Hummus Recipe

120 g chickpeas
1/4 cup plain yoghurt or peanut butter
1 garlic clove
1/2 olive oil
1/4 tbsp. dried pasley
1/2 tbsp. paprika

Estimated : 700 calories

Place all ingredients into the food processor and blend

Taiwanese 3 Cup Chicken | 三杯雞 Sān bēi jī


  • 1 - 1 1/2 lb. chicken drumettes 
  • 15 - 20 cloves of garlic, peeled
  • 1 small piece of ginger, sliced
  • fresh Thai basil leaves (red basil)

For the Sauce:
  • 1/3 cup of soy sauce (low sodium)
  • 1/3 cup rice wine
  • 1/3 cup of Asian sesame oil
  • 3 Tbsp. cane sugar
  • 1 tsp. dried chili flakes (or fresh red chilis)
  • 1/2 tsp. salt



*Cook times:
  1. Brown the chicken for a few minutes first before adding the sauce mixture.
  2. Cook the sauce mixture and chicken for 15 - 20 min. or until almost done.
  3. When almost done, add the fresh basil leaves and stir fry, then cover with a lid for 1 min.
  4. Transfer to a serving bowl and serve hot.

Grilled Black Pepper Chicken Chop

500g or 2 whole chicken legs, deboned
1 onion, cut into rings
1/2 a green capsicum, cut into wedges
1/2 cup potatoes, julienned
{Seasoning ingredients – (combined)}
1 tbsp Worcestershire sauce
1 tbsp Premium oyster sauce
1 tbsp sugar
1/8 tsp pepper
4 shallots, blended and squeezed for juice
1/4 tsp chicken stock granules
{Sauce ingredients – (combined)}
2 tbsp black pepper sauce
2 tbsp Worcestershire sauce
1 tsp sugar
1/4 tsp coarsely ground black pepper
4–5 tbsp water
Marinate chicken with seasoning ingredients for several hours, or preferably overnight in the refrigerator.
Brush or spray olive oil lightly on a cast iron chargrill pan. Let the chicken pieces sit on the ridges of the pan, and not on the oil, and grill for a couple of minutes on both sides. (The heat from the chargrill will seal in the juices.) Resist the temptation to keep turning the meat; it only needs to be done once.
When the chicken is cooked, remove and place on individual serving plates. Add the remaining seasoning ingredients and the sauce ingredients to the pan and cook briefly to a boil. Dish up.
Heat a saucepan with enough oil and deep-fry the julienned potatoes until golden brown. Serve with the chops.

White Radish Soup 白萝卜汤

Serve 6-8 person
1 large white radish or 2 small/medium ones
3lbs pork ribs (I opted for the baby back ribs)
1 piece of dried cuttlefish (~50g), cut into bite-sized pieces
12 red dates, soaked to soften then seeds removed
3 tbsps whole white peppercorns, lightly crushed
~6 L water
salt to taste

1. Wash the pork ribs trimming away excess fat and then chop them into smaller pieces. Blanch the ribs in a pot of boiling water in batches to remove the scum. Set the ribs aside.
2. Heat up about 6L of water in a large stock pot. While it takes its time to boil, work on getting the radish ready. Rinse, cut off the ends, peel the skin and cut them into fairly large chunks. 
3. Once the pot of water is ready, transfer the ribs and the radishes into the pot. Add in the whole white peppercorns (preferably in a wire mesh or a spice bag) and the rest of the ingredients (minus the salt). Bring to a rapid boil. 
4. Leave to boil for about 15 minutes on high. Cover, turn the heat down to low and let simmer away for optimally at least another four hours. 
5. Right before serving, add in salt to taste.

How to cook Millet

How to Cook Millet

Makes about 3 1/2 cups

While I list the butter as optional here, it really helps keep the millet from sticking together, and a little bit of salt goes a long way.

What You Need

1 cup raw millet
2 cups water (or broth, if you'd prefer)
¼ teaspoon salt, optional
1 tablespoon unsalted butter, optional
2-quart saucepan with lid
Stirring spoon
Measuring cup and spoons


1. Measure millet and cooking liquid: You'll need 1 cup of raw millet and 2 cups of cooking liquid (water or broth).
2. Toast millet: In a large, dry saucepan, toast the raw millet over medium heat for 4-5 minutes or until it turns a rich golden brown and the grains become fragrant. Be careful not to let them burn.

3. Add the water and salt to the pan: Since the pan is hot, the water will sputter a bit when you pour it in. After adding water and salt, give the millet a good stir.
4. Bring the liquid to a boil: Increase the heat to high and bring the mixture to a boil.
5. Lower the heat and simmer: Decrease the heat to low, drop in the butter and cover the pot. Simmer until the grains absorb most of the water (they'll continue soaking it up as they sit), about 15 minutes. Avoid the temptation to peek a great deal or stir too much (unless its sticking to the bottom). Stirring too vigorously will break up the grains and change the texture.
6. Remove From Heat and Let Stand: Like most grains, millet needs a little time off the heat to fully absorb the liquid. Allow it to sit, covered and removed from heat, for 10 minutes.
7. Fluff and Serve! After millet sits, fluff it with a fork. Taste and add additional salt if you'd like. Millet does not keep well and is best served warm (see Additional Notes below). ]

Additional Notes:

• To make millet porridge, increase the liquid to 3 cups and stir every few minutes as the millet simmers.
• In terms of texture, some of millet's little beads will cook more quickly than others. You'll likely have some softer grains and some chewy or even crunchy grains. I find this to be a good thing!

The Eat Clean Diet

It sounds so simple and so trendy. “The Eat-Clean Diet is a lifestyle way of eating that allows you to eat more, weigh less, and become the healthiest you can be,” says Tosca Reno, author of The Eat-Clean Diet series.
Not only will you lose about 3 pounds a week, you will see dramatic changes in the way you look and feel, Reno says.
Reno says that eating clean encourages a lifestyle approach of exercise and a diet plan of unprocessed, whole foods like fruits, vegetables, whole grains, lean meats, and void of artificial ingredients, preservatives, "chemically charged foods," sugars, saturated fat, and trans fat.
That means tomatoes are in, ketchup is out. “We live in a chemical soup experiment. Processed foods have undermined our health, especially sugars, which are deadly anti-foods that have no place in our body,” Reno says.
Plans range from 1,200-1,800 calories, eaten in 5-6 small meals throughout the day -- designed to "fire up the metabolism." Practicing portion control helps dieters avoid the dreaded calorie counting.
The Eat-Clean Diet is a beautiful book with lots of pictures of delicious-sounding recipes with nutrition information, glossy pictures, sample meal plans, grocery lists, and more to help dieters get excited about eating a healthy diet and engaging in more physical activity.
Written in an easy-to-understand, motivating, and reader-friendly style, Reno places the emphasis for weight loss and good health on 80% food, 10% training, and 10% genes.
Eating a diet rich in plant foods, exercising, and controlling portions is sage advice and the cornerstone of all credible diet plans. But Reno veers off the path with some of her advice that is not based on scientific evidence -- like totally eliminating saturated fat and some of her recommendations for supplements.

The Eat-Clean Diet: What You Can Eat

Foods allowed include a variety of whole grains, fruits, vegetables, lean proteins, nonfat dairy, and healthy fats -- preferably organic and eaten in proper portions every few hours.
The Eat-Clean Diet recommends avoiding all saturated fat, trans fats, overprocessed, refined foods -- especially white flour, sugar, sugar-loaded colas, juices, and alcohol.

Remember, all fats are loaded with calories, so use them sparingly.
Olive Oil Is a monounsaturated fat that contains 30-40 antioxidants, especially extra-virgin. When substituted for butter or other saturated fats, it promotes a healthy heart.Drizzle lightly on bread instead of butter. Saute vegetables in olive oil and garlic for extra flavor. Cut up fresh potatoes, toss in a dash of oil, and roast in the oven at 400 F for healthier french fries.
Canola Oil Is a good source of plant-based omega-3 fatty acids, which help reduce the risk of heart disease and may reduce the risk of ischemic stroke.Use in cooking whenever you want a neutral tasting oil. Toss with root vegetables, then roast in the oven. Mix a dash of canola oil with lemon juice and salt and pepper, and toss in a salad of apples, fennel, and greens. Use instead of margarine or shortening to grease cookware.
Fish: Salmon, Tuna, Trout, Striped Bass, Mackerel, Herring, Sardines Dietary omega-3 fatty acids from fish help reduce the risks of heart disease and sudden cardiac death.Baste a fillet of salmon with a teaspoon of olive oil, toss on some sprigs of rosemary or thyme, some salt and pepper, then roast for 17 minutes at 250 degrees. Make a light tuna salad with a bit of olive oil or canola oil instead of mayonnaise. Brush a fillet of trout with olive oil and lemon, then coat with seasoned breadcrumbs and bake for Mediterranean taste.
Nuts: Almonds, Walnuts, Pecans, Peanuts Contain healthy poly- and monounsaturated fats that, when substituted for other fatty foods, can help reduce "bad" LDL cholesterol and total cholesterol levels.Eat raw, as a healthy snack, instead of chips or crackers. Pulverize into crumbs and use to bread a trout fillet, then saute lightly in canola oil. *Avoid nuts roasted with oil and salt.
Flaxseeds or Hemp Seeds Are rich in the omega-3 fatty acid called alpha-linolenic acid (ALA), which helps control inflammation and blood pressure, as well as other body functions.Flaxseeds spoil easily, so buy them fresh and keep them in the fridge. Toss into salads, soups, stews, or casseroles.
Avocados Are high in heart-healthy monounsaturated fat and are good sources of vitamins E and C, fiber, folate, and potassium. And they’re cholesterol-free.Choose avocados that are firm. When they give under gentle pressure, they’re ripe. If they feel squishy, they’re too ripe. Add chopped or sliced avocado to salads, use in place of mayonnaise on sandwiches, or blend into smoothies

Military Diet Meal Plan

DAY 1:


Military Diet Plan Breakfast Day 1
1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
1 cup Coffee or Tea (with caffeine)


Military Diet Plan Day 1 Lunch
1/2 Cup of Tuna
1 Slice of Toast
1 cup Coffee or Tea (with caffeine)


Military Diet Plan Day 1 Dinner
3 ounces of any type of meat
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream



1 egg
1 slice of toast
1/2 banana


Military Diet Plan Day 2 Lunch
1 cup of cottage cheese
1 hard boiled egg
5 saltine crackers


Military Diet Plan Dinner Day 2
2 hot dogs (without bun)
1 cup of broccoli
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream



Military Diet Breakfast Day 3
5 saltine crackers
1 slice of cheddar cheese
1 small apple


Military Diet Day 3 Lunch
1 hard boiled egg (or cooked however you like)
1 slice of toast


Military Diet Plan Day 3 Dinner
1 cup of tuna
1/2 banana
1 cup of vanilla ice cream