HealthyBirdsss

      Did you know Nasi lemak is the most popular dish in Malaysia?  It is darling of every Malaysian who loves local food. Nasi lemak is the national dish with the essential coconut milk rice, ikan bilis( anchovy) sambal, slices of cucumber, hard-boiled egg and roasted groundnuts wrapped in banana leaf has evolved into an industry and tourism commodity. However, coconut milk rice contains high calories. It has saturated fat, these fat may induce high cholesterol in our body.       So , I take the sandwich bun to substitute the coconut milk rice become Nasi lemak bun . To reduce the fat, bun is the best choice of the dish. Bun provide essential nutrients, and can be a satisfying component of any meal. Bun can help us achieve a healthy eating pattern. It recommendation for a 2000-calorie diet are to get 6 ounce-equivalents of grains per day. It can get 45 to 65 percent of your total calories from carbohydrates.       Hence, I would like share how to make the Nasi lemak bun . Esti

     H ave you had your salad today?  Eating salad for your breakfast almost every day may be one of the most healthy eating habits for your breakfast. Eating salads is super-convenient way to work in a couple of servings of fruit and vegetables which is Fruit and Veg salads .       There are four health reasons for a salad today. The first reasons is salads is a high-fiber diet can help lower cholesterol level and prevent constipation.The second reasons is fruit and vegetables can lower risks of many disease, particularly cancer of the head and neck. The third reasons is  salads can help us lose weight and enhance our satiety like feeling of the fullness.The last reasons is eat salads can get smart fat which is monounsaturated fat, it can help your body absorb protective phytochemicals. Monounsaturated fat can find in avocado.       Here is the some steps that I would like to share for you about how to make Fruit and Veg salads . Estimate time: 5 minutes Serving size:

      Oats are among the healthiest grains on earth.      They are gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.      On the other hand, yogurt contains probiotics such as gut healthy bacteria. They help avoid acid reflux, improve absorption of nutrients and aids weight loss. It is reduce inflammation in the body by improving integrity of the intestinal lining. Estimated preparation times: 5 minutes Serving: 1 serve INGREDIENTS: 2 cups of yogurts 2 apples 1 tablespoon of blueberry 2 spoons of oats Chia seed Almond INSTRUCTIONS: Put the yogurts into a bowl, you can choose any flavours of yogurt to add in Cut the apples into dicing and put it in For topping, add blueberry, oats, chia seed and almond into bowl Stir well and Enjoy your lovely breakfast!

     Corn flakes are one of the most popular breakfast cereals, which are made up of toasting flakes of corn. They are packaged cereal product prepared from small toasted flakes of corn, and normally served with milk.      Today, let me show you another corn flakes breakfast! Estimated preparation times: 5 minutes Serving: 1 serve INGREDIENTS: 1 cup of yogurt 2 tablespoons of muesli 2 tablespoons of corn flakes Almond Chia seed Pumpkin seed Cinnamon powder INSTRUCTIONS: Put the yogurts into a bowl, you can choose any flavours of yogurt to add in Add 2 tablespoons of muesli and corn flakes in and then mix well Add almond, chia seed, pumpkin seed and half teaspoon of cinnamon powder Stir well and enjoy your corn flakes!

     Today, American Pancakes are still popular breakfast or afternoon teatime dessert. The soft taste and sweet maple syrup are indeed grabbing many people's love.       Pancakes can be high calories from sugar and fat when ordering it at restaurant.        Therefore, we can make a more nutritious versions of pancakes by adjusting the ingredients accordingly at home.  Moreover, the recipes of making pancakes is absolute simple, you can eat fresh healthy hot pancake instead of buying premixed powder!      It's not difficult to make pancake at home, the ingredients is not expensive, just with a mixer, it's will be easy to make the delicious pancakes. Let start with it! Estimation time: 20 minutes Serving: 2 Ingredients: 45g of low-gluten flour  2 Egg 30g of sugar 20g of milk 3g baking powder 10g of corn oil Butter (interchangeable with maple syrup or honey)  Seasonal fruit Instructions: Use a mixer to mix the eggs, separately add in the sugar in 2 t

     Do you like egg for your breakfast? You can makes some changes for your egg dish. You can add something on your egg become Tuna Egg Roll.       Tuna has rich in vitamin A and B. It is a great source of three main phosphorus, selenium, and magnesium.Phosphorus can helps to build strong bones and teethes. Selenium can helps our immune system work properly as well as in reproduction. It can prevents the damage of cells and tissue. Magnesium  can  gives us energy. It also can helps to make sure parathyroid glands. Parathyroid glands is helps us control the body calcium's level. It also will produces the hormone for the bone health and work normally.      Today I would like to share how to do the Tuna Egg Roll  for your breakfast. Estimation time: 15 minutes Serving size: 2 INGREDIENTS 1) 1 big red chili 2) 1 carrots 3) 1/2 cucumber 4)2 eggs 5)1 big onion 6) 1 can of tuna 7) Salt INSTRUCTIONS 1) Slide red chili, carrots, cucumber and big onion into the sm

     Yogurt is a very popular daily products and made by the bacterial fermentation of milk.       It is very nutritious and protein as well as can boost several aspects of our health.      For maximal health benefits, choose plain or unsweetened varieties that contain probiotics. Estimated preparation times: 5 minutes Serving: 1 serve INGREDIENTS:  1 banana  2 cups of yogurts  2 spoons of oats  Half spoon of peanut butter jam  Mixed nuts cracker  Chia seed INSTRUCTIONS: Put the strawberry yogurts into a bowl * you can add in any flavours of yogurt. Add 2 spoons of oats, half spoon of peanut butter jam, mixed nuts cracker and chia seed into the bowl. Stir well. Cut banana into slices and put it in. Enjoy!

Mixed Nuts Cracker Yogurt Milk with Berries recipe. Estimated preparation times: 10 minutes Serving: 1 serve INGREDIENTS:  1. 2 tablespoon yogurts  2. 2 strawberries 3. 1 tablespoon blueberry 4. 300 ml fresh milk 5. Mixed nuts cracker 6. Chia seed 7. Sunflowers seed 8. Honey INSTRUCTIONS:  1. Add 2 tablespoon of yogurt into a bowl. 2. Add 300ml fresh milk and mix well. 3. Cut the strawberries into slice and put it in as well as blueberry. 4. Add some mixed nuts cracker, chia seed and sunflowers seed. 5. You can choose to add some honey, it is optional. 6. Enjoy!

     The heart-shaped outline of a strawberry is the first clue that this fruit is good for you. These potent little packages protect human heart, increase HDL (good) cholesterol, lower your blood pressure and prevent cancer (Gabrick n.d.).      Moreover, strawberry is packed with vitamin C, fiber and particularly high levels of antioxidant.      This is a serious strawberry milkshake recipes with no messing things and it's easy-to-follow.  Estimated Preparation times: 7-8 minutes Serving: 1 serve INGREDIENTS: 3 to 4 ripe Strawberries 1 cup of Fresh Milk 1 tablespoon of Honey (optional) INSTRUCTIONS: Wash and remove the the leaves of strawberries and cut into slices. Put the strawberries into the blender. Add 2 spoons of honey into the blender (optional and sweetness may be adjusted according to personal preferences). Pour the milk into the blender milk and blend for around 30 seconds to 1 minutes until the texture them creamy and smooth. Pour the milkshake int

     This sweet potato burrito is worth a lot of love! The taste of the burrito is sweet, spicy and it might make you feel pleasant and energetic the whole day.  Notably, the best thing about this recipe is that it's very easy to follow.      Generally, the most annoying thing about making traditional burritos is that there are many bowls, pans and pots waiting for you to clean up. Therefore, the best thing of this recipe is the fact most of the ingredients are baked in one tray.      Now, lets start with it! Estimation time: 30 minutes Serving size: 2 Ingredients: 1 Sweet Potato 2 Whole Wheat Tortilla Wrap 1 Tomato 1/3 Carrot 1 teaspoon of Curry Powder 1 teaspoon of Olive Oil Salt Lettuce Instructions： Unfreeze the wraps in room temperature for about 10 minutes. Preheat the oven for 5-10 minutes. At the mean time, cut the carrot into slices and sweet potato into cubes, season with some salt,curry powder and olive oil. Transfer the carrot and sweet p

     Be tired of a ordinary green salad? This time, no lettuce and vegetables. Today, I'm here to share with you about  a healthy salad with tomato and eggs .      Having tomato and eggs together in the morning is a beautiful things. It's breakfast in fewer than 10 minutes. Estimation time:10 minutes Serving size: 1 Ingredients: 2 eggs 5 cherry tomatoes 2 strawberries Roasted sesame sauce Instructions: Prepare a hard boiled egg (Place the egg in a covered pot with cold water by 1 inch and boiled for 10 minutes). Whereas, evenly mix the egg yolk and egg white of the other egg in a bowl and season with some salt and pepper. Place the non-stick frying pan with some olive oil over medium heat, pour in the well-mix egg and fried until done as desired (as shown as picture above). Transfer the hard boiled egg and fried egg on a plate and served with some cherry tomatoes and strawberries. Spoon the roasted sesame sauce over the eggs and tomatoes, making sure each

     What are you struggling to eat in the morning?      Having vegetable for breakfast is a super duple healthy choice. Vegetables provide fiber and vitamin to our health.      So, today I'm going to share a Vegetable Pancakes recipe to your guys. This pancakes can be served as a delicious side dishes or a complete meal such as breakfast. Estimation time: 30 minutes Serving Size: 2 Ingredients: 1 cup of flour Cabbage Carrot Red pepper Vegetarian meat- Ham Salt Mushroom Seasoning Granule Instructions: First, mix the flour with some water into a paste in a big bowl. Shredded the cabbage,carrot and red pepper and cut the ham into slides. Mix all the vegetables, ham and flour together with the paste and stir until combined. Add some seasoning including salt and mushroom seasoning granule. Heat the pan with 1 tablespoon of oil over medium heat and pour the mixtures into the pan. Cook about 2 minutes on each side until it turn golden brown and crispy.

     Mexican burritos are made up of flour tortillas and various other ingredients. It is wrapped in a closed cylinder that can be picked up. Contrary to the tacos, the tortillas are simply folded around the filling.      Let discover delicious and easy vegan tofu breakfast burrito recipes with me now.      Truth to be told, this version is super easy to follow. No rice, no beans, no meat but just vegetable, spices and scrambled tofu.      Now, lets start with it! Estimation time: 20 minutes Serving size: 1 to 2 Ingredients: 1 Whole wheat Tortilla wraps 1/2 Tofu 1/2 teaspoon of curry powder 1/2 teaspoon of cumin Lettuce Coriander Instructions： Unfreeze the wraps in room temperature for about 10 minutes. At the same time, cut or smash the tofu into small curds and cook it with some seasoning like salts and place aside. Preheat the oven for 5-10 minutes. Add some lettuces on the wrap followed by scrambled tofu and coriander. Add in some seasoning such as curry

     Today, we're going to share a simple but healthy breakfast recipe which is freshly fruits with yogurt. Estimated time: 5 minutes Serving size: 1 INGREDIENTS 1. 4 tablespoon yogurts 2.  2 strawberries 3.  1 tablespoon blueberry 4.  1 banana 5.  Chia seed 6.  Mixed nuts cracker 7.  Pumpkin seed INSTRUCTIONS: 1.  Cut banana and strawberries into slices. 2.  Add 4 tablespoon yogurts. 3.  Put in all the fruits and seeds as well as nuts. 4.  Stir well and enjoy the freshly fruits yogurt!

     Time to change up avocado toast routine and add something different to it! Fruit Avocado Toast is delicious. A few basics to keep your Fruit Avocado Toast affordable and healthy. Choose bread that has  an ample amount of whole grains. Keep in mind that each slide of bread requires only halfn an avocado .  When you can't decide on what to eat for breakfast,  Fruit Avocado Toast always come through. Estimation time: 10 minutes Serving size: 1 INGREDIENTS 1) 1 piece of whole grain bread 2) 1/4  of apple 3) 1/2 mini Avocado 4) 4 cherry INSTRUCTIONS 1) Dry the bread. 2) Take one avocado and apple. 3) Slide the apple in quarter and take one quarter of the apple slide in small pieces. 4) Slide the avocado in a half. 5) Wash four cherries. 6) Spread the avocado on the toast. 7) Add apple and cherry on the toast. 8) Fruit Avocado Toast is ready to serve!!! *Additionally Avocado are rich in vitamins, fatty acids and monounsaturated fat which help lower the b

     Broccoli is very low in calories and almost no fat.      If you are trying to eat healthier with cruciferous vegetables, broccoli should be at the very top of your grocery list.      The carbohydrates in broccoli mainly consist of fiber and sugars. The sugars are fructose, glucose and sucrose, with small amounts of lactose and maltose. Estimated preparation times: 12 minutes Serving: 1 serve INGREDIENTS: 1. 1 carrot 2. 1 broccoli             3. 1 egg 4. black pepper INSTRUCTIONS: 1. Cut broccoli into florets and carrot into strip. 2. Boil the egg, broccoli and carrot about 10 minutes. 3. Cut the boiled egg into half. 4. Put them together and add some black pepper for topping. 5. Enjoy your lovely broccoli breakfast!

     Brown Rice Porridge can be a breakfast? Yes, it can this breakfast is very suitable for those who have suffered diabetes or who have digest problem.      Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes.Brown rice is a good source of magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6, and an excellent source of manganese, with 88 percent of your daily manganese in just one cup cooked. INGREDIENTS 1) 1 cup of brown rice 2)A big slide of lean meat 3)3 big cup of water 4)2 inches of gingle 5) 1 stalk of spring onion 6) Salt 7) Pepper 10) Soy sauce INSTRUCTIONS 1) Wash the brown rice. 2) Add 3 cups of water in brown rice. 3) Open the gas stove. 4) Cut a big slide the lean meat and mince the lean meat. 5) Add the lean meat in the boiling brown rice. 6)Peel off the ginger and slide it. 7) Add

If you’re trying to slim down, do not skip breakfast! Try this quick and easy Avocado and Eggs for breakfast! Estimated preparation times: 12 minutes Serving size: 1 INGREDIENTS: 1 avocado 1 tomato 2 eggs Black pepper INSTRUCTIONS: 1. Boil the eggs about 10 minutes. 2. While waiting the eggs, cut the avocado in half and remove the pit. 3. Cut the avocado, tomato and boiled eggs into dicing. 4. Add some black pepper and salt for seasoning. 5. Enjoy!

     The healthy breakfast idea that will be sharing with you guys today is the instant yogurt and oat porridge. Sometimes you just do not have 15 minutes to wait for cook, now this only take 2 minutes to cook. Estimated preparation times: 2-3 minutes Serving: 1 serve INGREDIENTS: 1. 2 tablespoons of yogurts 2. Half a cup fresh milk 3. Half a cup oat 4. 1 apple 5. 1 tablespoon blueberry 6. Cinnamon Powder 7. Honey INSTRUCTIONS: 1. Prepare half a cup of oat and add a little pinch of cinnamon powder. 2. Add in half a cup of fresh milk and mix all of that very well. 3. Add 2 tablespoons of plain yogurts and stir it again. 4. For topping, cut apple into dicing and put it in as well as blueberries. 5. You can choose to add some honey, it is optional. 6. Enjoy and stay healthy!