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We’ve pulled together our most popular recipes, our latest additions and our editor’s picks, so there’s sure to be something tempting for you to try. Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month. Making perfect rice: Drain the rice, tip into a pan with a lid and pour over 600ml water and a pinch of salt.
Getting the ingredients ready: Strip the ginger skin with a teaspoon and finely chop until you have 1 tbsp. From the bible to casinos, seven is often considered to be a magical, perfect, and lucky number.
What is true for the Christian bible is paralleled elsewhere: There are seven lucky gods of good fortune in Japanese mythology, and the Buddhists believe that Buddha walked seven steps at his birth.
And then there are these facts connected to the number seven: There are seven continents in the world, seven colors to the rainbow, seven days in a week, seven basic musical notes, seven stars in the Big Dipper, and seven celestial bodies visible to the naked eye.
Jesus, Judaism, Islam, Buddhism, nature, the measurement of our weeks, Russian telephone codes, major league sports, Mickey Mantle, and casinos – now that’s an audience!
Christian theology speaks of the Seven Gifts of the Holy Spirit: Wisdom, Understanding, Council, Fortitude, Knowledge, Piety, and Fear of the Lord. Mohandas Gandhi spoke of Seven Social Sins: Politics without principle, wealth without work, commerce without morality, pleasure without conscience, education without character, science without humanity, and worship without sacrifice. Roman Catholics have Seven Sacraments: baptism, confirmation, Eucharist, reconciliation, healing of the sick, holy orders, and matrimony.
And of course, not least, we have the famous Seven Wonders of the World, though now there are arguments as to what precisely constitutes that list: Some argue for the original list, The Seven Wonders of the Ancient World, others propose The Seven Wonders of the Modern World, some speak of The Seven Wonders of the Contemporary World, and still others affirm that the real wonders of this world are constructed by nature and they list instead The Seven Natural Wonders of this World.
Recently this story appeared on the internet: A teacher asked her students to name The Seven Wonders of the World. Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.
A daily regimen of nutritional supplements is not going to have the same impact of eating right.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame). Saturated fats, found primarily in animal sources including red meat and whole milk dairy products. Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt. Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Bring the water to the boil, then cook the rice uncovered for 10 mins or so until the water has almost boiled away and small craters appear.
In Judaism, there are seven days of mourning, the weekly Torah is divided into seven special sections, there are seven blessings recited at a Jewish wedding, the Jewish bride and groom are feted for seven days, and there are seven primary emotions attributed to God. Seven Corporal Works of Mercy: Feed the hungry, give drink to the thirsty, clothe the naked, shelter the homeless, visit the sick, visit the imprisoned, and bury the dead. A number of students, with the help no doubt of electronic gadgets, quickly produced the various lists.
We create stunning website with oscommerce solution, online payment solution, Debit & Credit Card terminals. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. Changing everything at once usually leads to cheating or giving up on your new eating plan.
The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. More specifically, it means eating far less of the unhealthy stuff (unrefined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often.


When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes.
Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.
Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. In the Islamic tradition, there are seven heavens and seven earths, seven fires in hell, seven doors to heaven, and seven doors to hell. In North America, major-leagues baseball, basketball, and hockey all decide their final championships through a seven-game series, and seven is the jersey number chosen by many elite athletes, including Mickey Mantle.
And Seven Spiritual Works of Mercy: Instruct the ignorant, counsel the doubtful, admonish sinners, bear wrongs patiently, forgive offenses willingly, comfort the afflicted, and pray for the living and the dead.
You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.
Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. Later you may find yourself craving them less or thinking of them as only occasional indulgences. At home, use smaller plates, think about serving sizes in realistic terms, and start small.
It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.
Genesis speaks of the seven days of creation, scripture speaks of seven archangels, and the Book of Revelation speaks of the Seven Seals of Revelation.
Moreover, Roman Catholics venerate the Seven Sorrows of Mary: The prophecy of Simeon, the flight into Egypt, the loss of the child Jesus in the temple, meeting Jesus on the way of Calvary, Jesus dying on the cross, receiving the body of Jesus in her arms, placing the body of Jesus into the tomb.
The Seven Wonders of the World, she submitted, are: seeing, feeling, tasting, smelling, touching, breathing, and loving. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner–but not if you follow it with a box of donuts and a sausage pizza. If you don’t feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Protein is particularly important for children, whose bodies are growing and changing daily. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you’ve hit your ideal weight.
If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. Interestingly, there are many health benefits of herbs and spices, not to mention they improve the taste of so many foods!
Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. The problem is, most herbs and spices have been sitting on a grocery store shelf for a long time, and thus they don’t have much nutritional value left. Herbs and spices not only improve the taste of foods, but can help preserve them for longer periods of time. Herbs and Spices have antibacterial and antiviral properties and many are high in B-vitamins and trace minerals. Most herbs and spices also contain more disease-fighting antioxidants than fruits and vegetables.


The problem in America is that the most potent and healthy herbs are rarely used, mainly from lack of knowledge about them, while the least potent (salt and pepper) are the most commonly used seasonings.Health Benefits of HerbsHere is a breakdown of the health benefits of various herbs and spices that you may, or may not, have around the house.
I am not a cook and learning to use spices is the most difficult and frustrating thing for me!
It has been shown to reduce inflammation and lower blood sugar and blood triglyceride levels.
Cinnamon has also been used to alleviate nausea and to increase sensitivity to insulin and aid in fat burning.
Other places in the world cinnamon is used in savory and sweet dishes, everything from breakfast to dessert.
It has been used in digestive disorders and is being studied for its anti-cancer properties. Though commonly used in Italian cooking, Basil is a versatile herb that can be added to practically anything.
Basil can be sprinkled in omelets, on baked or grilled veggies, in soups, on meats or sliced fresh into salads. Layered with tomato and mozzarella cheese, it makes a wonderful Caprese Salad.ArrowrootArrowroot is a starchy herb that I keep on hand, especially since we went gluten free. It has an amazing thickening ability similar to cornstarch, and it can be added to soups, dips, baking etc.
Arrowroot can be used in place of flour for a roux or as the main baking ingredient in a gluten-free teething biscuit for kids. It is more often taken medicinally in America for its ability to reduce inflammation and improve joints. For a spark of flavor, add to egg dishes, soups, meat dishes, sauces and baked foods.GarlicMost households have garlic around in some form or another. Fresh cloves are always best, but powdered, minced and granulated forms provide excellent flavor. This is another one that goes into everything from eggs, to tuna salad, to baked fish for dinner. For this reason, it is best used in uncooked recipes or in foods cooked at low temperatures. It is a great addition to any type of fish, to dips and dressings, to omelets or to poultry dishes.CayenneCayenne has many health benefits and can improve the absorption of other nutrients in foods. As tolerance to the spicy flavor increases, the amount added can be increased also.MintAnother wonderful herb that is used in many places of the world, but is not as common here, is mint. Many people enjoy a tea made from peppermint or spearmint leaves, and the volatile oils in both have been used in breath fresheners, toothpastes and chewing gum. This herb is easiest to consume in beverage form, though an adventurous cook could add it to meat dishes or dessert recipes. Herbs like lemon balm, oregano, and marjoram technically belong to the mint family, but due to their pungent flavor, are usually referred to on their own. Speaking of…OreganoOregano is a common ingredient in Italian and Greek cuisine, and they have the right idea! Oregano (and it’s milder cousin, Marjoram) are antiviral, antibacterial, anticancer and antibiotic. It is extremely high in antioxidants and has demonstrated antimicrobial properties against food-borne pathogens like Listeria. Its oil and leaves are used medicinally in treatment of cough, fever, congestion, body ache and illness. Combined with basil, garlic, marjoram, thyme and rosemary, it creates a potent antiviral, anti bacterial, antimicrobial and cancer fighting seasoning blend. A couple teaspoons added to a soup will help recovery from illness.CuminThe second most used herb in the world after black pepper, cumin provides a distinct and pleasant taste.
It can have a wide variety of ingredients, but often contains turmeric, coriander, cumin, cinnamon, mustard powder, cayenne, ginger, garlic, nutmeg, fenugreek and a wide variety of peppers. It has a high concentration of the antioxidant carnosol and research shows it may have benefits in cancer treatment and healthy digestion and use of cholesterol.
Thyme is a member of the mint family and contains thymol- a potent antioxidant (and also the potent ingredient in Listerine mouthwash). Water boiled with thyme can be used in homemade spray cleaners and or can be added to bathwater for treatment of wounds. Thyme water can be swished around the mouth for gum infections or for the healing of wounds from teeth removal. In foods, it is often used in French cooking (an ingredient in Herbs de Provence) and Italian. Add to any baked dishes at the beginning of cooking, as it slowly releases its benefits.Where to Buy HerbsThere are many other beneficial cooking herbs and spices and I hope to write about a majority of them in time. I encourage you to branch out from salt & pepper and try all the wonderful culinary combinations that can be made with these herbs and spices.
After reading this, I’ve made a few connections about how the herbs were working for me! My favorite curry is cauliflower & green peas with a bit of tomato and these spices, served with grilled salmon or tandoori chicken.
Or dill with yogurt for a cool sauce to accompany spicy stews.Reply Perse says:3Hey Wellness Mama!



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