.Labneh is ready for consumption
7.Add salt, olive oil, garnish to taste

N.B:
You can prepare flavored Labneh: Add chopped onions, colored bell pepper, zaatar or any herbs; combinations to the yoghurt prior to straining. You’ll obtain a flavored colorful Labneh.

Part 2. Lactose Intolerance

Description
Lactose (milk sugar) intolerance results from an inability to digest lactose in the small intestine. Lactose is digested in the small intestine by an enzyme called “Lactase”. The level of the lactase enzyme varies between individuals, as does the severity of symptoms caused by lactose intolerance. Some people may suffer severe symptoms after consuming small amounts of lactose. Others may be able to tolerate small amounts of lactose (sx. Small amounts of milk in tea). Symptoms vary from mild abdominal discomfort, bloating, excessive wind (flatulence) to abdominal cramps and diarrhea.

Nutritional Advice
Some lactose-intolerant people are able to tolerate certain dairy products in small amounts, thus the diet ought to provide enough nutrients found in dairies (such as calcium, riboflavin, and vitamin D).

Special Consideration

Tolerance of lactose is variable. Some people can eat small amounts of lactose without having symptoms while others need to avoid it completely.
Low-lactose diet: generally eliminates only milk and milk products. However, some can tolerate milk in small amounts (2 oz) throughout the day or as part of a meal. Some can tolerate small amounts of yogurt. These patients can experiment to find a level of lactose they can tolerate. Some people can build up their level of tolerance by gradually introducing the lactose-containing foods.
Lactose-free diet: all lactose products must be eliminated, including foods that are prepared with milk, both at home and in commercially packaged foods. These people may be able to use 100% lactose free milk or soy milk. Labels should always be read carefully.

Lactase Digestive Aids and Products: Many people can drink milk in which the lactase has been partially or completely broken down. The following products may be available at a pharmacy or grocery store.

LACTAID and Dairy Ease enzyme products
•Drops: These are added to milk. Five, 10, or 15 drops per quart of milk will generally reduces lactose content by 70%, 90%, or 99% respectively over a 24-hour period
•Caplets/Capsules: A person chews or swallows 1 to 6 of these when starting to eat foods containing lactose

LACTAID Milk
Non-fat or 1% low-fat is 70% lactose reduced

DAIRY Ease Milk
•Available in non-fat, 1%, or 2% low-fat – all are 70% lactose reduced

SOY Milk
Calcium-fortified soy milk has no lactose, is low in fat and is a good source of Vitamin D.

Disclaimer: Always check with your doctor, pharmacist, registered dietitian, or any other physician for individualized recommendation and guidance on the use of medications.

Photo Courtesy: Strawberry Blu.

Related References
http://www.mayoclinic.com/health/lactose-intolerance/DS00530
http://www.eatright.org/Public/content.aspx?id=3573
http://www.eatright.org/Public/content.aspx?id=6442451005
http://www.dirtykitchensecrets.com/labneh-three-different-flavors-village-memories/

Living Alone? Loaded with Work? No time for Cooking? Fed up with Fast Food and Chocolate?

Most of us nowadays are loaded with work, live alone or at the dorms… The mother is not there to provide us with the healthiest homemade yummy foods.

We mostly live on delivery, fast food and chocolate. If we want to have a change we go out for some unconventional types of food that are usually unhealthy and unaffordable for our daily living. We’re stuck in a circle loaded with lack of time, lack of money and a tragic routine.

Here are some basic tips and fast healthy cooking ideas that can be performed anywhere from the office to the dorms room.

Go for Healthy Shopping

Stock your freezer with some healthy breads

A variety of Healthy Cheese (Akkawi, Halloumi Cheese, Majdoule, Low Fat Yellow Cheese) and Luncheon Meats (Turkey Ham)

A variety of Vegetables

Have a stock of healthy canned Grains and Meats such as Tuna

Never forget the Spices and Condiments

And some healthy ready made Sauces (Tomato Sauce, Pesto Sauce etc…)

Now your mini kitchen is ready to rock… Yet, how to use the Microwave for some easy fast healthy cooking?? Check some examples…

Add the pasta or some cut vegetables (ex. sliced carrots) in a microwavable plate or plastic container with water…

Cover the plate with cling film…

Set in the microwave for 5-7 minutes (every 2 minutes check on the plate because it contains boiling water).

You can also bake potatoes or make baked vegetables (zucchini, eggplant, bell pepper etc…) in the microwave, just slice the potatoes or the vegetables and put them on a plate in the microwave for few minutes…

Remove from the water, or from the plate and serve with meats, grains and a salad… Here you go simple healthy easy to prepare…

Check some samples below: Preparation time: Not more than 10 minutes…

Tuna with Baked Potatoes and Season Salad…

Healthy Grains with Salad (you can add some garlic, lemon and olive oil to taste)…

Microwave Boiled Vegetables, Shredded Low Fat Cheese and Salad…

Microwave Boiled Pasta and Carrots with Ready to Eat Tomato Sauce…

A light easy Yoghurt Snack for the overnights (with pasta and mint), can also be eaten as a dinner with a salad…

Why Not have a Fruit as a Snack…

Never forget the dessert… A whole cereal Toast with Jam and Fruits (makes up around 70kcal)

Important Tips

Becareful of instant meals found in the supermarket, they are usually rich in Saturated Fats and Trans Fats (those are the bad fats).

Do not eat DIET snacks unless you make sure that their content is suitable (usually they are low is simple sugars yet high in fats).

Always read the labels on the food product you are buying.

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