What librarians eat! Vol: 2 Issue: 9 September 2014

What Librarians Eat! V O L :

2

I S S U E :

9

S E P T E M B E R

2 0 1 4

INSIDE THIS ISSUE:

Health Tip

2

Indian chickpea and veggie soup

3

Vegetable lover’s chicken soup

3

Super healthy salmon burgers

4

Cherry choc & coconut tray bake

4

15 minute chicken pasta 5 15 minute chicken sandwich 5

Welcome to the September edition of What Librarians Eat!.

Mediterranean wrap

6

Since this month school starts and next month we will be starting the full days, we have decided to dedicate this issue to quick, delicious and easy meals some of wich one can take to work or prepare for school.

Broccoli and feta pasta salad

7

As always, we encourage you to forward any delicious recipes you try at home as well as suggestions in order for us to be able to include more interest areas.

Nutty chocolate crunch

7

In the meantime, stay safe and enjoy the last few days of summer ツ

Chicken ceasar salad

8

South-western beef & bean burger wraps

9

BBQ chicken

9

Women’s section

10

Men’s section

11

Ask us something

12 Activities for this month: End of half days lunch Date: Friday19th September Time: to be announced at a later date

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Healthy Tip for the month of September

While the season of summer still has more than a few weeks to go, the reality of summer is quickly coming to an end.

School is starting, parents are out shopping for their kids‟ New clothes and school supplies already, and college students are preparing for their annual return to campus.

What‟s a person to do with the last few remaining weeks of summer?

Well, I can‟t tell you what to do or not to do, but I can offer these five tips for ending your summer well. Whether they work for you or not, you won‟t know until you try them. But it‟s a good bet that you be disappointed with the results if you only try.

1. Finish what you started.

Sometimes we find ourselves putting off the end of a project because we believe we‟ll always have time “later.” Later never comes, of course, so the project never really ends. There’s no better way to feel like you’ve accomplished something this summer — no matter how big or small that something is — by simply finishing it up.

2. Don’t worry, be happy.

Many of us spend a lot of time worrying about things we have little or no control of, making our worry essentially worthless in the cosmic scheme of things. Why expend the energy on needless worry when you could be expending it on some last-minute summertime activities, like going to the pool, the waterpark, getting in one last getaway some place, or even just hanging with your friends. Sometimes the simplest activities can turn out to be the most enjoyable. For many of us, this is the one time of the year we can really enjoy the outdoors. Get at least one last thing in — a ballgame, a trip to the beach, a boat trip, something summery! — before the summer‟s over!

3. Prepare now, so you won’t be overwhelmed later.

How many times do we think, “Ah, I can study later” or “Ah, I can start organizing the things I need to head back to campus next week.” Then next week comes and boom! — it‟s time to go and you‟re nowhere close to being packed.

Organize yourself now for the semester or the next few months ahead, and you‟ll find yourself less likely to get bogged down in things you could‟ve done earlier. You might also find it‟s a great way to relieve some of the stress of going back to school — being organized helps a person feel more organized internally, more in-control of their own destiny and life.

4. (Some) friends are forever.

Summertime‟s also a great time to take stock of your friendships, since you have more time and aren‟t as distracted by work or school. Who haven‟t you spoken to in forever? Give them a call and hang out sometime. Who has become dead weight in your life whether neither one of you is getting much from the friendship any more?. Time to cut the line on those friends, to make room for some new ones. People do change and grow each year. While we‟d like to think our friends are always going to grow with us, that‟s simply not a realistic expectation — sometimes we simply grow in different, separate directions.

5. Don’t let it hang or simmer.

Sometimes we do something over the summer months we later regret. Maybe we get into an argument with a best friend, or ignore an invite from a favorite aunt. Maybe we blew off one set of friends to spend more time with another set. Whatever it is you might have done, don‟t let it keep simmering after the summer is over. Now‟s a great time to make amends — before the hectic pace of fall makes all of our lives more stressful and less forgiving.

Summertime is a great time to relax, recharge and re-organize your resources and life. Not just your outside life, but your inner life as well. Take stock in how things are going, what changes you‟d like to make, and set the plan in motion for the fall. Because once September comes, all heck usually breaks loose and time once again becomes a quantity much in demand, but short in supply.

So until then, enjoy the rest of your summer (and I‟ll do the same!! :) )

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Indian chickpea & vegetable soup 

1 tbsp vegetable oil



1 large onion, chopped



1 tsp finely grated fresh root ginger



1 garlic clove, chopped



1 tbsp garam masala



850ml vegetable stock



2 large carrots, quartered lengthways and chopped



400g can chickpeas, drained



100g green beans, chopped

Heat the oil in a medium saucepan and add the onion, ginger and garlic and fry for 2 mins.

Add the garam masala, give it 1 min more, then add the stock and carrots and simmer for 10 mins. Add the chickpeas.

Use a stick blender to whizz the soup a little.

Stir in the beans and simmer for 3 mins.

Pack into a flask or, if you‟ve got a microwave at work, chill and heat up for lunch.

Great with naan bread.

Vegetable Lover's Chicken Soup Ingredients 

1 tablespoon extra-virgin olive oil



8 ounces chicken tenders, cut into bitesize chunks

Heat oil in a large saucepan over medium-high heat.



1 small zucchini, finely diced

Add chicken and cook, stirring occasionally, until browned, 3 to 4



1 large shallot, finely chopped

minutes. Transfer to a plate.



1/2 teaspoon Italian seasoning blend

Add zucchini, shallot, Italian seasoning and salt and cook, stirring



1/8 teaspoon salt

often, until the vegetables are slightly softened, 2 to 3 minutes.



2 plum tomatoes, chopped



1 14-ounce can reduced-sodium chicken broth



1/4 cup dry white wine

about 8 minutes, or according to package directions.



2 tablespoons orzo, or other tiny pasta, such as farfelline

Stir in spinach, the cooked chicken and any accumulated juices

 1 1/2 cups packed baby spinach

Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally.

Reduce heat to a simmer and cook until the pasta is tender,

from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes

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Super healthy salmon burgers If you're after something a bit lighter than potato-packed fishcakes, try these simple oriental-style burgers 

4 boneless, skinless salmon fillets, about 550g/1lb 4oz in total, cut into chunks



2 tbsp Thai red curry paste



thumb-size piece fresh root ginger, grated



1 tsp soy sauce



1 bunch coriander, half chopped, half leaves picked



1 tsp vegetable oil



Lemon wedges to serve

For the salad 

2 carrots



half large or 1 small cucumber



2 tbsp white wine vinegar



1 tsp golden caster sugar

Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander.

Pulse until roughly minced.

Tip out the mix and shape into 4 burgers.

Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.

Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl.

Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves.

Divide the salad between 4 plates.

Serve with the burgers and rice.

Cherry, choc & coconut tray bake 

200g desiccated coconut

Heat oven to 180C/160C fan/gas 4.



85g caster sugar

Line a 20 x 30cm baking tray with baking parchment.



2 eggs, beaten



200g bar white chocolate, roughly chopped

chocolate and glacé cherries until combined.



85g glacé cherries, halved

Cook for 20 mins until golden brown and set, then cool in the

In a large bowl, mix the desiccated coconut, sugar, eggs, white

tin before slicing into bars.

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15-minute chicken pasta

Ingredients 

350g pasta bows (farfalle)



300g broccoli, cut into small florets



1 tbsp olive oil



3 large skinless boneless chicken breasts, cut into bite-sized chunks



2 garlic cloves, crushed



2 tbsp wholegrain mustard



juice of 1 large or 2 small oranges



25g flaked almonds, toasted

Cook the pasta in plenty of boiling salted water according to the packet instructions.

Three minutes before the pasta is cooked, throw the broccoli into the pasta water and continue to boil.

While the pasta is cooking, gently heat the oil in a large frying pan or wok.

Tip in the chicken and fry, stirring occasionally, until the chicken pieces are cooked and golden, about 8-10 minutes, adding the garlic for the last 2 minutes.

Mix the mustard with the orange juice in a small bowl.

Pour the mixture over the chicken, and gently simmer for a minute or two.

Drain the pasta and broccoli, reserving 3 tablespoons of the pasta water.

Toss the pasta and broccoli with the chicken, stir in the pasta water and the almonds, season well and serve. 

2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained



1/4 cup minced red onion



2 tablespoons lemon juice



1 tablespoon extra-virgin olive oil



1/4 teaspoon freshly ground pepper



4 tablespoons reduced-fat cream cheese (Neufch



8 slices pumpernickel bread, toasted



8 slices tomato



2 large leaves romaine lettuce, cut in half

15-minute chicken sandwich

Combine salmon, onion, lemon juice, oil and pepper in a medium bowl.

Spread 1 tablespoon cream cheese on each of 4 slices of bread.

Spread 1/2 cup salmon salad over the cream cheese.

Top with 2 tomato slices, a piece of lettuce and another slice of bread.

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Mediterranean wrap 

1/2 cup water



1/3 cup couscous, preferably wholewheat



1 cup chopped fresh parsley



1/2 cup chopped fresh mint



1/4 cup lemon juice



3 tablespoons extra-virgin olive oil



2 teaspoons minced garlic



1/4 teaspoon salt, divided



1/4 teaspoon freshly ground pepper



1 pound chicken tenders



1 medium tomato, chopped



1 cup chopped cucumber



4 10-inch spinach or sun-dried tomato wraps or tortillas

Bring water to a boil in a small saucepan.

Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.

Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.

Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt.

Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side.

Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.

Stir the remaining parsley mixture into the couscous along with tomato and cucumber.

To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap.

Divide the chicken among the wraps.

Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Toss Grapes In The Freezer For An Easy Snack Because they’re cold, you have to savor them slowly to avoid brain freeze (ouch!).

Research shows that eating slowly helps you cut down on how much you eat because you can register how full you are. You’ll get a lot of sweet satisfaction for just a handful of calories.

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Broccoli and feta pasta salad DRESSING

    

1 clove garlic, minced 1/4 teaspoon salt 1/2 cup buttermilk 1/4 cup low-fat mayonnaise 3 tablespoons chopped fresh oregano or 1 tablespoon dried

 1 tablespoon distilled white vinegar PASTA SALAD

     

8 ounces (about 3 cups) whole-wheat fusilli 2 cups chopped broccoli 1 3/4 cups halved grape or cherry tomatoes 1 15-ounce can chickpeas, rinsed 1/2 cup crumbled feta cheese Freshly ground pepper to taste

To prepare dressing:

To prepare pasta salad:

Mash garlic and salt in a medium bowl with the back of a spoon into a chunky paste.

Cook pasta in a large pot of boiling water according to package directions.

Add buttermilk, mayonnaise, oregano and vinegar; and whisk until combined.

Add broccoli, tomatoes, chickpeas, feta, pepper and the dressing; toss to coat.

Drain, transfer to a large bowl and let cool.

Nutty chocolate crunch Butter and line a 20cm square tin with non-stick baking parchment.

In a large bowl, combine the biscuits and nuts, halving any larger nuts. 

250g assorted biscuits, roughly chopped



250g assorted nuts, or a mix of nuts and dried fruit



300g milk or plain chocolate, or a mixture of both, chopped



100g butter, chopped



140g golden syrup

Melt the chocolate, butter and golden syrup in a bowl set over a pan of simmering water, stirring occasionally until smooth and glossy, then pour this over the biscuit and nut mixture.

Tip the mixture into the tin, then flatten lightly – it doesn’t need to be completely smooth.

Chill for at least 2 hrs or overnight before cutting into squares.

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Chicken ceasar salad For the croutons

 100g rustic granary bread  2 tbsp olive oil For the dressing and salad

   

For the chicken

    

  

1½ tbsp lemon juice  1 tbsp olive oil  2 tsp fresh thyme leaves, plus a few sprigs 1 garlic clove, bashed to bruise  4 organic/free-range skinless boneless chicken  breast fillets, about 140g/5oz each

1 garlic clove, finely chopped 1 tsp Dijon mustard ½ tsp Worcestershire sauce 1 tbsp lemon juice, plus extra for squeezing good pinch chilli flakes 4 anchovies fillets, finely chopped 3 tbsp good-quality mayonnaise (we used Hellman's) 4 tbsp fat-free yogurt 1 head romaine or Cos lettuce, leaves separated, washed and dried 100g bag rocket or watercress 25g piece parmesan, shaved with a potato peeler

Marinate the chicken.

Mix the lemon juice, oil, thyme and garlic in a shallow dish. Add the chicken and turn it over in the marinade to coat well. Season with freshly ground pepper and leave for up to 2 hrs.

Heat the oven to 200C/fan 180C/gas 6.

Slice, then cut the bread into big, rough cubes for the croutons.

Spread them in a single layer on a baking sheet, then brush all over with the 2 tbsp oil.

Bake for about 10 mins until golden and crisp.

Meanwhile, put the garlic into a mini blender with the mustard, Worcestershire sauce, lemon juice, chilli and anchovies.

Blend until smooth, add the mayonnaise and yogurt, then blend again – it should be the consistency of double cream.

Adjust the taste with lemon juice and pepper. If necessary, thin with a couple of tsps of cold water to get the consistency right so it will coat the leaves.

Heat a griddle pan until very hot.

Lay the chicken on the griddle, on the side that had the skin on.

Cook for 15-16 mins, turning once or twice, until cooked through. Remove, then let the meat sit for 5 mins before slicing.

Keep any small inner lettuce leaves whole, tear the larger outer leaves into 2-3 pieces, then put them all into a large bowl with the rocket or watercress.

Pour just under half the dressing over the leaves and carefully toss to coat – it’s gentler to use your hands.

Either assemble in the bowl, or pile the leaves onto individual plates, tucking in the croutons, chicken and Parmesan.

Drizzle the rest of the dressing over and around, then finish with an extra squeeze of lemon.

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Southwestern Beef & Bean Burger Wraps           

12 ounces 93%-lean ground beef 1 cup refried beans 1/2 cup chopped fresh cilantro 1 tablespoon chopped pickled jalapenos 1 avocado, peeled and pitted 1/2 cup prepared salsa 1/8 teaspoon garlic powder 4 whole-wheat tortillas, warmed (see Tip) 2 cups shredded romaine lettuce 1/2 cup shredded pepper Jack cheese 1 lime, cut into 4 wedges

Position oven rack in upper third of oven; preheat broiler.

Coat a broiler pan with cooking spray.

Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not over mix).

Shape into four 5-by-2-inch oblong patties and place on the prepared pan.

Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.

Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.

Place tortillas on a clean work surface.

Spread each with the guacamole, then sprinkle with lettuce and cheese.

Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.

BBQ Chicken Sandwich 

1/2 cup shredded cooked chicken



1/4 cup shredded carrots



2 tablespoons barbecue sauce



2 teaspoons light ranch dressing



1 small whole-wheat sandwich bun



1 leaf romaine lettuce

Combine chicken, carrots and barbecue sauce in a bowl.

Spread ranch dressing on the bun.

Top with the chicken mixture and lettuce.

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5 fruits for better looking facial skin Avocado

W O M E N „ S S E C T I O N

Packed with monounsaturated fats, they help prevent dryness in the epidermal layer of the skin both in the form of creams and as a part of your salad or dip. As it contains Omega-9, it will also improve the general skin tone and texture of facial skin, fighting off redness and irritation. If you find that your skin (along with your nails and hair) is dry and dull, know that avocados also contain large amounts of biotin that will combat it Papaya Know to be the “vitamin fruit”, it contains high levels in Vitamin A, C, and E, making it an antioxidant powerhouse.

This means that the skin will be helped in getting rid of toxins that clog and prevent the facial skin from radiating.

Naturally abundant in alpha-hydroxyl acids (AHA), it‟s nature‟s own version of high-end skincare creams. Create a mini facial by peeling the fruit and rubbing or leaving the inner skin on the face to leave it moisturized and brightened.

Because of its acidity, it can also be used to treat stains or dark spots on the skin.

Banana Composed of 75% water, you‟ll stay hydrated while reaping the benefits of Vitamin C and B6, the two elements crucial for maintaing the elasticity of the face to prevent sagging or creases. You can also apply it on your face as a moisturizer by mashing a ripe banana with a spoon or fork. After 20 to 25 minutes, the banana mask is washed off with tepid water to reveal a transformed, soft face. If you want to extract as much benefit out of the fruit as possible, boil the peel for ten minutes and drink the cooled water (or even throwing the peel into a blender and drink it!), as banana peel extract has been discovered to be rich in serotonin by researchers in Taiwan.

Lemon Lemon not only brightens and lightens dark spots on the skin to improve uneven skin tones, but it can also be used as a light tonic water for oil skin. Additionally, there‟s no need to fuss over scars and discoloration any more, as applying lemon juice to the area can help diminish those traces over time. If you struggle with acne, lemon will also aid in repairing your skin and preventing future breakouts. Lemon can very easily be added to your diet in the form of juice or lemon pulp, yet boiling the peel of the lemon (or shaving it into small pieces) will be just as (if not more) beneficial, as it will lower the levels of toxins in the blood vessels to purify skin cells.

Orange All of us know its richness in Vitamin C, but it‟s also important to note that most of its nutrients are in the thick peel, so facials and shreddings of it in your salad are the best ideas of how to use it. The fruit‟s antioxidants also serve as an effective and easy way of nourishing your skin so it can fight free radicals, which are highly charged oxygen molecules that cause wrinkling, skin damage and even cancer. Because your facial skin is the most delicate skin on your body, combining ingestion with skin treatments based with orange extract is a sure way that you can decrease the speed of your skin‟s aging.

Source: http://www.lifespan.com/7-fruits-better-looking-facial-skin/2/

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Men’s Section You probably heard one of the basic tenants of getting bigger and stronger: eat protein within an hour after exercise to fuel muscle growth.

It‟s called protein timing, and the idea behind it is this: resistance training increases amino acid delivery

to

muscles

as

well

as

absorption.

Therefore, the sooner you consume protein post-exercise, the bigger the stimulation in muscle protein synthesis. In theory, proper protein timing leads to bigger long-term gains in strength and lean body mass.

Post-workout Strawberry & Bannana Protein Smoothie

Finish your workout strong with this strawberry banana smoothie  1 banana 1 cup sliced fresh strawberries 10 whole almonds OR Walnuts 2 tablespoons water 1 cup ice cubes 3 tablespoons chocolate flavored protein powder

 Calories: 349 kcal

Carbohydrates: 53.2 g Cholesterol: 0 mg Fat: 8.1 g Fiber: 10 g Protein: 21 g Sodium: 195 mg

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“Ask Us Something!”

This month, we will give you two recipes that go really well with each other. Together, they will serve as a delicious afternoon treat for yourselves or if you have guests over for some coffee.

Capuccino Cake Heat oven to 180C/fan 160C/gas 4.

Butter 2 x 20cm sandwich tins and line the bottoms with greaseproof paper.

Beat butter and sugar together with electric beaters until pale and creamy.

Add the fl our and eggs in one go and keep beating until evenly mixed.

Fold in the walnuts (if using) and half of the coffee.

Spoon the mix into the prepared tins and bake for 25-30 mins or until golden and well risen.

 250g pack butter, softened  250g light soft brown sugar plus    

2-3 tbsp 300g self-raising flour 4 eggs, beaten 50g walnuts, toasted and finely chopped (a food processor is easiest), optional 200ml very strong coffee (made fresh or with instant), cooled

Leave the cakes in their tins for 5 mins before turning onto a wire rack.

Sweeten the remaining coffee with the extra sugar and sprinkle 4 tbsp over the sponges.

Leave to cool completely.

While the cakes cool, make the frosting.

Tip the mascarpone into a large bowl and beat in the sugar and remaining coffee until smooth and creamy.

Use about half of the frosting to sandwich the sponges together then,

For the frosting

using a palette or cutlery knife, spread the rest of the frosting over the

 500g tub mascarpone  2 tbsp light soft brown sugar  cocoa powder or drinking

top of the cake.

chocolate to decorate

Decorate with a dusting of cocoa powder or drinking chocolate.

If you’re making this cake to eat at home, it will keep covered in the fridge for 2-3 days.

Bicerin - coffee & chocolate drink Make up a small jug of really good-quality drinking chocolate.

Make some strong espresso.

Third-fill two glasses with the coffee, adding sugar to taste.

 small jug of really good quality   

drinking chocolate strong espresso sugar, to taste single cream

Add another third of chocolate.

Whisk some single cream until frothy, pour over the mocha so that it sits on the top.

Drink and enjoy.

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