Author: haui

Spinach Quiche Recipe

Spinach Quiche

RECIPE: Spinach Quiche (Spinach Tart)

CATEGORY: Vegetables

COUNTRY: International


INGREDIENT: 1- 30cm pastry shell, 1/4 liter cream, 2 eggs, 50 grams of bacon cut in small cubes, 500 grams of shortly cooked (2 – 3 minutes) spinach leafs, 1 onion chopped, salt and pepper to taste.

DIRECTION: Brown slightly sliced bacon with the chopped onions in a little butter, then add the spinach (well dried after the cooking), add salt and pepper to taste, mix and let it simmer for about 2 more minutes, let it cool down and place in pastry shell, beat vigorously eggs and cream, pour over the spinach, bacon and onion mix in the pastry shell. Bake at 360° F for about 35 minutes or until brown.


You can add a little shredded cheese (Mozzarella or Gruyere or Emmentaler) to this mix if you like.

Sauce: A little carrot sauce goes also well with this dish.

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Chinese Symbols On Stones

Chinese Symbols On Decorative Stones

Chinese Symbols On Stones as decorative elements in your garden, this is one idea you can do yourself without much complication. All you need are a few preferably flat oval shaped river stones, a waterproof marker or black oil paint and a small brush plus if you want a clear colorless spray to waterproof the hole item, and voila there you go for an easy inexpensive decorative element for your garden. You can more Chinese symbols online just search the web and you find many others.

We attach a few images as examples:

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Garden Herb Images

In this section we show you a variety of garden herb images. A herb is a plant grown for culinary or medicinal value. The green, leafy part of the plant is typically used. General usage differs between culinary herbs and medicinal herbs.

Garden Herb Image Gallery:

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Bircher Muesli – Super Food Recipe

Bircher Muesli – Super Food Recipe


Bircher Muesli is a super food because it includes a series of great and nutritious food ingredients and is easy to prepare.

200g rolled oats
300ml milk
1 yoghurt natural or with berries
2 tbsp runny honey
Juice of ½ a lemon
2 large apples, grated
Depending on availability: blueberries, strawberries, cranberris and/or raspberries
1 banana cut in half length wise and then in small slices
a cup of toasted almond splitters

1. In a mixing bowl, add the oats and pour over the milk and yoghurt and mix.
2. Add the rest of the ingredients and fold in the apples and banana and berries.
3. Serve in bowls, top with some toasted almonds and drizzled with a little honey.

Optional: Other fruits, cut in small slices or grated, that are in season such as mangoes, papaya, oranges, mandarines, grapes, melon, peaches, pears, apricots,  plums, kiwi etc etc etc may be added depending on season and availability.

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Hydroponic Gardening: How to Avoid Nutrient Deficiencies in Your Plants


Perhaps there is nothing worse to a hydroponic grower than to step in his garden and see yellow, curled edges, and burnt tips on plan leaves. These are the signs that the plants aren’t getting the right amount of nutrients they require for survival.

Nutrient deficiency in hydroponic plants could strike even when the hydroponic nutrients solution is well balanced. This is because some other factors are preventing sufficient absorption.

It’s a good thing there are some measures that a gardener could take to ensure that the plants won’t suffer from hydroponic nutrients deficiency.

1. Monitor pH Levels
There are many factors that could cause the nutrient solution to fall beyond the ideal range of 5.6. Often, if a hydroponic nutrients solutions is not monitored for too long, it could begin to drift outside of the said range, because it will get too dense in raw nutrients. Sometimes, it could become too alkaline or too acidic when you add new nutrients or transfer the plants to a new medium.

PH levels change rapidly. So it is important to check them every day. The longer the hydroponic nutrients solution spends outside the ideal range, the higher the chance that your plants will suffer. To make necessary adjustments to the pH levels of the solution, use a pharmaceutical-grade pH adjustment product.

2. Keep Temperature Levels Stable

The temperature of the hydroponic nutrients solution must be relatively cool, somewhere between 66 to 71 degrees Fahrenheit. It’s important to be particularly aware of this if you reside in an unusually cold or warm part of the world. In order to prevent nutrient deficiency, take additional steps and insulate your garden against the elements outside it. Also, you should avoid placing the reservoir directly on the ground, as the floor could be very cool. And such temperature can affect the temperature of your reservoir.

3. Keep an Eye on Phosphorus
Phosphorus is one of the most vital nutrients in a hydroponic nutrients solution. But it is very easy to have excessive phosphorus in a solution, which could result in deficiency in other essential nutrients like iron.

In general, the key to avoiding nutrient deficiency is keeping accurate measurements. If you can regularly and accurately measure the pH levels, conductivity, and temperature of your hydroponic nutrients solution, the chances of encountering less ideal condition will be surprisingly low. And ultimately, you will prevent nutrient deficiency in your plants.

To get healthy, highly disease- and insect-resistant plants, look for the best hydroponic nutrients. Visit CX Hydroponics by checking out the given links:

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Zucchini with Tomato and Onion Stew

Zucchini with Tomato and Onion Stew

This is basically like a Provencal Ratatouille just without the green peppers and eggplants (aubergines) not that I don’t like those just did no have em handy, so you see a light variation of menus is always possible just using what you have at home.

Basic ingredients one Tomato, some Zucchinis and one onion.


Chop the Tomato, Zucchinis and Onion  in small pieces
(smaller or bigger as you like)



 Heat up some butter or olive oil in a pot and add all the ingredients.
You may add some mixed herbs and or garlic to flavor this dish.
Add a little salt and pepper.
Cook and stir for about 5 to 7 minutes.


Serve the zucchini stew with some meat for a healthy dish.
As desert I would recommend an apple tart or fruit salad.

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Mediterranean Diet & You


Mediterranean diet is best for your heart. It is the way to eat and drink to your health. It is rich in vegetables, grains (rice, pasta), fish, fruit and dried beans.The Mediterranean diet is a wonderfully healthy diet and an extremely easy one to adapt to our stressful and fast paced lifestyles.

This diet is a balanced diet full of a variety of foods and can be followed easily. A main factor in the appeal is its rich, full flavored foods.It is also very low in saturated fat & includes plentiful amounts of fresh fruits and vegetables.

Another reason why the Mediterranean diet is good for you lies in the fact that the diet includes the consumption of a significant amount of fruit and vegetables.

Whether you want to lose weight, lower your cholesterol, eat more fruits and vegetables, or just feel healthier in general, adopting a Mediterranean Diet is a great way to eat better while enjoying a delicious variety of food.

The Mediterranean diet is low in red meat & hence the diet plan works to reduce the amount of bad cholesterol.

Mediterranean diet is high in whole grains and fiber as well as in ant-oxidants. It is also low in dairy products.


The history of the people of the Mediterranean region demonstrates that the Mediterranean diet works to extend a person’s life.

The Mediterranean diet is one of the most suggested nutritional behaviors of the world. Adherence to it is associated with a significant reduction in mortality.Recent news reports that the Mediterranean diet is preferable for people suffering diabetes over low-carb diabetic diet.

There are a number of reasons why it is proving itself to be good for men of all ages. In addition to assisting men in fighting obesity and bringing their weight down to a healthy level, the Mediterranean diet is effective in aiding men to maintain a healthy weight over time.

Mediterranean diet is similar to the American Heart Association’s Step I diet, but it contains less cholesterol and has more fats. Its focus isn’t to limit total fat consumption, but to make wise choices about the types of fat you eat. Adopting a Mediterranean diet is easy if you’re a smart shopper.

The Mediterranean Diet is the diet of Southern Italy in the early ’60s. It is definitely light on potatoes. Its striking characteristic is its heavy use of olive oil as the primary source of fat, and their minimal use of both butter and margarine.

In fact, the Mediterranean diet is simply closer to what people have eaten for millennia.

Numerous studies have shown that the low-fat, high-fiber Mediterranean diet is one of the best recipes against health problems such as arthritis, obesity, diabetes, asthma and cardiovascular disease.

In fact latest research now shows that Spain is top of the European longevity league tables and it is widely believed that the Mediterranean diet is responsible for this.The main oil used in the med diet is olive, traditionally cold pressed virgin, and this is used not only for cooking and in salads but also for putting on bread in place of butter.

Olive oil

Olive oil rather than butter or cream is the primary source of fat in Mediterranean diet. Olive oil is often used alone or in substitution for other oils, butter, and margarine.

It is rich in a type of fat that readily converts to a fatty acid similar to omega-3. Olive oil is used as the primary cooking oil in Italy and Greece, and is a source of monounsaturated fat, which is much easier for the body to break down.

Olive oil, produced from the olive trees prominent throughout Portugal, Greece, Croatia, Turkey, Italy, Spain and other Mediterranean nations, adds to the distinctive taste of the food.

Olive oil also offers several health advantages over more polyunsaturated vegetable oils. Olive oil compounds also increase enzymes that block activation of carcinogens and improve their removal from the body.

Olive oil is also a good source of antioxidants. It contains anti oxidant Oleic acid that reduces the risk of breast cancer. It also contains vitamins A, B1, B2, C, D, and K, Iron Poli-phenols.

Olive oil has been associated with lower blood pressure, a lower risk for heart disease, and possible benefits for people with type 2 diabetes.

Foods are cooked with extra virgin olive oil and enjoyed with small amounts of red wine. Instead of cooking with butter and spreading it on foods, use olive oil or canola oil.

But unlike the saturated fats that we commonly eat (such as butter, margarine, vegetable oil, trans fats) the primary fats of the Mediterranean Diet consist of monounsaturated fats (found in Olive Oil) which provide the health benefits for your heart.

The research shows that wine is better than beer or spirits at protecting against heart disease, that olive oil can reduce the risk of bowel cancer and that garlic may lower cholesterol levels.


The Mediterranean diet is one that is rich in vegetables, grains (rice, pasta), fish, fruit and dried beans. The other important factor is to make the consumption of fruits and vegetables a daily habit.

The vitamins, minerals, photochemical and fiber provided by the diets large amounts of vegetables, fruits, grains and beans are believed to account for the inhabitants of the Mediterranean countries lower incidence of cancer otherwise commonly found in the United States.

A comprehensive study by Sonia Anand of McMaster University has established that vegetables, nuts, monounsaturated fatty acids and overall healthy dietary patterns such as the Mediterranean diet are best for reducing the risk of heart disease.

The Mediterranean diet emphasizes intake of fruits and vegetables, whole grains, nuts, and legumes.

Substitute a changing array of fresh vegetables and legumes for rice and potato side dishes.


Typical fruits consumed in Med diet are: apples, pears, oranges, Mandarin, apricots, peaches, grape, water-melons, melons, raspberries, strawberries, chestnuts, walnuts, nuts, almonds, pistachio nuts.

People who follow the Mediterranean diet and consume generous servings of fruits and vegetables each day have a lower incidence of certain diseases including cancer and cardiovascular ailments.

The Mediterranean diet emphasizes intake of fruits and vegetables, whole grains, nuts, and legumes.


Nuts, legumes, and beans are consumed daily.

Most of the studies have focused on the Mediterranean diet, emphasizing the consumption of high amounts of virgin / extra virgin olive oil (up to one liter per week) or nuts (up to 30 grams a day, or two handfuls), in comparison to a low-fat diet.

Foods like vegetables, nuts and monosaturated fatty acids are very beneficial for the heart.

But if you eat a reasonable amount of calories and swap out candy bars for nuts, the data says you will be healthier.

The Mediterranean diet shifts towards more plant-based nutrition, as well as proteins from sources like beans and nuts rather than red meats.

Some of the desirable food items:

Bread, pasta, rice,

Vegetables: Spinach, Cauliflowers, Carrots, Eggplants, Tomatoes, broccoli, capsicum, capers, garlic and onion

Fruit: Olives, Grape, Oranges, Lemons, Apples, cherries, Strawberries, peaches, apricots

Legumes: beans, peas

Nuts: Walnuts, Almonds, Pistachio nuts

Oil: olive


Milk and cheeses

White Meat (chicken, rabbit, turkey, etc…) and

Fish (fish sword, sardines, tuna, clears)


Red meat (veal, lamb, etc…) (consume less)

Walnuts contain polyphenols and other anti-oxidants and essential fatty acids. Abundant vegetables, fiber-rich beans, fresh breads and healthy fats found in olives and nuts are the mainstay of this region and essential to everyone’s good health and vitality.

The Mediterranean Diet is now recognized as one of the healthiest diets in the world.

By: Pradeep Mahajan

Pradeep Mahajan: He is an engineer-MBA. He has multiple interests which primarily include health, investments, management & technological topics. Being a health enthusiast, he researches, studies & writes on health topics, often in consultation with medical & health professionals. He keeps track of proven ways for achieving better health & fitness through diet, exercises, stress management & healthy lifestyles. Do you want to learn more about current & other related articles? Visit for practically useful information on health & healthy lifestyles.

This article is available for reprint on your website and/or in your newsletter, provided it is not changed and you include the author’s web-site address.

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French Beans Nutrition Facts

Index of Nutrition Values of selected Fruit and Vegetables compared

The following tables show the list of the 20 selected food items and which one has the most vitamins or minerals in each category:

Selected Fruits & Vegetables Compared by Vitamin A Content

Selected Fruits & Vegetables Compared by Vitamin B6 Content

Selected Fruits & Vegetables Compared by Vitamin C Content

Selected Fruits & Vegetables Compared by Calcium Content

Selected Fruits & Vegetables Compared by Magnesium Content

Selected Fruits & Vegetables Compared by Potassium Content

Click here for:  Nutrition Values of selected Fruit and Vegetables

See also: Vitamins what they are and how they work

Some items that came out on top are Carrots for most Vitamin A, Lentils for most Vitamin B6, Broccoli, Papaya and Cauliflower for most Vitamin C, French Beans for most Calcium and Magnesium as well as Potassium, so I definitely will add those food items more to my menu.

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Index To Nutrition Values of selected Fruit, Vegetables and Nuts

The following nutrition values are for 100 grams (3.52 ounces) and for raw fresh fruits or vegetables. The longer you store or cook your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If you have special needs or conditions make sure you consult with your doctor or nutritionist.
Source of the nutrition value data is: USDA National Nutrient Database for Standard Reference, Release 17 (2004) Click here to search their data base for other items and compare raw to cooked or processed food.


Apple Nutrition Facts
Apricot Nutrition Facts
Banana Nutrition Facts
Cranberry-juice Nutrition Facts
Grapes Nutrition Facts
Kiwi Fruit Nutrition Facts
Mangos Nutrition Facts
Melon Nutrition Facts
Orange Nutrition Facts
Papaya Nutrition Facts
Peach Nutrition Facts
Pears Nutrition Facts
Pineapple Nutrition Facts
Raspberries Nutrition Facts
Strawberries Nutrition Facts


Avocados Nutrition Facts
Asparagus Nutrition Facts
Broccoli Nutrition Facts
Cabbage Nutrition Facts
Carrots Nutrition Facts
Cauliflower Nutrition Facts
Celery Nutrition Facts
Eggplant – Aubergine Nutrition Facts
French Beans Nutrition Facts
Garlic Nutrition Facts
Green Peas Nutrition Facts
Leek Nutrition Facts
Lettuce Nutrition Facts
Onion Nutrition Fatcs
Potato Nutrition Facts
Spinach Nutrition Facts
Tomatoes Nutrition Facts
Yellow Peppers Sweet Nutrition Facts
Red Peppers Sweet Nutrition Facts
Green Peppers Sweet Nutrition Facts
Zucchini Nutrition Facts
Corn Nutrition Facts

Nuts & Seeds

Brazil Nuts
Sunflower Seed
Sesame Seeds

Now remember good nutrition means a healthy mix of a variety of foods so don’t just select one item and think all is fine now, for good dietary info see these sites: The Food and Nutrition Information Center (FNIC) and the Food Pyramid

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Vitamins what they are and how they work


A vitamin is an organic molecule whose insufficiency in the diet can result in disease. This concept has led to the misinterpretation by some, that a vitamin must only be derived from the diet. Vitamins are “micronutrients”, required in amounts less than one gram daily – usually less than one milligram. Some vitamins can be synthesized by the organism: vitamin A can be produced from beta carotene, niacin from the amino acid, tryptophan; and vitamin D through exposure of skin to ultraviolet light. To ensure adequacy, vitamins should be obtained through the diet. The term, vitamin, does not encompass other essential nutrients such as dietary minerals, essential fatty acids or essential amino acids, nor is it used for the large number of other nutrients that are merely health-furthering, but not strictly essential. For humans, we recognize 13 different vitamins.

Read more

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