May 2013

Summer Fruits – Strawberry


As Summer is just around the corner, Summer fruits printables are here!


Strawberries are so fresh, juicy and sweet!

You can eat them alone (which are delicious!), add them on salads, yogurt, sandwiches, etc.!

Here is an easy snack recipe of PB&S Sandwich!

Peanut Butter & Strawberry Sandwich:

  • 4-6 Strawberries washed
  • Peanut Butter
  • 2 slices of whole Grain Bread
  1. Cut strawberries in thin slices.
  2. Spread peanut butter onto one slice of bread.
  3. Top it with the strawberry slices.
  4. Place the other slice of bread on top of strawberries. Enjoy!

Tips & more:

– Replacing Jam with Fruits like Strawberries improves our nutrition and health by reducing the intake of high amounts of sugar in jams and eating more fiber and nutrients like Vitamin C and Manganese present in strawberries.

– Peanut butter has “good” fats – mono and polyunsaturated fats – and protein that can contribute to our diet. When buying, look for “natural” peanut butters as they don’t have unhealthy saturated fats like palm oil, hydrogenated or partially hydrogenated oils in it. Companies usually add these fats for the convenience of “no-stir” by avoiding oil separation. Also, check if peanut butters have sugar added or too much salt. The ingredient list should be peanuts (and salt).


Basics: How to Make Asian Brown Rice (in a Pan)


Brown rice is a whole grain and a great substitute for White rice because it has more nutrients and fiber which are essential for our health.

Fiber helps in our digestion process, normalizing our bowel movements and preventing constipation. When eating more fiber, we stay full longer and eat less, helping us control the intake of other caloric foods.

The main types of Asian rice are short grain (like sushi rice) and glutinous rice (also known as sweet rice which is sweeter and stickier than short grain and its flour is used to make mochi and korean ddeok).

This recipe is for those who doesn’t have a rice cooker (or your rice cooker is broken) and want to make Asian brown rice with your pan!

How to:

6-7 servings – Time: 50 min

  • 3 cups of mix of short grain and glutinous brown rice (or just one type of rice) – you can find them at an Asian grocery or supermarket.
  • 6 cups of water

1) In a pan, rinse the rice by scrubbing it with your hands and drain it. Repeat this step one more time.

2) Add 6 cups of water in the pan.

3) Bring it to boil over medium high heat without the lid.

4) When water has evaporated and is close to the surface of the rice, reduce the heat to medium low.

5) Let it cook for a while until the surface of rice is dry and you cannot see any water, then close the lid and turn off the heat.

6) Let it steam (in other words, “just wait”) for 10 minutes. Open the lid (be careful because the steam is hot!) and serve.

Tips & more:

– 1 cup of rice usually yields 2 to 2.5 cups of cooked rice.
– For this type of rice and cooking method, the amount of water is two times of rice.
– You can serve about 1 cup of cooked rice per person per meal.


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