greek yogurt caesar salad, fortified

A slight modification to the earlier posted Greek yogurt Caesar salad dressing. Instead of using soft boiled egg for the dressing, I've taken the yolks from 2 hard boiled eggs and whisked them into the yogurt. I've also used half a carrot, grated, rather than baby butter head lettuce. It tastes about the same, only that the boiled yolk gives a slight chalky consistency in the dressing, but I like it anyway. 

Two eggs to reward myself for doing HardCore and BodyCombat today :o) Using cooked eggs also takes away the concern for salmonella problem for those who are particular about having partial raw eggs in their food. This recipe is without the raisins and I topped up with sunflower seeds instead, for that extra crunch. The egg whites are used as topping.

Total calorie 364kcal; carbohydrate 22g, protein 23g, fat 20g.

The pie chart doesn't look that balanced, but only because the calculation is based on dry weight of the particular food group, and for carbohydrate, fibre and sugar component is added together. The high protein component comes from the eggs, and dairy products.

This could feed 2 servings as side dish, but I had all to myself for lunch, considering that's all I'm having :o)

いただきます

a cultured taste on greek yogurt

Yogurt has been an acquired taste for some, and for those who love it, the benefits of taking yogurt is really a long list.

Why should there be a tub of Greek yogurt in every fridge?

Really short answer:

1. Yummy
2. Low calorie
3. High protein
4. Probiotics

Short answer:

You can never have too much of it. A 1kg tub of these cultured goodness contains only about 590kcal, a quarter of a regular Joe's daily requirement of energy, but packed in more than 100g of protein. That is like eating about a half kilo of chicken breast meat!

But no one takes a tub a day, so it's good to keep it in the fridge and eat it for a week.

Not so short answer:

Many of us are introduced to yogurt as kids, via the sweet flavoured watery yogurt drink we all love. As we grow older, we become more vain with our weight-watching and stopped taking them anymore. But chosen wisely, we never have to for-go such delicious treats that packs in so much good nutrients.

I believe, being a reader of this blog, you are also a health-conscious consumer, who chooses foods that are nutrient rich and calori-economical (means packing more nutrients per caloric consumption).

There are 2 varieties of yogurt out in the refrigerated shelves in the supermarket. No, I don't mean plain and flavoured yogurt. If you've noticed carefully, you'll realise a recent invasion of a certain Greek yogurt in the market, so popular that every brands start to carry this version to stay competitive. Basically, Greek yogurt and regular yogurt starts off as a same thing, but Greek yogurt are further strained to remove much more fluid, that gram for gram, the Greek version contains more protein (twice or more) compared to the regular counterpart. That also gives it a thicker, pudding-like consistency.

What makes Greek yogurt so good?

1. Probiotics - Yogurt is produced by fermenting milk with the help of (good) bacterias of the Lactobacillus bulgaricus and Streptococcus thermophilus, other lactobacilli and bifidobacteria species. Don't let the name scare you, most of us already have these good microbes in our digestive system, and ingesting more of these live cultures will provide less chance for bad bacterias to occupy our guts. Some studies have shown that consuming these microbes will also improve the duration of diarrhoea and prevent vaginal yeast infection. It is advisable to consume yogurt after a course of antibiotics to replenish these natural gut bacteria that might get killed off by your medicines.
2. Protein - nothing wags the tails of health-conscious gymrats more than food that comes with high protein and acceptably low calorie count. A cup (170g) of Greek yogurt packs in around 17g of muscle-repairing protein at the expense of about 100kcal only, making it a perfect dessert for your post-workout munch.
3. Calcium - a serving of greek yogurt provides around 18% of the daily requirement of calcium. Calcium is a mineral that is important to maintain strong bones and teeth. Calcium also plays a role in essential body function such as blood clotting and regulation of muscle contraction.
4. Vitamin B2 / riboflavin prevents cracked lips, inflammation of the lining of mouth and tongue, mouth ulcers, cracks at the corners of the mouth; dry and scaling skin, and iron-deficiency anemia.
5. Vitamin B6 / pyridoxine is needed for normal brain development and function, and helps the body make serotonin and norepinephrine (mood hormones), and melatonin, which helps regulate the body clock. 
6. Vitamin B12 / cobalamin is essential in maintaining healthy nerve cells, and in the production of the body's genetic material. It also helps to make red blood cells and to help iron work better in the body, as well as regulation of immune functions and mood.
7. Magnesium activates enzymes, contributes to energy production, and helps regulate calcium levels, as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body.
8. Most importantly, it tastes good in my greek yogurt caesar salad. Yum!

Have you had your Greek yogurt today?

いただきます!

sources:

http://science.howstuffworks.com/innovation/edible-innovations/yogurt3.htm

http://www.webmd.boots.com/vitamins-and-minerals/calcium

http://nutritiondata.self.com/facts/custom/590715/2

http://en.wikipedia.org/wiki/B_complex

http://umm.edu/health/medical/altmed/supplement/

When life gives you lemon.....

The humble lemon has been hailed as one of the miraculous fruits, which could be used to cure everything from simple sore throat to cancers! I'm not kidding, just google the words "lemon+benefits" will return you with more than 36 million results.

Anyway, I did some extra reading and listed here, 5 of the benefits of lemons that makes sense to me.

1. Lemon cleanses the skin and alleviates acne - lemon juice contains citric acid which is an anti-microbial and kills the germs that causes acne break-outs. The acidity of lemon juice also act as mild astringent to minimise skin pore and reduce oily deposit.
2. Lemon as liver detox / aids digestion - lemon juice stimulates bile production and prevents build-up of gallstones. This in turn promotes digestion and liver function in the movement of gastric juices.
3. Lemon to soothe sore-throat - lemon juice contains the substance cerotenoids which is an anti-inflammatory agent. It also contains vitamin C which is essential for health of mucosal (mouth) and throat lining through the biosynthesis of collagen. Furthermore it contains citric acid which is anti-microbial.
4. Lemon as energy-booster - lemon juice contains simple sugars for fast absorbtion and metabolites for quick energy recharge.
5. Lemon combats foul breath - lemon acidity promotes salivation and also an anti-microbial.

Under no circumstances I'm denying the other anecdotal health benefits of lemons as claimed by other websites, but some of them needs a little bit more convincing. I will be doing more reading on the health claims of lemon and add to the list above. 

But hey, I'm bought into idea that lemon is a superfood, and personally I do take a lot of it, on a daily basis. Just squeezing about 10 nos of medium sized ones will yield around 450mls that will last me about a week, kept in the fridge.