GINGER CHICKEN

For this dish you need:

500 g chicken/ leg is best
cut into bite size.

Marinade:

1 1/2 tbsp. Sake
1 tbsp Soya
1 piece Ginger/ cut very fine
1 tsp. cornstarch
----------------------------------

Oil for deep frying

1/2 cup Water
1 tbsp.Sugar
1 1/2 tbsp. Soya
1 piece Ginger/ cut in fine stripes
1 tsp. Oil
Step 1
Cut chicken meat place in a bowl/ or container
cut ginger very fine and add with sake,soya and
cornstarch to the meat.
Mix well till the meat is coated, close
bowl/ or container and keep cool for 1-2
hours.
Step 2
Heat oil in a deep frying pan and deep fry chicken
in small amounts golden brown.
Place on paper towels to take oil off.

Step 3
Heat 1 tsp. oil in a wok and fry ginger for 1-2 min.
add the chicken, water, sugar and soya, stirring
constantly over high heat until the soupe is almost
gone.
Remove from heat and serve on a plate with some salad.
This chicken taste good warm or cold. Very useful for
O-Bentos.

BURDOCK-CARROTS-CHICKEN COOKED IN SESAME-PASTE

You need:
For soupe cooking
2 1/2 cup dashi
3 tbsp. sugar
2 tsp. soya
60 g miso paste
2 tbsp. sesame paste ( goma-paste)
2 tbsp. Sake

350 g chicken meat / cut in bite size peaces
2 carrots / peeled and cut
1 burdock/  peeled and cut and placed in cold vinegar water
1 pack konjaku/ sprinkled with salt and pre-boiled
150 g green beans/ washed and tailed/ pre-boiled in salted water
( For cutting see photos)

Step 1
Prepare Konjaku,sprinkle salt on and wipe all over,
then boil in water for 5 min. and cool down in cold water.
Cut and set aside.
Step 2
Prepare carrots and burdock. Place burdock in cold vinegar water
and set aside.
Prepare green beans and boil for 5 min. in salted water and refresh
in cold water. Set aside.
Prepare chicken meat, wash, dry with paper towel and cut.
Step 3
Prepare dashi soupe 2 1/2 cup in a sauce pan big enough to hold
all ingredients.
Let dashi boil for 1-2 min. and place chicken in it.Bring back to a
boil and remove the foam with a spoon.Cook for 3 min.on medium temperature.
Step 4
Remove burdock from vinegar water and rinse with water.
Place with carrots and konjaku into the pan and bring back to a boil.
Remove from heat.
Step 5
In a small bowl mix miso,soya, sake, sugar and sesame paste,spoon some
of the hot soup on to it.Blend well together and pour into the pan from
the center.

Stirring once and bring back to a boil.
Cook open till the vegetable and meat is soft.Add the green beans towards the
end of cooking time just to heat them up.
Serve with rice and a clear soupe and some vinegar-ed vegetable.

A quick healthy Japanese dish

Salmon,onion, potatoes,carrots and shimeji
a 20 min. quick healthy dish
Japanese recipe for 4
( plus side dish)
You need:
4 pieces unsalted salmon/ cut into 4 pieces each
3 potatoes/ peeled and cut, placed in water
1 1/2 big carrots/ peeled and cut
1 onion/ peeled and cut
1 pack shimeji
( how to cut see photo)

Cooking soup
( first for fish )
*1 cup water/ fish (plus
 2 cup water/ vegetable)
*4 1/2 tbsp. Soya
*1 1/2 tbsp. Sugar
*2 tbsp.Sake
*2 tbsp. Mirin
Bring 1 cup water and all * ingredients in a saucepan
to a boil.
Place fish in to the soup and cook on medium heat for
5-7 min.
Remove from pan and set aside.
Remove potatoes from water and
place with all vegetables in to the saucepan and add
2 cups of water.
Bring back to the boil, place a in-lid on the vegetables
and cook for 10 min.
Add the fish again and cook 2 more min.
Do not overcook! Vegetable should be soft but not mushy.

Serve with rice, Miso-soupe and two side dishes

ALMOND ,ORANGE AND SEMOLINA CAKE

ALMOND,ORANGE AND SEMOLINA CAKE

For cake with lemon syrup

You need:

grated rind and juice of 2 unwaxed oranges

200 g icing sugar
250 g unsalted butter
115 g self raising flour
115 g semolina
50 g ground almonds
1 tsp baking powder
4 eggs M size
115 sultanas
-------------------------------------------------------
Lemon syrup
You need:
200 g granulated sugar
125 ml boiling water
rind and juice of 2 unwaxed lemons,
( thinly peeled with a potato peeler)
6 cardamon pods, shelled and crushed

---------------------------------------------------------

1

Pre- heat oven to 160 C
line a 20 cm cake tin with non-stick paper
( base and side)
2
Place the butter, sugar and orange peel in a
bowl and whisk until smooth.
3
Mix separately, flour, baking powder,almonds and
semolina together.
Add to the bowl with the eggs.
Whisk until smooth and increased in volume.
( I use handheld electric whisk )
4
Add sultanas and the fresh orange juice
70 ml minimum.Whisk and pour into the
baking tin.
( make a depression on top of the cake,
this will help your cake not to develop
a domed appearance.)
5
Bake in oven for 40-50 min./ or until
the sides have shrunk slightly.
After baking wait a bit to unmold the
cake on to a large plate.
6
Prepare the lemon sirup.
Place sugar in a small saucepan and
cover with boiling water.( 125 ml)
Stir and add lemon peel,and cardamon.
Simmer for 5 min. until slightly thick.
Add lemon juice, mix well and bring to
a boil.
Pour hot over the cake.
Decorate cake with some dry ed orange/or almond flakes.
Serve with Greek yogurt and fresh fruits.

This cake is more of a dessert cake and not as

dry as a sponge cake.
Serves 6-8

CRAB CAKE WITH TARRAGON MUSTARD MAYONNAISE

CRAB CAKE WITH TARRAGON MUSTARD MAYONNAISE
Serves 4




You need:                      

You need:

500 g fresh spinach

40 g butter/ unsalted is best
75 g shallots/ peeled and finely chopped
2-3 cloves of garlic/ peeled and finely schopped
2 can of crab meat in brine
75 g fresh white breadcrumbs
175 g mozzarella cheese, grated
1 egg yolk/ M size
1tbsp flour
freshly ground pepper/
2 tbsp oil for frying

For the Mayonnaise

200 ml mayonnaise

1 tbsp English mustard
1 tbsp wholegrain mustard
20g fresh tarragon/ finely chopped
salt and pepper a bit to taste

Preheat oven to 200 C

Prepare the mayonnaise, mixing all ingredients in a small bowl
keep cool.

Crab cake

Wash spinach and remove the stalks.

Over medium heat, melt the butter and gently

fry the shallots and garlic without letting
them colour./ 2-3 min only.

Add the spinach slowly, stirring frequently,

when spinach is wilted remove from heat and
drain of excess liquid.
Then squeeze by hand to remove more liquid.

Cut up spinach roughly and set aside.

Drain and rinse the crab meat.

Place breadcrumbs,cheese and flour in a bowl
with the crab meat and the cooked spinach.
Bind together with the egg yolk and season to taste
with black pepper.
Shape the mixture into 8 patties.
Heat oil in a frying pan and seal the patties for 2-3
min each side until browned lightly.

Remove from pan and place on a non stick baking tray

and bake in the oven for 15-20 min.

Serve with the mayonnaise and potato salad

Serves 4

Eat yourself slim

MINI FRUIT CRUMBLES

Serves 4
210 Cals per person
0,50 g fat per person


For a good start I like it for breakfast

You need:
2 bananas, chopped
400 g canned peaches in natural juice, drained and chopped
250 g strawberries, halved

Toping
200 g natural muesli
1 tbsp honey/ per person
3 tbsp low-fat yogurt/ per person
2 tsp finely grated orange rind

Place all the fruits in a bowl and mix.
Divide between four small bowls.

For the topping
Heat a non-stick fry pan and toast the muesli until golden brown,
Sprinkel over the fruit mixture, top with the yogurt and drip honey over.
Sprinkle orange rind on yogurt und serve.

Easter Sunday Lunch

Baked Lamb with Red Wine and Vegetables by Doris Suzuki

Easter in Germany - 
Germans enjoy a very long Easter weekend: Good Friday and Easter Monday are public holidays; shops, banks, and offices are closed

Good Friday:
The Easter weekend in Germany begins with a quiet Good Friday (Karfreitag). Many families eat fish as their traditional Good Friday lunch.

Easter Saturday:
Easter Saturday is a great day to visit an open-air Easter market, where you can browse for artistically handcrafted Easter eggs, carved Easter decoration, and local arts and crafts.
Stop by a German bakery for a special Easter treat: a sweet bread in the shape of a lamb.

On Saturday evening, regions in the north of Germany will light Easter bonfires, chasing away the dark spirits of winter and welcoming the warm season.

Easter Sunday:
Easter Sunday is the highlight of the holiday weekend. In the early morning, parents hide baskets filled with colored, hardboiled eggs, chocolate bunnies, sweets, and little presents for the kids. Many families attend an Easter sunday service, followed by a traditional Easter lunch, lamb, potatoes, and fresh vegetables.

This is my Easter Sunday lunch

Serves 4

You need:

1 kg loin of lamb, boned, rolled and well trimmed

4 tbsp redcurrant jelly

180 ml red wine

150 ml lamb stock/from a cube

2 tbsp finely chopped fresh rosemary

250 g courgettes, sliced

250 g green beans, tailed and topped

1 broccoli, broken into florets

salt and pepper/ to taste

1 onion, cut into 4 pieces

2 pieces garlic/ one cut into half, one crushed

3 tbsp chopped fresh parsley

3 tbsp toasted pine nuts to garnish

1 tbsp each/ butter and oil

1

Prepare lamb/ wipe the lamb with a bit of oil and the garlic half all over, taste with salt and pepper,

roll it up tightly and secure with string.

Heat the butter and oil in a ovenproof casserole dish and brown the lamb all over for 10 min.

Add the garlic and brown for 2 more min.

2

Pre-heat oven to 180 C

3

In a small saucepan, combine the red wine, lamb stock, redcurrant jelly and the rosemary over

moderate heat and bring to a boil.

Taste with a bit of salt and pepper.

4

Pour half of the sauce mixture over the lamb and place the onion half on each side.

Place the closed casserole in to the oven and cook for 75 min.

After 40 min. check and turn the meat.If to dry give a bit water/stock /red wine,to the dish.

5

Remove lamb and let it rest before you slice it.

( 10 min resting time)

Meanwhile , bring a large saucepan of salted water to the boil, add the 

courgettes, green beans and the broccoli and cook for 2-3 min.

Remove vegetables with a slotted spoon and refresh under cold water.

Place on a warm serving plate/ keep it warm

 6

Remove the cooking juice/with the onion and blend it in a blender with the remaining half of the red wine

sauce.

Pour it back to the saucepan and bring it to a boil and simmer until it thickens.

(Taste with salt and pepper if necessary )

7

Cut the meat and arrange with the vegetables. Pour the sauce over, sprinkle with parsley and the

pine nuts.

Serve with new baby potatoes at once

Filo Topped Apple Pie

You need:
*4 apples  /  peeled, cored and cut into 12 pieces each
*1/2 tsp ground mixed spice
*1/2 tsp cinnamon
*sugar
*30-40 g sultanas
20 g melted butter
*60 ml apple juice
1 1/2 sheet filo paste

1 small ovenproof dish
1 small pan
-------------------------------------------------------------------------------------------------------------
1
Place all with * marked ingredients into a small pan and simmer on low heat until the apple
is getting soft.

2
Spoon into a small shallow buttered ovenproof dish. Brush one side of the filo pastry with the melted
butter and then tear it into pieces.
Arrange the pastery over the apple slices, with the buttered side up.
3
Backe in the oven at 220 C for about 15 min or until the the pie is golden brown.
Serve warm!

Ricotta & Spinach Gnocchi

A quick vegetarian dish
Ricotta & Spinach Gnocchi

Cooking time 20 min

You need:
15 g low-fat spread
65 plain flour
450 ml milk
100 g Parmesan cheese freshly grated
450 g fresh spinach / or 250 g frozen chopped spinach, thawed
175 g ricotta cheese
1 egg yolk
salt + pepper
freshly grated nutmeg

1
Meld the spread in a pan, stir in 20 g flour and cook
over gentle heat for 1 min.
Off the heat, gradually stir in the milk.
Bring to the boil,stirring until the sauce thickens.
Simmer for 1-2 min, then stir in 25 g Parmesan.
Set aside, keep warm.

2
Prepare fresh spinach and wash.
Cook in salted water for 1-2 min./ or
warm through thawed spinach.
Drain, chop and beat into ricotta with 45 g flour,
egg yolk and 60 g Parmesan. Season well with
salt, pepper and nutmeg to taste.

3
In a pan heat up salted water till it boils,
dust your hands with flour and shape heaped teaspoons
of the mixture into rounds.
Drop into simmering salted water.
The gnocchi are cooked when there float to the surface,
after 4-5 min.
Drain and place in a lightly greased flameproof dish.

5
Spoon over the sauce and sprinkle with remaining
Parmesan cheese.Place under grill.
Grill until golden brown.

It serves 4 / main course

Caramelised Apple Wafers

You need:

flour
400 g frozen puff pastry ( thawed )
beaten egg to glaze
icing sugar
175 g Marzipan
2 Granny Smith apples
25 g melted butter
3 tbsp caster sugar
cinnamon
custard to serve

2 heart-shaped template cuter ( 10 cm + 8 cm length-ways )

On a lightly floured surface thickly roll out pastry.
Cut 6 six large hearts out and  place on a wetted baking sheet.

Brush with beaten egg.

Dust icing sugar on the work surface and roll out marzipan to 5 mm thickness.
Cut 6 smaller hearts out and place on pastry.

Peel, quarter and core the apples. Cut each quarter into three or four slices and arrange
on the marzipan in a fan shape.
Brush with melted butter and sprinkle over the sugar and cinnamon.

Bake at 220 C for 15 min. in the oven until pastry is golden and the apples are beginning to
caramelise.
Serve warm with custard

Cooking healthy with apple

This is a combination made in "Heaven"!

Sweet baked parsnip with the tang of good apple- this dish is fine on its own or a part of a larger meal.

Serves 4

You need:
750 g parsnip scrubbed and chopped into chunks.
Salt and pepper
2 large cooking apple peeled and cored and sliced very thinly
juice of half a lemon
1 tbsp sugar

Preheat your oven to 180 C

Steam the parsnip till very soft, mash to a fine puree and season well.

Spread half the parsnip in a buttered gratin dish and cover with half of the apple,
Repeat the layers arranging the remaining apple slices neatly on top.
Sprinkle with the lemon juice and sugar.
Bake in oven for 25-30 minutes until the apple are soft and beginning to
brown.
Serve immediately.

Note:  If you can not get parsnips the dish can be made with sweet potatoes and apple
both dishes taste good with tenderloin pork .

Organic Apple Cake

The best flavour comes from ingredients either grown organically or gatherd from the wild

for this cake you need

125 g Organic Butter (softend)
125 g Organic Cane sugar
2  Eggs (Organic medium size and beaten)
225 g Organic self raisingFlour (siftet)
1 tsp. mixed spice
1 Organic Lemon ( rind and juice )
3 apples, peeled ,cored and quartered
3 tbsp Forest Honey

1 ( 2lb ) loaf tin buttered lining the base with baking parchment.

Cream together the butter and the sugar till mixture is pale and fluffy.
Gradually add the beaten eggs with the lemon rind and juice, then fold the flour and spice in.
Spoon the mixture into the tin.
Score the backs of the apple quaters with a fork, then arainge over the top of the sponge
mixture. Flick a little water over the top.
Bake in preheated oven 190 C for 45-50 minutes or untill a skewer inserted in to the
center comes out clean.
Carefully remove the cake and drizzel with honey whilst still hot
Serve warm or cold

Pumpkin Curry

Serves 2

you need:

1/2  Pumpkin      ( New Zealand )
250 g minced meat ( Pork )
1 Onion         ( cut very fine )
2 1/2 cm Ginger ( cut very fine )
1 glove Garlic  ( cut very fine )
3 tbs Oil
1 tbs Soya
300 ml Mineral Water
150 ml Tomato juice
pickled baby onions (from a glass)

Pepper and Salt
1 Stock cube (chicken)
1 tbs Curry powder ( mild )
1 tsp Cornstarch  ( dissolved in a bit of water)

1.  Clean and cut the pumpkin, prepare onion, ginger,garlic
2. In a pan heat the oil and fry the meat with the onion, ginger and garlic
   an till brown.
3. Season with salt, pepper and the curry powder.
4. Add water, stock cube and the tomato juice and simmer for 5 min.
   then add the pumpkin and simmer 15 min.
5. Add soya and cornstarch bring it to a boil and remove from heat
   ( season again to taste)
Serve on Japanese rice with pickled baby onions

Cooking healthy if you have not much water

After the Earthquake & Fukushima not having much water I cooked this dish in the oven just to be on
the safe side.
The aftershocks made me scared to use the open gas fire.

Pork chops with Sauerkraut, apples and sweet potatoes cooked in the oven.

4 boneless pork chops
2 medium sweet potatoes, sliced 1/2 inch thick
1 medium onion, sliced
2-3 apples - peeled, cored and sliced
1 tablespoon brown sugar
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
freshly ground black pepper to taste
1 can/ glass jar sauerkraut ( 750 g )
100 ml wine/ white

one casserole dish for slow cooking

1.Heat a skillet over medium-high heat and coat with cooking oil. Quickly brown the pork chops on each side. Set aside.
Wash sweet potatoes with warm water and scrap them with a brush.Cut in slices.Set aside.Peel the onion and slice them.
Wash the apples, peel, core and slice them like the potatoes.
2.Arrange sweet potato slices in the bottom of a casserole dish. Cover with the onion slices, then the apple slices. Sprinkle brown sugar, nutmeg and salt over the apples, and grind a little pepper. Place the pork chops on top of the pile, and cover with sauerkraut and wine. Cover the dish, and cook on Low for about 2 hours in the oven. It can go an extra hour without drying out though.
3.Serve pork and vegetables with juice from cooking spooned over them and with mush potatoes.

Health benefits

Sauerkraut (including liquid)

Nutritional value per 100 g (3.5 oz)
Energy	78 kJ (19 kcal)
Carbohydrates	4.3 g
Sugars	1.8 g
Dietary fibre	2.9 g
Fat	0.14 g
Protein	0.9 g
Water	92 g
Vitamin B6	0.13 mg (10%)
Vitamin C	15 mg (25%)
Iron	1.5 mg (12%)
Sodium	661 mg (29%)
Percentages are relative to US recommendations for adults. Source: USDA Nutrient database

Health benefits have been claimed for raw sauerkraut. It contains vitamin C, lactobacilli, and other nutrients. However, the low hp and abundance of lactobacilli may upset the intestines of people who are not used to eating acidic foods.Cooking it with apple and sweet potatoes makes the Sauerkraut mild.
Before frozen foods and the importation of foods from the Southern Hemisphere became readily available in northern and central Europe, Sauerkraut provided a source of nutrients during the winter. Captain James Cook always took a store of Sauerkraut on his sea voyages, since experience had taught him it prevented scurvy. German sailors continued this practice even after the British Royal Navy had switched to limes, earning the British sailor the nickname "Limey" while his German counterpart became known as  "Krauts".
Sauerkraut is also a source of biogenic amines, such as tyramine, which may cause adverse reactions in sensitive people. It also provides various cancer-fighting compounds including isothiocyanate and sulphoraphane.

Nutrition and health benefits Raw Sweet Potato Nutritional value per 100 g (3.5 oz)
Energy 360 kJ (86 kcal)
Carbohydrates 20.1 g
Starch 12.7 g
Sugars 4.2 g
Dietary fibre 3.0 g
Fat 0.1 g
Protein 1.6 g
Vitamin A equiv. 709 μg (79%)
- beta-carotene 8509 μg (79%)
- lutein and zeaxanthin 0 μg
Thiamine (Vit. B1) 0.1 mg (8%)
Riboflavin (Vit. B2) 0.1 mg (7%)
Niacin (Vit. B3) 0.61 mg (4%)
Pantothenic acid (B5) 0.8 mg (16%)
Vitamin B6 0.2 mg (15%)
Folate (Vit. B9) 11 μg (3%)
Vitamin C 2.4 mg (4%)
Vitamin E 0.26 mg (2%)
Calcium 30.0 mg (3%)
Iron 0.6 mg (5%)
Magnesium 25.0 mg (7%)
Phosphorus 47.0 mg (7%)
Potassium 337 mg (7%)
Sodium 55 mg (2%)
Zinc 0.3 mg (3%)
Percentages are relative to US recommendations for adults.
Source: nutritiondata.comSource: USDA Nutrient database

Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. Pink, yellow and green varieties are high in carotene, the precursor of vitamin A.
Best are the one coming from Okinawa.
In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fibre content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.(NCSPC)
Sweet potato varieties with dark orange flesh have more beta carotene than those with light coloured flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. Despite the name "sweet", it may be a beneficial food for diabetics, as preliminary studies on animals have revealed that it helps to stabilize blood sugar levels and to lower insulin resistance.
The peptic substance (0.78 percent total, 0.43 percent soluble) present in fresh tubers contains uronic acid (60 percent) and methoxyl (4 to 5 percent). Other constituents include phytin (1.05 percent), two monoaminophosphatides (probably lecithin and cephalin), organic acids (oxalic acid), phytosterolin, phytosterol, resins, tannins, and colouring matter.

Since the radiation level is a bit higher in Japan it is a good way to protect yourself and your family with
food high in beta carotene.
Sauerkraut is easy to get in the OK stores and many supermarkets.
Try it!  My husband loves it.

Food to boost your mood

Food to boost your mood

We all know it, sometimes we feel low, tired and depressed, but many of us don't realise that what we
eat can affect our emotions.
Food triggers chemicals in the brain, which can alter our mood.One chemical called serotonin is known to produce feelings of well being and is stimulated by starchy foods such as pasta and rice.
Many of us are comforted by food, sweets or coffee after a stressful situation or argument. But after that
feel more depressed. The quick fix gives way to darker moods afterwards and is made worse by feeling of guild if you are overweight.

The following recipes from me are nutritious, low-fat and research proves can lift your mood and help you feel better longer.

Banana Smoothie
Using a blender, mix a banana with 150 ml apple juice and 2 tbsp natural yogurt

WHY IT PICKS YOU UP
Bananas contain tryptophan, an amino acid that the body changes into mood-boosting serotonin.
It is an natural mood enhancer and effective in treating seasonal affective disorder
(SAD)


Date and Brazil Nut Loaf
Cream 150 g brown sugar together with 50 g margarine, then beat in 3 eggs.
Add 175 g chopped dates and 175 g chopped Brazil nuts,
225 g self-raising flour and a pinch of salt. Blend well and bake in a 9 inch tin
at 180 C for one hour.

WHY IT PICKS YOU UP
Brazil nuts can provide a good supply of selenium. If you suffer from anxiety,
depression or tiredness supplement adequate amounts of selenium to your
diet to improve your symptoms.

Garlic Tuna with Olives and Tomatoes
Chop 1 or 2 garlic cloves and mix with a small tin of tuna. Cut a handful of green olives in half
and add to the tuna. Cut tomatoes in slices, eat on wholemeal bread.

WHY IT PICKS YOU UP
Researcher at the University of Hannover/ Germany tested Garlic on people with
high cholesterol. They discovered an unexpected side-effect.
Participants experienced significantly fewer feelings of anxiety, fatigue and agitation.
Note:

Spinach is at the moment in Japan a bit problematic!

Please make sure you know where your spinach is coming from
Mediterranean Sandwich
Fill 2 pieces of Italian ciabatta bread with baby spinach leaves, sliced tomato,low-fat
mozzarella and a bit of olive oil and fresh basil, salt & pepper.

WHY IT PICKS YOU UP
Spinach is full of B vitamin folic acid, which helps to maintain levels of the feel good
chemical serotonin in the brain.
Researchers discovered that people deprived of this vitamin began suffering from depression and anxiety after 5-6 weeks.
Restoring the vitamin caused the symptom's to disappear.


Honey Oats
Boil 300 ml milk and add 125 g oats, stir until it thickens, add 1 big spoon of honey and
a hand full of dried fruits. ( blueberry, cranberry,prunes, raisins are a good choice)


WHY IT PICKS YOU UP
Oats act as an antidepressant and can be used to treat stress and nervous
disorders. They trigger the production of acetylcholine a hormone that combats
poor concentration and feelings of tension.
This is one of the best choice breakfast for children and teenager.


PARTY DRINKS WITH A HEALTHY TWIST

Mango and Peach Booster
Peel and stone and chop 1 mango and one peach,
blend until it is smooth. Add 50 ml orange juice and 150 ml yogurt
plus 2 tsp honey and blend again.

WHY IT PICKS YOU UP
It contains metabolism-boosting iodine and calcium. Antioxidant vitamins A, C
and B2. It gives you healthy skin,hair, nails and eyes. It is alcohol-free and a
good party drink for pregnant women.


Cranberry Spritzer
120 ml Cranberry juice 50 ml chilled white wine
over crushed ice, add a dash of soda and a lemon slice.

WHY IT PICKS YOU UP
Those who suffer from crystitis or other urinary tract infections
benefit from this drink. Astringent property's in cranberry prevent
bacteria binding to the urinary tract.

an apple a day

We're told that an apple a day keeps the doctor away, but what exactly are the health benefits of apples? Here are reasons to heed the advice of that very old
proverb.
Ten good reasons to eat apples

Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.
Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease. A group of chemicals in apples could protect the brain from the type of damage that triggers such neurodegenerative diseases as Alzheimer's and Parkinsonism, according to two new studies from Cornell University food scientists. The studies show that the chemical quercetin, a so-called phytonutrient, appears to be largely responsible for protecting rat brain cells when assaulted by oxidative stress in laboratory tests.
Phytonutrients, such as phenolic acids and flavanoids, protect the apple against bacteria, viruses and fungi and provide the fruit's anti-oxidant and anti-cancer benefits.
Quercetin is a major flavanoid in apples. Antioxidants help prevent cancer by mopping up cell-damaging free radicals and inhibiting the production of reactive substances that could damage normal cells.


Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.
Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.
Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.
Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.
Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.
Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.




For home storage, most varieties of apple can be held for approximately two weeks when kept at the coolest part of the refrigerator (i.e. below 5°C). Some types, including the Granny Smith and Fuji, have a longer shelf life.
Cooking with apples by D. Suzuki
Quick and easy
Pumpkin and Apple Soup
You need:
1 large onion ( chopped)
40 g butter
1-2 cloves of garlic ( crushed)
600 g pumpkin ( cleaned and diced)
250 g carrots,( sliced)
3 apples like Granny Smith (peeled and chopped)
1.2 l Stock
100 ml single Cream
chives,finely snipped
salt and pepper

Cook the onion in butter until soft but not brown.
Add the garlic,pumpkin and carrots, cook for 5 minutes,
then add the apples and cook again for 5 minutes.
Prepare the stock and add to the mixture, taste with
salt and pepper.
Simmer for 15 minutes until carrots and pumpkin are tender.
Remove from heat and let it cool a bit.Remove the vegetables.
In a blender mix them to a puree and add to the stock.
Reheat and serve in warmed bowls with a spoonful of cream and
the chive.
Serves 6 as a starter or 4 as a light lunch


Yes apples are safe to eat at this moment in Japan!
You can cook healthy delicious meals with apple's
some new recipe's are coming

After Fukushima what can I cook to be safe?

Many natural remedies have been in use in Japan from ancient times,
but over the years with large amounts of processed food and meat we
stress and harm our body's.
After FUKUSHIMA many are lost what to do, what to cook, the daily
question what to eat is more difficult if we have no knowledge how
we can protect ourselves with good food.
First we need to know what is safe to buy even if the radiation is
higher there is food we can buy and use daily.
Our diet should be high in natural anti oxidants because radiation
means more free radicals in our system.
To understand it better I tried to explain it to the best of my
knowledge after I started reading on the subject of good food.
I will use my REIKI blog for English information and recipes.
Hope it will help not to worry to much.
Stay happy and healthy!

Free radical is an atom or molecule with an unpaired electron. Unpaired electrons make for very unstable highly reactive atoms and/or molecules. Paired electrons by way of contrast, are the characteristic of a far more stable state. Researcher and writer, Michael Dye, explains it this way.
"This is a very hazardous, unnatural and unstable state, because electrons normally come in pairs. This odd, unpaired electron in a free radical cause it to collide with other molecules so it can steal an electron from them, which changes the structure of these other molecules and causes them to also become free radicals. This can create a self perpetuating chain reaction, in which the structure of millions of molecules are affected in a matter of nanoseconds (a nanosecond is a billionth of a second), wreaking havoc with our DNA, protein molecules, enzymes and cells."
How do free radicals get into our bodies?
From Within - as natural by-products of ongoing biochemical reactions occurring in normal metabolic functions, in the detoxification processes and in the immune system defence.
From Outside - free radicals (better yet! - free radical generating substances) can be found in the food we eat, in our water supplies (especially after chemicals and pollutants have entered into them), drugs and medicine we ingest and the air we breathe.
Our environment contributes immensely to the spread of free radicals, as do processes like drugs, radiation, pesticides, air pollutants, solvents, fried foods, alcohol, tobacco smoke, etc. All the things most of us are exposed to all the time.
Airborn emissions, excessive sunlight, chlorination, chemical sources and pollution may create free radical damage to our body's cells causing oxidation.

What Can We Do?
"Free Radical Scavengers" (anti-oxidants(  are key elements in the defence system, which the body uses in order to neutralise the activity of these free radicals.
Vitamin E, Vitamin C, Beta-Carotene and Selenium among other nutritional benefits, have strong anti-oxidant properties. I assume that you are already quite familiar with these important nutrients and take them on a regular basis with your food.
Green tea is the best known helper in the defence of free radicals.Next to miso and natto.
If you are in Japan drink good green tea daily 3 times 200 ml a time with your meal.
Since bottle Tea is coming from West Japan it is safe from the water as well!