Foods achieve your personal best

Running food 1: Beetroot
It might not be the most obvious pre-run meal, however researchers at St Louis University have found that eating baked beetroot before a race could help you to run faster. The study recorded the running speed of 11 fit and healthy participants as they ran 5km on a treadmill. The participants were asked to run once after consuming a portion of baked beetroot an hour before, and once after consuming a similar sized portion of cranberry relish, which had a similar amount of calories.

The results showed that after eating beetroot the average speed of the runners was 12.3km per hour (or 7.6mph), while after the cranberry relish it was just 11.9km per hour (or 7.3mph). It is believed that this is due to the chemicals called nitrates which are contained in beetroot and which have been shown to also improve stamina when exercising.

Dried prawns with Kangkung fried curry

Ingredients : 

Dried prawns 2 tbsp ( savory mix soya meat if you want to go vegetarian)
Kangkung 250g
Onion big 1
Cloves garlic 2
Dried red chille small pieces (not powder) 1-2 tsps
Green chillis 2 cut in pieces or use Chinese chille paste
Oil 2tbsp
Soya sauce 1 tbsp
Egg beaten with little salt and pepper (optional)
Small tomato chopped 1
Salt to taste

Method :  

Prawns with fried coconut curry

Ingredients :  

Snapper fillet
1/2 teaspoon black mustard seeds
12 large shelled green prawns
1/4 cup shredded coconut
1 small butternut pumpkin, cut into 3cm cubes
2 cups water
1/2 cup coconut cream
1/2 teaspoon salt
1 cup shopped tomato (1 can chopped romas will be fine)

Mixed spice
2 tablespoons oil
2 green chilies, split in half & seeded (can be substituted with 1 1/2 tspn dried chillies)
1 cinnamon stick
1/4 teaspoon fenugreek seeds
1/4 teaspoon brown mustard seeds
12 curry leaves (I used bay leaves in absence of)
1 brown onion, sliced
2 garlic cloves, chopped

Mixed spice
1/2 teaspoon turmeric
1/4 teaspoon sweet paprika
1 1/4 teaspoons salt
1/2 teaspoon chili powder
1/2 teaspoon ground coriander
1/4 teaspoon cumin
8 black peppercorns

Method : 

1 Lightly brown coconut & black mustard seeds in a pan on medium heat – about 30 seconds – taking care not to burn them.

2 Grind into a past using mortar & pestle.

3 In a large pot make Spice A by heating oil & adding all ingredients. Fry until onion is starting to colour slightly – about 4 minutes

4 Add tomato & pumpkin.

5 In a separate bowl combine all ingredients for Spice B.

Ceylon red prawns curry

 Ingredients : 

1 medium onion, finely chopped
1 teaspoon fresh ginger, finely grated
3 -4 curry leaves
750 g small raw prawns
3 garlic cloves, finely chopped
1 small cinnamon stick
1/4 teaspoon fenugreek seeds
1 stalk lemongrass, bruised (or 2 strips of lemon rind)
1/2 teaspoon ground turmeric
1 1/2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon salt
2 cups coconut milk
good squeeze lemon juice

Method : 

1.Wash prawns and remove heads but leave shells on ( prawns are cooked with the shell on for better
   flavour).

2. Put all ingredients, except lemon juice, into a saucepan and bring slowly to simmering point.

3. Simmer uncovered for 20 minutes or until onions are soft

Potato Cake Recipes

Ingredients : 

2 medium-sized potatoes
1 cup of coconut milk
1 teaspoon of salt
1 cup of flour
2 eggs
1/4 cup of sugar
1 tablespoon of butter or margarine
cold water
a pinch of salt

Method : 

You will need a small bowl, vegetable brush, .potato peeler, a sharp knife, a saucepan, a long-handled fork, colander or sieve, a potato masher, a wooden spoon, frying pan and a pancake turner.

To Make Coconut Milk: Put the grated coconut and warm water into a mixing bowl and let it to sit for 20 minutes. Pour the water into a small bowl and squeeze as much liquid from the coconut as you can. You can throw away the used coconut, or put in your hat.

1) While the coconut sits in the water you can prepare the potatoes. First wash them and then peel them.

2) Next cut them into cubes about 1 inch square, until you have 1 1/2 cupfuls. Put them in a saucepan and
pour in cold water to about 2 inches above the potatoes.

3) Add 1 teaspoon of salt and let the potatoes boil in medium heat for 10 minutes.

Cold Fried Chicken Sandwiches

Ingredients : 

1 ½ cups cooked chopped chicken –
½ cup celery finely chopped
1 cup cheese grated
¼ cup green bell pepper chopped
1 green onion with leaves finely chopped
½ cup mayonnaise
½ cup plain yoghurt
Salt and pepper to taste
Lettuce leaves

Method : 
1. Combine all the ingredients in a bowl except for the lettuce.

2. Refrigerate for 15 -30 minutes.

3. Serve on each bun with the lettuce.

Pineapple with Chicken Curry

Ingredients : 

01 tsp chopped ginger
25 gm ghee or butter
500 gm chicken cut as for curry
150 gm semi riped pineapple cubed
70 gm sliced onion
01 tsp lime juice
01 tsp chopped garlic
02 tbsp unroasted curry powder
150 ml coconut water
01 tsp chillie powder
100 ml natural or plain yogurt
75 ml thick coconut milk
01 tbsp fresh coriander leaves chopped
     salt to taste

Method :  

1. Marinate the chicken with curry powder/chillie powder/lime juice/yougurt and set a side for     about 30 minutes.

2. Heat the fat in a saucepan to medium heat, add the onion fry until onions are light     brown.Mix in ginger and garlic cook for 1 to 2 minutes.

Old style Watalappan - Sri Lankan Dessert

Ingredients :  
 
1 teaspoonful grated nutmeg
150g (5 oz) creamed coconut
225g (8 oz) jaggery
5 eggs (size 4)

Method :  
1. Place jaggery in a pan with 50ml (2 fl oz) water.

2. Bring to the boil, and simmer until the jaggery has dissolved.

3. Dissolve the creamed coconut in 50 ml (2 fl oz ) of hot water and allow to cool.

4. Beat the eggs and strain into a 1¼ litre (2 pint) bowl.

5. Mix the jaggery and milk into the beaten eggs.

Sri Lankan Style Kotta Kiribath

Ingredients : 

800 g finely scraped Coconut
4 Cloves
Coconut Treacle Mix
2 Cups Treacle (Coconut or Kithul treacle)
Pinch of Salt

Milk Rice:
2 Cups short grain white Rice
2 Cups thick Coconut milk
2 tsp Salt
3 Cups Water

Method :  For Milk Rice
Put Rice and water into a pan and bring to a boil.

Cover and cook for 15 minutes.

Add coconut milk and Salt.

Stir with handle of wooden spoon, cover and cook on low heat for another 10-15 minutes (until the milk has been absorbed).

Combine:
Divide the slightly cooled milk rice into two portions.

On a flat dish, evenly spread out a layer of milk rice using one portion (should be at least. 1 cm thick).

Then evenly spread the coconut treacle mix on top.

Cover it completely (including from the sides) with the second portion of the milk rice.

It is important to do all this before the milk rice cools down too much as it will become too sticky to handle.

Method :  

Fried Crabs Curry

Ingredients : 

1/2 tbspn cornflour
1 kg Sri Lankan Crab
1 stalk spring onion ( cut into 1 inch section )
3 tbspn white pepper
1 tspn coriander seeds
1 tbspn minced garlic

Seasoning:
1/2 tspn sesame oil
1/4 tbspn dark soy sauce
1 tbspn light soy sauce

Method :  

Medhu Vadai - (Ulundu Vadai)

Ingredients :  

2 cups oil for deep frying
1/2 onion
1 cup urid dhal
1/2 teaspoon salt
1 sprig curry leaves
2 green chillies

Method :

Tapioca with Fresh Coconut

Ingredients : 

Tapioca (boiled & cubed)                 200 Gm.
Onion (Sliced)                                  1
Red dry Chili (broken)                     3
Curry leaves                                      1 Sprig
Mustard seeds                                   1/2 TSP
Urad dhal                                            ½ TSP
Salt                                                      ½ TSP
Turmeric powder                               ½ TSP
Fresh Coconut (grated)                     2 TBS
Oil                                                      1 TBS


Method : 

Indian Tomato Garlic Chutney Receipe

Ingredients :  

1 kg Tomatoes (Tamatar)
1 teaspoon Red chili pepper (Lal Mirchi)
30 grams fresh Ginger (Adrak) (2 tsps long strips)
2 cloves Garlic (Lasun), chopped
60 grams Raisins (Kishmish) (4 tsps)
2 teaspoons Salt (Namak)
1 Onion (Pyaj)
240 grams Sugar (Cheeni) (1 1/22 cup)
3/4 teaspoon crushed big Cardamoms (Elaichi Moti)
1 1/2 cups Vinegar (Sirka)
10 blanched Almond (Badam)

Method :  

Italian Baked Shrimp Scampi Recipes

Ingredients :  

2 pounds (12 to 15 per pound) shrimp in the shell
3 tablespoons good olive oil
2 tablespoons dry white wine
Kosher salt and freshly ground black pepper
12 tablespoons (1 1/2 sticks) unsalted butter, at room temperature
4 teaspoons minced garlic (4 cloves)
1/4 cup minced shallots
3 tablespoons minced fresh parsley leaves
1 teaspoon minced fresh rosemary leaves
1/4 teaspoon crushed red pepper flakes
1 teaspoon grated lemon zest
2 tablespoons freshly squeezed lemon juice
1 extra-large egg yolk
2/3 cup panko (Japanese dried bread flakes)
Lemon wedges, for serving
Directions
Preheat the oven to 425 degrees F.


Method :  

Italian Low Fat Ricotta Spinach Rolls

 Ingredients :  

1 lb lasagne pasta
16 ounces low-fat ricotta cheese or 16 ounces fat-free ricotta cheese
8 ounces part-skim mozzarella cheese, shredded
1 (10 ounce) box frozen chopped spinach, drained well
3 medium carrots, shredded
1/2 cup fresh parsley, chopped
1/2 cup fresh basil, chopped
1 egg
salt & pepper
16 ounces pasta sauce     (homemade or store bought)

Method : 

Italian Crock Pot Lasagna

Ingredients : 

1 lb lean ground beef
1 onion, chopped
2 garlic cloves, smashed
1 (28 ounce) can tomato sauce
1 (6 ounce) can tomato paste
1 1/2 teaspoons salt
1 teaspoon dried oregano
12 ounces cottage cheese (we like 2%)
1/2 cup grated parmesan cheese or 1/2 cup asiago cheese
12 ounces lasagna noodles, uncooked
16 ounces shredded mozzarella cheese

Method : 

Italian Absolute Best Ever Lasagna

Ingredients : 
1 1/2 lbs lean ground beef
1/2 lb Italian sausage
1 large onion, chopped
2 garlic cloves, minced
1 teaspoon salt (or to taste)
1 tablespoon dried parsley flakes
1 tablespoon dried oregano
1 tablespoon dried basil
2 (14 1/2 ounce) cans whole tomatoes, undrained and chopped
2 (6 ounce) cans tomato paste
24 ounces cottage cheese or 24 ounces ricotta cheese
2 eggs, beaten
1/2 teaspoon pepper
2 tablespoons parsley
1/2 cup grated parmesan cheese
1 lb mozzarella cheese, divided
12 -15 lasagna noodles

Method : 

Easy Lemon drizzle cake recipe

Ingredients :  

250g butter, softened
250g caster sugar
4 medium eggs
250g self raising flour, sifted
zest and juice 2 lemons
75g (3 oz) granulated sugar



Method :  

Indian Chocolate Angel Cake

Ingredients : 

1/4 cup Cocoa Powder
1/4 cup Hot Water
1 1/2 cup Granulated Sugar
3/4 cup Fine Wheat Flour (Maida)
1/4 tsp Salt
12 Eggs White
1 tsp Cream of Tartar

Method :  

Indian Dundee Cake Recipe

Ingredients : 

75 gms chopped glace cherries
110 gms currants
50 gms chopped mixed peel
110 gms golden raisins
50 gms ground almonds
225 grms butter
225 gms castor sugar
3 eggs
3 tblsp blanched almonds
Grated rind of one lemon
1 tsp cherry
350 gms plain flour
110 gms raisins

Method :