Triangular Bouquet

 

Materials:

Flowers:

Golden yellow roses

Blue lavender

Feathery green cress

Soft clubmoss

Other colourful flowers in complementary colours (such as sunflowers, dahlias, or lilies)

Foliage (optional):

Eucalyptus

Ferns

• Floral shears
• Floral tape
• Ribbon (optional)
• Triangle-shaped vase (optional)

Tips:

1. Prep your flowers: Cut the stems of your flowers at an angle with sharp floral shears. Remove any leaves that will fall below the water line in the vase.
2. Assemble the base: Start with your largest flowers, like the roses, and place them in the centre of the bouquet. Arrange them so that they face outwards and create a triangular shape.
3. Add texture and colour: Fill in the gaps between the roses with the lavender, cress, clubmoss, and other colourful flowers. Use the lavender and cress to add pops of colour and texture, and the clubmoss for a trailing effect.
4. Secure the bouquet: Use floral tape to secure the stems of the flowers together at the base of the bouquet. Wrap the tape securely, but not too tight, so that the stems can still move slightly.
5. Personalise your bouquet: Add a ribbon or other decorative elements to personalise your bouquet (optional).
6. Triangular vase (optional): If you are using a triangular vase, arrange the flowers so that the point of the triangle follows the shape of the vase.

Here are some additional tips for creating a beautiful triangular bouquet:

• Use a variety of flower sizes and shapes to create visual interest.
• Consider the colour wheel when choosing your flowers. Complementary colours will create a vibrant and eye-catching bouquet.
• Don't be afraid to experiment! There is no right or wrong way to arrange flowers.

Chicken Vegetable Stew

 

Ingredients:

1 ½ pounds boneless, skinless chicken thighs (cut into bite-sized pieces)

2 tablespoons olive oil

1 yellow onion, chopped

3 garlic cloves, minced

2 carrots, peeled and chopped

2 celery stalks, diced

1 red bell pepper, chopped

1 teaspoon dried thyme

½ teaspoon dried rosemary

¼ teaspoon dried sage

1 tablespoon flour

1 ½ cups chopped tomatoes (canned diced tomatoes or fresh, chopped)

4 cups chicken broth

1 ½ cups peeled and diced potatoes

1 ½ cups chopped sweet potatoes (optional)

½ cup green beans, trimmed and cut into bite-sized pieces

½ cup frozen peas

1 cup chopped fresh parsley

Salt and freshly ground black pepper to taste

Instructions:

1. Pat the chicken dry and season generously with salt and pepper. Heat olive oil in a large pot or Dutch oven over medium-high heat. Brown the chicken in batches, getting a nice golden colour on all sides. Remove the chicken from the pot and set aside.
2. In the same pot, add the onion, garlic, carrots, and celery. Sauté for 5-7 minutes, or until softened. Stir in the thyme, rosemary, and sage.
3. Sprinkle the flour over the vegetables and cook for 1 minute, stirring constantly. This will help thicken the stew later.
4. Add the chopped tomatoes, chicken broth, potatoes, and sweet potatoes (if using). Bring to a boil, then reduce heat, cover, and simmer for 20 minutes, or until the potatoes are almost tender.
5. Return the browned chicken to the pot along with the green beans and peas. Simmer for an additional 10-15 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Stir in the chopped parsley and season with additional salt and pepper to taste. Serve hot with crusty bread for dipping.

Tips:

• For a richer flavour, you can brown the chicken thighs with skin on and remove it before adding the vegetables.
• This stew is even tastier the next day! Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
• Feel free to customise the vegetables! This recipe is a great base to add your favourites, such as corn, zucchini, or mushrooms.
• If you prefer a thicker stew, you can make a slurry by whisking together a tablespoon of flour with some cold water or broth. Gradually add the slurry to the simmering stew until it reaches your desired consistency.

nutritional tips

Here are some nutritional tips for the Chicken Vegetable Stew recipe:

Lean Protein:

• Use boneless, skinless chicken thighs for a good source of protein without excess fat.

Veggie Power:

• The recipe incorporates a variety of colourful vegetables like carrots, celery, bell peppers, potatoes, green beans, and peas. This adds fibre, vitamins, minerals, and antioxidants to the stew, making it a well-rounded meal.

Healthy Fats:

• Use olive oil for sautéing the vegetables. Olive oil is a heart-healthy fat that adds flavour and moisture.

Thickeners with benefits:

• Limit flour used for thickening. Instead, consider these options:
• Pureed vegetables: Puree a portion of cooked vegetables like potatoes or carrots to add thickness and extra nutrients.
• Glucomannan: This fibre thickens stews and soups without adding extra calories.
• Xanthan gum: Another option for thickening with minimal impact on calories.

Seasoning Savvy:

• Go easy on the added salt. Season with herbs like thyme, rosemary, and sage for extra flavour instead of relying solely on salt.

Serving Smart:

• Portion control: A hearty stew can be filling. Be mindful of portion sizes to avoid overconsumption.
• Whole grains: Serve the stew with whole-grain bread or brown rice for added fibre and complex carbohydrates.
• Low-fat dairy: Dollop a spoonful of low-fat yogurt or Greek yogurt on top for a touch of creaminess and a protein boost.

By following these tips, you can enjoy a delicious and nutritious Chicken Vegetable Stew that fits your dietary needs.

Masam: Grilled or Baked Freshwater Fish

 

Ingredients:

1 whole freshwater fish (around 1-2 lbs), cleaned and scaled

1/2 cup freshly squeezed lemon or lime juice

1/4 cup soy sauce

2 cloves garlic, minced

1 inch ginger, grated

1 small onion, thinly sliced

1 Fresno chilli pepper, thinly sliced (adjust for spice preference)

1 teaspoon ground black pepper

1/2 teaspoon salt (or to taste)

2 tablespoons vegetable oil

Banana leaves or parchment paper (for grilling/baking)

Instructions:

1. Marinate the fish: In a large bowl, combine lemon/lime juice, soy sauce, garlic, ginger, onion, chilli pepper, black pepper, and salt. Whisk well to create a marinade.
2. Place the cleaned fish in the marinade, ensuring it's coated evenly. Cover the bowl and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavour.

Grilling Method:

1. Preheat your grill to medium-high heat.
2. Soak banana leaves in water for 10 minutes to make them pliable (or use parchment paper).
3. Place the fish on a banana leaf or parchment paper. Fold the edges to create a pouch.
4. Grill the fish pouch for 15-20 minutes per side, or until the fish is cooked through and flakes easily with a fork.

Baking Method:

1. Preheat your oven to 400°F (200°C).
2. Line a baking dish with banana leaves or parchment paper.
3. Place the fish marinade in the baking dish. Lay the marinated fish on top.
4. Bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.

Tips:

• You can use any type of freshwater fish for this recipe, such as tilapia, trout, or bass.
• If you don't have fresh chilies, you can use 1/2 teaspoon of red pepper flakes instead.
• For a smokier flavour, you can grill the fish directly over medium heat for a few minutes per side before placing it in the pouch.
• Serve Masam with steamed rice and vegetables for a complete meal.

Nutritional Information:

(Based on a serving of 4 ounces cooked fish)

• Calories: around 250
• Protein: around 30 grams
• Fat: around 10 grams
• Carbs: around 5 grams
• Sodium: moderate amount due to soy sauce (adjust based on your preference)

Additional Tips:

• Leftover Masam can be stored in an airtight container in the refrigerator for up to 3 days.
• You can adjust the amount of citrus juice and spices to your taste preference.
• For a richer flavour, you can marinate the fish in coconut milk instead of soy sauce.

Shoulder Length Shopping Bag

 Materials:

Fabric (calico or denim recommended)

Interfacing (optional, for added structure)

Cutting Instructions:

(Include seam allowances of 2 cm for all pieces)

Bag Body: Cut a rectangle 42 cm x 38 cm (38 cm + 2 cm seam allowance on each side for width, 34 cm + 2 cm seam allowance on each side for height)

Bag Pocket (Optional): Cut a rectangle 14 cm x 22 cm (12 cm + 1 cm seam allowance on each side for width, 20 cm + 1 cm seam allowance on each side for height)

Shoulder Straps: Cut 1 strips 8 cm x 88 cm (2 cm + 4 cm fold allowance on each side for width, 82 cm + 4 cm fold allowance for length)

Notes:

• You can skip the interfacing if you prefer a softer bag.
• The pocket is optional. If you choose to add it, one pocket is included in this pattern.
• The 4 cm fold allowance on each end of the shoulder straps will be used to create tabs for attaching the straps to the bag body.

Assembly Instructions: (Detailed instructions will vary depending on your sewing technique, but this is a general guide.)

1. Prepare the bag body: (Optional) Iron interfacing to the wrong side of the fabric, if using. Fold the top of the bag body down 2 cm twice (for a total of 4 cm fold) and iron to create a finished top edge.
2. Prepare the pocket (if using): (Optional) Iron interfacing to the wrong side of the pocket fabric, if using. Fold the top and sides of the pocket down 1 cm twice (for a total of 2 cm fold) and iron to create finished edges. Attach the pocket to the desired location on the bag body, right sides together, and sew in place.
3. Prepare the shoulder straps: Fold each long edge of the strap pieces inwards 4 cm and iron to create tabs. You can sew along the folded edge for a cleaner finish.
4. Attach straps to bag body: With right sides together, pin one end of a strap tab to the top corner of the bag body. Sew the strap and tab securely in place. Repeat for the other strap on the opposite corner.
5. Sew the bag sides and bottom: With right sides together, sew the side seams of the bag body, leaving the bottom open for now. Fold up the bottom of the bag body 2 cm twice (for a total of 4 cm fold) and sew across to close the bottom. Another optional: Fold the fabric of both size bag measurement into one piece, where sewing will not require for the bag bottom.

Finishing:

• Trim any loose threads and turn the bag right side out.
• You can topstitch along the top edge of the bag and around the pocket opening for a more polished look (optional).

This pattern provides a basic structure for a shoulder-length shopping bag. You can customise it further by adding different types of closures, additional pockets, or embellishments.

The Ultimate Caesar Salad: Creamy, Garlicky, and Irresistible

 

Ingredients:

For the Dressing:

2 large garlic cloves

1 anchovy fillet (or 1 teaspoon anchovy paste)

1 tablespoon Dijon mustard

1 tablespoon fresh lemon juice

¼ cup grated Parmesan cheese

½ cup high-quality extra virgin olive oil

¼ cup mayonnaise (low-fat or regular)

Freshly ground black pepper to taste

For the Salad:

• 4 romaine lettuce hearts, washed and torn into bite-sized pieces
• ½ cup homemade croutons (recipe below)
• Freshly grated Parmesan cheese, for serving

Homemade Croutons (Optional):

• 2 slices crusty bread (such as baguette or sourdough), cut into cubes
• 1 tablespoon olive oil
• ¼ teaspoon dried thyme
• Salt and freshly ground black pepper to taste

Instructions:

1. Make the Dressing:
• Using a mortar and pestle (or the back of a spoon in a bowl), mash the garlic cloves and anchovy fillet (or anchovy paste) into a smooth paste.
• Add the Dijon mustard, lemon juice, Parmesan cheese, olive oil, and mayonnaise to the paste. Whisk everything together until well combined and creamy. Season with black pepper to taste.
2. Make the Croutons (Optional):
• Preheat oven to 375°F (190°C).
• Toss the bread cubes with olive oil, thyme, salt, and pepper.
• Spread the cubes on a baking sheet and bake for 10-15 minutes, or until golden brown and crispy.
3. Assemble the Salad:
• In a large bowl, toss the romaine lettuce with the Caesar dressing.
• If using, add the croutons just before serving to maintain their crispness.
• Top the salad with freshly grated Parmesan cheese.

Tips:

• Garlic Lovers: Adjust the amount of garlic to your preference. Start with 1 clove and add more for a stronger garlicky flavor.
• Anchovy Alternatives: If you don't like anchovies, you can omit them entirely. The Worcestershire sauce in some store-bought Caesar dressings is often used as a substitute, but the flavor won't be exactly the same.
• Salad Spinner Magic: Use a salad spinner to remove excess water from the romaine lettuce for a crispier salad.
• Leftover Dressing: Store leftover Caesar dressing in an airtight container in the refrigerator for up to 3 days.
• Shaved Parmesan: Using a vegetable peeler to shave the Parmesan cheese creates lighter and fluffier shavings for the salad.

Nutrition Tips:

• Healthy Fats: Use high-quality olive oil and opt for low-fat mayonnaise in the dressing to limit saturated fat.
• Protein Power: Consider adding grilled chicken or shrimp to the salad for a more protein-packed meal.
• Whole-Wheat Croutons: If making croutons, use whole-wheat bread for added fiber.
• Cheese Control: Parmesan cheese is delicious but high in fat and sodium. Use a moderate amount and consider using a lower-fat variety.
• Portion Awareness: Caesar salad can be rich, so be mindful of portion sizes, especially with the dressing and croutons.

Enjoy this homemade Caesar Salad, a delightful combination of fresh, crisp romaine lettuce, creamy dressing, and savory Parmesan cheese!