Recipe Playbook

Suddenly found yourself caught in a life without meal plans, with no cooking experience, and miles away from home? Recipe playbook aims to provide interesting stories and survival instructions on how to make simple balanced dishes that fits your busy schedule.Try this one! 


The latest detox food that is proven to work is common, inexpensive and available in your grocery aisle

A study published in the Cancer Prevention Research on June 9, 2014 examined how using freeze-dried broccoli powder affected the excretion of air pollutants in people who live in Jiangsu Province, China.  In the study, a drink made with 47:47:6 (water: pineapple juice: lime juice) with or without freeze-dried broccoli powder were given to research subjects.  The results showed those who consumed the powder-containing drink had an increase excretion rate of carcinogen benzene by 61% and pollutant byproduct acrolein by 23%.  In other words, broccoli sprouts actually enhanced the detoxication of some airborne pollutants. 

Legend has it that Drusus Ceasar, “the son of Roman Emperor Tiberius was so infatuated with broccoli that he refused to eat all other foods except broccoli à la apicius (made with a mixture of broccoli, cumin, coriander seeds, chopped onion, oil and sun-made wine) for an entire month."   


Microwaved Fat-free Sweet Potato Chips
 
If you happen to be near the International Potato Center in Mozambique, you just might catch a glimpse of a land cruiser with the words “batata doce de polpa alaranjada” which means orange flesh sweet potato aka OFSP.  That’s because health organizations are trying to save lives and prevent blindness by encouraging its cultivation and consumption.  Not only is it high in vitamin A, it has also been used in combination with alternative medicine to successfully treat constipation in research studies. 
This recipe aims to turn your old junk food into a new healthy snack that you can easily make anytime you have a craving for something sweet or salty. 
 
Ingredients:
 
Sweet potatoes or regular potatoes
Flavoring such as vinegar, salt or pepper
 
Recipe:
 
Thinly slice potatoes or sweet potatoes with a knife or mandoline
Arrange in single layer on a microwave-safe plate
Season with flavor of choice or without
Microwave 3-4 minutes or until lightly brown

 
How much fruits and vegetables should I eat? 


One of the most famous nutrition advices came from World Health Organization’s recommendation of eating at least “400g of fruits and vegetables per day (excluding potatoes and other starchy tubers) for the prevention of chronic diseases such as heart disease, cancer, diabetes, obesity …”   It is promoted in various countries in the campaign known as 5-a-day.  How did they get five a day?  Each serving of fruits and vegetables is approximately 80g.  To obtain 400 g of fruits and vegetables, that’s a total of about five servings.  It’s been a little more than 10 years passed since the launch of the 5-a-day campaign.  The most recent 2017 study found benefits when doubling 400g to 800g or increasing from 5 to 10 servings a day but 5-a-day is still a good goal if you are not consistently hitting that target.  Most importantly, more fruits and vegetables alone is not sufficient for a healthy dietary lifestyle, it has to include the necessary food groups to be considered as balanced. 

See World Health Organization’s recommendations here

See what 80g of fruit and vegetables look like here

See the 2017 study here