Ingredients.

2 banana

1.5 cup oats

1 tbsp honey

1.5 tablespoon chocolate peanut butter

1 tbsp real cocoa powder

How to make oat bars

     1. Mash bananas, oats, honey, chocolate peanut butter. And real cocoa powder.
     2. Pour into the mold and bake at 150 degrees Celsius for about 15-18 minutes.
     3. Wait for it to cool down for a while. Cut it into sections. You can dip it with Greek yogurt or chocolate.

Oats are rich in fiber .

One bowl of oats provides you with just the right amount of fiber UFABET you should be getting per day. Ask at the National Academy of Sciences. The United States Engineering and Medicine, or the National Academies of Sciences, Engineering, and Medicine, states that

• Men under 50:  should consume at least 38 grams of fiber per day.
• Women under 50:  should consume at least 25 grams of fiber per day.

Therefore, eating foods rich in fiber or foods rich in grains. It can help prevent cardiovascular disease, type 2 diabetes, breast cancer, colon cancer. and rectal cancer

The post Oat Bars. appeared first on bestfreeforums.com.

Ingredients for Onion Soup.

• 1 tablespoon olive oil
• 2 large onions, coarsely chopped
• Brown sugar, for seasoning
• 2 garlic stalks
• 3 cups beef stock
• salt for seasoning
• ground pepper for seasoning
• French bread, cut into 4 thick slices
• Shredded Parmesan Cheese for topping
• finely chopped parsley for topping

How to make onion soup.

     1. Put the olive oil in the pan. Bring to a boil over low heat. Add onion and stir fry until soft and translucent. or for about 20 minutes until light brown.

     2. Add a little brown sugar and leek, stir fry for about 10 minutes, add stock, simmer over low heat for about 30 minutes, season with salt and ground pepper mix well Scoop the soup into a bowl and prepare.

     3. Place the french toast over the prepared soup scoop. Sprinkle Parmesan Cheese and chopped parsley Then put in the oven, use the heat, bake for 8-10 minutes or until the cheese melts. Remove from the oven and ready to serve.

Nutrition Facts

Per Serving: 290 calories; calories from fat 30%; fat 9.6g; saturated fat 4.8g; mono fat 1.9g; poly fat 0.7g; protein 16.8g; carbohydrates 33.4g; fiber 3.1g; cholesterol 20mg; iron 1.6mg; sodium 359mg; calcium 317mg.

The post Onion Soup appeared first on bestfreeforums.com.

Ingredients: Garlic-Fried

     – Whole Wheat Pasta

– Boiled Whole Wheat Pasta. (2 cups dry pasta)
     – 1/2 cup minced garlic
     – 2 tbsp olive oil

– 1 cup finely chopped eringi mushrooms
     – 1/2 tsp salt
     – finely chopped parsley 1/4 cup
     – Shrimp, peeled, cut back, remove black veins. (Quantity according to your preference)

How to make Garlic Whole Wheat Pasta

     1. Pour olive oil into the pan. Add shrimp and stir fry until cooked. scoop up and set aside
     2. Use the remaining oil in the pan. Add garlic and fry until fragrant. Add mushrooms and stir until cooked.
     3. Add pasta and stir fry over medium heat . Season with salt and pepper. Mix well.
     4. Add parsley and shrimp, stir to combine. Transfer to a plate and ready to serve.

Techniques

     1. Boil whole wheat pasta by adding olive oil. And salt into the boiling water as well to make the
     noodles stick together and taste better 

2. You can use fish or squid instead of shrimp.

Calories per serving of Garlic Shrimp with Whole Wheat Pasta

210 calories of Great Value Whole Wheat Thin Spaghetti, (2 oz)

150 calories of Extra Virgin Olive Oil, (1.25 tbsp)

56 calories of Shrimp, cooked, (2 oz)

23 calories of Country Crock, Shedd’s Spread Country Crock Plus Calcium & Vitamins (Soft), 1 Tbsp , (0.50 serving)

11 calories of Onions, raw, (0.25 cup, sliced)

6 calories of Garlic, (1.25 cloves)

3 calories of Oregano, ground, (0.25 tbsp)

0 calories of Basil, (0.25 tbsp)

The post Whole Wheat Pasta with Garlic. appeared first on bestfreeforums.com.

Ingredients for Japanese Scallion Kimchi soup

• Bacon, sliced ​​or pork belly (chopped) 100 g
• 1 teaspoon garlic powder (or 3 minced garlic cloves)
• 1 tsp ginger powder (or 1 tsp minced ginger)
• 1/4 teaspoon chili powder or Korean chili
• Kimchi 150-200 g.
• 2 cups of water
• 2 tablespoons dashi (fish broth powder) (1/2 cubes of chicken or pork bouillon, or appropriate amount of water to soak the dried fish)
• Gochujang (Korean chili sauce) 1-2 tbsp.
• Miso (Japanese soybean paste) or Thai soybean paste 1 tbsp.
• Kinu tofu or banana leaf tofu (diced large) 1/2-1 cubes
• 1 egg
• Japanese spring onions, sliced

Instruction

     1. Put bacon and stir fry in a pan, enough oil to come out, then add garlic, ginger and chili powder and stir to combine. Stir-fry until the bacon is fragrant, add kimchi (with kimchi juice) to stir-fry, add water.

     2. Season with fish soup powder, gochujang and miso. Stir well.

     3. Add tofu Wait a moment for the tofu to absorb the broth. (takes about 2-3 minutes)

     4. Crack an egg into it, turn off the heat, put it in a bowl, sprinkle with spring onions, ready to serve.

According to ufabet

The post Japanese Scallion Kimchi soup appeared first on bestfreeforums.com.

Fruit Salad with Turmeric Dressing . Turmeric, which Thai people in the south are very popular to eat. In addition to having properties in the wound healing in the stomach, intestines and stimulates the excretion of bile. 

The Research has also found that Curcuminoids are important substances in turmeric, which are known to help fight free radicals as well as protect cells from toxins that enter the body, fight cancer and brain cell degeneration. 

So we picked up turmeric to make a delicious salad dressing. Served with a variety of colorful fruits that are rich in beta-carotene, vitamin E and vitamin C, which help fight free radicals. It’s also refreshing.

Ingredients (4 servings) Prep 20 min Cook 5 min

• 12 boiled seafood prawns
• Rambutan, cored seeds, stuffed with 12 Phuket pineapples
• 4 mangosteen pulp
• ½ cup diced ripe papaya
• ½ cup pink dragon fruit, diced
• Pomegranate seed ½ cup
• Assorted berries, 1 cup
• ½ cup mint leaves
• ½ cup toasted walnuts
• 1 cup lettuce of choice

Fruit Salad with Turmeric Dressing ingredients

• 1 teaspoon turmeric powder
• 1 tbsp honey
• Apple cider 1½ tablespoons
• Extra virgin olive oil 3 tablespoons
• 1 teaspoon salt
• 2 tablespoons of lemon juice
• 2 tablespoons minced onion
• 1 teaspoon chopped thyme leaves
• 3 teaspoons ground pepper

method

Beat all salad dressing ingredients together. Set aside to arrange different fruits on a plate, side with salad dressing and ready to serve.

Energy per serving 350.97 kcal,
12.41 g protein, 18.67 g
fat, 35.17 g carbohydrate, 5.19 g fiber.

The post Fruit Salad with Turmeric Dressing appeared first on bestfreeforums.com.

          Breakfast menu Black Sesame Poached Eggs, everyone can make it. Try adding black sesame seeds to add a bit of difference? Start by forming minced pork mixed with black sesame into round balls, dropping into a cup of poached eggs. Steamed until cooked, sprinkle with roasted black sesame.
 

Ingredients: Black Sesame Steamed Egg

• 1 egg
• 1/2 cup chicken broth
• 2 tablespoons ground pork
• Roasted black sesame, finely pounded 1+1/2 tsp.
• Roasted black sesame, finely pounded for topping 1/4 tsp.
• 1/8 teaspoon coarse salt
• a little ground pepper
• Spring Onions and Coriander
   

Instructions

     1. Mix ground pork, roasted black sesame seeds, salt and ground pepper. massage to combine Then shape into a
     ball, set aside. 2. Beat the eggs enough to break. Add the chicken broth and mix well in a simmering cup. Put the black sesame minced pork ingredients into it.
     3. Bring the crate or steamer set to heat. Use low heat Put the cup of egg mixture into the steamer until cooked, remove from the heat, sprinkle with spring onion, coriander and roasted black sesame, ready to serve.

The post Black Sesame Poached Eggs appeared first on bestfreeforums.com.

Ingredients Black Sesame Meatball

• 1 cup chilled minced pork
• 2 tablespoons roasted black sesame seeds
• 5 coriander roots
• 1 teaspoon ground pepper
• 1 tbsp soy sauce
• 1/4 teaspoon coarse salt
• 1 egg
• 1/2 cup glutinous rice soaked overnight
• 1/2 cup roasted black sesame seeds
• Coriander, for garnish
• lettuce
   

Ingredients

• 1 red chilli, finely chopped
• 1/3 cup sweet soy sauce
   

How to make black sesame meatballs

     1. Make dipping sauce by mixing chili and sweet soy sauce together. (If you like sour, spicy, salty sauce, add vinegar and pounded fresh red chilies)
     2. Pound coriander roots and peppercorns thoroughly and prepare.
     3. Mix ground pork with pounded ingredients, add soy sauce, salt and sesame. roasted black mix well Knead until the pork is smooth and tough. Shape the pork mixture into 1/2 inch balls, then refrigerate for 10-15 minutes.
     4. Beat the eggs enough. Dip the chilled meatballs in the egg and mix them into the sticky rice. and mixed in roasted black sesame seeds Steamed in a crate or steaming set with boiling water. Use medium heat. Steam for about 10 minutes. When cooked, scoop onto plates, sprinkle with coriander leaves. Serve with prepared dipping sauce.

The post Black Sesame Meatballs appeared first on bestfreeforums.com.

      Would you like to refresh yourself with a healthy black sesame smoothie? This recipe combines sweetened fresh milk with white malt powder. Garnished with ginkgo and strawberries.

Ingredients for Healthy Black Sesame Smoothie

• Roasted black sesame seeds, finely ground 30 g.
• 2 tablespoons sweetened condensed milk
• UHT fresh milk, sweet, chilled, 100 ml.
• 2 tablespoons white malt powder
• 3 tablespoons of syrup
• 3 cups crushed ice
• Ginkgo biloba in syrup 100g
• Whipped Cream
• Ginkgo biloba in syrup
• strawberry
• Roasted black sesame seeds for topping
   

Instructions

     1. Put black sesame seeds, sweetened condensed milk, fresh milk, white malt powder, syrup and ice in a blender. Blend until well blended.
     2. Pour the mixture into a serving glass lined with ginkgo seeds. Garnish with whipped cream whipped cream. Ginkgo biloba in syrup and strawberries Garnish with black sesame seeds.

The post Healthy black sesame smoothie? appeared first on bestfreeforums.com.

         Then let’s make black sesame ice cream with fresh milk. This recipe adds vanilla flavor and syrup. If you don’t like sweet, you can reduce the sugar and enjoy ufabet games.

Ingredients for black sesame ice cream

• 2 tablespoons roasted black sesame seeds
• 2 cups fresh milk
• 1/3 cup granulated sugar
• 3 eggs
• 2 tablespoons maple syrup
• 1 teaspoon vanilla fragrance
• 1 cup fresh cream
• a small amount of salt
   

Instructions

     1. Put fresh milk into the pot. Bring to the heat until boiling, remove from the heat and prepare.
     2. Beat the egg mixture with sugar until combined. Add maple syrup. and finely ground black sesame seeds, beat to combine. Then gradually add milk and mix well. Pour the mixture into the pot bring to medium heat. Stir all the time until the mixture is thick and sticky. Remove from the heat and let it cool.
     3. Mix fresh cream with a pinch of salt until fluffy. add cream mixture and vanilla fragrance into the poppy mixture mix well Pour the mixture into the mold Place in the freezer for about 20 minutes. Remove from freezer. Scoop the ingredients into the blender. Blend until smooth Pour it back into the mold and freeze it again. Repeat the same 3 more times until the texture is smooth and fine. Scoop into round balls into cups. Sprinkle with a little toasted black sesame seeds.

The post Black Sesame Ice Cream appeared first on bestfreeforums.com.

Benefits of Bitter gourd. It is  believed to have medicinal effects. Used to cook food to nourish the body. It is believed that it may have antioxidant properties. Beneficial to diabetics, help heal wounds or even may fight HIV infection.

But in Thailand, there are two well-known varieties of  bitter gourd, which  are Chinese bitter gourd with large, green and rough skin. Another species, the  bitter gourd,  is smaller than the Chinese bitter gourd, it tastes more bitter, but offers the same health benefits…

Type 2 diabetes

Gourd lowers blood sugar levels because it is metabolized more glucose. Should drink 1 glass of bitter gourd every day, or if there are changes in diet, you should consult a doctor. Stop drinking if you experience significant abdominal pain, diarrhea, or a fever.Keep checking your blood sugar and make any adjustments to your medication if necessary, with your doctor’s advice.

Kidney stones

Bitter gourd can break up kidney stones naturally. It also helps to reduce the acid that can cause stones as well. Mix bitter gourd with water, it becomes a healthy tea. And it is amazing that we don’t have to add extra sweetness.

Lower cholesterol levels

This will reduce the risk of heart disease and stroke.

Note: High cholesterol levels can only be diagnosed with a blood test.

Pancreatic cancer

One of the amazing benefits of bitter melon is its anti-cancer properties. This is because bitter melon interferes with the production of glucose and the growth of pancreatic cancer cells. It also has activity against cancer cells in the liver, colon, breast and prostate.

Skin

Food or drinks from bitter gourd are beneficial for the skin. When eaten regularly, our skin will be radiant, free from acne, while also helping to prevent psoriasis and eczema.Try eating gourd curry to alleviate the symptoms of skin disease or to help keep your skin glowing. Another benefit of bitter gourd is that it can purify the blood as well.

Lose weight

Like most vegetables, bitter gourd is a low-calorie, meat-rich vegetable. Because bitter melon is very nutritious, it has tremendous benefits for weight loss and body maintenance.

Detoxifies the liver

Bitter gourd juice helps in digestion Improve the function of the gallbladder And reduce edema, cirrhosis, hepatitis and constipation, it can be relieved with bitter melon juice. Drinking bitter gourd juice at least once a day will help you lose weight and relieve irritable bowel syndrome.

Digest carbohydrates

This is a key benefit for people with type 2 diabetes, where carbohydrates are converted to sugar and bitter melon again. The faster carbohydrates are metabolized, the less fat is stored in our body and therefore less weight is lost. In addition, proper digestion of carbohydrates contributes to the development and growth of muscles.

Vitamin K source

Vitamin K is useful in strengthening bones. Prevents blockage of blood vessels. And has anti-inflammatory properties Pain and inflammation from arthritis can be alleviated by consuming vitamin K. Which eating bitter gourd can help you and the gourd is also a good source of dietary fiber.

Increase immunity

A good immune system is essential in eliminating germs and possible infections. Eating fried bitter gourd can help our health by promptly suppressing or preventing colds and good for the digestive tract. It also naturally prevents food allergies and yeast infections. Another benefit of bitter melon is that it relieves symptoms of GERD and indigestion.

The post Benefits of Bitter gourd appeared first on bestfreeforums.com.