Perfect pancakes and five health-boosting fillings

How to get perfect pancakes

There's no reason not to indulge in a pancake or two on occasions, but why not step away from the standard sugar and lemon - how about filling your pancakes with a something a little less ordinary?

We've come up with five alternatives that will satisfy your sweet or savory tooth without adding too much of a splurge to your waistline — but after all that's what Pancake Day is all about — using up all the bad stuff.

• 150g flour, wholemeal or plain
• 30g melted, salted butter
• 1 fresh, free-range egg
• 200ml water
• 100ml semi-skimmed milk
• Scant pinch of salt
• Butter to cook

Note: If you want to make the pancakes gluten-free, just use 150g buckwheat flour instead.

Method for perfect pancakes

1. Mix the flour together with a pinch of salt and make a small well in the centre for the egg.
2. Break the egg into the mixture and then add the milk and ½ the water.
3. Beat together with an electric hand whisk until the mixture is nice and smooth. Mix in the rest of the water and the melted butter. The mixture should be the consistency of thin cream.
4. If possible, leave the mixture to rest for a few hours or overnight.
5. Heat a pancake pan or large non-stick frying pan. Add a knob of butter and move the pan around so that the butter melts to cover the base of the pan. Add a small ladleful of the batter and quickly swirl it around so that you have a very thin layer of batter covering the whole of the pan. You can use a palette knife or an egg slice if you have one to spread out the mixture. Let this cook for two minutes over a medium heat, or until it comes away easily from the pan when you shake it. Then toss the pancake over and cook for a minute or two on the other side.

Five pancake fillings

Strawberries and minted maple syrup — The mint in the maple syrup makes it slightly less sweet and is the perfect accompaniment to the strawberries. Mint is also thought to have beneficial and soothing effects on the stomach and digestion system.  Warm the syrup in a pan, add chopped mint and strawbs before filling your pancake.
Honey, walnuts and fromage frais — If you want a creamy, nutty sweet fix then this one is for you. Honey is nature's energy booster and a great immunity system builder. Smear cooked pancake with runny honey (Manuka is very good) top with a dollop on fromage frais (a good calcium provider) and a sprinkle of walnuts.
Smoked salmon and capers — Looking for a savory fix? Try smoked salmon to get your hit of omega-3. Top up the taste and your immune system too with a sprinkle of capers. Capers are packed full of antioxidants, great for your body's immune system and can delay the sign of aging. Nutritious and sustaining, this dish will provide a balance of protein, essential vitamins and minerals and cholesterol reducing omega-3 fatty acids.

Cinnamon berries — Grab a handful of your favourite berries and warm through with a teaspoon of honey and a good sprinkling of cinnamon.  Berries are extremely high in antioxidants and have many individual health benefits. Our favourite has to be a raspberry and blueberry mix - both in high in antioxidants and blueberries give you an added boost of vitamins C and E. The cinnamon has health boosting properties too — thought t to be anti-microbial and may help those with diabetes
Sugar and lemon — Okay, one for the traditionalists — if you want to be old school in your pancake tastes and are desperate to go for a sugar lemon shot, that's no bad thing. Just go easy on the sugar and up the lemon juice - it helps speed up your metabolism and is packed with vitamin C.
 http://www.realbuzz.com/articles/perfect-pancakes-and-five-health-boosting-fillings/
 

Eva Andressa Hot Posing And Workout Female Fitness Motivation

10 warming waistline friendly foods

Comforting foods that are kind on your waistline

With the winter blues kicking in and the swimsuit season still so far away, many of us are tempted to overindulge on comfort foods that make the cold winter season a bit more bearable. However, comfort eating needn't mean piling on the pounds. For warming comfort foods that are kind on your waistline, check out these healthy winter foods.

Stuffed

A great way to use leftovers, stuffed peppers or mushrooms are also a satisfying and filling food option that will save you reaching for seconds. Using plenty of vegetables and flavours such as chilli, tomatoes and spring onions you will have a filling, comforting meal without the unwanted calories. A healthy alternative to roast potatoes and stuffing, this dish will also count towards your five a day.

Muffin top

Rather than reaching for calorie-rich puddings and cakes, try making some healthy muffins to bring comfort to those cold winter days. Using flavours such as cinnamon and honey instead of sugar, and vegetable oil rather than butter, you will have a sweet treat without adding to your muffin top! Throw in some seeds and dried fruit to up the nutritional value.

Warming drink

It’s tempting to opt for rich hot chocolates or creamy lattes to keep you warm while you’re out and about, but choosing an equally warming and uplifting hot beverage such as chai tea or green tea with cranberry will save you a lot of sugar and fat, will hydrate you and leave you feeling refreshed instead of sleepy – perfect to motivate you into a walk or trip to the gym.

Hearty soup

Stocking up on some filling soup will be a comforting way to warm yourself up while getting some of your five a day. Make some yourself using butternut squash, lentils and chilli, or stock up on the fresh varieties of sugar and cream-free ready-made soups. Accompanied by some soda bread and a sprinkling of sunflower seeds you’ll be full of goodness and not reaching for the biscuit tin.

Healthy toastie

This classic warming comfort food doesn’t have to be a belly buster; there are lighter options that are just as satisfying. Try using wholemeal wraps instead of bread and fill them with beans, spring onion, avocado and a sprinkling of cheddar. Toast until golden and you’ll have a healthy Mexican dish that won’t pile on the pounds. Adding spices will tantalise your taste buds and prevent you seeking flavour in less healthy options.

Chocolate cravings

Chocolate features greatly in many of our food cravings, and it can be difficult to resist a sneaky bar here and there. To satisfy your sugar craving, and so you’re not missing out completely, opt for a few squares of dark chocolate or Brazil nuts and dried fruit dipped in dark chocolate. The antioxidants will see you through the cold weather when you’re prone to feeling run down.

Take it away!

Despite feeling tired and in need of comfort, don’t automatically order a takeaway. To replace your favourite Indian takeaway, opt instead for a homemade vegetable curry, packed with spinach, chick peas and tomatoes, as well as the essential spices and chillies to keep your immune system in check. As a comforting yet healthy replacement for your Chinese takeaway, consider a noodle stir-fry with prawns. The protein from the prawns will keep you fuller for longer and save you reaching for the phone to order your usual.

Risotto

Risotto can be seen as a stodgy and rich dish, but only if you have a cream and butter laden one. There are lots of lighter risotto options that are just as comforting and satisfying and make a nice alternative to common indulgences like macaroni cheese and beef wellington. Try butternut squash, sage and chestnut risotto for a healthy, tasty meal. Risotto is also a great way to use leftover meats, vegetables and herbs.

Winter salad

Don’t be put off just yet! Yes, salad doesn’t sound like the most comforting replacement for the rich foods you are craving, but there are lots of interesting ways to make the humble salad more filling and exciting. Try toasted chestnuts, warm pears with a cranberry dressing or flaked almonds, turkey and redcurrants. The more colourful the salad the better.

Tipple

A common New Year’s resolution is to go teetotal, but if that seems as if it will be too much of a shock to the system, try lighter alcoholic options instead. A small glass of anti-oxidant rich red wine is a good place to start, especially if you warm it up with slices of orange and a sprinkle of cinnamon. Or, there are in fact many brands of non-alcoholic beers and wines available, not forgetting that on a night out you can have some fruity ‘mocktails.’
http://www.realbuzz.com/articles/10-warming-waistline-friendly-foods/

 

Top 10 healthy snacks

Healthy snack option to eat between meals

Three square meals a day is all well and good, but we all sometimes need a little something in between — particularly when we live an active lifestyle. However, snacking can easily become a diet downfall rather than an energy boost, but it really does not have to be this way. That is why we've compiled 10 healthy snacking options, which you can use to fill that energy gap without piling on the calories!

Almonds and apricots

Almonds are high in protein and fiber, as well as being low-GI, a good source of magnesium, and rich in vitamin E (an antioxidant). Dried apricots, on the other hand, are rich in carotenes — which may lower the risk of cancers of the throat and lungs — and provide you with potassium, iron, calcium, silicon, phosphorus, and vitamin C.
Interestingly, dried apricots have a far greater nutritional value than fresh ones because the nutrient content is so concentrated. Gram for gram, dried apricots have twelve times the iron, seven times the fiber and five times the vitamin A of fresh ones. The best way to eat this healthy snack is to impale the almonds in the apricots!
Portion size: Six to eight apricots plus 20 to 25 almonds = approximately 250 calories.

Yogurt and honey

Yogurt is low in fat, high in calcium, so as well as being a healthy snacks in its own right it is also good for your gut. A recent study also found that people who got their calcium from yogurt rather than other dairy sources lost more weight around the tummy area. Opt for low-fat, unflavoured varieties that contain probiotic bacteria, and add a touch of sweetness with honey. Honey has been shown to increase the blood’s level of protective antioxidants, and may also be a useful diet addition for people with high cholesterol. According to research, using honey instead of sugar or an artificial sweetener can reduce total cholesterol and triglyceride levels and increase HDL (or ‘good’) cholesterol.
Portion size: One 120g (4oz) pot of yogurt plus one tablespoon of honey = 140 calories.

Apples and pears

By eating these you can put two ticks against your five-a-day fruit and veg target! Apples are high in pectin, a soluble fiber; contain quercetin — an antioxidant that can reduce damage caused by cholesterol; and have a high water content, which will help to keep your thirst satiated. Apples are also a good source of vitamin C. Pears are high in potassium and are also a good source of fiber and vitamin C. A study in 2003 found that women who consumed three apples or pears a day for three months lost more weight than women who had a similar calorie-controlled diet but did not have the fruit. How about that for a way to snack yourself to weight loss?
Portion size: One apple and one pear = 125 calories.

A homemade smoothie or similar (i.e. no added sugar, sweetener or additives)

While a fruit juice counts towards your all-important fruit and veg target, it doesn't offer any fiber at all. A smoothie, on the other hand, contains the pulp of the fruit and not just the juice, and provides you with fiber plus a whole array of vitamins and minerals. It also boosts hydration, of course — and research from Penn State University in the US found that liquid foods help you to feel full for longer, making you less likely to overeat later on. For maximum health benefits, choose a berry-rich flavor smoothie for the best healthy snack drink option.
Portion size: One serving = 200 calories (on average — obviously it depends on the ingredients!).

Dark chocolate

Chocolate has an unnecessarily bad press in health terms. Yes, a nougat or sugar-filled milk chocolate bar the size of a brick isn't the best choice, but you can eat chocolate as a healthy snack option and part of a healthy, balanced diet. Dark chocolate containing at least 70 per cent cocoa solids is a good source of antioxidants — particularly flavonoids, which are the type that are found in green tea and red wine. And while chocolate is high in fat, it consists of saturated types — including stearic and palmitic acid — and oleic acid, a monounsaturated fat that is also found in olive oil. A number of studies have found that chocolate's main fat, stearic acid, has a neutral effect on the LDL (or ‘bad’) cholesterol. Dark chocolate has also been shown to reduce high blood pressure, and has twice the magnesium of and more iron than milk chocolate. Plus chocolate makes us feel good!
Portion size: A 20g (0.7oz) bar or chunk = 100 calories.

Hummus and crudités

A tasty, crunchy snack that’s perfect if you've got cold storage nearby. Hummus is best when you make it yourself using chickpeas — but if you don’t have time to do this, opt for the reduced fat variety, which will supply you with vitamin E, manganese, and disease-fighting garlic. Use raw veg — such as beta-carotene-rich carrot sticks and potassium-rich celery — to dip into the hummus, in order to boost your fiber intake.
Portion size: 50g (1.8oz) reduced fat hummus with veggie sticks = 125 calories.

Peanut butter on crispbreads

This is the perfect combination of protein, fat, carbohydrate, and lots of fiber. While peanut butter is high in fat, it’s the unsaturated (or ‘good’) kind — and peanuts are a great source of the antioxidant vitamin E. Peanut butter is also rich in protein — so is an especially good option for vegetarians — and a good source of magnesium. Opt to spread the peanut butter on rye crispbreads — which are low in salt, high in fiber and have a low GI — so you won’t get an energy high followed by a crash. You would have to be nutty (or allergic) not to take advantage of this healthy snack option.
Portion size: Two teaspoons of peanut butter on two rye crispbreads = 180 calories.

Seeds and raisins mix

While seeds are high in fat, it is mostly unsaturated ‘healthy’ fat — and since they weigh so little, they are easy to eat on the move and therefore a very portable healthy snacking option. Seeds are also high in protein and a good source of phytosterols — plant compounds which are believed to reduce cholesterol and enhance immune function. In a US Journal of Agricultural and Food Chemistry report, sunflower seeds proved to be the best source of phytosterols — as well as being a good source of magnesium, iron, copper, manganese, and vitamin E. Pumpkin seeds contain cucurbitacins — a substance that appears to help prevent prostate enlargement — and are also a good source of zinc, magnesium, and manganese. Research also suggests pumpkin seeds might have anti-inflammatory properties that are useful in curbing the symptoms of arthritis. Add a handful of raisins to this mix and you’ll be upping your iron intake and potassium intake.
Portion size: A tablespoon each of pumpkin seeds, sunflower seeds and raisins = 240 calories.

Grapes and cheese

If you're a cheese lover, you are probably only too aware of its high saturated fat content – which is particularly the case for the harder varieties. But it’s not all bad: hard cheese is a great source of calcium and phosphorus, and is one of the few good sources of vitamins B2 and B12 for non-meat eaters. Plus, if you buy stronger-tasting cheeses, you will only want to eat a little at a time. Eat with red grapes to up your fiber and fruit intake. Grapescontain polyphenols – antioxidants which are helpful to the heart – and ellagic acid, which is a cancer-fighting phytochemical, and that's got to be more than enough reason to tuck into this healthy snack.
Portion size: A 30g piece of cheddar and a handful of grapes = 180 calories.

Avocado on toast

Avocado is something of a ‘superfood’, as it’s rich in vitamin E, high in monounsaturated fats and a good source of potassium – as well as vitamin B6, which aids the process of serotonin synethesis (a process that promotes good mood). Spread half a ‘medium ripe’ avocado on a slice of wholemeal toast to get a tasty, wholesome, low-GI snack containing a healthy dose of fibre. And if you like a spicy touch, sprinkle it with a dash of chilli sauce for a tasty spicy healthy snack.
Portion size: Half an avocado on one slice of bread = 220 calories.
http://www.realbuzz.com/articles/top-10-healthy-snacks/
 

Top 20 ways to feel great this winter

How to treat yourself this winter

It can be tough getting through the winter months. Lack of daylight can affect our moods, and the biting cold can affect our bones, skin and generally make us feel significantly worse than we would on a bright summer’s day.

There are things you can do to beat the winter blues! Read on for our top 20 ways to feel amazing this winter…

 

• Boost your immunityWinter is a time when we are more prone to catching colds and flu, so ensure you eat a healthy balanced diet including plenty of fruit and veg.
• Take up a winter sportIf you ever fancied having a go at a particular winter sport, then winter is obviously the time to do it!
• Revamp your lookGive yourself a new look, whether it be getting a new hairstyle or buying a new wardrobe.
• Get pamperedTake yourself to a health spa to be pampered from head to toe.
• Treat yourselfBuy yourself one luxury item that you may have been promising yourself, but never got round to buying. Don’t relying on someone finally getting you it for Christmas!
• MoisturiseOutdoor exposure and dry centrally heated homes rob your skin of its moisture during the winter. That leaves lots of dead, dry skin cells, so exfoliate and moisturize.
• Get activeIf it's too cold outside for you, then attend a session of aerobics, yoga, circuit training or take up an indoor sport. Any form of exercise will make you feel better and more relaxed.
  It can be tough getting through the winter months. Lack of daylight can affect our moods, and the biting cold can affect our bones, skin and generally make us feel significantly worse than we would on a bright summer’s day.
• There are things you can do to beat the winter blues! Read on for our top 20 ways to feel amazing this winter…
  

   

  

  • Boost your immunityWinter is a time when we are more prone to catching colds and flu, so ensure you eat a healthy balanced diet including plenty of fruit and veg.
  • Take up a winter sportIf you ever fancied having a go at a particular winter sport, then winter is obviously the time to do it!
  • Revamp your lookGive yourself a new look, whether it be getting a new hairstyle or buying a new wardrobe.
  • Get pamperedTake yourself to a health spa to be pampered from head to toe.
  • Treat yourselfBuy yourself one luxury item that you may have been promising yourself, but never got round to buying. Don’t relying on someone finally getting you it for Christmas!
  • MoisturiseOutdoor exposure and dry centrally heated homes rob your skin of its moisture during the winter. That leaves lots of dead, dry skin cells, so exfoliate and moisturize.
  • Get activeIf it's too cold outside for you, then attend a session of aerobics, yoga, circuit training or take up an indoor sport. Any form of exercise will make you feel better and more relaxed.

  
  

  
  

  • Catch up on your sleepLonger hours of darkness make it easier to sleep, so take advantage. We all know how good we feel after a good night’s sleep, but don’t get too much as this often has the effect of making you feel even more sluggish.
  • Take a winter breakA break will inevitably make us feel better. Head for some winter sun or invigorate yourself with some exciting winter sports.
  • Get out in the daylightDaylight makes us feel better, and even though it is limited in winter, we should still try to maximize our exposure to it. Perhaps take a short walk at lunchtime if it is sunny.
  • Let the light inIf you’re not keen on going out in the winter sun, then raise the blinds and let the light shine in.
  • Bring plants into the housePlants will lift your spirits and give you a taste of eternal summer.
  • Bring some color into your homeThe color orange is meant to be cheering.
  • Relax and meditateUse the time indoors to relax, perhaps with some candles or essential oils and meditate.
  • Have a massageEase your aching limbs and creaking joints with either a self-massage or rope in a friend to do it for you.
  • Clear out the clutterIn winter we tend to spend more hours indoor, so use this time to clear out the clutter and do the jobs we may have been putting off.
  • Spend more time with friendsIf we are spending more time indoors, then why not visit friends or invite them round. It will ease your conscience, if you have been neglecting your pals during the summer.
  • Enjoy a drop of the hard stuffIndulge occasionally in a nice warming drink, such as mulled wine or even a wee dram.
  • Start setting targetsStart thinking positively about your aims for the New Year, including any changes to your lifestyle you intend following.
  • Join a gymExercise is a great way to energize yourself and feel amazing. If you don’t feel like playing sport outside you could exercise in the comfort of your local gym. Make the most of the sauna, Jacuzzi or steam room to relax at the end of your sessions.
  • http://www.realbuzz.com/articles/top-20-ways-to-feel-great-this-winter/#pagination-top

Thai basil chicken with rice noodles

High iron recipe for carbo-loading diets

Thai basil has a distinctive taste, similar to European sweet basil*, but with a much more pronounced aniseed flavor. You can buy it in most oriental supermarkets, but if you do not have one near you, then just use the standard European variety — not quite as authentic, but delicious all the same. This meal is great because it is packed with goodness but is very versatile.

It is also fresh and healthy, and provides a really good balance of carbohydrate, protein, vitamins and minerals. I prefer to use free-range organic chicken thighs for this dish — the meat is darker, juicier and contains more iron.

Method

1. Heat the oil (any really but groundnut or sunflower are best) in a frying pan or wok. Add the chili (add more, plus some whole chillis, if you want more heat), ginger and garlic and fry for 20 to 30 seconds.
2. Add the chicken (organic and free range if possible) and stir-fry for a minute or so until sealed.
3. Stir in the sugar (palm sugar if you have some), satay sauce or chopped nuts and the fish sauce and then fry gently until the meat is cooked. Add a little water or stock is it looks a bit dry.
4. While the chicken is cooking, prepare the noodles according to pack instructions.
5. Add the green beans to the wok and continue to stir-fry for 2 to 3 minutes.
6. Stir in the oyster sauce and then add the basil leaves. Taste for seasoning — you may need more chili, fish sauce or sugar.
7. Serve with the noodles, garnished with basil leaves and a wedge of lime.

*Basil is an excellent source of vitamin K and a very good source of iron, calcium and vitamin A. In addition, basil is a good source of dietary fiber, manganese, magnesium, vitamin C and potassium.

Ingredients

• 2 tbs olive oil
• 5 tbs fresh Thai basil leaves (large bunch)
• 2 cloves garlic
• 1 tsp fresh red chilli, chopped
• 2 inch piece fresh ginger, peeled and cut into very thin strips
• 4 chicken Thai fillets or 2 chicken breasts
• 1-2 tbs fish sauce
• 1 tbs oyster sauce
• 1 tsp sugar
• 50g chopped peanuts, cashew nuts or 1 tbs satay sauce
• 2 handfuls green beans, cut into pieces
• 125g rice noodles, cooked according to pack instructions

Vital Statistics

Serves: 2
Preparation: 15 minutes
Cooking: 15 minutes
Difficulty: Relatively easy
Good for: Balanced meal — serve as midweek standard fare or as part of a dinner party. Also a delicious way to carbo-load if you are preparing for a race
Calories (kcal): 600.4
Protein (g): 56.3
Carbs (g): 29.4
Fat (g): 29.7
Fiber (g): 2.2
http://www.realbuzz.com/articles/thai-basil-chicken-with-rice-noodles/
 

Roast chicken breast, spiced potato & cauliflower

Perfect protein-filled training dish

This is proper hearty training food. This week I am doing my take on a classic Indian side dish of Sag Aloo. Cheap and easy to find, the potato, cauliflower and spinach form the base of this tasty dish. It is packed full of vitamins and nutrients and makes the most of easily found vegetables. I have used my favourite form of protein in chicken, although this dish works brilliantly if you use sea bream as well.

 

Ingredients

Serves 2

2 medium chicken breasts
Marinade, 1 tsp curry powder & one dash of oil
1 large onion, finely diced
1 tsp olive oil
1 tbsp curry powder
1 tsp turmeric
250g diced raw potatoes
150g chopped raw cauliflower
Large handful of fresh raw spinach
Fresh coriander to finish

 

Method

Mix together the curry powder and olive oil to form a paste, rub over the chicken breasts and allow to marinade at room temperature for 15 minutes. To cook the chicken breasts, colour in a medium sauté pan and then bake in the oven at 190c for 15-20 minutes.
To make the Sag Aloo, gently cook the onion in the olive oil for 3/4 minutes until soft, add the curry powder & turmeric and cook over a low heat for 5 minutes, ensuring it doesn't catch. Add the potato and cauliflower and cook for 15 minutes until both the potato and cauliflower are soft. Before serving add the spinach and cook for a further 2 minutes. Correct the seasoning and add the fresh coriander at the last minute.

Ingredients

2 medium chicken breasts Marinade, 1 tsp curry powder & one dash of oil 1 large onion, finely diced 1 tsp olive oil 1 tbsp Curry powder 1 tsp turmeric 250g diced raw potatoes 150g chopped raw cauliflower Large handful of fresh raw spinach Fresh coriander to finish

Vital Statistics

Serves: 2
Preparation: 15
Cooking: 20
Difficulty: Easy
Good for: After a long cold run, hearty training food
Calories (kcal): 379
Protein (g): 17
Carbs (g): 29
Fat (g): 7
Fiber (g): 10
http://www.realbuzz.com/articles/roast-chicken-breast-spiced-potato-cauliflower/
 

Moorish lamb kebabs on a bed of saffron rice with dried cranberries

Low-fat recipe for a low G.I. diet

This dish always reminds me of summer evenings in the garden, although our great British weather sometimes dictates that these evenings are few and far between. Luckily, these kebabs are just as good cooked on a griddle or under the grill inside. They are delicious served with a quickly made yogurt sauce, chili sauce or some harissa. The basmati rice is a good low G.I. option for a training diet and the dried fruit, nuts and spices not only add vital nutrients but also a taste of the exotic.

You can also use brown or white basmati rice for this dish, and if you do not have time to soak the rice, make sure you rinse it well until the water is clear and cook it for a little longer.

Method

For the lamb kebabs:
1. Place the cubes of lamb into a mixing bowl and add the marinade ingredients (you can use normal paprika if you can't get the sweet smoked variety). Leave overnight or as long as you can for the flavors to infuse.
2. Thread the meat onto your kebab sticks. Keep the marinade for basting. Heat the griddle or grill so that it is nice and hot and cook the kebabs for about 10 to 15 minutes, turning and basting with the marinade every few minutes, until nice and brown on the outside and slightly pink on the inside.
For the saffron rice:
1. Melt the butter in a large saucepan and add the cinnamon, cardamom pods, bay leaf and crushed black pepper. Gently sauté over a low heat for a few minutes until the spice aromas start to be released.
2. Add the rice (soaked for 2 to 3 hours, then rinsed and drained) and stir to coat it in the butter.
3. Add the pistachios, cranberries (use raisins or chopped apricots as alternatives) and saffron (soaked in a few tbsp of boiling water and left for 10 minutes to infuse) then pour enough water to cover the rice by about 1cm. Add some salt at this stage. Bring to the boil, cover tightly and simmer very gently for 10 minutes, or until the rice is cooked. If you use brown basmati rice, check the packet instructions, as it will require a longer cooking time.
For the yoghurt sauce:
Crush a clove of garlic into 200g plain yoghurt. Add a pinch of salt, some freshly ground pepper, and some finely chopped fresh mint.

Ingredients

• 350g lamb fillet or boneless lamb leg, cubed

For the saffron rice:

• 50g unsalted butter
• 2.5cm cinnamon stick
• 3 cardamom pods, crushed
• 2 black peppercorns, crushed
• 1 bay leaf
• 125g basmati rice
• 25g pistachio nuts
• Handful of dried cranberries
• Pinch dried saffron (about 0.3g)
• Salt
• Freshly chopped coriander and mint to sprinkle on top

For the marinade:

• 1 tbs olive oil
• Juice and zest of ½ lemon
• 1 clove garlic, roughly crushed
• 1 tsp cumin seed and 1 tsp coriander seed, roughly ground
• 1/3 tsp sweet smoked paprika
• Salt and freshly ground pepper

Vital Statistics

Serves: 2
Preparation: 10 minutes + marinating time — 1 hour or overnight if possible
Cooking: 20 minutes
Difficulty: Relatively easy
Good for: Excellent balanced, healthy low-fat meal, good for training but equally good enough for a late summer supper party
Calories (kcal): 752.2
Protein (g): 36.8
Carbs (g): 36.6
Fat (g): 51.8
Fiber (g): 3.9
http://www.realbuzz.com/articles/moorish-lamb-kebabs-on-a-bed-of-saffron-rice-with-dried-cranberries/
 

Chicken with pearl barley

Amazing dish for increasing mileage

The recipe I have developed for you this week is very high in protein, using both chicken and eggs. Protein is just essential for runners and athletes for muscle repair and recovery. The carbs element comes from the pearl barley which I love to cook with as it's got a lovely texture.  It is relatively foolproof to cook and by cooking the barley in chicken stock, you are increasing the protein in the dish. Some fresh herbs, two soft poached eggs and sprouting broccoli, will finish off a hearty but very healthy and nutritious training meal.

 

Ingredients

Serves 2
2 free range chicken breasts
2 tbsp olive oil
200g pearl barley
1 large carrot finely diced
350ml chicken stock
2/3 large shallots or small onions
1 bunch sprouting broccoli
2 poached eggs
Mixed chopped herbs, parsley, chervil, tarragon & chives

Method

Start by pan-frying the chicken breast in the olive oil until golden brown, for around 2/3 minutes. Then add the halved shallots and place into a pre-heated oven at 190 degrees for 15/20 minutes.

Cook the pearl barely by simmering in the chicken stock with the diced carrot for 15/18 minutes until tender. When soft, cook over a higher temperature until the stock has reduced. Set aside. Poach eggs and broccoli as standard. Re-heat the pearl barley and stir in a mix of fresh chopped herbs.
 

Ingredients

2 free range chicken breasts 2 tbsp olive oil 200g pearl barley 1 large carrot finely diced 350ml chicken stock 2/3 large shallots or small onions 1 bunch sprouting broccoli 2 poached eggs Mixed chopped herbs, parsley, chervil, tarragon & chives

Vital Statistics

Serves: 2
Preparation: 20
Cooking: 20
Difficulty: Easy
Good for: Increased mileage
Calories (kcal): 650
Protein (g): 80
Carbs (g): 55
Fat (g): 37
Fiber (g): 55
http://www.realbuzz.com/articles/chicken-with-pearl-barley/
 

Lesser-known parts of a healthy lifestyle

There are several health and fitness facts that you may not know and that you may want to consider adding to your list of dos and don'ts.

Unless you live under a rock, you’re probably pretty familiar with some of best ways to live a healthy life (even if you don’t do them regularly).

We all know about the importance of exercise to improve strength and prevent injuries and illnesses. We all know that healthy eating based on fruits, vegetables and lean protein is far more effective for weight control than fad diets.

But there are several other lesser-known health and fitness facts that you may not know and that you may want to consider adding to your list of dos and don’ts. Here are a few:

1. Green tea

We all know that we should consume water regularly while cutting back on sodas, alcoholic drinks and other beverages containing lots of sugar. But did you also know you should consider making green tea a part of your daily liquid consumption?

Green tea contains antioxidants that protect your body’s cells from damage. This is why many believe green tea plays a role in reducing cancer and preventing many other diseases.

Green tea also may protect brain function, help burn fat and improve dental health, according to some studies.          

2. Train in three planes

We all know that strength training is important to keep our muscles, bones and joints functioning properly. But did you also know that strength training can be divided into exercises contained in three separate planes of training, and that we should be training in all three?

Exercises fall into either the saggital plane (movements that take the body in up-and-down or in-and-out motions like curls, presses and squats), the frontal plan (movements that take the body in side-to-side motions like side lunges and side raises) or the transverse plane (movements that twist the body like side twists and trunk rotations).

Most people train primarily in the saggital plane. Unfortunately, life doesn’t always occur in the saggital plane. If you don’t include the other planes of training, you won’t be as strong or as balanced.

3. Getting warmed up

We all know that stretching is important (after you do your workout). But did you also know that warming up is even more important and more helpful when it comes to preventing injuries?

When you warm up your muscles, you get them ready for the hard work they are about to do. The best warm-ups usually involve mimicking the motion you are about to do, but with much less intensity.

For example, walk to warm up before you jog. Or jog to warm up before you run. For strength training do a couple high reps sets with very light weight before you do heavy squats, presses or rows.

4. Healthy fats

We all know that we should consume protein to strengthen and repair our muscles and high-fiber carbohydrates to give us energy. But did you also know that it’s important to consume generous portions of fat as well?

Many nutritionists recommend getting at least 20 percent of your calories from healthy fats. The benefits of fat include: increased energy, better absorption of vitamins, creation of stronger cell membranes and healthier skin and hair.

5. Routine check-ups

We all know that we should get injured body parts checked out right away. But did you also know that one of the best times to see a doctor is when you’re feeling fine?

Routine visits to your primary care physician that include blood tests and other screenings can alert you to problems before you actually feel them. We are much better able to battle high blood pressure, diabetes, high cholesterol, cancer and almost every other illness if we start treating them early on.

http://www.middletowntranscript.com/article/20151112/SPORTS/151119896

Date tart with cardamom and orange flower water

High G.I. dessert

This tart is sweet, decadent, exotic and an absolute treat. High in glucose to reach your tired muscles quickly, it is great for recovery. The dates are also high carbohydrate and rich in iron, potassium and other minerals which need to be replenished after a big sweaty run.

Method

1. Turn the oven on to 180˚C.
2. Prepare the pastry — mix the egg and the sugar together and the slowly incorporate the flour. Mix in the butter with your fingertips. Or pop it all into a food processor and let it do the work for you. Wrap the pastry up into a ball and put it in the fridge for an hour.
3. Cut the pastry into thin slices and arrange on and up the sides of your tart dish, pushing each piece together gently so that it forms a nice flat surface — this gives you a nice thin pastry case and it is easier than rolling it over with a rolling pin. Prick lightly all over the base of the pastry with a fork and if you can, put it in the fridge for ½ an hour or so to settle.
4. Cover the case with greaseproof paper and line with baking beans. Bake blind in the oven for 10 minutes.
5. Prepare the filling — melt the butter with the syrup and coconut cream. Stir it until the mixture bubbles and simmer for about 5 minutes.
6. Add the dates and mix them round in the syrup to make sure they are well coated. Remove the dates with a slotted spoon and arrange them on the pastry base.
7. Add the rum, cardamom and orange flower water to the syrup.
8. Pour the syrup onto the pastry — you might not need all of it as you want to be able to see the dates. Save some of the syrup for later.
9. Cook in the oven for 10 to 15 minutes, until bubbling all over.
10. When the tart is slightly cooled, brush with the syrup you saved.
11. Leave to cool and set.
12. You could serve this with a dollop of whipped cream or crème fraiche, flavored with a pinch of ground cardamom.

Ingredients

For the pastry:

• 250g plain flour, sieved
• 1 egg
• 125g unsalted butter, softened
• 125g caster sugar

For the filling:

• 125g unsalted butter
• 250ml golden syrup
• 250ml coconut cream
• 30 dates, sliced lengthways
• 1 tbs dark rum
• 1 tbs orange flower water
• ½ tsp cardamom powder

Vital Statistics

Serves: Makes a 25cm flan dish or 6 individual flan dishes
Preparation: Pastry — 10 minutes
Cooking: Baking pastry — 10 minutes; baking tart in oven — 15 minutes
Difficulty: Easy
Good for: High G.I. dessert. Fantastic for refuelling after an intensive exercise session of over 1 hour, but equally good as a stylish dessert at a dinner party
Calories (kcal): 606
Protein (g): 6
Carbs (g): 64.8
Fat (g): 36
Fiber (g): 1
http://www.realbuzz.com/articles/date-tart-with-cardamom-and-orange-flower-water/
 

Elderflower-poached nectarines with vanilla ricotta cream

Tasty dessert high in fibre and vitamins

Fruit is often poached in wine but this version, poached in elderflower pressé, is delicious, simple and non-alcoholic. If you are making this for a dinner party, you could try accompanying it with a glass of chilled, sweet Muscat wine; but this dessert is so easy and quick you can make it for a midweek treat. You can prepare it in advance and it is good either warm or cold.

You could also try this recipe with peaches, pears, plums or apricots; just make sure that the fruit you use is hard, as ripe fruit will disintegrate when it is poached. A great dessert brimming with vitamins and fiber.

Method

1. Whip together the ricotta and the vanilla essence in a bowl. Chill.
2. Melt the butter and the sugar in a non-stick pan and then place the nectarines cut side down on the sugar to caramelise slightly. Remove the fruit after about 3 to 4 minutes.
3. Add the liquid and the vanilla pod to the pan and bring to the boil. Simmer the liquid for a few minutes to reduce slightly.
4. Add the fruit, cut side up, and simmer, covered, for about 10 minutes until the fruit is tender.
5. Take off the heat. Pop the cornflour into a small dish and then pour a spoonful of the liquid. Stir until smooth and then pour the whole lot back into the pan and stir in.
6. Turn on the heat again and gently stir until the liquid thickens a little.
7. Serve either hot or cold in individual glass bowls with a dollop of the vanilla ricotta cream.

Ingredients

For the nectarines:

• 3 large nectarines, halved, stone removed
• 1 heaped tbsp soft dark brown sugar
• 150ml elderflower pressé
• 150ml water
• Vanilla pod
• Knob of butter
• 1 tsp cornflour

For the ricotta cream:

• 125g ricotta
• ¼ tsp vanilla essence

Vital Statistics

Serves: 2
Preparation: 1 minute
Cooking: 15 minutes
Difficulty: Easy
Good for: Simple, fragrant, fresh-tasting and healthy dessert
Calories (kcal): 315
Protein (g): 8.9
Carbs (g): 38.8
Fat (g): 10.3
Fiber (g): 2.5
http://www.realbuzz.com/articles/elderflower-poached-nectarines-with-vanilla-ricotta-cream/
 

Almond tarta di Santiago

Gluten-free post-workout dessert

This fantastic almond cake comes from Santiago di Compostella, the capital of Spain, Galicia. It is named after the patron saint of Spain, St. James and is traditionally made with just almonds, sugar and eggs. Sometimes it has a sweet pastry case, but my version is without pastry. It is not only more virtuous as it contains absolutely no butter, but it is moist and light, gluten-free and a great natural energy food.

Also the almonds in this cake provide good, cholesterol-reducing monounsaturated fats and also contain significant amounts of the antioxidant vitamin E, plus magnesium and potassium. Yes, they are basically good for you. It is also an incredibly quick cake to make and good enough to serve up as a desert with a dollop of cream or some fruit.

Method

1. Turn the oven on to 180˚C and grease the cake tin.
2. Whisk the egg whites to soft peak stage with an electric whisk — they will become white and will form little 'droopy' peaks.
3. Put the egg yolks, lemon zest and sugar into a separate bowl and whisk until pale and creamy.
4. Stir in the almonds and the sherry.
5. Fold in the egg whites, a little at a time, and then pour the mixture into the cake tin.
6. Cook in the oven for about 30 to 35 minutes, until golden. If you poke a skewer into the middle of the cake, it should come out clean. Cool in the tin, on a wire rack.
7. Decorate with icing sugar.

Ingredients

• 4 eggs, separated
• 225g caster sugar
• 225g ground almonds
• ½ tsp cinnamon
• 1 tbs medium or sweet sherry
• Zest of 1 lemon

Vital Statistics

Serves: 6-8. Use a 23cm spring form cake tin or flan dish
Preparation: 10 minutes
Cooking: 30 minutes
Difficulty: Relatively easy
Good for: Good energy food, a great treat for after exercise or for a nutritious dessert. Gluten-free
Calories (kcal): 447.1
Protein (g): 14
Carbs (g): 40.7
Fat (g): 25.2
Fiber (g): 2.9
http://www.realbuzz.com/articles/almond-tarta-di-santiago/
 

Spiced Autumn fruits salad with low-fat Greek yoghurt and crunchy granola

Nutritious post-exercise snack

This fruit salad makes a really tasty breakfast served with Greek yogurt and crunchy granola. The fruit is high in fiber, antioxidants and minerals, and eating it with yogurt and granola gives you a light, balanced and delicious breakfast with protein, calcium, slow-burning carbohydrates and good unsaturated fats from the nuts. You can make the fruit salad in advance and keep it in the fridge for up to a week to snack on when you fancy, and the granola will keep in an airtight container for a few weeks.

Method

For the spiced Autumn fruits salad:

1. Put all the ingredients except the apple into a saucepan and bring to a boil.
2. Simmer for about 10 minutes, adding the apple after about 6 minutes, until the dried fruit becomes plump and the fresh fruit is tender, but not too soft.
3. Spoon off the fruit into a bowl and boil the syrup at a high heat for 2 minutes. Pour the reduced syrup over the fruit and leave it to cool. You can serve it warm or cold. The compote keeps well (and the flavors improve) for up to a week in the fridge.
4. Serve in a nice glass bowl, with a good spoonful of Greek yogurt and some crunchy granola sprinkled over the top.
For the crunchy granola:
1. Heat the oven to 180°C.
2. Mix together the oats and nuts (whatever you fancy — I like flaked almonds, sunflower and pumpkin seeds, walnuts and pistachios. Pecans and hazelnuts are good too ...) with the spices and the honey, oil and water.
3. Spread the mixture evenly onto a large baking sheet.
4. Bake for 20 to 25 minutes until golden brown, turning the mixture around every 10 minutes or so for it to brown evenly.
5. Leave to cool and crisp up and add the dried fruit if using (raisins, crystalised ginger, dried apricots, figs and or or dates (optional)).
6. Store in an airtight container.

Ingredients

For the spiced Autumn fruits salad:

• 1 large hard pear, cored and cut into wedges
• 1 good quality, sharp apple like coxes, cored and cut into wedges
• 2 plums, halved and stoned
• Approximately 12 pieces of whole dried fruit — prunes, apricots or figs
• 2 cloves (optional)
• 1 cinnamon stick
• 2 star anise
• Zest of half an orange
• 1 tsp vanilla essence
• 1 tsp preserved ginger syrup
• ½-1 tbs soft dark brown sugar
• 200ml apple juice
• 150ml water

For the crunchy granola:

• 200g unrefined porridge oats
• 250g mixed nuts
• 100g mixed dried fruit, chopped
• 2 tbs honey or maple syrup
• 2 tbs water
• 2 tbs sunflower oil or melted butter
• ½ tsp cinnamon
• ½ tsp ground ginger

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 5 minutes
Difficulty: Easy
Good for: Weekend brunch, post-exercise snack or light meal. Nutritious and sustaining, this dish will provide a balance of protein, essential vitamins and minerals and cholesterol reducing omega-3 fatty acids
Calories (kcal): 173.3
Protein (g): 1.5
Carbs (g): 39.8
Fat (g): 1.1
Fiber (g): 4.7
http://www.realbuzz.com/articles/spiced-autumn-fruits-salad-with-low-fat-greek-trans-yoghurt-and-crunchy-granola/
 

Spiced pumpkin, quince and amaretto mince pies

Tasty and healthy Christmas mince pie recipe

This recipe was developed for an annual charity auction called the Mince Pie Project. In simple terms, 100 of the UK’s top chefs cook mince pies for charity and people bid via eBay for their favourite ones. As ever with my cooking, I have one eye on it being at least a little bit healthy. So this is my take on the traditional mince pie. Remember mincemeat is very high in sugar, usually 60 per cent!!! Then add the buttery pastry and you have a nutritional disaster on your hands. By using pumpkin & quince you add at least 65 per cent fruit and veg to the equation! Technically it’s still not quite health food, however you have to live a little and this is a much healthier option.

 

Mince pie ingredients

2 medium quince, peeled and diced (approx 250g of quince).

250g of peeled and diced pumpkin, butternut squash can be used as an alternative

100g sugar

1 tsp of each mixed spice, ground ginger and star anise powder

Pinch of black pepper

Seeds from 1 vanilla pod

125ml water

50ml Amaretto

500g good quality mincemeat

Amaretti biscuits

Method

1. Place sugar, water, vanilla seeds and spices into a heavy bottomed pan.

2. Cook over a medium heat for 5-10 minutes until a caramel consistency is achieved. Add the quince dice and cook gently for 10 minutes.
3.Add the Amaretto and pumpkin and cook gently for a further 20 minutes until the quince and pumpkin are soft. It is also important that all the liquid is well reduced and 'sticky' or as we chef types say 'caramelised'. Then set aside and allow to cool.
4. Line small tart cases with sweet pastry. Add one heaped teaspoon of the mincemeat, then one heaped tablespoon of the spiced pumpkin and quince mix. Make sure that the tart cases aren't too full.
5. Then generously sprinkle over some crushed Amaretti biscuits.
6. Place into a pre-heated at 190c oven for 12-15 minutes and enjoy.

Ingredients

Vital Statistics

Serves: 24
Preparation: 40 minutes
Cooking: 12 - 15 minutes
Difficulty: Easy
Good for: Post or pre training snack
Calories (kcal): 186
Protein (g): 2
Carbs (g): 33
Fat (g): 5
Fiber (g): 15
http://www.realbuzz.com/articles/spiced-pumpkin-quince-and-amaretto-mince-pies/
 

10 ways to be more beautiful

Simple tips to enhance your natural beauty

How to boost your beauty in ten simple steps: from getting down and dirty in the bedroom to grooming your eyebrows, being more beautiful is easy when you make a few small changes to your routine. Here are our top 10 ways to make you look and feel irresistible.

Beauty tip 1: Exfoliate

It’s often hard to keep up with our skin. One minute we’re smothering it in moisturiser, the next it’s back to being dull and flakey. To compliment your moisturiser and ensure that your skin stays lovelier for longer, make sure you leave extra time to exfoliate daily. Skin continually produces new cells and, as the new cells appear, the dead ones tend to sit on top of the skin making it appear dry and dull. When this happens, there’s not much point in moisturising. Why waste your expensive body butter on dead skin cells? Try buttering up after you’ve buffed the old cells off, and you’ll notice a drastic change.

Beauty tip 2: Have sex

Getting down and dirty is the ultimate beauty booster. Just 15 minutes a day spent doing the deed leaves your cheeks flushed; your lips lusciously red; and your skin glowing and beautiful. Studies have shown that regular romps increase blood flow and bring essential nutrients and oxygen to the skin, which flush out harmful toxins and make us appear younger. Plus, having someone run their fingers through your tresses can give it that gorgeous mussed-up bed head look, and we all like a bit of va-va-voom from time to time.

Beauty tip 3: Ditch the alcohol and cigarettes

Drinking alcohol and smoking cigarettes doesn’t do our skin any favours. Smoking allows a staggering 4000 toxic substances into the body during every puff, and too much alcohol causes skin to dry out and eyes to become puffy – not the best start for boosting your natural beauty. Quit smoking, and only drink in moderation to improve your skin’s elasticity and reduce puffy eyes. This is a sure-fire way to make you look younger and more beautiful.

Beauty tip 4: Rest

The phrase “beauty sleep” is famous for a reason; sleep really does make you beautiful. During periods of deep sleep our cells renew themselves, and lack of sleep – or poor quality of sleep – leaves us looking and feeling a bit worse for wear. If you have trouble getting your beauty sleep, try and relax. Add a few drops of aromatherapy oils to your bath, try deep-breathing exercises, and avoid caffeinated drinks before you head to bed.

Beauty tip 5: Strengthen your hair with protein

Keratin – a type of protein – is the key structural component of our hair and nails. By eating protein-rich foods we can reinforce the keratin in our hair to make it healthier and stronger. It’s not all about what you put on your hair, but what you put in your body too. Dietician Dawn Jackson explains that “the foundation of all our new hair, skin, and nail growth is in the nutrients we eat”, so it’s a good idea to boost the natural protein in your hair by eating protein-rich foods such as eggs, nuts, seeds, shellfish and meat for stronger, healthier locks.

Beauty tip 6: Groom your eyebrows

Few things can change your look as quickly and drastically as nicely plucked brows. The right brow shape can really frame your face and compliment your favourite features, whilst bushy brows distract attention away from your best features. There are many different ways of removing your brow hair too: plucking, threading, tweezing and waxing – just find the way that suits you best and you’re well on your way to being more beautiful in an instant.

Beauty tip 7: Be healthy with fruit, veg, and water

It’s a beauty tip that we’ve heard time and time again, but it’s true: we are what we eat, and being healthy on the inside makes us even more beautiful on the outside. This tip is pretty straight-forward; drink plenty of water to flush out harmful toxins in your skin and increase skin’s elasticity; get plenty of exercise to sweat out the toxins; and eat all of your fruit and vegetables for vital nutrients that will make your skin glow – simple, easy ways to boost your beauty.

Beauty tip 8: Wear mineral makeup

Don’t clog your pores up with a thick, heavy foundation that won’t allow your skin to breathe. Instead, opt for kinder ways to cover up imperfections such as mineral makeup or BB creams. Most mineral powders even help to prevent spots whilst BB creams moisturise your skin and even out skin tone without clogging your pores.

Beauty tip 9: Go for a brisk walk

A brisk walk is an excellent way to boost your circulation and get beautiful glowing skin. Walking improve your sleep, enhance mental function, and help to counteract depression. This will all reflect in your complexion as you appear happier and healthier. You might be able to get rosy cheeks from a pot of blusher, but you won’t get the beautifully natural glow of flushed, healthy skin by using a makeup palette.

Beauty tip 10: Protect your skin

It’s important to protect your skin whatever the weather, particularly if yours is sensitive. As temperatures dip throughout the winter, we are more likely to crank the heating up, which can have a detrimental impact upon our skin by drying it out and making it appear aged. Summer skin can be dried out too, causing it to look dry, dull and flakey. To help prevent dry skin, make moisturising a regular part of your routine. Flare-free skin makes us look and feel beautiful.
http://www.realbuzz.com/articles/10-ways-to-be-more-beautiful/#pagination-top

Chocolate panforte

High-energy dessert for a training diet

Panforte is the traditional Christmas cake of Siena. It is deliciously chewy and sticky and is packed with a combination of energy-giving nuts, dried fruit and spices. It can be made with or without chocolate (we prefer the chocolate variety ... of course) and it can be kept for a couple of months if it is kept wrapped in foil in an airtight container.

Panforte is a fantastic energy food for exercise. You can squirrel it away in your cake tin and cut off a piece at a time when the mood takes you — before or after exercise or just when you fancy something sweet — it is nutritious and wholesome and you only need a tiny piece to give you a boost.
You can also be quite flexible with your choice of nuts, spices and dried fruit. Just use any combination you fancy, or whatever you have in the store cupboard. The only stressful part is that you have to work very quickly once the sugar syrup is ready or the mixture stiffens and it is difficult to spread into your cake tin.

Method

1. Heat the oven to 160°C. Grease the cake tin and line it with the rice paper.
2. Put the dried fruit, nuts, cherries, ginger, candied peel, lemon zest, flour, cocoa powder and spices into a large bowl and mix together.
3. Melt the chocolate in a separate bowl over a pan of simmering water, or in the microwave.
4. Put the sugar and honey and orange flower water into a saucepan and on a very gentle heat dissolve the sugar. When the sugar has completely dissolved, bring the mixture to the boil and boil steadily for 2 minutes.
5. Take the syrup off the heat. Combine the syrup immediately with the chocolate and then with the fruit and nut mixture. It will go all stiff but don't worry.
6. Spread it evenly into the tin, push it down with your fingers and bake in the oven for 30 minutes.
7. Cool on a wire rack. Dust with icing sugar when it is cool. Cut with a very sharp knife.

Ingredients

• 3 sheets edible rice paper
• 220g whole nuts — hazelnuts, brazil and/or blanched almonds, toasted lightly
• Zest of 1 lemon
• 75g glace cherries
• 50g crystallized ginger
• 75g good quality candied peel, chopped
• 80g dried fruit
• 70g plain flour
• 2 tbs cocoa powder
• 100g slab of 70% plain dark chocolate
• 1 tsp ground cinnamon
• ¼ tsp each of ground nutmeg, ground coriander and/or ground cardamom
• 1/8 tsp ground cloves
• 115g runny honey
• 100g sugar
• 1 tsp orange flower water
• Icing sugar to dust

Vital Statistics

Serves: Makes a 20cm diameter cake — use a loose bottomed or a spring form cake tin
Preparation: 25 minutes
Cooking: 30 minutes
Difficulty: Relatively easy, but you need to work quickly once you mix the syrup with the fruit and nuts
Good for: ENERGY! Nutritious; keeps for months; good to nibble on pre or post-exercise
Calories (kcal): 454.9
Protein (g): 7.1
Carbs (g): 56.6
Fat (g): 23.2
Fiber (g): 2.5
http://www.realbuzz.com/articles/chocolate-panforte/
 

10 ways to feel like the hottest girl in the room

How to feel beautiful

While we all have times when we don’t feel so confident, it is possible to ditch your low self-esteem and feel more beautiful. Whether you’re heading to an event, to work or out on a date, here are 10 ways to feel hotter instantly.

Stop obsessing

We girls can often be our own worst enemies, which is pretty disastrous for our self-esteem. To make sure your confidence is at an all time high, try to avoid the endless obsessing in front of the mirror that many of us subject ourselves to before we leave the house. Remember that the “huge” spot, frizzy hair or weight gain you are so fixated on will not be such a big deal for anyone else, so do yourself a favour and stop obsessing.

List your best qualities

To help you stop focusing on your least favourite features, it is helpful to switch the focus to the things that you do like about yourself. Whether it’s your flat stomach, your warm personality or your shiny hair, try to bring to mind any compliments you have had in the past or those things you know to be your best qualities, and write up a list of the reasons you should feel pretty hot.

Wear red

According to a survey by the British Heart Foundation, women feel more confident when they wear something red. Over a third of the women surveyed said that the colour red made them feel at their most confident. Whether you prefer red lipstick, red nails or a red dress or heels, strut your stuff in something red to help you look and feel your best.

Fake it

So you’re still not feeling very confident? No one need ever know! To feel like the hottest girl in the room, you need to give the impression that that’s what you are – and that all comes down to projecting confidence. As Sophia Loren said, “Sex appeal is fifty per cent what you’ve got and fifty per cent what people think you’ve got.” Smile lots, chat with new people and give the impression of generally being at ease with yourself and you will instantly increase your attractiveness.

Have a last-minute workout

While regular exercise is the best route to a great body, some last-minute toning before an event can help you look and feel better. To emphasise any muscles on show and/or stomach muscles, give them a workout with some last-minute targeted exercises, such as sit-ups, lunges and bicep curls. The rush of blood to your muscles will temporarily tighten them up to leave them looking more defined. Not only that, the endorphins released by exercise will help you feel more self-confident.

Revamp your look

There’s nothing to help you feel beautiful and confident like a brand new look. Whether you fancy a new hairdo or a makeup makeover, put yourself in the hands of the professionals and let them work their magic. Book into a salon to get your makeup done, opt for a free mini makeover at a department store counter, or head to the hairdressers for a colour and cut. Not only will you look a million dollars but you will feel it too.

Accentuate your best features

It may sound obvious, but to increase your self-esteem it can help to make an extra effort to accentuate your best features. Rather than reaching for something comfortable that hides your figure, take some time to work out your body shape and think about what suits your body. As well as making the most of your body shape, you can also use your makeup to emphasise your best facial features. Play up your eyes or lips or enhance your killer cheekbones with some contouring makeup.

Pamper yourself

Indulging in a bit of pampering is a great way to get in a happy frame of mind and feel great about your appearance. Try some easy at-home pampering treatments such as a body scrub, deep conditioning hair treatment, milk bath or DIY facial to give yourself a natural glow that will have you looking and feeling hotter than ever.

Get a celebrity smile

Research has found that people who smile more are considered more attractive, which is a good enough reason to flash those pearly whites. However, if your teeth are looking a little on the yellow side, you can still pull off a dazzling smile. To make your teeth look instantly whiter, try using a cool-toned red or pink lipstick with blue undertones, and steer clear of yellow or orange toned lipsticks which will emphasise yellow teeth.

Remember you’re hotter than you think you are

According to research by Dove only two per cent of women think they are beautiful, and only 5 per cent feel comfortable describing themselves as pretty, yet it seems that many women are oblivious to their own attractiveness. Research shows that others see us as 20 per cent more attractive than we think we are, as they take in the full picture, including our personality. Therefore, regardless of where you fall on the scale of attractiveness and regardless of how you feel, it is important to remember that you are likely to be more attractive than you perceive yourself to be.
http://www.realbuzz.com/articles/10-ways-to-feel-like-the-hottest-girl-in-the-room/