Japanese Beef Curry ビーフカレー • Just One Cookbook

Oleh : WarungQQ

Made with beef, potatoes, carrots, mushrooms, and curry roux, this savory and hearty Japanese Beef Curry makes for a fabulous introduction to new curry eaters. Adapted to Japanese tastes, it’s mild and sweet with a stew-like consistency. Even children enjoy it thoroughly! You have to give this easy recipe a try.

A Japanese plate containing steamed rice and Japanese beef curry garnished with pickles.

Japanese Curry Rice or Karē Raisu (カレーライス) is an extremely popular dish for all ages in Japan. We adore our curry so much that it is considered one of the country’s national dishes along with ramen and gyoza! In this recipe, I’m bringing you a most comforting Japanese Beef Curry (ビーフカレー).

This takes a bit of preparation compared to the Japanese Chicken Curry but the end result is totally worth the effort and time. It’s a hearty stew that will satisfy your deepest craving.

What is Japanese Curry?

In case you’ve never tried Japanese curry, I want to quickly introduce it to you as it is quite different from Indian or Thai curry or any other rendition of curry for that matter.

The dish has a long history in Japan and was in fact introduced by the British Royal Navy during the Meiji Restoration 150 years ago. However, it was not until the early twentieth century that curry became a mainstream staple in Japanese households. 

A classic Japanese curry commonly features tender morsels of meat, potatoes, sweet bites of onions and carrots, and a thick brown sauce that whispers in a gentle sweetness.

Although most spice aficionados would describe Japanese curry as mellow, the degree of spiciness varies depending how you’d make it. One can always bring up the chili heat if preferred.

Today, you can find many versions of Japanese curry, with some featuring unique local ingredients and produce.

The Key Ingredient: Japanese Curry Roux

To make Japanese curry, the recipes almost always include a box of Japanese curry roux, which can be found at Japanese and Asian supermarkets or in an Asian food aisle at your local grocery stores.

Japanese Curry Roux | Easy Japanese Recipes at JustOneCookbook.com

All the curry spices are packed in a form of solid roux resembling a block of baking chocolate. You can find them being labeled according to the spice levels of mild, medium hot, or hot.

Younger children can easily enjoy the “mild” level and now that my kids are older, I mix the mild and the medium-hot for my curries. For those who have toddlers, there is even a Japanese curry roux for toddlers that you may find at Japanese grocery stores.

For those who prefer tingling heat, the “hot” might not be enough for you, but you can certainly punch things up by adding in some cayenne pepper and black pepper.

Adding Flavor Boosters

To avoid “out of the box” taste, it’s very common to mix 2-3 different brands of the Japanese curry roux and add different condiments to enhance the flavor for the curry sauce. We’ll talk more about it in the cooking tip section below.

Homemade Curry Roux

Not a fan of store-bought curry roux? No problem! You can make it from scratch.

A enamel tray containing homemade Japanese curry roux blocks.
Homemade Curry Roux

You need 4-5 ingredients to make this curry roux: Butter, flour, Japanese curry powder, and garam masala (and cayenne pepper for the spicy version).

When you have time to make curry roux, make a double batch, and store it in the freezer for later use!

A Japanese plate containing steamed rice and Japanese beef curry garnished with pickles.

How to Make Japanese Beef Curry

Ingredients You’ll Need

  • Beef (My top choice is chuck roast; read more later)
  • Veggies: onions, potatoes, carrots
  • Mushrooms
  • Garlic and ginger
  • Wine
  • Beef stock/broth
  • Seasonings: tomato paste, Japanese curry powder, Japanese curry roux, bay leaf, etc
  • Optional add-ins: grated apple, milk, Worcestershire sauce

Overview: Cooking Steps

  1. Cut the onions and start sautéing them until tender and caramelized.
  2. Meanwhile, cut all the vegetables and beef.
  3. Sear the beef and add it to the caramelized onion.
  4. Add the wine, stock, carrots, mushrooms, and seasonings, and cook for 2 hours (add the potatoes 15 minutes prior to finish cooking in order to save their shape).
  5. Add Japanese curry roux and serve with rice!
Beef Curry

5 Important Cooking Tips

1. Get Chuck Roast instead of Stew Beef

Butcher counters sell pre-cut stew beef. This cut is more economical because it’s made up of the odds and ends from other different cuts. Chuck roast, on the other hand, is from the shoulder muscles, and while initially quite tough, cubes of chuck roast can break down into tender, succulent, flavorful meat after cooking low and slow.

So, for a delicious Japanese curry (and of course any beef stew recipe), I strongly recommend getting chuck roast.

For really tender meat, it usually takes two hours. Do not rush the cooking process. Otherwise, the beef will be tough and chewy. Make sure there’s enough liquid and keep an eye on the dish. If the recipe calls for less than 1 hour for cooking the beef, it can’t be good.

If you can’t get chuck roast, try round roast, rump roast, or pot roast.

2. Sear the Meat

This is an essential step if you want to make the most flavorful meat. Searing caramelizes the natural sugars in the meat and browns the proteins, forming a bronze crust on the surface that amplifies the savory flavor of the finished dish.

Once the sauce is thickened, you will be rewarded with a delicious curry with tender pieces of meat in a rich, velvety sauce.

3. Caramelize the Onions

When you slow cook the onions over an extended period of time, the natural sugars in the onions caramelize, bringing out their sweetness and making them extremely flavorful. It takes time, but you can always get the other prep work done while sautéing the onions.

4. Personalize Your Curry with Flavor Boosters

The beauty of curry is its room for customization. Every cook has the freedom to enhance and personalize the flavors with different ingredients (some can be unexpected). You can see the full list in my Japanese Chicken Curry recipe, but here are some of my favorite ones:

  • Grated apple
  • Honey
  • Ketchup
  • Butter (Add with roux)
  • Garlic (Add while sauteeing)
  • Ginger (Add while sauteeing)
  • Milk
  • Red wine
  • Soy sauce
  • Tonkatsu sauce or Worcestershire Sauce

Pair one or two of the above with the main ingredients of your curry. For example, I don’t use red wine unless it’s for a beef curry. Try out different combinations or change up the proportions to see what you like.

5. Add the Potatoes 15 Minutes Before Finishing

Because the beef needs to be simmered for about 2 hours, I like to add the russet potatoes toward the end of simmering. That way, we’ll retain the shape of the potatoes instead of them being dissolved into the curry sauce.

You can use Yukon gold potatoes, which tend to keep their shape. But I like the floury, light, and fluffy texture of russet potatoes for the curry.

A black staub containing Japanese beef curry.

How to Serve the Curry

Japanese curry is almost always served with steamed rice. I have detailed instructions on how to cook Japanese short-grain rice in a pot over the stove, a rice cooker, an Instant Pot, or a donabe (Japanese clay pot).

Serve the steamed rice in half of a shallow bowl, and then add piping-hot curry sauce to fill up the other half of the bowl.

Typically, the Japanese curry is garnished with fukujinzuke (red pickled radish) and rakko (pickled shallots). Put the extra pickles in a bowl/plate on the table so you can add more as you eat.

How to Store Japanese Beef Curry

You can keep the leftovers in an airtight glass container and store them in the refrigerator for up to 3 days or in the freezer for a month. The texture of the potatoes will change in the freezer, so I recommend removing them before freezing.

Defrost the frozen curry in the refrigerator for 24 hours and reheat in a pot to serve. If needed, add ¼ to ½ cup (60-120 ml) of water to dilute the curry when reheating.

A Japanese plate containing steamed rice and Japanese beef curry garnished with pickles.

FAQs

I don’t have 3 hours to make curry. Are there any other recipes that are quicker?

If you want to cut down on the simmering time for beef curry, you can make my Instant Pot Pressure Cooker Japanese Curry recipe.

Or try my Japanese Chicken Curry or Japanese Seafood Curry!

My broth disappeared while cooking!

When you simmer stews like this for a long period of time, it’s very important to use a heavy-bottomed pot with a tight-fitting lid. The pot I use is Staub brand and their lid seals perfectly. Le Creuset is okay, but I still see some evaporation from the gap between the lid and the pot.

Can I make a vegetarian version?

Japanese curry usually includes a protein of your choice (usually beef, chicken, pork, or seafood), onions, potatoes, and carrots. For a vegetarian option, you can add firm tofu right before you serve just to heat it through. 

Why is my meat tough and chewy after cooking?

First, I recommend getting chuck roast instead of stew beef. Beef stew meat is typically made up of the odds and ends from other different cuts. Chuck roast is a pretty tough cut, but after cooking low and slow, it becomes melt-in-your-mouth tender.

Secondly, you do need to cook it for 2 hours as all the beef stew recipes do. Do not rush it. Otherwise, the beef will be tough and chewy. Make sure there’s enough liquid and keep an eye on the dish.

A Japanese plate containing steamed rice and Japanese beef curry garnished with pickles.

What to Serve with This Japanese Beef Curry

More Japanese Curry Recipes You’ll Love

A Japanese plate containing steamed rice and Japanese beef curry garnished with pickles.

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A Japanese plate containing steamed rice and Japanese beef curry garnished with pickles.

Japanese Beef Curry

Made with beef, potatoes, carrots, mushrooms, and curry roux, this savory and hearty Japanese Beef Curry makes for a fabulous introduction to new curry eaters. Adapted to Japanese tastes, it’s mild and sweet with a stew-like consistency. Even children enjoy it thoroughly! You have to give this easy recipe a try.

Prep Time: 10 mins

Cook Time: 2 hrs 50 mins

Total Time: 3 hrs

Ingredients 

 

  • 2 onions (large; 1¼ lb, 567 g for 8 servings)
  • 2 Tbsp neutral-flavored oil (vegetable, rice bran, canola, etc.) (divided for the onions and beef)
  • 2 Tbsp unsalted butter (divided for the onions and beef)
  • 1 russet potato (11 oz, 309 g for 8 servings)
  • 1 carrot (large; 8 oz, 230 g for 8 servings)
  • 6 cremini mushrooms (2.6 oz, 80 g for 8 servings)
  • 1 knob ginger (1 inch, 2.5 cm; ½ tsp grated for 8 servings)
  • 1 clove garlic (minced)
  • lb boneless chuck roast (I recommend chuck roast for its tenderness and higher quality; you can use stew beef as it’s slightly more economical, but it’s made up of bits and pieces leftover from carving the chuck roasts, so the meat is not as tender)
  • ¼ tsp kosher salt (Diamond Crystal; use half for table salt)
  • ¼ tsp freshly ground black pepper
  • 1 Tbsp all-purpose flour (plain flour)
  • ½ cup red wine
  • ½ Tbsp Japanese curry powder
  • 1 Tbsp tomato paste (or ketchup)
  • 4 cups beef stock/broth (1 QT for 8 servings; store-bought beef stock is often salted; for less sodium intake, use 2 cups/480 ml beef stock + 2 cups/480 ml water)
  • apple (I use Fuji apple; add more for sweetness; substitute 1 Tbsp honey or mango chutney for 8 servings)
  • 1 Tbsp Worcestershire sauce
  • 2 Tbsp milk
  • 1 bay leaf
  • 1 box Japanese curry roux (7-8.4 oz, 200-240 g for 8 servings; or use my Japanese Curry Roux recipe)
Japanese Ingredient Substitution: If you want substitutes for Japanese condiments and ingredients, click here.

Instructions 

To Prepare the Ingredients

  • Cut the onions into thin slices.

  • Preheat a large heavy-bottomed pot (I used this 5.5 QT Staub Dutch oven) on medium heat. When the pot is hot, add half of the butter, half of the oil, and the onions to the pot. Stir to coat the onions with the oil.
  • Sauté the onions, stirring once in a while, for about 20-25 minutes. Meanwhile, move on to the next step (but stir the onions and keep an eye on them). When the onions are wilted, reduce the stove’s heat to medium low (as they tend to burn quickly). Once the onions are tender, translucent, and a bit caramelized, remove the pot from the heat and set aside until the beef is done searing.

  • Peel and cut the russet potato in thirds.

  • Then, cut each piece in half or quarters. Soak the pieces in water for 15 minutes (or until added to the pot later on) to remove the starch. Drain and set aside.

  • Peel and cut the carrot diagonally while rotating it a quarter turn between cuts (we call this cutting technique “rangiri” in Japanese).
  • Clean the mushrooms. I use a pastry brush and avoid washing mushrooms as they absorb moisture. However, it’s okay to quickly rinse them. Then, cut them into thin slices.

  • Grate the ginger (I use this ceramic grater), measure the amount needed, and set aside. Mince the garlic clove (I skip it here as I use a garlic press).
  • Cut the beef into 1½-inch (3.8 cm) cubes.

  • Lightly sprinkle the beef with salt and pepper. Then, lightly coat the meat with flour.

To Cook the Curry

  • Preheat a carbon steel pan (or cast-iron skillet) on medium-high heat. When the skillet is hot, add the remaining oil and butter. Cook the beef in 2 batches. Add the beef cubes in a single layer, making sure not to crowd the skillet; otherwise, the excess moisture in the pan will end up “steaming” the meat.

  • Sear the beef cubes (do not move them) on one side until brown and crusty, about 3-4 minutes, then turn them over to cook all sides. The meat will release itself from the pan when the surface is seared nicely. Transfer the seared meat to a plate and work on the next batch.

  • Once you’ve seared all the meat and transferred it to the plate, deglaze the pan. Add the wine to the pan and use a wooden blunt-end spatula to release the flavorful browned bits (called the “fond”) that are stuck to the bottom of the pan. Turn off the heat and set aside this deglazed pan liquid temporarily.

  • By now, the onions in the pot should be caramelized and ready for the next step. Reheat the pot on the stove over medium heat. Add the minced garlic (I use a garlic press) and grated ginger.

  • Add the curry powder and tomato paste and sauté for 1 minute.

  • Add the seared beef, any juices from the plate, and the deglazed pan liquid to the pot and mix them all together. Cook, stirring occasionally, for 3 minutes, letting the alcohol from the wine evaporate.

  • Add the carrots and mushrooms and mix them all together. Add the beef stock to just cover the ingredients. Cover the pot with a tight-fitting lid and bring it to a boil.

  • Once boiling, skim off the scum and fat from the broth. I prepare a 2-cup measuring cup with water in it and clean my fine-mesh skimmer in the water. It’s easy to remove the scum/fat from the skimmer this way.
  • Grate the apple and add it to the broth. Then, add the Worcestershire sauce and milk.

  • Add the bay leaf and cover the pot with the tight-fitting lid. (Tip: Compared to Le Creuset, I think Staub has a great seal on the lid and prevents evaporation). Simmer on low heat until the meat is tender, about 1 hour and 45 minutes. (Tip: To get tender beef, 2 hours of simmering is standard.) If you do not have a tight-fitting lid, you may need to add more beef stock or water, enough to just cover the ingredients.

  • When the beef is tender, add the potatoes, close the lid, and simmer for 15 minutes until the potatoes are cooked through.

  • When the potatoes are tender (and a wooden skewer can pierce through the potato), turn off the heat and discard the bay leaf.

  • Put 1-2 cubes of the curry roux in a ladleful of cooking liquid, slowly let it dissolve with a spoon or chopsticks, and stir it into the broth to incorporate. Repeat with the rest of the blocks, 2 cubes at a time. Adjust the amount of curry roux to your taste. You may not need to use all the roux; reserve the extra cubes for another use. (Keep the leftover roux in an airtight container and store in the refrigerator/freezer for 1-3 months.) After adding the curry roux, simmer on the lowest heat, stirring often, for 3-5 minutes until the sauce has thickened. Be careful not to burn the curry sauce! If the sauce is too thick, add water to dilute. If the sauce is still too thin and soupy, uncover the pot and simmer a bit longer.

To Store

  • Keep the leftovers in an airtight glass container and store it in the refrigerator for up to 3 days or in the freezer for a month. The texture of the potatoes will change in the freezer, so remove them before freezing. Defrost the frozen curry in the refrigerator for 24 hours and reheat in a pot to serve. If needed, add ¼ to ½ cup (60-120 ml) of water to dilute the curry when reheating.

Nutrition

Calories: 426 kcal · Carbohydrates: 28 g · Protein: 23 g · Fat: 20 g · Saturated Fat: 10 g · Polyunsaturated Fat: 1 g · Monounsaturated Fat: 8 g · Trans Fat: 1 g · Cholesterol: 73 mg · Sodium: 938 mg · Potassium: 873 mg · Fiber: 4 g · Sugar: 10 g · Vitamin A: 3992 IU · Vitamin C: 13 mg · Calcium: 66 mg · Iron: 3 mg

Author: Namiko Chen

Course: Main Course

Cuisine: Japanese

Keyword: beef, curry

©JustOneCookbook.com Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any website or social media is strictly prohibited. Please view my photo use policy here.

Editor’s Note: This post was originally published on April 15, 2011. It has been updated with new pictures and video and the recipe instruction was slightly revised on May 15, 2022.



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What Does $25 Worth Of Groceries At Walmart Look Like? – Cheap Recipe Blog

Oleh : MeteorQQ

Is Walmart a good place to get cheap groceries? Absolutely. But there are few things you should know if you want to get the best deals on food. Start here if you want to start saving more money on groceries.

What $25 buys at Walmart: Is Walmart a good choice for budget grocery shopping?

Consumers are in a David vs. Goliath situation when it comes to grocery shopping these days.

Grocery prices continue to rise. Inflation and shrinkflation are adding to the problem. And most people’s salaries are not increasing.

You’re spending more than ever for groceries.

What are you doing about it?

Is Walmart Cheap For Groceries?

I usually recommend ALDI as a great place to shop to save money on groceries. And it is.

But I often forget about Walmart as a great place to get cheap groceries.

I recently went to Walmart to try out a $25 grocery challenge: My goal was to get as much decently healthy food as possible for $25.

Here’s what I found.

I Got All Of This Food For $25 At Walmart

What $25 buys at Walmart for groceries: Learn how to get the most bang for your buck while shopping at Walmart.

How much can you get at Walmart for $25? Quite a bit! I set out with a goal of getting the most food for the least amount of money. This is what I got:

  • Hummus: $2.47
  • Hash browns: $1.76
  • Frozen stir fry vegetables: $2.33
  • Breakfast sausage: $2.76
  • Turkey ham: $4.58
  • Peanut butter: $1.72
  • Pasta: $.82
  • Green pepper: $.78
  • Cucumber: $.72
  • Baby carrots: $.98
  • Bread: $1.00
  • 1/2 dozen eggs: $1.53
  • Yogurt: $1.82
  • Corn flakes: $1.43
  • Bananas: $1.36
  • Total: $24.28

Remember: No two grocery carts are going to look the same. And there is no one-size-fits-all meal plan that will satisfy every individual or family. 

But there are certain food items that give you more bang for your buck. Building your meals around those always-affordable items can help you save significant money over time. 

What To Make With These Groceries

Buying cheap groceries at Walmart: Learn how to save even more money with these tips.

I got a good combination of food that can be combined in different ways to make different meals. This may require more groceries/ingredients (after all, I only had a $25 budget), but if you have a well stocked kitchen you probably have what you need to make the following meals:

  • Ham and green pepper omelets
  • Ham and sausage breakfast
  • Ham sandwiches
  • Hash browns with green pepper and ham
  • Basic stir fry (add meat and rice)
  • Hummus and carrots for dipping
  • Pasta salad with ham, sliced carrots, and green pepper
  • Cornflakes with bananas
  • Yogurt topped with cornflakes
  • Toast with peanut butter and sliced bananas

$25 worth of groceries at Walmart: Find out what you can buy for just $25 at Walmart.

Tips For Getting Cheap Groceries At Walmart

Walmart’s prices are often among the lowest for the products it sells. Buying online is often cheaper, but buying groceries online may come with shipping costs, delivery fees, and other expenses. This is one reason why I prefer shopping for groceries in-store.

Here are some tips for getting the cheapest groceries at Walmart:

  • Great Value products: Walmart’s store brand, Great Value, is often the cheapest in the store. Most of the products I bought were the Great Value brand.
  • Hunt around: For this challenge, I spent about an hour searching for the best deals on food in Walmart’s aisles. I found the cheapest and most versatile vegetable options (baby carrots, green pepper, frozen hash browns, and stir fry vegetables) and versatile meats (frozen breakfast sausage and turkey ham (cheaper than regular ham)), and some other great deals (like a $1.43 box of corn flakes).

Your grocery cart may not look like mine, but you can use these tips as a starting point for getting cheap groceries at Walmart. There are countless ways to save money on food, and shopping for groceries at Walmart is just one of them!

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6 DIY Lip Masks For Soft Lips






Experts say even sun exposure and licking your lips often can make them excessively dry, coarse, and chapped. Since there are no oil glands on the lips, without proper care, they can become exceptionally dry and dehydrated. Although regular application of a lip balm can help to a certain degree, it doesn’t show great results when you chapped lips. Soft, supple and naturally pink lips are a sign of good health and well being, and luscious lips can also boost your confidence when you smile. Along with applying lip balm regularly, regular exfoliation with lip scrubs and some TLC with lip masks can smooth, soft, and supple. Lip masks can do wonders for your lips. Not only do they leave your lips feeling and looking incredibly soft, they have long-term healing effects for your lips. And there’s no need to spend money buying a lip mask online or from the store, here are some amazing DIY lip masks that you can prepare at home:

DIY Lip Masks For Soft Lips

1. Beetroot Lip Mask For Pink Lips: Take 1 teaspoon of sugar and add 1 teaspoon of Vaseline, mix both ingredients well. Add 2 tbsp of fresh beetroot juice to the bowl. Now, add a few drops of coconut oil. Mix all the ingredients well. This is a scrub-cum-mask which you can use to smoothen out the lips and remove dry skin, and then keep it on the lips for 2 to 5 minutes. Rinse off or wipe off with a soft tissue.

2. Glycerin and Lemon Mask: Mix one teaspoon of glycerin with one teaspoon of lemon juice. Apply it on to your lips 2-3 times a week for super soft and pink lips.

3. Lemon and Honey Mask: Mix one teaspoon of honey with half a teaspoon of lemon juice to make this lip mask. The honey will heal and soften your lips, while the lemon juice will get rid of excessive pigmentation.

4. Strawberry and Coffee Mask: Mash one whole strawberry and add 1 pinch of coffee powder. Now, add a few drops of vitamin E oil. Apply on the lips, keep for 2 to 5 minutes, and wipe off.

5. Rose and Milk Mask: Soak a few rose petals in a bowl of cold milk overnight. Take out the rose petals in the morning, crush them to form a paste, and add a few drops of the milk to the paste. Apply this on to your lips for incredible results.

6. Aloe Vera and Coconut Oil Nourishing Lip Mask: For this, you will need a little bit of fresh aloe vera gel mixed with some coconut oil or olive oil. This ultra-nourishing mixture can be used both as a lip balm and as a lip mask.

Beetroot Exfoliating Lip Mask for Pink Lips
7 Ways To Apply Vitamin E Capsules For Glowing Skin







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Quick Workouts at Home | Living Well Spending Less

Oleh : WarungQQ

The statistics are in. The most popular resolution for 2022 is to ‘Get Healthy’. While it’s no shocker that getting healthy tops the list, this year, people are specifically interested in getting strong. Why is that statistic important? Because upwards of 80 percent of resolutions fail.

Let’s face it: life is full. Every day you juggle a hundred different responsibilities, opportunities and distractions vying for your attention and finding time to exercise is hard. If you’re going to do it, it usually has to be easy or very convenient. But we all know most things worth having don’t come by either of those routes.

Here’s the trickiest part of a goal like getting strong: Strength isn’t measured by a number on a scale. In fact, sometimes strong numbers have a way of messing with your head. So if you’re like the vast majority of women, if you make it to the gym you deliberately dodge the weights and head to the cardio machines. You want strength and yet you fear it, so strength training isn’t part of your routine. But it should be. And you need not be afraid.

Add weights to your quick workouts at home, and you will see great results!

Here’s why. Strength training will help you:

1. Lose/maintain weight: Not only does strength training aid in weight loss, it also helps you keep it off over time. The more you increase your lean body mass the more calories you will burn even at rest. Strength training combined with a low-carb diet can accelerate weight loss dramatically. And before you think “oh, but then I will be hungry all the time,” know that when done right, low-carb doesn’t equal starvation or deprivation.

2. Become stronger: Strength training tones and strengthens your muscles by contracting them against a resisting force. This force can be your body weight, added weight or pushing against a non-moving object like the floor. Strength training helps to enhance your performance of everyday tasks like lifting, carrying and walking up stairs.

3. Change body composition: While you’re busy burning calories during your strength session, you can take sweet satisfaction knowing you’ll continue to torch calories even after you’re done. Because more calories are required to make and maintain lean muscle than fat, strength training can boost your metabolism by up to 15%!

There are so many reasons why adding strength training to your quick workouts at home is beneficial!

4. Protect bone and muscle mass: Lean muscle mass naturally diminishes with age. Starting at puberty, you begin to lose 1% of bone and muscle strength each year. If you don’t do anything to replace the lean muscle you lose over time, you’ll increase the percentage of fat in your body. Not only can strength training stop or prevent that loss, it can reverse it.

5. Manage stress: As you begin to notice the positive physical changes in your body and develop a regular exercise routine, your ability to handle stress will improve.

In addition to the above benefits, strength training is also correlated to things like injury prevention, overall wellbeing, deeper and better sleep and happiness. Who isn’t up for some extra of all of that?! Pressed for time or money, strength training delivers a powerful punch. AND, you can see significant improvement in your strength with just two or three 20-30 minute sessions per week.

So now that you know it matters and what you need to do, you might be wondering how to start. Here’s the great news: You don’t need a gym or fancy equipment to get a good strength workout. Often you can find everything you need right at home. A set or two dumbbells and you’re well on your way. You might also purchase a resistance band or kettle bell. If you don’t have any of these items, see what you have at home. A stair, bench or boulder work great for jumping, lunges, tricep dips and incline push-ups. A brick, piece of flagstone, a rock or even a soup can can be used as weights. What you want to do is start slow and increase your sets, reps and weights over time.

Not sure exactly what that means? A set is a group of repetitions performed for different exercises. You’ll often see it described like this: 2×12. That means you should do 2 sets of 12 repetitions, not twenty-four repetitions at once. You should lift a heavy enough weight that you can only do 12 reps. Then you rest and do it again.

How many sets should you do? There are different perspectives on this but the average is 1-3 sets. It really depends on your goal. If you’re a beginner, 1 set is going to be a great start, especially if you’re lifting a heavy enough weight. If you’re looking to build endurance or strength, aim for 2-3 sets. If you’re pressed for time, do less sets.

I created a circuit training workout to help get you started that requires zero investment. Only your time.

Set 1 of your quick workouts at home works your lower and upper body!

With circuit training, you do each exercise, one after the other without rest. This allows you to build muscle while keeping your heart rate elevated, which can help you burn more calories during and after your workout. One of the greatest benefits to circuit training is you won’t get bored. As you get familiar with the exercises and equipment you can switch up the sequence, swap in a different movement, do it at the gym with equipment or at home or outside with dumbbells and resistance bands. You can push yourself as hard as you want. To make it more challenging, move between exercises more quickly or boost the intensity. Not feeling your best? Move at a more comfortable pace.

Set 2 of quick workouts at home works your whole body!

For this workout, start with Set 1: Do each exercise one time through, 10-15 reps, then do it again. Move on to Set 2: Do each exercise one time, 10-15 reps, and then repeat. Move to Set 3 and do the same. When you’re ready, increase to three sets of each exercise, doing 10-15 reps. As you continue to build strength and endurance, increase the amount of weight you’re lifting. Still feel great? Add 20-30 minutes of cardio after your workout. Walk, jog/run, dance, bike, swim, stairs or chase some kids around!

Finish strong with set 3 of quick workouts at home!

This workout targets all the major muscle groups in your body including your core, arms, legs, glutes, back and shoulders. It combines strength with cardio bursts and flexibility, building strength for the everyday movements of your life. Your objective is to gradually increase your sets, reps, weights or time to keep your body reaching and working for more, and higher levels, of fitness. The sweat you feel will be your body thanking you.

Life is full. While you juggle all the responsibilities, opportunities and distractions vying for your time, you must remind yourself that taking care of your body matters. It matters to you; it matters to your children and your family; it matters to your purpose, your legacy and your life. After all, you’re in this for the long haul.

If you want to get healthy this year, the best time to start is now – AND you don’t need a gym membership or fancy workout equipment to get going. Chances are you already have everything you need at home. Adding two to three sessions of strength training to your schedule each week will not only change your physical body and it’s composition, but will help you build strength for a better life too.

Check out these five reasons adding strength training to quick workouts at home is beneficial.



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Delicious Spring Desserts Round Up

Oleh : JokerQQ

This website may contain affiliate links and advertising so that we can provide recipes to you. Read my privacy policy.

These spring desserts are bright, colorful, and full of flavor! They are light and tasty with just the right amount of sweetness in each recipe.

Desserts are my favorite and using all the fruit and even chocolate in these desserts make them extra special. Try a few more of my Spring recipe roundups like these sweet and savory lemon recipes, these amazing mouthwatering Spring salads or this roundup of yummy Spring pasta recipes!

A collage of 6 dessert pictures with the text "Delicious spring dessert recipes" in the middle.

The Best Spring Desserts

I love the pastels and bright colors, the fresh berries, and the decorative treats that come with spring. This round-up has everything from easy desserts to the most decadent of desserts, like my favorite cheesecake! Becasue sweet treats are a weakness of mine, I wanted to make it easy for all of you dessert lovers to have a one-stop place to find the best of the best! Then, you have no excuse not to try them all. I hope you all find lots of inspiration with all of these dessert ideas! From brownies to cake and cheesecake to pie, I have it all!

Bring on your sweet tooth with these decadent, delicious spring desserts. They are all family favorites and even better easy to make! They use simple ingredients with the best taste you will love all spring long. With fresh fruits, light batter and amazing flavors. Customize them individually or make them for a crowd. Each dessert can be used at any party or get together. So get baking… You don’t want to miss out on any of these classic desserts!

The Best Way to Cut Desserts:

Using a sharp knife is best to cut into desserts. After every cut, I like to carefully wipe off the blade with a clean paper towel. Then, this will help keep every cut clean and crisp without making a larger mess in the dessert.

Storing Desserts to Last Longer:

It is best to store desserts according to their directions. Most desserts can be made ahead of time to help with preparing for a celebration or holiday. Each dessert is usually stored in an airtight container to help savor the dessert and then it will also keep it fresh longer.

  • Cakes and Brownies: Store in an airtight container for 3 to 5 days long and then let it sit at room temperature.
  • Cheesecake, No Bake Desserts and Pies: Store in the refrigerator for 2 to 3 days long or freezer for 1 month. When ready to serve then simply thaw it overnight in the refrigerator.

Delicious Brownies

Brownies are always a simple and favorite dessert. These brownies are not your ordinary brownies though. They have so much flavor and added fruit or Oreos that will then take these brownies to the next level.

strawberry brownies cut in squares overhead

Strawberry Brownies

These 2 INGREDIENT Strawberry Brownies are perfect for strawberry season! Made with cake mix and fresh strawberries, they are dense and chewy with a light strawberry glaze.

Ingredients: fresh strawberries, vanilla cake mix, no pudding added, powdered sugar, milk

Flourless Chocolate Brownies

These flourless chocolate brownies are absolute heaven! The thin, chewy texture and sweet flavor are so delicious that I bet that you can’t just stop at one! 

Ingredients: Melted Butter, Semi Sweet Bakers Chocolate, Granulated Sugar, Salt, Vanilla, Eggs, Dark Cocoa Powder, Cornstarch, Chocolate chips or chocolate chunks

Strawberry Cheesecake Brownies. These homemade brownies are loaded up with a layer of creamy cheesecake then swirled with a sweet strawberry sauce for a pop of color and flavor! Spoon the extra strawberry sauce over the top for an extra special dessert!

Strawberry Cheesecake Brownies

Strawberry Cheesecake Brownies. These homemade brownies are loaded up with a layer of creamy cheesecake then swirled with a sweet strawberry sauce for a pop of color and flavor! Spoon the extra strawberry sauce over the top for an extra special dessert!

Ingredients: unsalted butter (1 stick) at room temperature, white granulated sugar, light brown sugar, large eggs, vanilla extract, salt, all purpose flour, unsweetened cocoa powder, cream cheese, white granulated sugar, large egg, vanilla extract, [url:2]strawberry sauce[/url] or can use a strawberry jam

Cherry Cheesecake Brownies

Cherry cheesecake brownies are fudgy brownies with cheesecake and premium cherry pie filling swirled on top! These brownies are rich and creamy and have three delicious desserts in one!

Ingredients: cream cheese, sugar, egg, vanilla, butter, unsweetened chocolate, sugar, vanilla, salt, eggs, flour, Lucky Leaf® Cherry Pie Filling

Salted Caramel Brownies

These salted caramel brownies are perfectly fudgy and moist brownies with an oozing salted caramel center. These will be one of the best brownies you sink your teeth into!

Ingredients: sugar, baking cocoa, canola oil, eggs, 2% milk, all-purpose flour, salt, baking powder, semisweet chocolate chips, caramels, can, coarse sea salt

3-Ingredient Brownies

This super easy 3-ingredient brownie recipe is the only one you’ll ever need! These brownies are rich and fudgy, the perfect solution for when you’re craving chocolate!

Ingredients: Nutella, all-purpose flour, eggs, salt

Let’s Eat Some Cake!

Cake is the BEST! Right?! It is easy to make and great for all types of celebrations. Any special occasion is perfect for any cake lover.

The BEST Carrot Cake Recipe EVER!

Carrot cake is moist, rich in flavor and melts in your mouth! This scrumptious dessert is what everyone will be raving about!

Ingredients: flour, Cinnamon, ginger, nutmeg, baking soda, baking powder, salt, vegetable oil, light brown sugar, white sugar, eggs, applesauce, vanilla, carrots, chopped pecans, cream cheese, butter, vanilla, powdered sugar

Better Than Anything Cake

This better than anything cake is a chocolate cake filled with caramel pockets, layered with cool whip and topped with heath bites making  this cake extremely moist and flavorful in every bite! Make this your next party cake! 

Ingredients: Box Devil’s Food Cake Mix, Caramel sauce, Sweetened condensed milk, Cool whip, Heath toffee bits

Lemon Blueberry Cake

You have never seen a beautiful and equally delicious cake as this lemon blueberry cake! Elegant, delicious, and fit for any occasion, this cake will knock your socks off! 

Ingredients: Granulated Sugar, Zest of 2 Lemons, Cake Flour, Baking Powder, Baking Soda, Salt, Buttermilk, Fresh Lemon Juice, Vanilla, Vegetable Oil, Egg whites, Fresh or Frozen Blueberries, Blueberry Jam, Lemon Zest, Salted Butter, Powdered Sugar, Lemon Zest, Vanilla Extract, Heavy Cream

Tiramisu

Tiramisu is a popular no-bake Italian dessert meant to feed a crowd. Ladyfinger cookies are dipped in coffee then layered with a sweetened mascarpone cheese filling.

Ingredients: strong coffee or espresso, dark rum, large egg yolks, granulated sugar, vanilla extract, 1 cup mascarpone cheese, chilled, heavy cream, ladyfinger cookies, cocoa powder

Eclair Cake

Eclair cake is moist and sweet, made with vanilla filling, a buttery crust, and whipped cream topping. There are so many toppings to choose from and you will be amazed at how insanely soft and delicious this cake is!

Ingredients: butter or margarine, flour, water, salt, sugar, eggs, cream cheese, vanilla instant pudding, milk, cool whip, chocolate syrup for drizzling, strawberry or banana slices for garnish

Cookies and Cream Ice Cream Cake

Ice cream cake is the best of both worlds…ice cream in the form of a cake! This cookies and cream ice cream cake is exploding with layers of oreo cookies, ice cream, and gooey fudge sauce.

Ingredients: Oreos,, Butter,, Cookies and Cream Ice Cream,, Cool Whip,, Chocolate Sauce, Oreos,

Irish Apple Cake

With a buttery streusel topping, Irish apple cake is tender and spiced to perfection. Drizzled with a warm custard sauce, this is one dessert you won’t want to miss!

Ingredients: Unsalted Butter, Granulated Sugar, Vanilla, Eggs, All-Purpose Flour, Baking Powder, Cinnamon, Salt, Milk, Granny Smith Apples, All-purpose Flour, Rolled Oats, granulated sugar, Salt, unsalted butter, Whole Milk, Dash Salt, Egg Yolks, granulated sugar, vanilla extract

Oatmeal Cake

This old-fashioned oatmeal cake is made from delicious rolled oats and topped with a toasted coconut and pecan topping that you will die for! This cake is an oldie but a goodie!

Ingredients: Rolled Oats, Boiling Water, Unsalted Butter, Granulated Sugar, Brown Sugar, Eggs, All Purpose Flour, Baking Soda, Salt, Ground Cinnamon, Ground Nutmeg, Vanilla Extract, Unsalted Butter, Milk, Vanilla Extract, Brown Sugar, Sweetened Shredded Coconut, Chopped Pecans

Strawberry Shortcake

Strawberry Shortcake is an easy-to-make, simple sweet biscuit base, sweetened whipped cream, and fresh strawberries dessert! It’s the perfect summer dessert and great for making ahead to serve to guests on a whim.

Ingredients: all purpose flour, baking powder, baking soda, salt, cold unsalted butter, eggs, buttermilk, water, sugar, strawberries diced, granulated sugar, heavy whipping cream, powdered sugar, vanilla extract

Cheesecake is My Favorite!

Cheesecake is my all-time favorite dessert. I have mastered the flavoring to be the best of the best. It is light and refreshing with that sweet hint of sweetness, all in a creamy, decadent bite. Each cheesecake is savory and sweet. In fact, I can’t even pick a favorite! Try one or try them all. They are so good!

Carrot Cake Cheesecake

Nutty, sweet, and decadent, each bite of carrot cake cheesecake is a dream! This dessert is so good you won’t want to stop at one piece!

Ingredients: Cream Cheese, Powdered Sugar, Large Eggs, Vanilla Extract, All-Purpose Flour, Baking Soda, Baking Powder, Salt, Cinnamon, Nutmeg, Brown Sugar, Granulated Sugar, Vegetable Oil, Vanilla, Large eggs, Carrots

Death by Chocolate Cheesecake

Death by chocolate cheesecake has an Oreo crust with creamy, decadent, and rich chocolate cheesecake. Topped with chocolate ganache, this is a chocolate lover’s dream come true! 

Ingredients: oreo cookies, butter, bittersweet chocolate, cream cheese, sugar, unsweetened cocoa powder, eggs, semisweet chocolate, whipping cream, sugar

Cheesecake Egg Rolls

Crispy on the outside with a creamy, strawberry filling on the inside, these cheesecake egg rolls are the BEST. Your guests will eat one and won’t be able to stop! 

Ingredients: Cream Cheese, Granulated Sugar, Vanilla Extract, Pre-Made Egg Roll Wrappers, Fresh Strawberries, Chocolate Chips, Powdered Sugar for dusting, Oil (for frying)

Pecan Pie Cheesecake

This dessert is everything you love about pecan pie, drizzled on the most decadent, creamy cheesecake! Each bite of pumpkin pie cheesecake will wow you!

Ingredients: Graham Cracker Crumbs, Granulated Sugar, Unsalted Butter, Cinnamon, Salt, cream cheese, sour cream, granulated Sugar, packed Dark Brown sugar, ground cinnamon, vanilla extract, eggs, Unsalted Butter, packed dark brown sugar, heavy cream, salt, pecans, vanilla extract

Mini Cheesecakes

Mini Cheesecakes are a quick and easy way to make decadent desserts bite sized! It has the same buttery sweet crust, and rich creamy filling as a big cheesecake, but in the size you can hold in your hand!

Ingredients: graham cracker crumbs, Butter, Sugar, cream cheese, softened, sour cream, lemon juice, vanilla, sugar, eggs, Whipped cream and fruit of choice optional toppings

no bake key lime cheesecake on white plate

No Bake Key Lime Cheesecake

This No Bake Key Lime Cheesecake is so easy to make! It’s light and fresh and made with fresh lime juice and real cream. It’s got the perfect combination of creamy, tangy and sweet! 

Ingredients: graham crumbs, melted butter, packages cream cheese, powdered sugar, key lime or lime juice, key lime or lime zest, vanilla, heavy whipping cream

Let’s Make a Pie!

If you are a pie-lover then you have come to the right place! Fresh and flavorful pie is just what is needed during the warmer months. These pies are simple to make and layer so beautifully. They make the perfect addition to any special occasion or holiday.

The Easiest Fresh Strawberry Pie

The Easiest Fresh Strawberry Pie has sweet, juicy strawberries, a flakey, made from scratch, crust that is soaked in a creamy, glaze sauce. Top it with a dollop of whipping cream to have an overall satisfying dessert! 

Ingredients: 9 inch pie crust, cornstarch, sugar, Water, 3 ounce package strawberry jello, fresh strawberries, Fresh whipping cream.

Lemon Chess Pie

This lemon chess pie is packed purely with lemon filling and is a lemon-lovers dream come true! The texture is smooth and creamy with a deliciously flakey crust that just about anyone will go crazy for! 

Ingredients: Pie Crust, Eggs, Flour, Cornmeal, Granulated Sugar, Salt, Lemon Juice, Lemon Zest, Unsalted Butter

Grandma’s Famous Pumpkin Pie

Grandma’s famous pumpkin pie is smooth, thick, and creamy! A MUST for the holidays and the best when served with a big scoop of whipped cream on top!

Ingredients: Grandma’s Perfect Pie Crust Recipe, granulated sugar, ground cinnamon, salt, ground ginger, ground cloves, eggs, pumpkin or homemade puree, Evaporated Milk, Pecans for garnish, Whipped Cream

Caramel Apple Pie

Caramel apple pie is the traditional American dessert, but totally elevated. Sour tart apples are smothered in caramel, it’s insanely delicious.

Ingredients: homemade pie crust, granny smith apples, fresh lemon juice, granulated sugar, cornstarch, ground cinnamon, ground nutmeg, salt, Egg yolk plus 2 tbsp water for egg wash, heavy cream, granulated sugar, light corn syrup, salt, salted butter, vanilla extract

No Bake S’mores Pie

This No Bake S’mores Pie is the easiest summer dessert! A graham cracker crust is loaded with chocolate filling and topped with marshmallow cream!

Ingredients: butter, graham cracker crumbs, mini marshmallows, (4 serving size) packages instant chocolate pudding mix, 1% milk, mini marshmallows, egg whites, granulated sugar, cream of tartar

Homemade Peach Pie

This Homemade Peach Pie is a bit of summer paradise on your plate! Flakey buttery crust is filled with a luscious sweet peach filling that is perfect with a scoop of vanilla ice cream.

Ingredients: all purpose flour, granulated sugar, salt, unsalted butter, cold and cubed, ice water, 6-8 ripe but firm peaches , granulated sugar, brown sugar, flour, ground cinnamon, nutmeg, salt, lemon juice, vanilla extract, egg yolk , water

coconut cream pie sliced

Coconut Cream Pie

This Coconut Cream Pie recipe is made from scratch and well worth the effort! It’s made with a creamy coconut custard filling and topped with sweetened whipped cream and toasted coconut.

Ingredients: all purpose flour, sugar, salt, cold butter cut into cubes, cold water, coconut milk *, granulated sugar, large eggs, corn starch, coconut extract, vanilla extract

Updated on May 16, 2022

Originally Posted on March 28, 2014



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9 Ways To Shed Stubborn Fat






Even after months of dieting and working out, and all of that stubborn fat is still clinging on? Well, it’s a kind of fat stored in cells with alpha receptors that do not readily participate in the fat-burning process, and quite difficult to get rid of. Experts say, a little more effort and a few more strategies would be required to get rid of fat around the belly, thighs, arms, and butt area, but the good news is that it’s possible! Be consistent with exercise, maintain that calorie deficit, and the results will definitely show, but also do incorporate these 9 ways that would help to shed all stored fat, including the stubborn one.

10 Ways To Shed Stubborn Fat

1. Eat plenty of Protein and Fiber: Eating a diet rich in protein and fiber would boost weight loss a great deal. Both soluble fiber and protein are appetite suppressants that help you remain fuller for longer hours. Several studies have found out that eating soluble fiber and protein lower the level of ghrelin (hunger hormone). With protein, there’s a bonus point too – you will not only lose weight, your body will begin to take shape with retention of muscles and if you are working out, new muscles will show up. Find protein and fiber-rich weight loss plans on the Rati Beauty Diet.

2. Ditch the Sugar: Excess consumption of sugar not only heightens the risk of diabetes, it is also the number one reason why you aren’t able to lose belly fat. Ditch sugar in all forms, from white refined sugar to the ones that make their way into your diet through processed food/junk food. You can consume stevia as an alternative, or use honey instead.

3. Chalk a Cardio Routine: This form of exercise helps to shed considerable amount of weight. You can walk, jog, run on a treadmill for 30 minutes and try a HIIT workout or use cycling, stair mill, spin bike, elliptical machines at the gym to burn higher calories. If you can’t join a gym, you can definitely run/jog at your nearest park and try HIIT workouts from the Rati Beauty app. Also read: “15 Weight Loss Tips for Busy Girls.”

4. Cut Down Carbs: There’s no need to avoid all forms of carbs, just eliminate the ones with simple carbs – avoid white flour (maida) and replace it with multi-grain flour or wheat flour. You can also switch your roti with healthy salad bowl/fruit bowl/home-made vegetables soups. Also, avoid packaged fruit juices, flavoured yogurt, white bread, sweetened cereals, low-fat labelled dressing, honey, sugar, potato chips to avoid sugar as well as refined carbs together.

5. Replace your Cooking Oil with Olive Oil: Say bye-bye to your regular cooking oil and welcome olive oil and coconut oil into your kitchen. No matter what the brand says, a majority of vegetable and seed oils are unhealthy for the body. According to studies, obese men who consumed coconut oil for 12 weeks lost 1.1 inch per week! Coconut oil is high in calories and saturated fat, but it has been found to boost weight loss when consumed in moderation. Even though olive oil is considered the healthiest oil, use it moderately as well, measure it out in teaspoons, rather than pouring it out to make dishes.

6. Maintain Calorie Deficit: Eat mindfully and practice portion control with every meal. Eat healthy food in limited portions to burn your calories. In order to lose weight, you need to consume fewer calories and burn more calories. You can hand over this responsibility of getting you into calorie deficit to Rati Beauty Diet.

7. Try These Ways To Boost Metabolism: When a person’s metabolism is robust, it means he/she is burning more calories throughout the day. Metabolism is considered body’s engine that torches calories. So, people with a good metabolism tend to burn more calories. To burn fat and torch more calories, it’s important to keep the metabolism high. Here are “21 More Tricks to Boost your Metabolism” in this post.

8. Avoid Processed Food with Transfat: Transfat makes body cells insulin resistant and eventually the cells stop responding to the activity of insulin, raising blood sugar levels abnormally and that leads to diabetes. It’s commonly found in fried food, packaged baked items, and even margarine (that’s considered a healthy alternative to butter).

9. Sleep like a baby: Did you know that people who don’t get enough sleep tend to gain more weight and much of it is belly fat. Get plenty of sleep each night to lose weight, because staying up even for two or three nights in a row can make it extremely difficult to shed weight. Bonus- good sleep would also fade away those dark circles and you would notice a nice glow on the skin in the morning.

Hope you follow the following tips and get the body of your dreams! Eat healthy go lean!

10 Tricks to Make Losing Weight Easier
14 Ways to Fight Fat and Burn Calories Faster







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Does eating more protein stimulate you to eat more — or less — food?


High-protein Italian turkey salad

If you have followed Diet Doctor over the past few years, you may have seen our content suggesting that, for many people, eating higher protein foods improves satiety and reduces overall calorie intake. Multiple scientific papers back the association between protein intake and eating fewer calories. 

However, a new preprint paper is getting attention on social media. It concludes that eating more protein increases calorie intake. How could this be? Who is right? Does protein increase or decrease subsequent calorie intake?

To answer that question, as is often the case, we need to look at the specifics of the study. It makes a difference if we talk about short-term satiety such as food intake between two meals, or longer-term intake over weeks or months. The recent paper reports on the former, but the conclusion is anything but clear cut. 

Kevin Hall, Ph.D., and colleagues published a preprint (it has not yet undergone peer-review or been published in an official journal) titled A data-driven approach to quantifying meal characteristics influencing energy intake

This is not a new trial. Instead, the authors compiled data from two intervention trials, one comparing ultra-processed and unprocessed diets and another comparing low carb and lowfat diets. Combining the results of the two trials makes the data cumbersome, inconsistent, and a little dizzying to make sense of. I will do my best to simplify the data, but the confusing nature of the results highlights the need for cautious interpretation. 

Both trials included in this paper were short-term, two-week trials in young, healthy individuals who checked in to an in-patient metabolic ward, so researchers accurately measured food intake and physical activities. 

Even though the original trials were randomized crossover trials, this paper is an observational analysis of the data — meaning the findings are a weaker quality of evidence than if the outcomes were prespecified outcomes of the original trial. Being weaker quality data doesn’t invalidate the data — but it means we have to interpret the findings with caution.

The other crucial detail is that the authors measured how food intake at one meal influences calorie intake at the next meal. That is a short time frame for an evaluation and is what we would call “short-term satiety.” This is very different than evaluating what happens to long-term satiety with calorie intake over weeks or months.

The study reported that eating food with higher energy density, more processing, and faster chewing times correlates with increased calorie intake. That is not surprising.

Eating more calories at one meal correlates with eating fewer calories at the next meal, but only if the food is minimally processed — this was not seen in highly processed meals. This suggests that highly processed foods “hijack” our caloric satiety sensor so that we continue to overeat calories despite having eaten more calories at the previous meal. Again, this is an outcome that prior research would predict.

But what about protein? 

When looking at highly processed vs. unprocessed meals, the authors conclude that higher protein intake correlates with eating more calories in the same meal in unprocessed diets only. But when looking at low carb vs. low-fat diets, protein intake did not correlate with eating more calories. 

A little confusing, right? Why would protein have an effect only in the study comparing processed vs. unprocessed foods, and not in the low carb vs low fat study?

It gets even more confusing regarding calorie intake at the next meal. 

The authors reported:

  • higher protein in one meal correlated with increased calorie intake at the subsequent meal in both groups in the study that compared low fat and low carb diets; 
  • comparing highly processed vs. unprocessed meals, protein intake did not correlate with more or less calorie intake at the next meal in the unprocessed meals; 
  • in highly processed meals,  more protein correlated with less calorie intake at the next meal.

So how do we make sense of the different effects of protein intake with different diets?

I caution against giving these findings too much weight. Remember, they are retrospective observational analyses of data — data that suffer from confounding variables and are much poorer quality than intervention trials. I think it is easy to over-interpret these data and find reasons to explain why the trends differ. But it all comes back to the low quality of evidence and lack of a consistent pattern.

We should also note that the diets averaged 15% protein in the study. In other trials, longer-term 12-week studies report that eating 30% protein improves satiety and lowers calorie intake compared to 15% protein. Additionally, women with obesity lost more body fat with a 25% protein than a 15% protein diet, Plus, higher protein low fat diets resulted in better weight loss than lower protein diets. 

At the same time, we also have to acknowledge some populations — like traditional Okinawans — maintain a healthy weight and low incidence of metabolic disease with very low (just 10% of energy) protein diets. But as Dr. Ted Naiman has pointed out, weight is not the only important variable. Lean muscle is also crucial for healthy aging, and higher protein intake improves lean muscle mass.

So, should you be concerned because this study reports that participants eating more protein ate more calories? 

No, not in my opinion. If we focus on primary outcome trials and longer-term results, it seems clear that higher protein — up to 30% of calories — leads to reduced overall calorie intake and improved healthy weight loss.



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Pasta alla Gricia Recipe | Gimme Some Oven

Oleh : BoyaQQ

This post may contain affiliate links. Please read my disclosure policy.

This classic pasta alla gricia recipe is easy to make with 3 main ingredients and always tastes so decadent and flavorful.

Pasta alla Gricia

For all of you carbonara lovers out there, have you ever tried its egg-free cousin, pasta alla gricia? ♡

I have to admit that I’d somehow never even heard of this classic dish until we moved to Europe and spotted it on countless Italian menus here. As an avid fan of the other three of the four classic Roman pastas — cacio e pepe, pasta alla carbonara, and pasta all’Amatriciana — I was eager to give this lesser-known member of the fam a try. And now, many years and many (many) batches of pasta alla gricia later, I have to say that this simple dish has secured its spot as one of my all-time favorites.

Made solely with pasta, bacon and cheese, pasta alla gricia is basically like an egg-free carbonara or a tomato-free Amatriciana. But I’m telling you, it is three ingredient perfection. Guanciale (cured pork cheek) is the star of the show here, with its intensely rich, salty, savory flavor. And when fried to golden, chewy perfection and then patiently tossed with good-quality pasta and Pecorino cheese until a perfectly-emulsified silky sauce develops, you will quickly learn why pasta alla gricia has been one of the most popular dishes in Rome for more than a thousand years. It’s rich, comforting, and packs surprising layers of delicious savory flavors into every single bite. And here in our house, we can’t get enough of it.

That said, the key to all four classic Roman pasta dishes — with their famously short lists of ingredients — is learning the proper techniques to make them. I’ve experimented with a number of different recipes for alla gricia over the years (which mainly differ in terms of ingredient ratios and how long the pasta is simmered in the starchy guanciale sauce). And while I’ll be the first to point out that I am clearly not an expert in Italian cooking, I have landed on a ratio and method over the years that consistently works best for me, which I’m excited to share with you today.

I love this pasta alla gricia recipe because is easy to make in about 30 minutes from start to finish, it’s rich and bacon-y without being overly greasy, and it incorporates a few key steps that help the cheese melt perfectly into a glossy sauce (instead of sticking to the pan, which is always such a tragedy). I’m really, really, really going to insist that you try to track down some Italian guanciale in order to give this dish its authentically bold pork flavor, as well as some good-quality pasta and Pecorino-Romano cheese to make the sauce. But if those ingredients are unavailable in your area, I’ve included notes below for how to use pancetta (or bacon) and/or Parmesan instead, which won’t be traditional but will still definitely be delicious.

Alright, let’s make some pasta together!

Pasta alla Gricia Ingredients - rigatoni, Pecorino cheese, guanciale, salt and pepper

Pasta Alla Gricia Ingredients

Before we get to the full pasta alla gricia recipe below, here are a few notes about the five main ingredients that you will need:

  • Guanciale: This cured pork cheek is the starring ingredient traditionally used in pasta alla gricia, and its rich, salty, intense pork flavor and perfectly crisp-chewy texture are phenomenal in this dish. Guanciale is usually prepared with a black pepper rub (if not, I recommend adding some extra black pepper to the dish). And you will need to cut the guanciale into thick, bite-sized pieces for this dish, although definitely note that the pieces will shrink considerably while cooking because of guanciale’s high fat-to-meat ratio. As mentioned above, I really really recommend trying to track down Italian guanciale for this dish. But if it is unavailable in your area, good-quality pancetta or bacon could be substituted instead. (See substitution notes below.)
  • Pecorino Romano: This aged sheep’s cheese is famously used in Roman pasta dishes, and its grassy, tangy flavor is so delicious here. As always, be sure to finely-grate the cheese by hand so that it will melt properly and weigh it ensure that you are adding the correct amount.
  • Pasta: Rigatoni and spaghetti (or bucatini) are the most common pasta shapes traditionally used in alla gricia, but feel free to use whatever shape of good-quality pasta that you have on hand.
  • Salt and black pepper: Then of course, we will need fine sea salt (not too much, since the guanciale is so salty) and freshly-ground black pepper to season the pasta.

Step by step photos of how to make pasta alla gricia

Tips for Making Pasta Alla Gricia

The full instructions for how to make pasta alla gricia are included in the recipe below, but here are a few key tips I would recommend too:

  • Read through the recipe first. This recipe is not difficult to make, but it does require a bit of multitasking that goes quickly once you begin cooking. So I really recommend taking a few minutes to read the entire recipe fully beforehand.
  • Finely-grate the cheese by hand: As always, it’s important to grate the cheese by hand versus buying the pre-grated cheese at the store (which usually contains anti-caking agents that prevent the cheese from melting smoothly). So if you want a glossy sauce with the best flavor, use a microplane (or your preferred grater) to finely-grate the cheese just before cooking.
  • Be sure to use a large enough sauté pan. You are going to need ample room to toss the pasta when combining it with the sauce, so it’s important to have a large pan with plenty of space. (I also recommend using a non-stick sauté pan to help prevent the cheese from sticking to the pan, as well as to make for easier clean-up.)
  • Have a strainer or tongs ready to go. I find it’s much easier to use a spider strainer (or tongs, if using long noodles) to transfer the pasta directly from the stockpot to the sauté pan. But if you do not own either of those, use a heatproof cup to scoop out a few cups of the starchy water (always good to have more than you need, just in case). Then you can drain the pasta in a colander and transfer it immediately to the sauté pan.
  • Add starchy water as needed: Since the pasta will finish cooking in the sauce, it’s important that there is always plenty of water in the sauce for the pasta to soak up. So anytime you notice the sauce looks dry, add 1/4 of starchy pasta water to the sauce to help the pasta finish cooking.

Pasta alla Gricia closeup

Recipe Variations

Here are a few non-traditional variations that you are welcome to try with this pasta alla gricia recipe:

  • Use pancetta or bacon: Either of these non-traditional substitutions will work in place of guanciale, but they will not have the same intensity of flavor nor the same crisp-chewy texture. Guanciale has the highest fat-to-meat ratio and is cured for the longest amount of time. Pancetta would be the next most similar option, made from a different cut of pork, different seasonings, and not cured for nearly as long. And bacon will have a notably more smoky flavor. Still, feel free to use any of these three options that you prefer…all will be delicious. 🙂
  • Use Parmesan: Parmigiano-Reggiano cheese is not the traditional cheese used in this dish, but it can work as a substitute if it is what you have on hand. Or you can use a mix of both cheeses.
  • Add crushed red pepper flakes: If you would like to add a bit of heat to this dish, add some crushed red pepper flakes to the grease along with the black pepper. This is not a traditional ingredient, but I always enjoy the extra kick!
  • Make it gluten-free: Use a good-quality GF pasta to make this dish gluten-free.

Two serving bowls of pasta alla gricia

Pasta Alla Gricia FAQ

Here are a few more fun facts to know about this gem of a recipe:

  • How do you pronounce “gricia”? This Italian word is pronounced GREE-cha.
  • What is pasta alla gricia? It’s one of the four classic Roman pastas, traditionally made with pasta, guanciale, Pecorino-Romano and black pepper.
  • Where did pasta alla gricia originate? Pasta alla gricia originated in Lazio, the Italian region where Rome is located.
  • What does “gricia” mean in Italian? From what I’ve read, there are many different hypotheses about the origin of this term. It may be that the dish is named after the small village of Griciano, where it is said to have originated. It may have been named after the grici, who were the food vendors in the area.¹ Or the name may have been a reference to the charcoal gray color that was left behind in the pan after frying the guanciale.²
  • How does alla gricia differ from carbonara? It is similar to alla carbonara, but does not contain eggs. It is similar to all’amatriciana, but does not contain tomatoes.

Print

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Description

This classic pasta alla gricia recipe is easy to make with 3 main ingredients and always tastes so decadent and flavorful.


  • 8 ounces guanciale*
  • fine sea salt and freshly-ground black pepper
  • 12 ounces uncooked pasta (I used mezzi rigatoni)
  • 2 ounces finely-grated Pecorino Romano


  1. Cut the guanciale. Slice the guanciale into ¼-inch-thick slices. Then cut each slice into roughly ½ x 1-inch pieces. (It can help to freeze the guanciale for 10 minutes beforehand to make it easier to cut.)
  2. Cook the guanciale. Heat a large sauté pan (preferably nonstick) over medium-low heat. Add the guanciale to the pan and cook, stirring and flipping occasionally, until the guanciale is golden brown and crispy and the fat has rendered, about 10 minutes. (Keep a close eye on the guanciale so that it does not burn.) Using a slotted spoon, transfer the guanciale to a separate plate. Pour the remaining fat into a heatproof measuring cup. Measure out ¼ cup and return it to the pan and discard the rest.
  3. Bloom the black pepper. Add 1 teaspoon freshly-ground black pepper to the pan to the hot grease, then turn off the heat.
  4. Boil the pasta. Meanwhile, fill a large stockpot about half full of water (roughly 2 quarts) and bring it to a boil. Since the guanciale and cheese are so salty, there’s no need to generously salt the pasta water, so just stir in 1 tablespoon salt. Add the pasta and cook for 8 minutes, stirring occasionally. 
  5. Emulsify the sauce. Meanwhile, once the pasta reaches the 6-minute point, carefully scoop up 1 1/2 cups of the starchy pasta water and transfer it to the sauté pan with the bacon grease. Turn the heat on the sauté pan to high to quickly bring the mixture to a boil, and gently stir to help the water emulsify with the grease as the sauce begins to reduce.
  6. Finish cooking the pasta. Once the pasta reaches the 8-minute mark, use a spider strainer or tongs to immediately transfer the pasta to the sauté pan with the sauce. Gently toss the pasta continuously in the sauce for 3-5 minutes until the sauce has reduced and emulsified and the pasta is al dente, adding in an extra ¼ cup of the remaining starchy pasta water as needed anytime the sauce seems too dry.
  7. Finish the pasta. Turn off the heat. Stir in the guanciale and half of the cheese and toss gently to combine. Stir in the remaining cheese and toss gently until the cheese has melted and the sauce is glossy, adding in an extra few tablespoons of the remaining starchy pasta water if needed to thin out the sauce.
  8. Serve. Serve immediately, garnished with an extra sprinkle of cheese and a twist of black pepper.



Notes

Guanciale: See notes above about pancetta or bacon substitution options.

Source: Recipe adapted from Serious Eats.

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Air Fryer Ranch Wings · i am a food blog

Oleh : Kristalpoker

If you love dipping hot wings in ranch sauce you’re going to amazed at how good these air fryer ranch wings are.

These ranch wings were the best wings I’ve made in the air fryer, no joke. They are juicy on the inside, golden and burnished on the outside and coated in finger licking ranch seasoning. They remind me of a naked buttermilk fried chicken sans breading. I didn’t dip them in ranch because they were perfect as is, but if you do choose the ranch dip route, you’re a ranch hero!

air fryer ranch wings | www.iamafoodblog.com

These ranch wings are naked wings that are seasoned with ranch flavors, no breading or coating required. The buttermilk in the ranch seasoning perfectly browns in the air fryer and adds tang and tenderization. I love them because they’re crispy, juicy, and naked. Don’t get me wrong, I love a good crunchy coated wing, but there’s something about the simplicity of naked wings that is amazing. Especially when they’re ranch flavor. Think of ranch chips, but wings. Seriously good! Pro tip, dip them in hot sauce for a reverse wing experience.

The secret ingredient to golden air fryer wings

There are two secrets to this recipe. The first is baking powder and the second is buttermilk powder. They work in tandem to  brown the wings and make them crispy and golden.

Baking powder contains both and acid and base component and it’s the unique combo that helps raise the pH levels in the chicken, making the skin break down and allowing it to get more crispy and brown.

Buttermilk powder tenderizes the chicken, which makes it extra juicy and also gives it a tangy, complex flavor.

air fryer ranch wings | www.iamafoodblog.com

How to make air fryer ranch wings

  1. Lightly pat your chicken dry. Moisture is not your friend when you want a crispy chicken wing, so be sure to pat your wings dry with a paper towel.
  2. Lightly oil. Lightly oil the chicken by tossing it with oil or spraying it with spray oil. This will promote even browning.
  3. Coat the chicken. This is where the magic happens. Toss the wings in a large bowl with a bit of baking powder and ranch seasoning.
  4. Air fry. Lightly spray (or brush) the air fryer basket with oil. Arrange the wings in a single layer, with some space in between each wing. Space them out evenly on a rack in the air fryer – the middle and the upper part of the air fryer has the best circulation.
  5. Flip. Flip the wings and fry again.
  6. Remove the wings immediately so they don’t over cook and enjoy!

air fryer ranch wings | www.iamafoodblog.com

Ranch seasoning

You can easily make your own ranch seasoning or you can simply buy it at the store, it’s up to you. Personally, I love the ranch seasoning from Trader Joe’s. If you make it, all you need to do is mix together: 1/4 cup buttermilk powder, 1 tbsp garlic powder,  specifically granulated garlic, 1 tbsp onion powder, 1 tbsp dried dill, 1 tbsp dried green onions, 1 tbsp dried chives, 1 tsp salt, 1 tbsp freshly ground pepper, 1/2 tsp sugar.

ranch seasoning | www.iamafoodblog.com

Pro tips for cooking wings in the air fryer

  • Dry the chicken with a paper towel as much as possible, the drier the chicken, the crispier
  • Don’t crowd the air fryer
  • Use tongs to flip your wings instead of shaking the basket
  • It’s best to use air fryer racks and spread out the wings, the most even heat is near the top and middle of the air fryer, where the element is, so if you place your wings on a rack, nearer to the top, you’ll get more heat.

ranch wings | www.iamafoodblog.com

Other air fryer wings to make

ranch wings with ranch seasoning | www.iamafoodblog.com

Happy winging it!
xoxo steph

 

air fryer ranch wings | www.iamafoodblog.com


Air Fryer Ranch Wings

Serves 2

Prep Time 5 mins

Cook Time 20 mins

Total Time 25 mins

  • 1 lb chicken wings
  • 1 tbsp neutral oil
  • 2 tbsp ranch seasoning
  • 1 tsp baking powder

Nutrition Facts

Air Fryer Ranch Wings

Amount Per Serving

Calories 427
Calories from Fat 215

% Daily Value*

Fat 23.9g37%

Saturated Fat 7.2g45%

Cholesterol 97mg32%

Sodium 769mg33%

Potassium 465mg13%

Carbohydrates 1.2g0%

Fiber 0.1g0%

Sugar 0.01g0%

Protein 31g62%

* Percent Daily Values are based on a 2000 calorie diet.

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