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Chocolate chip, peanut butter, oatmeal cookies! 

SWEET POTATO CHIPS

Last Updated: Sat 20 Oct, 2012

Read The Full Vegetables post at SWEET POTATO CHIPS

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Sweet Potato is a starchy root vegetable that is rich in vitamin A and beta-carotene. They are a great source of vitamin B6, vitamin C and fiber as well as a variety of minerals. They are low in calories and contain no saturated fats or cholesterol.

  This HEALTHY BAKED SWEET POTATO RECIPE allows you to build a fantastic pysique, strip fat, nad be TRULY SATISFIED. You don't need to starve yourself to LOOK good.

Niki’s Sweet Potato Chips Recipe

 (PDF for download or print below blog ↓) 

Serves 4 Prep 10 mins Cooking Time 20 mins

  Ingredients

1kg (35oz) orange sweet potatoes, peeled and cut into chips

1-2 tbs extra virgin olive oil

1 tsp ground cumin

1/2 tsp sea salt

1/2 tsp cracked black pepper

  Method

Preheat oven to 210°C (425°F or Gas Mark 5). In a large bowl combine sweet potato, cumin, salt, pepper and oil so the potatoes are well coated. Using a baking tray with rack, spread the sweet potatoes on the rack in a single layer. This way you will not need to turn the chips over as the heat will circulate around the chips. Bake for about 20 minutes. Depending on how thick you have cut the chips baking time could be a little more or less.

  © Niki Mitropoulos 2011

  Tips

You can use a baking tray with rack or if you do not have a rack cook chips or on a baking tray that has been preheated to make the fries crisp. You can also use different spices such as Chinese Five Spice, Smoked Paprika or any others you like to add flavor.

  Check Niki's other delicious recipes

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How to choose BANANAS

Last Updated: Mon 15 Oct, 2012

Read The Full Hints & Tips post at How to choose BANANAS

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Bananas are a wonderful fruit with many health benefits as well as being highly nutritious. They are rich in Potassium, Magnesium as well being a good source of Dietary Fiber, Vitamin C, Manganese and Vitamin B6. They  are a healthy carbohydrate snack because of their low GI, no fat, no sodium and no cholesterol. Suitable for athletes and dieters, they should be enjoyed as part of a balanced and healthy diet.

As a banana ripens the starch in the fruit converts to sugar giving the banana a creamier and sweeter taste. To ripen green bananas faster just place bananas in a brown paper bag with a tomato or apple overnight.

To slow down the ripening refrigerate the bananas for a few days, noting the skin will go dark but the banana inside will be fine.

For bananas that are too ripe just peel them and freeze them to use in your smoothies, cakes and other recipes.

Enjoy a Banana today !

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ROMA TOMATO Facts

Last Updated: Fri 12 Oct, 2012

Read The Full Hints & Tips post at ROMA TOMATO Facts

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The Roma tomato is an egg shaped, sweet tasting, fleshy variety of tomato that holds its shape well and has very few seeds. They are low in fat, calories, sodium and they are cholesterol free. They are a great source of vitamin A, vitamin C, antioxidants and licopene.

  Selecting

Choose tomatoes that are firm with a smooth skin and are a lovely red color ideally. If you find unripe or slightly green ones just let them ripen at room temperature for about 3-4 days. Ripe tomatoes should be used within 3 days.

  Storage

Store the tomatoes at room temperature away from direct sunlight.

  Best Uses

Soups, sauces and sandwiches

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How to grill Red Peppers

Last Updated: Thu 11 Oct, 2012

Read The Full Hints & Tips post at How to grill Red Peppers

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Red Peppers are great raw, but they take on a deliciously sweeter flavor when grilled. To prepare the peppers just remove stem, white ribs and seeds. Cut into strips and lightly brush skin side only with olive oil or spray with olive oil. Grill peppers skin side up until the skin blackens. Place grilled peppers into a plastic bag, seal and leave to cool. Now Remove from bag and peel the skin off with your fingers. Peppers can now be used in your sauces or sliced and served with other grilled vegetables.

  When choosing red peppers look for shiny firm skin, fresh green stem and they should be heavy for their size. Avoid peppers with dull, wrinkled or marked skin. Store in a sealed plastic bag or in the criper section of your refrigerator for up to one week.

   Now check out Niki's fabulous Homemade Red Pepper and Tomato Sauce recipe.

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How to cook Efficiently

Last Updated: Wed 10 Oct, 2012

Read The Full Hints & Tips post at How to cook Efficiently

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How do you cook efficiently ?

  Step 1 Read the recipe from start to finish

Step 2 Make sure you have all the ingredients the recipe requires

Step 3 Ensure you have all the kitchen equipment/utensils you will need handy

and in working order

Step 4 Wash your hands thoroughly (keep them clean throughout the prep)

Step 5 Prepare and measure out the ingredients

Step 6 Follow the recipe exactly the first time and then you can try altering

the recipe at another time, if you wish

Step 7 HAVE FUN COOKING !

  Watch more of Niki's Hints & Tips Videos

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SMASHED HERB & LEMON BAKED POTATOES

Last Updated: Wed 10 Oct, 2012

Read The Full Vegetables post at SMASHED HERB & LEMON BAKED POTATOES

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Why is this the BEST way to have potatoes ? Is it the CRISPINESS, the SOFT centre , the amazing aroma, or the EASE and SPEED of the whole recipe ? Try them today and find out !

Niki’s Smashed Herb & Lemon Baked Potatoes Recipe

 (PDF for download or print below blog ↓)

  Serves 4-6 Prep 10 mins  Cooking Time about 90 mins

  Ingredients

1kg (32oz) new (baby) potatoes, washed and scrubbed

1/4 cup extra virgin olive oil

2 tbs mixed dried herbs

juice of one lemon

sea salt and pepper

  Method

Preheat oven to 200˚C (400˚F or Gas Mark 5). Scrub and wash the potatoes, then place in a large saucepan. Cover with cold water, add a little salt and bring  to boil on a high heat. Reduce heat slightly when water is boiling and cook the potatoes until their skins begin to split and the potatoes are cooked. Whilst potatoes are cooking brush your baking tray with a little oil and heat this in the oven for about 10 minutes. When potatoes are cooked drain them and place them evenly on your baking tray. Use a fork to push down on the potatoes until they burst and the skin comes away slightly. At this point pour the lemon juice evenly onto the potatoes, sprinkle the mixed herbs and season with sea salt and pepper. Drizzle with olive oil and bake for about 45 minutes or until potatoes are golden and crispy.

  © Niki Mitropoulos 2011

  Tips

When buying potatoes choose ones that have no green areas, no shoots or bruises. Buy firm , smooth and well shaped potatoes. Store potatoes in a dark, cool place that has good ventilation. not in the refrigerator.

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