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Fresh Strawberry and Avocado Salad

Nothing says FRESH like LEMONS..

AVOCADO is a large berry with a single seed and has much more fat than other fruit. Grown mostly in Central America and Mexico avocado trees can live up to 400 years......

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Everyday Living Food & Lifestyle

Summer Fresh Strawberry and Avocado Salad

Avocado is a large berry with a single seed and has much more fat than other fruit. Grown mostly in Central America and Mexico avocado trees can live up to 400 years.

Avocados have yellow or green flesh, a nutty flavour and are very popular in vegetarian cuisine. They are considered “heart friendly” as their fat is mono unsaturated plus they are gluten and cholesterol free and contain vitamins B, E, K, omega 3 fats and potassium.

Loaded with fiber avocados can be added to smoothies, used as a substitute for meat in salads and sandwiches, as a spread on tortillas or sushi.

The flesh of avocados can be prevented from browning by adding lime or lemon juice. Avocado slices can be added to hamburgers, soups or served with fresh strawberries and spinach leaves as shown in the recipe for SUMMER FRESH STRAWBERRY AND AVOCADO SALAD.

Prep Time: 15 min Cook Time: 15 min Marinade Time: 6 – 24 Hour Servings: 3 - 4

Ingredients:

  • • 150 gm fresh spinach leaves
  • • 500 gm fresh strawberries cut in halves
  • • 2 avocados
  • • 1⁄2 small red onion finely sliced
  • • 1⁄2 cup shredded almonds
  • • 1⁄2 cup olive oil
  • • 1 tbsp grainy Dijon mustard
  • • 2 tbsps maple syrup
  • • 1 tbsp lemon juice
  • • 1⁄2 tsp salt
  • • 1⁄4 tsp coarsely ground black pepper
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directions:

Prepare dressing by combining the olive oil, Dijon mustard, maple syrup, lemon juice, salt and black pepper in a small bowl or jar, blend well and set aside.

Place the washed spinach, strawberries and sliced onion in a large bowl. Peel the avocados remove the seeds, slice and add to the salad mixture. Drizzle with the prepared dressing and gently toss until all the ingredients are combined. Garnish with shaved almonds and serve.

Bon Apetit....

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Lemon Chicken Salad

One Pan Chicken Fajitas

Originating in South and Central America, Bell Peppers have been cultivated for thousands of years. Available in a variety of colours, red, orange, yellow, green and even purple they are......

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One Pan Chicken Fajitas

Originating in South and Central America, Bell Peppers have been cultivated for thousands of years. Available in a variety of colours, red, orange, yellow, green and even purple they are related to chilli peppers, tomatoes and breadfruit.

All bell peppers start out as green but their colour and ripeness depends on the amount of time the pepper spends on the plant. Red peppers are more ripe and their flavour is typically sweeter and milder and generally easier for most people to digest. They can be eaten raw, cooked, dried or powdered.

Bell peppers are an excellent addition to a healthy diet as they are mainly composed of water with smaller amounts of carbohydrates, protein, fiber and fat. Rich in many vitamins, antioxidants and carotenoids they are beneficial for eye health and reduced risk of anaemia.

Peppers can be enjoyed as a snack, in a salad, stuffed, grilled, roasted, pickled, raw or sautéed as shown in the ONE PAN CHICKEN FAJITAS recipe below.

Prep Time: 15 min Cook Time: 15 minServings: 4

Ingredients:

  • • 3 boneless chicken breasts
  • • 1 medium white onion
  • • 1 lime
  • • 3 red and yellow bell peppers
  • • 5 tbsps extra virgin olive oil
  • • 3/4 tsp chilli powder
  • • 1/2 tsp paprika
  • • 1/2 tsp garlic powder
  • • 1/2 tsp cumin powder
  • • 1/4 tsp black pepper
  • • 1/4 tsp oregano
  • • Salt to taste
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Directions:

Slice onion and bell peppers (seeds and stems removed) into 1/4” thick slices.

In a small mixing bowl combine 3 tbsps of olive oil, juice of half a lime, chilli and garlic powder, paprika, cumin, black pepper, oregano and salt to taste. Slice chicken breasts into thin strips and add to the spice mixture.

Add half the chicken pieces to a large non- stick frying pan or skillet and saute over medium to high heat until cooked, about 4 to 5 minutes. Remove from pan and repeat with remaining chicken.

Set cooked chicken aside and add 2 tbsps of olive oil and the sliced onions to the frying pan. Saute for two minutes then add the sliced peppers and continue sauteeing until peppers are cooked and brown at the edges. Add the cooked chicken and combine with the peppers and onion until heated through.

Serve Chicken Fajitas over warm tortillas with a squeeze of lime, avocado, sour cream and pica de gallo.

Bon Apetit....

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Decadent Curry Chicken Salad

Shrimp and Rice Noodle Stirfry

SEAFOOD have a variety of nutrients that contribute to our wellbeing and are also low in calories. A great source of lean protein, seafood is good for our eyes, heart, brain, muscles, skin....

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Shrimp and Rice Noodle Stirfry

SEAFOOD have a variety of nutrients that contribute to our wellbeing and are also low in calories.

A great source of lean protein, seafood is good for our eyes, heart, brain, muscles, skin and bones.

Generally fatty fish such as salmon and mackerel are better as they contain fat soluble nutrients our bodies can absorb.

Raw shrimp should be firm and their shells should always be translucent, greyish green, light pink or a pinkish tan in colour.

Delicious, healthy, cost effective and easy to prepare as shown in the recipe SHRIMP AND RICE NOODLE STIRFRY below.

Prep Time: 15 min Cook Time: 15 min Servings: 3 - 4

Ingredients:

  • • 225 gm rice noodles
  • • 16 jumbo size shrimp
  • • 1⁄2 red pepper thinly sliced
  • • 16 snowpeas
  • • 12 baby carrots sliced
  • • 8 brocoli florets
  • • 4 green onions thinly sliced
  • • 4 tbsps vegetable oil
  • • 4 -5 tbsps dark soya sauce
  • • 4 tbsps Green Curry Paste
  • • 1 tbsp Red chilli flakes
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Directions:

Prepare rice noodles in accordance with package instructions, drain and set aside.

Heat 3 tbsps of oil in a wok or skillet, add green onions and saute until they turn a light brown. Add the sliced carrots, red peppoer, broccoli and snow peas and stirfry for about 5 minutes or until tender then add the green curry paste and soya sauce and saute for another 2- 3 minutes. Remove from heat while you cook the shrimp.

In a frying pan or wok heat the remaining oil, add the shrimp and saute for 3 to 4 minutes or until the shrimp turn pink and are no longer translucent.

Add cooked shrimp and noodles to the veggies and return skillet to the stove allowing it to heat through before serving. Garnish individual bowls with sliced green onion and some chilli peppers if desired.

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Decadent Curry Chicken Salad

Ham and Pineapple Bake

CHEAP AND EASY TO PREPARE EGGS are an inexpensive source of high quality protein. Eating enough protein can help with weight loss, increase muscle mass, optimize bone health and lower.....

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Ham and Pineapple Bake

CHEAP AND EASY TO PREPARE EGGS are an inexpensive source of high quality protein. Eating enough protein can help with weight loss, increase muscle mass, optimize bone health and lower blood pressure.

A whole egg contains a tiny bit of every nutrient you need and there are many ways to prepare eggs but poaching or boiling them preserves most of their nutritional benefits.

Tasty and filling, eggs have been popular for thousands of years and in many cultures eggs are a symbol of new life, fertility and re birth.

Eggs are a breakfast mainstay and frittatas, quiches, burritos, quesadillas, devilled, pickled or creamed eggs are just some of the delicious ways to consume eggs.

HAM AND PINEAPPLE BAKE can be enjoyed any time of the day and pairs well with a side of fingerling potatoes and a tossed salad.

Prep Time: 20 min Cook Time: 45 min Servings: 4-6

Ingredients:

  • • 1 small loaf of French bread
  • • 4 tbsps butter
  • • 1/2 lb cooked ham cut into small pieces
  • • 1 cup shredded cheddar cheese
  • • 3/4 cup drained pineapple bits
  • • 4 eggs
  • • 2 1/4 cups milk
  • • 1 tsp ground mustard
  • • 1/2 tsp salt
  • • 1/2 tsp black pepper
  • • 1 tbsp chopped chives
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Directions:

Butter a medium size glass baking dish. Slice the French bread and then spread butter on one side of each slice. Next slice the bread into one inch cubes and place in baking dish. Spread the ham cubes and pineapple bits on top of the bread and sprinkle with cheddar cheese.

In a mixing bowl, beat the eggs and then blend in the mustard, salt, pepper, milk and chives. Pour the mixture evenly over the bread mixture. Cover tightly with saran wrap and refrigerate overnight.

The next day Pre heat oven to 350 degrees Fahrenheit.

Remove baking dish from refrigerator and place on middle rack of oven. Bake un-covered for 45 minutes or until puffed and golden in colour. A knife inserted in the center should come out clean. Serve immediately.

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About Me

Jennifer

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As a child growing up in New Delhi, it was perfectly reasonable to expect food to materialize on my parent’s dining table, without any effort on my part. Delicious meals were prepared and served three times a day by our caring, smiling cook and his assistant.

So it is no surprise that our kitchen was a constant hub of activity, where the slicing and dicing of vegetables, the washing and soaking of lentils, the kneading of dough, the grinding of spices and most importantly the exchange of gossip was an on-going occurrence....

Our cook was entrusted with the purchase of fresh fruit, vegetables, poultry, fish and herbs on a daily basis. He took immense pleasure in his trips to the street market where he could bargain and coerce the vendors into giving him food for less than the advertised price. It was understood that any savings made in this respect were his to keep. I think you would agree a happy cook was a safer option than a disgruntled one. The noise and hustle of the street market was everywhere and it was also where customers were encouraged to hand pick their produce from heavily laden carts or from colourful piles on the sidewalk.

Presented with this visual abundance of food, a child could be forgiven for being un-aware of food scarcity, hunger and malnutrition that existed on the boundaries of every neighbourhood.

My interest in cooking truly started with the abrupt ending of my childhood. Married at the age of twenty, I dutifully followed my husband to London, U.K. (it was the last dutiful thing I ever did) where he was working towards his professional designation.

Did I mention culture shock because it would be an understatement. Overnight I had to adapt to living in a small space, sharing a bathroom with strangers and shopping and cooking on a shoestring budget.

In time, determination and persistence led to cooking success, at least most of the time, and the caring, smiling cook at my dining table was me.

The recipes in COOK LAUGH LIVE are based on a life lived on three continents. They are easy to follow, use inexpensive ingredients found in your local supermarket, are relatively healthy and nutritious and do not require a lot of time or skill to prepare.

THE PURSUIT AND DISCOVERY OF OLD AND NEW RECIPES BEGINS IN MY KITCHEN BUT ENDS IN YOURS…

Thank you for being here.

Bon Apetit

Jennifer

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Eggs Natures Perfect Food

January 25th, 2024

EGGS ARE TASTY, FILLING AND GOOD FOR YOUR HEALTH AND ONE OF THE FEW FOODS THAT SHOULD BE CLASSIFIED AS A SUPERFOOD. A WHOLE EGG CONTAINS A LITTLE BIT OF EVERY NUTRIENT YOU NEED.

Cheap and easy to prepare they are an inexpensive source of high quality protein. Eating enough protein can help with weight loss, increase muscle mass, optimize bone health and lower blood pressure.

To stay healthy and carry out basic activities we need a broad range of nutrients which we can get from fruits, vegetables, whole grain pastas and breads, some dairy, meats, fish and eggs.

There are reasons why we eat chicken eggs versus duck or turkey eggs – chickens lay more eggs, they consume less feed and they need less nesting space. Eggs have been popular for thousands of years and the ancient Romans ate peafowl eggs and the Chinese enjoyed....

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Eggs Natures Perfect Food

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EGGS ARE TASTY, FILLING AND GOOD FOR YOUR HEALTH AND ONE OF THE FEW FOODS THAT SHOULD BE CLASSIFIED AS A SUPERFOOD. A WHOLE EGG CONTAINS A LITTLE BIT OF EVERY NUTRIENT YOU NEED.

Cheap and easy to prepare they are an inexpensive source of high quality protein. Eating enough protein can help with weight loss, increase muscle mass, optimize bone health and lower blood pressure.

To stay healthy and carry out basic activities we need a broad range of nutrients which we can get from fruits, vegetables, whole grain pastas and breads, some dairy, meats, fish and eggs.

There are reasons why we eat chicken eggs versus duck or turkey eggs – chickens lay more eggs, they consume less feed and they need less nesting space. Eggs have been popular for thousands of years and the ancient Romans ate peafowl eggs and the Chinese enjoyed pigeon eggs. Quail, goose, hilsa or fish eggs such as caviar are all packed with essential nutrients. Mention should also be made of Ostrich and Emu eggs which are the largest edible eggs, weighing about 1 – 2 Kg each. Twenty times the size of a chicken egg ostrich eggs have a thick, hard shell and a mild and buttery flavour and can be used the same way as you would any other egg.

An extremely versatile ingredient eggs are not just for eating but are used to make homemade beauty products such as Face Masks (promotes cell regeneration, skin tightening and removal of excess oil and dead skin), garden fertilizer, compost, added to bird seed and act as a deterrent for garden pests. In many cultures the egg is a symbol of new life, fertility and re birth.

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EGGS ARE A BREAKFAST MAINSTAY and a baking essential. Blue, green, brown or white eggs may have different colours but there is no difference in nutrition or taste between them. An average hen lays 300 – 325 eggs per year and as hens age their eggs become larger. The colour of the yolk depends on the hen’s diet and age and a hen will typically turn her egg dozens of times a day to keep the yolk from sticking to the side.

EGG WHITES contain 60% of the total protein in an egg while the yolk contains more saturated fat and cholesterol. The majority of people eating eggs are not adversely affected by the cholesterol in eggs and for healthy people eggs have no negative effects on heart health.

The fatty acids in yolks have anti-inflammatory and antioxidant properties and may positively impact memory and muscle mass. Eggs are a high quality, lean protein and a single large egg contains 6 gms of it plus hens raised on pasture or fed omega 3 enriched feeds tend to be much higher in omega 3 fatty acids. Omega 3 fatty acids reduce blood levels of triglycerides which are a risk factor for heart disease.

Eggs contain Vitamins A, D, E, B6, calcium, iron and zinc and are also a source of choline which is important for cellular maintenance, brain development and memory.

One egg has only 72 calories and there are many ways to prepare eggs but poaching or boiling them preserves most of their nutritional benefits.

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Some healthy ways to consume eggs:

  • Hard boiled eggs
  • Soft boiled eggs
  • Poached eggs
  • Egg Bites
  • Baked eggs
  • Scrambled eggs – add low fat cheese, onion, chives, tomatoes, asparagus or diced potatoes
  • Rice or Ramen Bowl topping

Some not so healthy but delicious ways to consume eggs:

  • Fried eggs - sunny side up, over easy or over hard (use olive or avocado oil and a non stick frying pan)
  • Frittata
  • Eggs Benedict
  • Quiche
  • Devilled eggs
  • Breakfast burritos or quesadillas
  • Egg salad – use in a sandwich
  • Creamed eggs – diced hard boiled eggs with white gravy served on toast
  • Pickled eggs
  • Custard – Crème Caramel or Crème Brulee

Quick and simple to cook, eggs are also used in the preparation of pasta, salad dressings, cookies, cakes and ice cream. Butter does have nutritional value but liquid fats like olive or avocado oil are the better choice in cooking eggs as they are rich in heart healthy unsaturated fats.

If using non-stick frying pans make sure to replace them once the coating starts to degrade or about every three to five years. Alternatively you could also use stainless steel, ceramic or enamel coated cast iron pans.

Frying Pans on Amazon

Until next week..

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Published weekly HELLO PLANET focuses on topics that are interesting, informative and engaging. See you here next Thursday and WELCOME TO THE CONVERSATION.

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