Butter Chicken

Just like you would find in an Indian restaurant.

Ingredients

• 
  
• 1 tbs peanut oil
• 1 shallots finely chopped
• 1/4 white onion chopped
• 2 tbs butter
• 2 tsp lemon juice
• 1/2 tbs ginger minced
• 1/2 tbs garlic minced
• 1 tsp garam masala
• 1 tsp chilli powder
• 1 tsp ground cumin
• 1 bay leaf
• 1/4 cup plain yoghurt
• 1/2 cup cream
• 1/2 cup milk
• 1 cup tomato puree
• 1/4 tsp cayenne pepper *to taste
• 1 pinch salt and pepper

Chicken

• 1 tbs peanut oil
• 500 g chicken thighs deboned skinless cubed
• 1 tsp garam masala
• 1 pinch cayenne pepper
• 1/4 tsp ground fenugreek seeds
• 1/4 cup cashews ground
• 1/4 cup water

• Method

  • STEP 1 Heat oil in a large saucepan over medium high heat.
  • STEP 2 Saute shallot and onion until softened.
  • STEP 3 Stir in butter, lemon juice, ginger and garlic, garam masala, chilli powder, cumin and bay leaf. Cook, stirring, for 1 minute.
  • STEP 4 Add tomato puree, and cook for 2 minutes, stirring frequently.
  • STEP 5 Stir in cream, milk and yogurt.
  • STEP 6 Reduce heat to low, and simmer for 10 minutes, stirring frequently.
  • STEP 7 Season with salt and pepper, remove from heat and set aside.
  • STEP 8 Chicken: Heat oil in a large heavy frypan over medium heat.
  • STEP 9 Cook chicken until lightly browned. Reduce heat, and season with garam masala and cayenne.
  • STEP 10 Stir in a few spoonfuls of sauce, and simmer until liquid has reduced, and chicken is no longer pink.
  • STEP 11 Stir cooked chicken into sauce.
  • STEP 12 Mix together ground cashew and water, then stir into the sauce. Cook for 5 to 10 minutes, or until thickened.

  Notes

  This dish is mild so you may want to adjust the spices if desired. It is the fenugreek and the cashews which give this curry its authentic taste. You may need a mortar and pestle to grind.

Indian tandoori chicken

Hindustani Tandoori Chicken

Ingredients

• 
  
• 3 whole chicken skin off cut into pieces scored
• 1 ghee melted
• 150 g cooking oil spray
• 4 lime cut into wedges *to serve
• 1 cup rice boiled *to serve

Marinade

• 1 tsp ground fenugreek seeds
• 1 tsp chili powder optional
• 1 1/2 tbs garlic paste
• 2 tsp ginger paste
• 1 tsp salt
• 2 tsp garam masala
• 2 tsp mint flakes
• 1 tbs smoked paprika
• 2 tsp ground turmeric
• 1 lemon juiced
• 5 lime juiced
• 1 tbs tandoori coloring optional
• 1 tsp black pepper
• 1 onion grated medium
• 500 g natural  yogurt

• Method

  • STEP 1 Combine all marinade ingredients together in a large bowl. Add chicken. Cover with cling wrap and marinate overnight or for at least 2 hours.
  • STEP 2 Grease baking tray. Place chicken in tray in a single layer. Cover with aluminium foil and bake at 200 C for approximately 50 minutes or until just about cooked.
  • STEP 3 Baste occasionally with left over marinade while cooking. Remove chicken from oven.
  • STEP 4 Turn oven up to its highest setting. Remove foil covering chicken and baste with ghee. Return to the oven, uncovered, for a further 10 minutes to char the edges of the chicken.
  • STEP 5 Serve beside plain boiled rice with a couple of lime wedges.

  Notes

  This marinade is also beautiful on lamb. Cooking time may vary depending on your type of oven, but the overall goal is to get the charred edges on the chicken while still keeping the chicken juicy inside. Marinade or marinaded chicken may be frozen. Use red chilli powder or red chili paste. Mint flakes or fresh mint. You can also add 1 tablespoon of tandoori colouring to the marinade. Onion grated or paste.
• 
  

A yummy chicken curry

Brazilian Chicken Curry

Ingredients

• 
  
• 3/4 cup coconut milk
• 2 tbs tomato paste
• 3 garlic clove crushed
• 4 slices fresh ginger chopped
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 onion medium sliced
• 2 capsicum
• 340 g potato cut into chunks
• 4 tsp curry powder
• 8 chicken drumstick skin off
• 1 cup chicken stock (liquid)
• 3 tbs fresh coriander chopped

Method

• STEP 1 Cut the capsicums into 2.5 cm strips and halve crosswise. Cut the potatoes into 2.5 cm pieces.
• STEP 2 Lightly fry onions and garlic.
• STEP 3 Add curry powder, chicken, potatoes, coconut milk and stock.
• STEP 4 Cover and simmer for 20 minutes.
• STEP 5 Add capsicum and remaining ingredients.
• STEP 6 Simmer for a further 10 minutes.
• STEP 7 Remove from heat and serve on a bed of rice.

Notes

If you don't have chicken drumsticks you can use a sliced up 1 kg chicken breast.

A delicious Bombay Beef

Ingredients

• 1 kg chuck steak (beef) cut into pieces large
• 2 tbs ghee
• 2 onion chopped
• 1 garlic clove crushed
• 2 green chilli chopped
• 1 tbs ginger grated
• 1 tbs ground cumin
• 1 tbs ground coriander
• 1 tsp paprika
• 1 tsp ground turmeric
• 1/2 tsp chilli powder optional *to taste
• 1 tsp salt
• 1 black pepper
• 400 g canned crushed tomatoes
• 1 cup coconut milk

• Method

  • STEP 1Heat ghee or oil in a large saucepan and sauté onions until translucent.
  • STEP 2 Add garlic,  chilies, ginger, cumin, coriander, turmeric and chilli powder, if using.
  • STEP 3 Stir for a couple of minutes until fragrant.
  • STEP 4 Add beef and cook, stirring over high heat, until well coated with spice mixture.
  • STEP 5 Add salt, pepper and tomatoes.
  • STEP 6 Simmer, covered, for 1½-2 hours or until beef is tender.
  • STEP 7Stir in coconut milk and simmer, uncovered for a further 5-10 minutes.
  • STEP 8 Garnish with freshly chopped coriander.

  Notes

  You can use oil instead of ghee.

How the Information Revolution Will Drive the Future of Public Health

For over 40 years, WIC — the Special Supplemental Nutrition Program for Women, Infants and Children — has served as a premier public health program in the United States. And with WIC, informatics is everywhere: whether transitioning the paper voucher system to electronic benefits transfer (EBT), using apps to promote and support breastfeeding moms, or reminding WIC participants of appointments via text messaging.

Applying best practices and reaching new standards of nutrition communications through technology in the public health and community nutrition setting is more than my job — is it is my passion.

From teaching and training dietetic interns to consulting in the area of social media, I have had the opportunity to work with dietitians and other public health professionals to address the question of not just whether to use social media and IT tools, but how to use them and to what benefit.

RDNs Can Navigate for the Public

Registered dietitian nutritionists today have the exciting opportunity to be the hub of the communication network that connects the public to nutrition and health services. In order to do that, time must be spent researching, understanding and practicing with apps, gadgets, widgets and websites. A search of the Internet for health information produces an overwhelming number of results (not all of it accurate or evidence-based); RDNs can help clients navigate this sea of information. Or, even better, RDNs can become technology content developers and curators so that nutrition experts have a stronger voice in the media landscape.

So, where to begin? Besides keeping up on The Feed, spend time reviewing the social media best practices tools from the Mayo Clinic or the Centers for Disease Control and Prevention. Search out registered dietitian nutritionists on social media channels, podcasts and blogs. Stay up-to-date with the latest on the Academy of Nutrition and Dietetics' site, eatrightPRO. Listen to the conversation and decide where and when you want to join in. Just like other aspects of our personal and professional lives, it starts with small steps.

Macadamias is the magic

The macadamia nut is one of the highest fat-containing in its category. Its only competitor is the pecan! In general, nuts are low in saturated fats and high in polyunsaturated fats. Most nuts, including macadamias, are also high in monounsaturated fats. One ounce of macadamia nuts provides about 200 calories, 21 grams of fat and 2 grams of protein. They are particularly high in manganese and thiamine and provide omega 3 fatty acids. Manganese promotes antioxidant activity, proper bone development and also is involved with collagen in carrying out wound healing. Thiamine, known as B1, belongs to the B complex vitamin family and is a key factor in carrying out the breakdown of all macro nutrients. It is also crucial to muscle contraction and nerve-signaling conduction. We hear about essential omega-3 fatty acids, which we can only obtain through diet, all the time. Omega-3 fatty acids are widely known for their properties of enhancing brain function and vision. Macadamia nuts contain about 55 mg of omega-3 per ounce.

In comparison to the peanut, the macadamia nut is higher in calories and fat and lower in protein. A study published in 2008 by the Journal of Nutrition indicated that eating macadamia nuts increased HDL and lowered LDL in men and women with elevated cholesterol levels.

Macadamias can be incorporated into your diet in many ways, including in confections like breads, cookies and chocolate. They can also be made into macadamia flour or oil. Keep your canine friends away from macadamias as they contain an unknown toxin that could affect their muscles and the central nervous system!

Check out the recipes below for a macadamia spread and a warm salad recipe.

now its recipes

Macadamia & Almond Butter

Recipe developed by Meaghan Mikulas

Makes one large jam jar

As I attempted to make macadamia butter it, uh … turned to soup. The macadamia nut has one of the highest fat contents of all nuts — so, to get a better consistency, I added almonds for great texture and not too much flavor, to get the macadamia to shine.

Ingredients
1 cup of toasted macadamia nuts, chopped
1 cup of almonds
1 tablespoon honey
Optional: salt (leave out if the nuts you use are already salted)

Directions

1. In the bowl of a food processor, add the almonds and process for about 2 ½ minutes. Almonds will be sticking to walls of bowl.
2. Pause machine and add tablespoon of honey. Scrape sides of bowl and run for 30 more seconds.
3. Pause again and add the chopped macadamia nuts. Process for 2 more minutes. Enjoy.

Note: You may be tempted to add oil to the mix to get the consistency going quicker or in order for it to not stick. Resist the urge! The macadamias have such a high oil content that, if you add oil, the final consistency will resemble soup. As the mixture heats up a little around the last minute, it sort of “breaks in,” if you will, and the magic happens.

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Warm Arugula, Winter Squash & Macadamia Salad

Recipe adapted from Cooking Light: Cooking through the Seasons

Makes 6 servings

This warm salad should come with a warning, as it will tempt you for seconds! It’s great enough to have as a standalone weeknight vegetarian meal or as a great addition to seared scallops.

Ingredients
4 cups butternut squash, peeled and cut into 1-inch cubes
8 ounces pappardelle pasta, broken in half
1 tablespoon butter
2 cloves garlic, minced
1 tablespoon fresh sage, chopped
¼ cup of macadamia nuts, halved
2 cups baby arugula
½ cup Asiago cheese, coarsely grated
½ teaspoon salt
½ teaspoon black pepper, coarsely ground
2 tablespoons balsamic vinegar
2 tablespoons olive oil

Directions

1. Preheat oven to 475 degrees F.
2. Spray baking sheet with nonstick spray and place butternut squash in an even layer on tray. Bake at 475 for 25 minutes, turning twice.
3. While squash is in oven, boil pappardelle pasta according to package directions. When done cooking, strain.
4. Melt butter in a large nonstick skillet over moderate heat. Add garlic, sage and macadamia nuts; cook for 3 minutes and stir frequently. Add drained pasta, mix well to coat everything. Take off heat, set aside.
5. Once squash is cooked, take out and let cool for 10 minutes and then add to pasta mixture.
6. Lastly, in a large salad bowl place arugula, asiago, salt and pepper. Add pasta mixture and toss. While tossing add olive oil and balsamic vinegar. Serve immediately.
7. BY MEAGHAN MIKULAS

The Importance of Vitamin C for your Health

Vitamin C T

While scurvy is not common anymore, mild vitamin C deficiencies still exist, and long-term effects can alter quality of life and disease states. Interestingly, vitamin C is an antioxidant. This means that it clears out “free radicals” in our bodies that would otherwise cause damage. Also, vitamin C plays a role in synthesizing fatty acids for energy. With low levels of it, you may feel tired, depressed or unmotivated.

Vitamin C in Our Foods

Knowing all of these functions of vitamin C, there are very important things to consider to make sure you're getting enough of it. Yes, orange juice is a great source — but there is one tricky point to this, and that is that many popular, ready-to-drink brands actually do not have much vitamin C in them, even if it states it on the label.

The ready-to-drink orange juices start out with less vitamin C, and lose even more (or all of it) as they near their expiration date. This is because once it's exposed to air, vitamin C deteriorates. The solution: Buy frozen orange juice! It's cheaper and lasts longer, and freezing preserves the vitamin C levels.

If you buy non-frozen orange juice, consume it within one week of opening to preserve as much of the vitamin as possible. A one-cup serving per day will give you the recommended daily value. Add in some raw red bell peppers, papayas, and maybe even just some more oranges, and your body will be a free radical-fighting machine!

Remember to eat vitmain C-rich foods immediately after preparing, as their vitamin content will decrease after just a few minutes of oxygen exposure.

Less fatigue, improved mood, better skin quality — the list goes on. Vitamin C is truly a vital antioxidant!