8 Details Helping You Better Cope With High-Intensity Riding


8 Details Helping You Better Cope With High-Intensity Riding
By Lin Yang

1. Check and repair the bicycle:

After assembling the bike, always make sure that the height of the saddle and the spacing of the handlebar suit you. If the bike has ever fallen on the ground, you must first check every part of the bike before you ride it.

2. Check the clipless pedal:

Tighten the screws and bolt splints since the loosened screws after a long ride can result in the skewing of the splints. If the splint moves too forward or too backward, it will lead to increased pressure on the knees when you are pedaling and increase the risk of injury. When you adjust the splint to the ideal position, make a marker so that when the splint deviates you can quickly tune it back.

3. Warm up before riding:

Stretching before riding can help reduce the problem of the stiffness of muscles and joints at the start of riding. Conduct dynamic stretching for 5-10 minutes by the leg-crossing stretches and scorpion-shaped stretches to open the hips and lumbar joints.

4. Control the riding frequency:

Control the frequency between 90 and 115 per minute to reduce the pressure on the knees, especially the femoropatellar joint. The use of lower gear ratio can bring about more improvements than the high-intensity riding, but at the same time increases the risk of injuries.

5. Remember to relax the muscles after riding:

Use a foam roller, if possible, to relax muscles and reduce the muscle acid pains. In particular, the relaxation of the iliotibial band, quadriceps, and piriformis (inner muscle) can make you recover faster. Your hands certainly can also be used to relax your muscles.

6. Prepare sufficient supplies:

Riding is long-time aerobic exercise. Dehydration and physical consumption will make you fatigued quickly, which increase the risk of sports injuries. Electrolyte-containing sports drinks can help you replenish not only water but also the sodium chloride, magnesium, potassium and other minerals lost with sweats. In addition, the banana is an effective sports supply for it is rich with three kinds of sugar (fructose, sucrose, and glucose), vitamin B, and minerals, which are consumed in a large amount when exercising.

7. Take portable Tools:

Cycling is a semi-mechanical sport. Sudden equipment damages such as a blowout, components-loosening for the bump of roads are inevitable, so tire spoon, spare inner tube, portable cartridges, and tools need to be prepared.

8. Purchase an insurance:

The purchase of insurance is quite necessary for the road situation is complex. Even if you are trying to be foolproof, the accidents are inevitable. So buy a suitable insurance for yourself and then start cycling, carefree.

To know more about cycling clothing, please visit our website. []

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How to Make Potato Chips at Home


How to Make Potato Chips at Home
By Asif Imtious Prome

We always love homemade dishes. When mom serves us food, it makes us pretty excited to taste those. It would be awesome if we make our one of the favorite snacks at home. Yeah, I am talking about potato chips. This is so delicious, crispy and great as a quick snack.

We can buy packets of potato chips of various flavor from any market. But it has preservatives which might be hazardous to our health if we take it so much. As we like to lead a healthy life, we should avoid such food ingredients. Okay, I cannot live without taking this snack because I am very fond of this snack. Of course, you are also! I discussed with my mom about this issue and she asked me not to worry anymore. Surprisingly she came back with a bowl of potato chips made by her! It tasted pretty nice and crispy.

Isn't it good to share with you such a fantastic and easy recipe for you all? Yeah, through this article, I am going to share with you how you can make this snack quickly at home.

First of all, you have to arrange for these ingredients.


  • Four potatoes.
  • Salt.
  • Cotton cloth.
  • Oil.
  • Water.

Now let's get started.


  • Pick four potatoes of medium size.
  • Make round-shape thin slices of each potato. But those potatoes should have no peel. Be careful when you do peeling of the potatoes and make slices with a knife.
  • Put all of those slices into a bowl. Pour the bowl with water. Add four teaspoon salt and stir that with a spoon. Throw away the water and have potatoes slices only in the bowl. Leave this alone for 20-30 minutes.
  • It is an interesting part! You need a piece of cotton cloth. Fill up the cloth with the potato slices and press it hard. It will soak up the water.
  • On your stove place a curved frying pan and pour oil. Now it is time to fry our chips!
  • Let's serve these crispy potato chips nicely in a bowl! You may add a little bit of salt to make it tastier.

Let's sit and watch a movie with these crispy potato chips or enjoy with afternoon and evening snacks.


  • Don't fry chips for too long. Otherwise, it might be burned.
  • These potato chips are without any extra flavor. You would get some kind of salty taste.
  • If you keep fried chips unfastened, it will limp.

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Type 2 Diabetes - Is Diabetes in the Mother Linked to ADHD in Their Children?

Type 2 Diabetes - Is Diabetes in the Mother Linked to ADHD in Their Children?
By Beverleigh H Piepers

A study reported on in October of 2018 in the journal Diabetic Care has linked Type 1 and 2 diabetes along with Gestational or pregnancy-related diabetes in mothers, with attention deficit hyperactivity disorder (ADHD) in their children. Researchers at Kaiser Permanente Southern California in Pasadena, United States, and the University of Southern California in Los Angeles, United States, found the risk of ADHD to be higher in children whose mothers were treated for diabetes during their pregnancy than in children whose mothers had a healthy pregnancy.

The records of a total of 333,182 infants were reviewed from the time the children were four years of age. Over the following five years 17,415 of the children, or 5.2 percent, were diagnosed with ADHD...

  • children of mothers diagnosed with Gestational diabetes and treated with anti-diabetes medications were 57 percent more likely to be diagnosed with ADHD than children from non-diabetic mothers.
  • the children of mothers who were medically treated for Type 1 diabetes had a 43 percent higher risk for developing ADHD, and those
  • children whose mothers needed medication for Type 2 diabetes during their pregnancy had a 26 percent higher risk of developing the condition.

The investigators concluded severe diabetes in pregnant women raised the risk of ADHD in their children.

Earlier studies have found similar results. In September of 2018, the journal Pediatrics reported on a study in which obesity and diabetes in the mother increased their children's risk for not only ADHD but several other disorders...

  • autism spectrum disorder,
  • conduct disorder, and
  • mixed emotional and conduct disorder.

Another article published during the same month, in the Journal of Childhood Psychology and Psychiatry, linked the mother's diet during pregnancy, an essential factor related with Gestational diabetes and blood sugar levels, with ADHD at ages 3 to 8 years.

Researchers at the University of Bordeaux in Bordeaux, France, and several other research facilities in France and Singapore looked at 1,242 mothers and their children. The children of the mothers who ate foods considered unhealthy or Western had more than a 60 percent higher risk for developing ADHD than children whose mothers reported eating healthful foods.

Eating a diet rich in fruits, vegetables, nuts, seeds, and whole grains and low in highly processed foods, meat, and dairy products, is helpful for preventing or controlling both Type 2 diabetes and Gestational diabetes. It could likely help avoid problems for the children of diabetic mothers as well.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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10 Ways to Use Leftover Meatloaf

10 Ways to Use Leftover Meatloaf
By Camille Bowen

Have you ever made meatloaf, and found yourself with enough left overs to last the whole week? If you're like me, I do not enjoy eating the same meal more than twice in a row, once for dinner, then lunch the next day. I discovered that a little meatloaf can go a long way, and that does not mean by sprouting legs from sitting too long in the fridge.

The following is a list of things that can be done so your family will not even recognize the meat loaf from the night before. This list is by no means exhaustive, but it should give you a good start, and may spark your own creativity.

1. Whenever you make too much of something, one option is always to divide into individual portion sizes, date, label, and freeze. You can easily grab it out for a quick meal.
2. Easy Chili: Crumble up your leftover meat loaf into a pot. Add a can of kidney beans, rinsed and drained. Add a couple cans of tomato sauce, or your choice of ground or chopped tomatoes with juice (if your tomato base is runny, add a tablespoon of cornmeal). Add a tablespoon of chili powder, half a tablespoon of seasoned salt, and half a tablespoon of brown sugar. Simmer for ½ hour and serve with cheese and sour cream if desired.
3. Shepherd's Pie: Crumble the leftover meat loaf. Stir in a can of cream of mushroom soup and half a can of water or milk. Spread into bottom of casserole dish. Add a layer of your favorite vegetable: if canned just drain and add, if fresh or frozen, cook and drain then add. Top with mashed potatoes and cook on 350 for half an hour.
4. Tater tot casserole: Prepare meat and vegetables like you would for shepherd's pie. On top of the vegetables, put a layer of chopped Velveeta or sliced American cheese. Top with tater tots and cook at 400 for 20-25 min.
5. Chip dip: Mix meat loaf with salsa and Velveeta, or similar cheese. Microwave until cheese is melted. Mix well and serve with tortilla chips.
6. Sloppy Joes: Put meat loaf into a frying pan with ketchup, mustard and barbeque sauce. Simmer for 10-15 minutes on low heat. Serve with pickles on buns.
7. Patty Melts: Slice the meat loaf into medium slices (about burger thickness). On a frying pan or griddle, place a piece of buttered bread, butter side down. Place the meat loaf slice on the bread with a slice of cheese on it. Toast another piece of bread on the griddle for the top. Sauté onion rings and place on the meat loaf and cheese combination. Top with the other piece of bread and serve with desired condiments.
8. Taco Salad: Chop meat loaf in a frying pan and cook on medium heat. Add a package of taco seasoning and amount of water indicated on the package. Simmer for 10-15 minutes. Serve with tortilla chips, lettuce, cheese, sour cream and tomatoes.
9. Spaghetti Sauce: Add crumbled meat loaf to a sauce pan. Add two cans of tomato sauce, ½ tablespoon Italian Seasoning, and 1 teaspoon of salt. Simmer for 15-20 minutes. Serve with your favorite cooked noodles.
10. Biscuits and gravy: Crumble meat loaf into a sauce pan and set to medium heat. Add 2 tablespoons of flour and stir until coated. Add 2 cups of milk and stir until thickened. Add salt and pepper to taste and serve over biscuits.

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An Easy Quick Recipe for Dinner Tonight - Beef Stroganoff

An Easy Quick Recipe for Dinner Tonight - Beef Stroganoff  by Diane Watkins

It seems that when its time to cook dinner, easy quick recipe ideas are hard to find. The secret to getting dinner on the table fast is planning ahead and keeping an arsenal of easy quick recipe ideas for those busy days.

This easy quick recipe features a beef stroganoff that can be on the table in less than 20 minutes. Start the noodles first, because they take the longer to cook than this Stroganoff. You want to use a tender piece of beef, cut across the grain to make sure the meat is tender. You could also use a pound of ground beef instead of the minute steaks. Just brown the beef, then finish this easy quick recipe as directed.

Sour cream is traditional in this dish, but yogurt offers a lower fat option. The flavor will be a little tangy, but delicious. You could also use a fat free sour cream. Be sure to only warm the sauce after the sour cream or yogurt is added, boiling will separate the cream and the texture of the sauce will not be rich and creamy as it should be. This easy quick dinner recipe is perfect on a busy night. Serve with hot buttered noodles and perhaps a salad or green vegetable.

Quick Beef Stroganoff

3 minute steaks, cut into 1/2 inch strips
2 Tablespoons oil
1 onion, sliced
1 clove garlic, crushed (optional)
1 can cream of mushroom soup
1 cup sour cream or plain yogurt
3 ounce can of mushrooms
2 Tablespoons catsup
2 teaspoons Worcestershire sauce

Brown the steak strips in the oil. Add the onion and garlic. Stir fry for 5 minutes until onion is translucent. Combine remaining ingredients, add to meat. Heat on low temperature until flavors blend. (Do not boil.) Serve this easy quick Beef Stroganoff over buttered noodles.

Do you need more quick and easy dinner recipes complete with menu suggestions and shopping lists? Join our newsletter list for more quick dinner recipe ideas like this one. Easy Quick Recipe Ideas at Easy Southern Cooking.

Diane Watkins is a traditional southern style cook. She enjoys cooking, teaching, and writing about good food and family. Easy Southern Cooking.

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Secret Restaurant Chili Recipe - Three Bean Enchilada Chili

Secret Restaurant Chili Recipe - Three Bean Enchilada Chili by Donna Hager

This chili restaurant recipe is a secret restaurant recipe called "Three Bean Enchilada Chili." This chili recipe is somewhat unusual because it uses a secret restaurant enchilada sauce instead of tomatoes and the enchilada sauce contains a secret ingredient as well.

Three Bean Enchilada Chili - three times the flavor plus secret ingredients that makes this a secret chili restaurant recipe!

This chili restaurant recipe is a secret restaurant recipe because it specifically calls for Ancho chile powder, and it does make a difference. And this chili recipe is also somewhat unusual because it uses a secret restaurant enchilada sauce instead of tomatoes!

The Ancho is a dried poblano chile which is then ground into powder. Ancho chiles have a mild, fruity and slightly sweet taste. They start out as fresh green poblano chiles and after being ripened to red and then dried, they become shriveled, smoky and dark brown in color. Left to dry, the chiles can be crushed and made into spice powder or used to season chili and other Mexican dishes such as mole and tacos.

I created this recipe at home, tested it on my husband and then tried it at my restaurant after my husband raved about it and encouraged me to do so. My restaurant customer were pleased he asked me to do so. It is now a favorite restaurant chili recipe.

Three Bean Enchilada Chili Recipe
Chili Restaurant Recipe

Preparation time: 30 minutes for preparing the sauce. Serves 6-8.

1-2 tablespoons vegetable or olive oil
2 pounds lean ground beef, ground chuck or other meat such as chopped chuck steak or even chicken or pork
1 cup onions, chopped
1 cup red, green or yellow bell pepper, chopped
8 cups of my enchilada sauce (recipe below)
One 15-16 ounce can of pinto beans, rinsed and drained
One 15-16 ounce can red or kidney beans, rinsed and drained
One 15-16 ounce can black beans, rinsed and drained
1 tablespoon Ancho chile powder (use Ancho - it makes a difference and makes this a secret restaurant recipe)
1/4 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon sea salt or to taste
1 cup (or to taste) Cheddar or Monterrey Jack cheese, shredded
1/2 cup (or to taste) Green onions, chopped

Heat oil in a 3-4 quart soup pot over medium-high heat, add meat and cook until beginning to brown
Add the onions and peppers and cook until crisp-tender (4-5 minutes), stirring occasionally
Drain meat mixture, add my enchilada sauce, beans and spices and bring to boil
Reduce heat and simmer 15-20 minutes or until meat is tender (if using chopped meat) and flavors are blended
Correct seasoning to your taste
Ladle into bowls and garnish with shredded cheese and green onions and tortilla chips if you like

Serve with cornbread or warm tortillas and enjoy!

Enchilada Sauce
Preparation time: 30 minutes. Serves 6-8.

3 tablespoons vegetable oil, olive oil or bacon drippings
2-3 cloves of garlic, minced
3 tablespoons flour
1 teaspoon ground oregano
2 tablespoons chile powder (Ancho chile powder, if you have it)
1 tablespoon tomato paste (I sometimes use taco sauce)
1 teaspoon salt, or to taste
1/2 teaspoon white pepper
1/4 teaspoon cayenne, optional
4 cups beef stock

Heat oil or bacon drippings in a skillet over low heat and saute the garlic, flour and oregano until golden in color
Add chile powder, 1 cup of beef stock, tomato paste and simmer for 2-3 minutes
Add remaining stock, salt, white pepper and cayenne
Simmer for 20-30 minutes
Correct seasoning

TA-DA! You're done!

Enjoy your Three Bean Enchilada Chili made with this delicious enchilada sauce and the company of those you share it with.

Donna Hager has owned and operated an American-style restaurant for over two decades. More articles and hundreds of recipes can be found on her website that features real restaurant recipes, menus, cooking tips, and much more at Real Restaurant Recipes

Donna is also the author of the new e-cookbook, "Real Restaurant Recipes: Food That Built a Business"

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When It's Cold Outside - It's Chili

When It's Cold Outside - It's Chili by Donna Hager

There are as many different kinds of chili as there are cooks. Will the history of chili tell us where chili originated and what chili recipe is the best?

Actually, I love chili anytime of the year, but during cold weather it is especially good, or as the novelist Margaret Cousins said, "Chili is not so much food as it is a state of mind. Addictions to it are formed early in life and the victims never recover. On cold, blue days in October, I get this passionate yearning for a bowl of chili, and I nearly lose my mind."

There are probably thousands of different chili recipes and I enjoy making and eating a variety of chili recipes. For me, it is a great food adventure. And although I may have my personal favorites, such as my version of a traditional chili, I really don't get too excited if someone else has his favorite that is much different than mine.

Some people like it spicy and hot and some prefer it mildly spiced. Some cooks use ground beef while others insist that the beef should be chopped. There are chili recipes that use chicken, turkey, pork, venison or other rather exotic meats. Some chili recipes use beer or meat stocks as part or all of the cooking liquid.

There are many vegetarian versions of chili as well. The use of vegetable stock and/or tomatoes eliminates the need for meat.

What kinds of beans, if any, should be in a chili? Here, too, you'll find a vast range of preferences. Pinto beans, red beans, kidney beans, black beans or white beans - there are recipes that use each or them or even a combination of several. But you should also know that there were no beans in chili originally!

What kind of chile peppers or chili seasoning should be used and how much? With this the great chili debate really heats up - so to speak. ( Chile refers to the pepper pod. Chili to the creation. )

And the great chili debate is not limited to what chili or chili recipe is best. Some people are so passionate about where the first bowl was made and who made it that they nearly come to blows.

In America, chili is something many people love to cook and eat, and some love to argue about. My Texas friends will undoubtedly defend their chili as the best ( and maybe the only true chili) in the world.

In his book, "Simple Cooking," John Thorpe wrote, "It can only truly be Texas red if it walks the thin line just this side of indigestibility: Damning the mouth that eats it and defying the stomach to digest it, the ingredients are hardly willing to lie in the same pot together."

What is amazing to me, however, is that even among residents of Texas there is disagreement as to the single best chili recipe. That has helped keep "chili cookoffs" alive and well, not only in Texas, but in a number of areas throughout the country. I have never desired to be a chili judge. If their life isn't in jeopardy, their digestive systems may be. When my husband once thought about accepting an invitation to judge such a contest I told him he'd sleep outside that night if he did. He declined the invitation to be a judge, thank goodness.

Is there such a thing as "the original Texas chili?" The history of chili is very unclear about this. There is a recipe that is at least traceable to a cattle range cook, or perhaps it was from the combined offerings of several old cowboys straddled up to a Texas bar. Nobody will swear that this is the first true Texas chili recipe, but most say it seems pretty close. Notice beans.

Chili con Carne Recipe
An "Original" Chili Recipe

Cut up as much meat as you think you will need (any kind will do, but beef is probably best) in pieces about the size of a pecan
Put it in a pot, along with some suet (fat) enough so as the meat won't stick to the sides of the pot
Cook it with about the same amount of wild onions, garlic, oregano, and chiles as you have got meat
Put in some salt
Stir it from time to time and cook it until the meat is as tender as you think it's going to get.

Some chili recipes today are rather "tame" or mild because that is the way some people like it. But the history of chili is pretty clear that there never was anything really mild about chili and there was a very good reason.

Think about it. Even if chili did not originate in Texas, the cattle drives and range cooks certainly helped popularize it.

On the trail, the cook used what meat he had available. If if wasn't fresh-killed beef or buffalo or deer then it was likely jackrabbit or rattlesnake. The range cook certainly feared his own lynching if he tried to feed the cow hands freshly killed beef or buffalo without aging the meat. Out of necessity he had to attempt to disguise the meat's flavor and for this he used what he had on hand: onions, garlic, salt and chile peppers. The range cook also knew that spices helped keep the meat from spoiling. Chili became the meal of the day. And the term "Chili con Carne" is Spanish for "peppers and meat." (See, no beans.)

Some food experts and historians say that San Antonio should be given credit for popularizing chili because it was there that women called "Chili Queens" occupied parts of the Military Plaza and sold their highly seasoned stews called "chili" from small carts. Although these ladies sold chili from carts for many years, it became very popular by 1880. In fact the plaza became known as "La Plaza del Chile con Carne."

And it was then that the "Queens" began to refine and add sophistication to the dish they were selling. They brought it somewhere near todays stage because each one was constantly striving to improve her chili recipe, simply to attract more customers than any of the competition. The desire to cook up the best bowl of chili in the world is at least that old. Apparently chili cookoffs were born.

Here is an example of a Chili Queen's recipe: (Again, no beans)

Chili Queen's Recipe
Original San Antonio Chili

2 pounds beef shoulder, cut into 1/2 inch cubes
1 pound pork shoulder, cut into 1/2 inch cubes
1/2 cup suet (fat from meat, 1/4 cup beef fat, 1/4 cup pork fat)
3 medium-sized onions, chopped
6 garlic cloves, minced
1 quart water
4 ancho chiles
1 serrano chile
6 dried red chiles
1 tablespoon comino seeds, freshly ground (cumin)
2 tablespoons Mexican oregano
Salt to taste

Place lightly floured beef and pork cubes in the pork and beef fat in a heavy chili pot and cook quickly, stirring often
Add onions and garlic and cook until they are tender and limp
Add water to mixture and simmer slowly while preparing chiles
Remove stems and seeds from chiles and chop very finely
Grind chiles in molcajete and add oregano with salt to mixture
Simmer another 2 hours
Remove fat pieces and skim off some fat
Never cook frijoles with chiles and meat
Serve as separate dish.
(Institute of Texan Cultures)

So where was chili invented? Again the history of chili simply indicates there may not be an answer. We know that peppers and spices have existed since the beginning of time. Chile peppers show up in the ancient foods of China, India, Indonesia, Italy, the Caribbean, France, and the Arab states. The green chile pepper was brought to what is now New Mexico in 1598. And strangely enough, Canary Islanders who came to San Antonio as early as 1723 used local peppers, wild onions, garlic, and other spices to cook pungent meat dishes somewhat like the ones they prepared in their native land.

But it is reasonably clear how chili was popularized. The credit must go to the cattle trail cooks and certainly to the Chili Queens of San Antonio.

As a food, how important is chili to certain parts of American life and culture? The famous mountain man, Kit Carson, thought of chili when he supposedly uttered his dying words: "Wish I had time for just one more bowl of chili."

Will we ever be able to crown one single recipe as the best? I don't believe so, and that's fine with me. I think everyone has great fun trying to do so.

The history of chili and its development makes me believe the great chili debate is destined to continue forever.

Click on Three Bean Enchilada Chili for a very special, secret chili restaurant recipe.

Click on Traditional Chili, to access a favorite restaurant chili recipe.

Donna Hager has owned and operated an American-style restaurant for over two decades. More articles and hundreds of recipes can be found on her website that features real restaurant recipes, menus, cooking tips, and much more at Real Restaurant Recipes

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Quick Dinner Recipe - Baked Ham Steak with Pineapple

Quick Dinner Recipe - Baked Ham Steak with Pineapple by Diane Watkins

Are you often rushed in the evenings? Finding it hard to get dinner on the table and still have time for the important things in life? A few easy quick dinner recipe ideas, combined with a little planning will make cooking dinner a pleasure again.

Look for recipes that are simple-with minimum preparation, then let your oven or slow cooker do the work. This recipe features an easy preparation, then cooks quickly in only 20 minutes in the oven while you fix a salad and warm some dinner rolls. Baked Ham Steak with Pineapple is a quick dinner recipe than can help solve tonight's dinner crisis.

You will find these pre-sliced ham steaks vacuum packed in the meat department of your grocery. Sizes range from 1 to 2 pounds. This recipe calls for 1 1/2 pound, but choose a steak that will serve your family. If it is much smaller, then cook for a little less time. This serves 4 generously.

Quick Dinner Recipe: Baked Ham Steak with Pineapple

1 1/2 pound ham steak
1 can pineapple rings
brown sugar

1. Preheat the oven to 375 degrees F.
2. Trim off or slice through the fat on the edge of the ham in several places to prevent curling in the pan.
3. Place the ham steak in a shallow ovenproof pan and place the pineapple slices on top. Pour the pineapple juice over all.
4. Place the ham steak in the oven and bake for 20 minutes (uncovered).
5. After 20 minutes, remove the pan from the oven and turn the oven up to broil.
6. Baste the ham with the pan juices. Sprinkle a little brown sugar over the pineapple slices and dust with cinnamon.
7. Return to oven and broil for 3 to 5 minutes or until the pineapple is lightly browned. Serve each ham steak with a pineapple slice.

Serve with a tossed salad and dinner rolls for an easy quick dinner recipe solution. I hope that this menu will find its way onto your table soon.

Do you need more healthy quick dinner recipe ideas complete with menu suggestions and shopping lists? Join our newsletter list for more healthy quick dinner recipe ideas like this one at Quick Dinner Recipe Ideas From Easy Southern Cooking.

Diane Watkins is a busy cook, teacher, and mother. She enjoys cooking and writing about cooking at Easy Southern Cooking.

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A Healthy Quick Dinner Recipe For Busy Families - Orange Chicken

A Healthy Quick Dinner Recipe For Busy Families - Orange Chicken by Diane Watkins

It seems that our days are getting busier, and it's often hard to get a healthy quick dinner recipe on the table at a reasonable time. Family dinners are an important part of the day and worth planning ahead to make sure there is a healthy quick dinner recipe available. Finding healthy quick, easy recipe ideas can be a challenge, but with a little planning ahead cooking dinner can be a snap.

Plan a weeks worth of menus in advance and shop using a list. This will save you money on impulse items, and you will have a healthy quick menu planned for every night of the week. When planning, be sure to take into account any regular weekly activities such as little league or dance lessons. Sometimes a crock pot meal or a cook ahead entree is best for these nights.

Here is a healthy quick dinner recipe that is simple to prepare, then cooks quickly in only 15 minutes in the oven while you prepare a box of rice pilaf and green vegetable. This healthy quick dinner recipe will help solve tonight's dinner crisis and provide you with a winning entree fit for a company meal. As a bonus, it can be halved or expanded to fit the number of servings needed and uses only one bowl and one baking dish, so cleanup is easy.
If you're a dark meat fan, you could also use chicken thighs and legs for this recipe, but you would need to adjust the cooking time accordingly.

Healthy Quick and Easy Orange Chicken

4 chicken breast halves, skinned and boned
2 tablespoons butter or margarine, melted
1/2 teaspoon paprika
1/4 cup finely chopped onion
1 teaspoon salt
1/4 teaspoon dried rosemary, crumbled
pinch black pepper
1 cup orange juice
grated rind of 1 orange

1. Preheat the oven to 350 degrees F.
2. Arrange the chicken breasts in a 13x9x2" baking dish
3. Drizzle the chicken with the melted butter and sprinkle with paprika.
4. Combine the remaining ingredients and pour over the chicken.
5. Bake uncovered for 15 minutes, until fork tender, basting occasionally with the pan juices.

Serving Suggestion: Serve with a wild rice pilaf and green beans or a salad.

Do you need more healthy quick dinner recipe ideas complete with menu suggestions and shopping lists? Join our newsletter list for more healthy quick dinner recipe ideas like this one at Healthy Quick Dinner Recipe Ideas From Easy Southern Cooking.

Diane Watkins is a busy cook, teacher, and mother. She enjoys cooking and writing about cooking at Easy Southern Cooking.

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Step By Step On Soup Making

Step By Step On Soup Making  by Jack Sands

Lean, juicy beef, mutton, and veal, form the basis of all good soups; therefore it is advisable to procure those pieces which afford the richest succulence, and such as are fresh-killed. Stale meat renders them bad, and fat is not so well adapted for making them. The principal art in composing good rich soup, is so to proportion the several ingredients that the flavour of one shall not predominate over another, and that all the articles of which it is composed, shall form an agreeable whole. To accomplish this, care must be taken that the roots and herbs are perfectly well cleaned, and that the water is proportioned to the quantity of meat and other ingredients.

Generally a quart of water may be allowed to a pound of meat for soups, and half the quantity for gravies. In making soups or gravies, gentle stewing or simmering is incomparably the best. It may be remarked, however, that a really good soup can never be made but in a well-closed vessel, although, perhaps, greater wholesomeness is obtained by an occasional exposure to the air.

Soups will, in general, take from three to six hours doing, and are much better prepared the day before they are wanted. When the soup is cold, the fat may be much more easily and completely removed; and when it is poured off, care must be taken not to disturb the settlings at the bottom of the vessel, which are so fine that they will escape through a sieve.

A tamis is the best strainer, and if the soup is strained while it is hot, let the tamis or cloth be previously soaked in cold water. Clear soups must be perfectly transparent, and thickened soups about the consistence of cream. To thicken and give body to soups and gravies, potato-mucilage, arrow-root, bread-raspings, isinglass, flour and butter, barley, rice, or oatmeal, in a little water rubbed well together, are used.

A piece of boiled beef pounded to a pulp, with a bit of butter and flour, and rubbed through a sieve, and gradually incorporated with the soup, will be found an excellent addition. When the soup appears to be too thin or too weak , the cover of the boiler should be taken off, and the contents allowed to boil till some of the watery parts have evaporated; or some of the thickening materials, above mentioned, should be added. When soups and gravies are kept from day to day in hot weather, they should be warmed up every day, and put into fresh scalded pans or tureens, and placed in a cool cellar. In temperate weather, every other day may be sufficient.

Various herbs and vegetables are required for the purpose of making soups and gravies. Of these the principal are, Scotch barley, pearl barley, wheat flour, oatmeal, bread-raspings, pease, beans, rice, vermicelli, macaroni, isinglass, potato-mucilage, mushroom or mushroom ketchup, champignons, parsnips, carrots, beetroot, turnips, garlic, shalots and onions. Sliced onions, fried with butter and flour till they are browned, and then rubbed through a sieve, are excellent to heighten the colour and flavour of brown soups and sauces, and form the basis of many of the fine relishes furnished by the cook. The older and drier the onion, the stronger will be its flavour. Leeks, cucumber, or burnet vinegar; celery or celery-seed pounded. The latter, though equally strong, does not impart the delicate sweetness of the fresh vegetable; and when used as a substitute, its flavour should be corrected by the addition of a bit of sugar. Cress-seed, parsley, common thyme, lemon thyme, orange thyme, knotted marjoram, sage, mint, winter savoury, and basil. As fresh green basil is seldom to be procured, and its fine flavour is soon lost, the best way of preserving the extract is by pouring wine on the fresh leaves.

For the seasoning of soups, bay-leaves, tomato, tarragon, chervil, burnet, allspice, cinnamon, ginger, nutmeg, clove, mace, black and white pepper, essence of anchovy, lemon-peel, and juice, and Seville orange-juice, are all taken. The latter imparts a finer flavour than the lemon, and the acid is much milder. These materials, with wine, mushroom ketchup, Harvey's sauce, tomato sauce, combined in various proportions, are, with other ingredients, manipulated into an almost endless variety of excellent soups and gravies. Soups, which are intended to constitute the principal part of a meal, certainly ought not to be flavoured like sauces, which are only designed to give a relish to some particular dish.

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