Farro is one of the healthy alternatives to rice, but you do not have to limit yourself to salads to enjoy it. Here are some recipe ideas for farro.

Farro and Pea Stir-Fry

Ingredients: 2/3 cup cooked farro, 1 cup peas, 2 tablespoons olive oil, ½ sweet onion, 2 beaten eggs, 2 minced garlic cloves, ¼ teaspoon paprika, ¼ cup torn basil, salt, and ground black pepper

Preparation: Heat a teaspoon of olive oil in a skillet over medium heat, then cook the eggs by stirring them constantly for 30 seconds. Set aside. Add another teaspoon of olive oil in the same skillet to cook onion for 5 minutes. Stir in garlic, salt, and pepper. After 1 minute, add farro, peas, paprika, and basil. Heat through until combined before serving.

Heirloom Squash Farrotto

Ingredients: 2 cups semi-pearled farro, 1 tablespoon cumin seeds, 4 cups butternut squash, 1 cup plain yogurt, 1 minced and 2 sliced garlic cloves, 2 ½ tablespoons lemon juice, 2 tablespoons olive oil, 2 tablespoons Fresno chile or red jalapeno, ¾ cup red onion with additional ¼ cup, 15 ounces garbanzo beans, ½ cup cilantro leaves, extra-virgin olive oil, and vegetable oil spray

Preparation: Toast the cumin seeds for 4 to 5 minutes, then cool and grind in a spice grinder. Add 1 ½ teaspoons of the ground cumin in a bowl with yogurt, then stir in 1 tbsp lemon juice and the minced garlic. Season then cover and allow to chill. Preheat the oven to 400°F and coat a baking sheet with spray. In a bowl, add squash and 2 tablespoons oil then coat. Season with salt and pepper then roast for 25 minutes.

While waiting, cook farro in a pot of salted water for 18 to 20 minutes. Drain and cool. Heat remaining oil in a skillet over medium heat and cook garlic with 1 tablespoon chile. After 1 minute, add garbanzo beans and onion. Cook for 1 minute and add cooked farro and roasted squash.

Add ground cumin, lemon juice, salt, and pepper.  To serve, top farro mixture with yogurt, cilantro, onion, and chile then drizzle with extra-virgin olive oil.

Farro Risotto with Squash, Greens, and Truffle Oil

Ingredients: 1 cup farro, 1 onion, 6 cups chicken broth, 2 cups cubed butternut squash, 1 tablespoon butter, 1 tablespoon olive oil, 4 grated garlic cloves, 1 cup dry white wine, ½ cup grated parmesan, 3 tablespoons mascarpone cheese, 2 teaspoons white truffle oil, salt, ground black pepper, fresh chopped herbs, and baby greens

Preparation: Soak farro in a bowl of water while covered for 20 minutes. While waiting, simmer broth in a saucepan then stir in squash. Simmer for 5 to 7 minutes then remove squash to a bowl. Continue simmering the broth over low heat. In another skillet, heat olive oil and butter to saute onion for 5 minutes. Add garlic and cook for 1 minute.

Next, stir in drained farro and stir until toasted before adding white wine. Season to taste then add ½ cup of the broth. Stir until most of the broth is absorbed. Repeat process for the next 20 to 25 minutes until you have a thick and creamy mixture. Gradually add salt, pepper, mascarpone, parmesan, squash, and baby greens. When serving, drizzle with truffle oil and a side of fresh herbs.

Like most fruits, raspberry is high in fiber, vitamins, and minerals which is why it is a perfect alternative to your usually desserts without feeling guilty. Here are more ideas on how to enjoy raspberries at home.

Raspberry Jam

• Ingredients: 5 cups raspberries, 1 ¼ cups sugar, 2 tablespoons orange juice, 2 tablespoons lemon juice, 1 tablespoon grated orange zest, and 1 tablespoon Angostura bitters

• Preparation: In a saucepan over medium heat, combine raspberries with orange zest and juice, lemon juice, and sugar. Bring to a simmer until combined for 15 to 20 minutes, stirring occasionally and skimming foam at the top. Remove pan from heat then add the bitters. Make sure to test the jam on a frozen plate to see it wrinkles. If it doesn’t, keep heating it. If it does, chill in a clean jar before serving.

Raspberry Chocolate Tart

• Ingredients: 2 cups raspberries, 1 teaspoon cornstarch, 1/3 cup Nutella, 2 tablespoons sugar, 1 ½ cups flour, 6 tablespoons softened butter, and 5 ounces softened cream cheese

• Preparation: In a food processor, combine cream cheese and butter then gradually add flour until a dough is formed. Shape dough into a flat disc then wrap in plastic. Refrigerate for at least 1 hour. When ready, preheat oven to 350°F. Combine raspberries with cornstarch and sugar in a bowl, making sure to mash the fruits lightly. Roll the prepared dough on a floured surface then place in a parchment-lined baking sheet (14 in x 8 in). Spread Nutella at the bottom then pour the raspberry mixture. Fold dough towards the center. Bake for 45 to 50 minutes.

Raspberry Corn Muffins

• Ingredients: 1 ½ cups raspberries, 1 cup cornmeal, 2 eggs, 1 ¼ cups flour, 2 teaspoons baking powder, ½ cup granulated sugar, 1 ½ teaspoons baking soda, ½ teaspoon salt, ¾ cup buttermilk, 12 tablespoons unsalted and melted butter, and 3 tablespoons honey

• Preparation: Preheat oven to 400°F and prepare a muffin tray by spraying with cooking spray. In a bowl, combine flour with cornmeal, baking powder and soda, salt, and sugar. In a second bowl, whisk eggs to combine with buttermilk, honey, and butter. Add the flour mixture to the wet mixture until combined then fold in raspberries. Pour mixture into the prepared muffin trays and bake for 20 minutes.

Berry Cobbler

• Ingredients: 2 cups raspberries, 2 cups blueberries, 1 egg, 1 cup sugar and additional 2 tablespoons, 1 ¼ cups flour, ¼ teaspoon ground cinnamon, 1 teaspoon baking powder, ¼ cup milk, 1/8 teaspoon salt, 2 tablespoons canola oil, and vanilla yogurt

• Preparation: Coat slow cooker with cooking spray. In a bowl, whisk 2 tablespoons sugar with 1 cup flour, cinnamon, and baking powder. While in a second bowl, whisk egg with oil and milk. Combine dry mixture with wet mixture then pour batter into a slow cooker. Meanwhile, combine remaining flour and sugar with raspberries and blueberries then pour this on top of the first mixture. Cook on high for 105 minutes to 120 minutes. Serve with a topping of yogurt.

If you don’t have enough time to make complicated meals in the morning, try these easy, filling, and healthy breakfast recipes for your family.

Tomato and Egg Sandwich

Ingredients: 2 thick slices of tomato, 2 eggs, 2 cheddar slices, 1 teaspoon vegetable oil, split and toasted muffin, and salt and pepper

Preparation: Cook eggs in a skillet for 1 to 2 minutes while you prepare the muffin halves. Top the eggs with cheddar, cover the skillet and cook for 1 minute. Top each half of the muffin with tomato then slide one cheesy egg on each. Season with salt and pepper then top with the remaining muffin half.

Breakfast Burrito

Ingredients: 3 beaten eggs, 3 tablespoons bell peppers, 1 teaspoon olive oil, 1 tablespoon water, and tortillas (at least 8-inches in diameter)

Preparation: Cook the peppers in a pan then set aside. Whisk then cook eggs in the skillet but avoid scrambling the ingredients. Cut the fried egg in half then place them on the tortilla. Sprinkle with cooked peppers before rolling each tortilla. Finally, cut into bite-sized pieces.

Eggs in Peppers

Ingredients: Eggs, bell peppers in different colors sliced lengthwise, your choice of spices and herbs, and olive oil

Preparation: Heat a skillet with oil then line up the sliced bell peppers. Crack eggs into the center of each bell pepper slice then season with spices and herbs. Cook for 1 to 2 minutes without flipping the eggs in pepper. Serve with toasted bread.

Eggs with Cheddar, Chives, and Ham

Ingredients: 10 eggs, 2 tablespoons water or milk, 1 ¼ cups cooked and diced ham, 1 ½ cups shredded sharp cheddar, 1/3 cup chives, 1 ½ teaspoons unsalted butter, 1 teaspoon salt, and ¼ teaspoon ground black pepper

Preparation: Heat butter in a skillet then sauté ham until golden brown. In a bowl, whisk eggs, salt, pepper, and milk/water. Pour mixture into the pan and stir occasionally until cooked for 4 to 5 minutes. Stir the chives and cheddar before the mixture is fully cooked.

Frozen Breakfast Quesadillas

Ingredients: 3 tortillas, 1 egg, 3 egg whites, 2 tablespoons cilantro, ½ tablespoon taco seasoning, ½ cup drained and rinsed black beans, ¼ cup red onion, ½ cup rinsed and drained corn, and ¾ cup shredded cheddar

Preparation: Whisk egg and egg whites in a bowl then scramble in a skillet. Mix scrambled eggs with onion, cilantro, corn, black beans, taco seasoning, and cheese in a bowl. Distribute mixture on each tortilla then fold. These can be frozen overnight and microwaved in the morning.

Cheese and Bacon Pops

Ingredients: 4 strips cooked and chopped bacon, 3 eggs, 1 cup milk, 1 cup all-purpose flour, ¼ cup grated parmesan, ½ cup shredded sharp cheddar, 3 tablespoons melted butter, and ¼ teaspoon salt

Preparation: Preheat oven to 375°F while you grease the pan or ramekins with butter. Puree milk, eggs, butter, flour, and salt in a blender until smooth. Then, mix in parmesan, cheddar, and bacon. Divide this mixture among the greased cups. Bake for 40 minutes. This recipe can be frozen and reheated for 4 weeks.

Expert cooks say making the best dumplings is not a challenge some newbies can easily tackle. Homemade dumplings in particular are time-consuming and difficult to make, despite it being a staple alternative to noodles and rice in some restaurants in Singapore that specialize in Asian cuisine.

To get an idea of the process of making dumplings, here is a guide on how to create homemade wrappers and pork and chicken dumplings.

Dumpling Wrappers

Ingredients: 420 grams or 3 cups of all-purpose flour and additional flour for dusting, 210 mL water and an additional 10 mL for adjustments, and ½ teaspoon salt

Instructions: Using a stand mixer, combine salt and flour first before adding the water. Switch to a hook to knead the dough for about 8 minutes until it becomes smooth. Once done, shape the dough into a round ball, cover, and set aside for 15 minutes. Knead the dough for about 2 to 3 minutes until it hardens, then rest again for an hour or more.

When the dough is elastic, soft, and easy to handle, shape it into a circle then cut in halves until you have 3-cm logs. Make sure to dust the tiny logs to prevent from sticking. Next, dust the work surface, take a piece of dough, and press it with a rolling pin until it becomes a flat disc. You should be able to produce not more wrappers with a diameter not more than 10 cm.

Pork Dumplings

Ingredients: dumpling wrappers, 1 pound ground pork, ½ cabbage, 1 cup sliced scallions, 1 tablespoon kosher salt, 34 cup minced cilantro, 3 tablespoons soy sauce, 3 tablespoons grated ginger, 2 whisked eggs, and 2 tablespoons sesame oil

Instructions: Toss the cabbage and salt in a bowl and set aside for 10 minutes. Then, squeeze the liquid from the cabbage and combine them with the ground pork, cilantro, scallions, soy sauce, sesame oil, whisked eggs, and ginger in another bowl using your hands. Create a line of bowls with water, filling, and baking sheet.

Place 1 tablespoon of filling in each dumpling wrapper then dampen the edges with water to seal it. Fold the dumpling in half and close the top before creating pleats on the sides. Once done, line them in the baking sheet ready for cooking or storage.

Chicken Dumplings

Ingredients: ½ pound ground chicken, 1 teaspoon ginger, 1 tablespoon soy sauce, a dash of fish sauce, 1 clove garlic, 1 ½ tablespoons chopped green onion, ½ cup green cabbage, ½ teaspoon pepper, and dumpling wrappers

Instructions: Mix the ground chicken, fish sauce, cabbage, green onion, pepper, soy sauce, garlic, and ginger in a food processor. Scoop ½ tablespoon each of the mixture onto the dumpling wrappers then fold according to the instructions already detailed above.

You can also use a dumpling maker to fold, close, and make pleats on the dumpling wrapper. Once done, the dumplings can be stored or prepared for steaming or pan-frying.

A high-protein diet can be dangerous, but close monitoring of the types of food you consume is needed when you seriously want to manage your weight or start a diet because of an illness.

Who Needs a High-Protein Diet?

Your doctor might recommend that you start a high-protein diet if you belong to the following groups: individuals who gain weight fast, bodybuilders, middle-aged people, and those who want to change their diet. This means that anyone can start a high-protein diet to become healthier overall. However, there is a misconception about what type of food you need to consume.

How Much Protein Do You Need?

The recommended daily allowance for protein depends on the weight of the person. Generally, those who weigh 150 pounds or less will need 54 grams of protein per day, while a person who weighs 200 pounds will needs 73 grams of protein daily.

However, this is only a guide that does not take into account the activities you do, age, and carbohydrate intake. If you are an athlete or a bodybuilder, make sure to consult your doctor or dietitian to determine how much protein you will need.

What Type of Food to Avoid?

Most of those who start a high-protein diet usually make the mistake of choosing food that are high in carbohydrates and calories, but low in nutrients. For example, if you want to build more muscle mass, then that does not mean you need to eat more of everything.

You should avoid food with simple sugars, lots of sodium, and greasy dishes. The idea of a high-protein diet is to look for wholesome food full of nutrients, not just food high in protein content.

What are the Best Sources of Protein?

Most of your diet should consist primarily of food that are rich in good nutrients but low in calories and saturated fat. These include consuming more seafood, lean meat, soy, beans, eggs, nuts, seeds, and low-fat dairy.

Similar to any type of diet, you need to learn how to read labels and to prepare your own food at home if possible. It will be easier to monitor your calorie count if you know what you put in your food than if you eat at restaurants or buy pre-packed food at shops in Singapore.

How About Fats and Carbs?

A high-protein diet does not mean you should avoid fats and carbohydrates altogether. These are essential for your body to function properly, which is why you should pick fresh fruits and vegetables, whole grains, low-fat yogurt and milk, and legumes and beans. You can get healthy fats from fish, avocado, nuts, nut butters, olives, seeds, extra virgin olive oil, and canola oil.

Is It Bad for You?

A high-protein diet has dangers but only if you do not monitor your nutrient intake. This danger is common in almost any type of diet, however, that is why you should consult your doctor before starting a diet.

Do you have a craving for something fruity and sweet? You don’t need to be good at baking to make these easy cupcake recipes.

Banana Cupcakes

Ingredients: ¼ cup sugar, 2 eggs, ¾ cup mashed banana, ½ cup sour cream, ½ teaspoon vanilla extract, 1/3 cup softened unsalted butter, 1 ½ cups flour, and ½ teaspoon baking soda

Pudding and Frosting: 1 cup milk, ½ teaspoon vanilla extract, ¼ cup sugar, 2 tablespoons cornstarch, 1 ½ teaspoons butter, 3 tablespoons powdered sugar, 1 cup whipping cream

Preparation: To make the cupcakes, preheat oven to 350°F and prepare lined muffin pans. Combine flour and baking soda in a bowl, then beat sugar and butter in another bowl with a mixer. Gradually add eggs, vanilla, banana, and sour cream to the second bowl until combined. Then, add dry ingredients to the wet until combined.

Pour batter into the liners and bake for 20 to 25 minutes. Meanwhile, make a pudding by heating milk in a saucepan over medium heat. In a bowl, combine sugar with cornstarch, then gradually add to the milk until combined. Remove from heat so it thickens then add butter and vanilla. Let cool. Make a frosting by mixing cream with a mixer until soft peaks form. Then add powdered sugar. Spoon 1 tablespoon of pudding on top of a cupcake then top with frosting to serve.

Mimosa Cupcakes

Ingredients: 3 eggs, 2 teaspoons orange zest, 1 box vanilla cake mix, 1 ¼ cups champagne, 1/3 cup vegetable oil, 1 cup softened butter, 1 teaspoon vanilla extract, 4 cups powdered sugar, salt, gold sanding sugar, and orange wedges

Preparation: Preheat oven to 350°F and line cupcake pans with cupcake liners. In a bowl, combine cake mix with 1 cup champagne, eggs, 1 teaspoon zest, and vegetable oil. Bake according to instructions in the cake mix box. While waiting, make the frosting by beating butter until fluffy and light.

Gradually add 3 cups powdered sugar, making sure no lumps remain then add ¼ cup champagne, orange zest, vanilla, and a pinch of salt. Add remaining powdered sugar until light and fluffy. Top cupcakes with frosting and a garnishing of gold sanding sugar and orange wedges.

Blueberry Vanilla Cupcakes

Ingredients: 3 eggs, 1 ¼ pints blueberries, 2/3 cup water, 1/3 cup oil, 1 box French vanilla cake mix, 2/3 cup sweetened condensed milk, 4 cups powdered sugar, 1/8 cup flour, 2 tablespoons vanilla extract, 2 tablespoons heavy cream, and ½ cup butter

Preparation: In a mixer, combine cake mix with flour, eggs, water, condensed milk, and oil for 3 minutes. Fold in 1 pint of blueberries. Distribute batter in cake liners and bake for 20 minutes at 325°F.

Meanwhile, prepare the frosting by creaming butter until light and fluffy with a mixer. Gradually add powdered sugar, heavy cream, and vanilla until combined. Beat for 3 minutes. When the cupcakes are done, top with frosting and remaining blueberries.