Steamed Green Tea Cake with Black Sesame Seeds

A healthy and and easy-to-make dessert

Ingredients (Serving 6)

1 1/2 cups cake flour
1/2 teaspoon baking powder
2 teaspoons powdered green tea
6 egg yolks
1 1/4 cups white sugar
2 1/2 tablespoons water
1 1/2 teaspoons vanilla extract
6 egg whites
2 teaspoons black sesame seeds, garnish

Directions (Cook time: 20 Min)

1. Set a bamboo steamer large enough to contain a 9x9 inch pan over simmering water. Sift together the cake flour, baking powder and green tea powder. Set aside.

2. In a large bowl, combine the egg yolks, sugar, water and vanilla extract. Using an electric mixer, beat on medium speed until mixture has tripled in volume. Fold in the flour mixture, mixing just until combined.

3. Beat the egg whites until they form stiff peaks. Gently fold whites into the egg yolk mixture. Pour batter into the cake pan.

4. Place cake pan in steamer. Stretch a kitchen towel over the cake pan without touching the surface, then cover with steamer lid. Steam cake for 20 minutes, or until a toothpick inserted in the center comes out clean. Cool on wire rack. Sprinkle with black sesame seeds and cut into pieces before serving.

Malay Spicy Tomato Chicken ( Ayam Masak Merah)

A spicy and sweet dish popular in Malaysia and Indonesia


Ingredients Serves: 4

1 (1 1/2 kg) whole chicken, cut into 8 pieces
1 teaspoon ground turmeric
1 pinch salt, to taste
1/4 cup dried red chillies
3 fresh red chilli, finely diced
4 cloves garlic, crushed
1 red onion, diced
1 (3cm thick) slice fresh ginger root
2 tablespoons sunflower seed oil
1 cinnamon stick
2 whole star anise pods
5 whole cloves
5 cardamom seeds
2 tomatoes, sliced
2 tablespoons tomato sauce
1 teaspoon white sugar, or to taste
1/2 cup (125ml) water

Preparation method

Prep: 20 mins | Cook: 35 mins
1. Rub the chicken with turmeric powder and salt. Set aside.

2. Soak the dried red chilli in hot water until softened. Blend the softened dried chilli, fresh red chilli, garlic, onion and ginger in a blender to a paste.

3. Heat the oil in a large fry pan over medium-high heat. Brown the chicken in the hot oil until golden on all sides. Remove the chicken from the fry pan and set aside.

4. Remove excess oil from the fry pan leaving about 1 tablespoon. Cook and stir the chilli paste with the cinnamon, star anise, cloves and cardamom seeds until fragrant. Return the chicken to the fry pan.

5. Stir in the water adding more if needed. Toss in the tomatoes and stir in the tomato sauce and sugar. Bring to a boil then reduce heat to medium-low and simmer until the chicken is no longer pink at the bone and the juices run clear; about 15 minutes. Serve hot.

15 Ways to Keep the Peace and Have Fun at Work

You can pick your friends, but you can't pick your colleagues. Yet you need them in more ways than one. Here are fresh ways to make work a happier place to be.

You can pick your friends, but you can't pick your colleagues. Yet you need them in more ways than one. First, you need their goodwill and cooperation in order to perform your own job well. Second, studies find that disagreements with colleagues and bad working relationships deflate morale and impair performance even more than rumours of redundancies. And third, if you're like most people, you spend more walking hours at work than anywhere else. Reaching out to your colleagues - or extending an olive branch, if need be - can make your work environment a much nicer place in which to spend many hours a day. You don't have to be friends with your colleagues, but you do need to be friendly. Read on for fresh ways to make work a happier place to be.

Say a cheery 'Hello!' in the morning. Do you plod into the office, eyes down, shoulders slumped, and immediately start work? If so, you're likely to find that colleagues ignore you (the best) or avoid you (the worst). Get into the habit of smiling and greeting everyone as you arrive in the morning or begin your shift. It's amazing how fast this little coutesy can thaw chilly workplace relations.

Learn the art of small talk. Ask your colleagues about their interests - their favourite music, films, books, hobbies. Showing a genuine interest in them will make them feel comfortable around you.

Accept good-natured teasing. Other workers sometimes play jokes and tease to test what kind of person you are. So if they poke fun at your new shoes or mischievously put a funny screensaver on your computer, don't get angry. Let them know that you enjoy a good joke - even if it's sometimes on you. Of course, if the teasing is personal (about your weight or ethnicity, for example), and makes if difficult for you to do your job or makes you feel uncomfortable because of its sexual implications, you may need to take up the matter with your supervisor.

Ask what they think. People love to be asked their opinion, so go out of your way to ask, 'What do you think is missing from this report?' or 'How do you think I should handle this situation with X?' Then give the advice-giver a sincere thank you, even if the ideas are less than helpful.

Avoid gossip. You don't want anyone talking about you behind your back, so return the favour. When a colleague sidles up to you bearing a juicy titbit of gossip about an office romance or someone's impending dismissal, respond with, 'Really?', then change the subject or get back to work. If you don't respond, the gossiper will move on - and you'll retain the trust and respect of your colleagues.

When dealing with a difficult colleague, pretend your children are watching. This simple visualisation technique will help you to keep a cool head. After all, you've taught your children to have good manner. With them 'watching', it will be difficult to stoop to the level of your infuriating colleague.

Ladle out the compliments. Did Tom fix the office photocopier - again? Has Ann stopped smoking? By all means, compliment your colleagues on their achievements - personal or professional. Too often, we focus on what people are doing wrong.

Spread your good cheer. You don't have to be a Pollyanna, but try to perform one kindly act a week, choosing a different colleague each time. For example, one week you might bring in cakes for no reason. Another week, it might be a card for a colleague - maybe a thank-you note for helping you out the week before, or a light, humorous card for a colleague who seems to be a bit down.

Return calls and emails promptly. To win friends at work, a good place to start is good office etiquette. There's nothing more frustating to busy people than to have their emails and phone messages ignored. Your silence doesn't just make their job harder to do; it also conveys an unpleasant message to them: you're unimportant to me.

Give credit where credit is due. Don't withhold credit from deserving colleagues. You'll alienate them, and they won't be there for you when you need them (or when they all go out for lunch). Embrace the attitude that we all win together, and let others know when someone has done something above and beyond the call of duty on a project. Also, if someone incorrectly gives you credit and praise, acknowledge your colleague who does deserve the accolades. It will be remembered.

Here's one for the boss: always work at least as hard as anyone working with or for you. Make it clear that you would never ask anyone to do a level of work you wouldn't be willing to take on yourself.

Always be on time to show you respect other people's time.

Express your good ideas in a way that makes it clear that they are not the only good ideas, and that others may have equally good insights to add.

Talk about your life outside the office when it's appropriate. This will remind the people you work with that you're a person first, not just an employee or employer.

Assume the positive about what you don't know. Isn't it funny how a team of workers often think they're working harder than another team elsewhere in the building? Or that the bosses are clueless? Don't subscribe to that kind of toxic thinking, even if it's rampant. It's a negative attitude that makes work become miserable. Instead, assume that everyone else is working hard and doing their best, even if you don't know what their work is. You should believe both in the work you're doing and the organisation you're doing it for. If you can't, perhaps it's time to move on.

13 Tips to Increase Your Family’s Happiness and Health

Tolstoy was right—happy families are all alike. At least they share certain basic characteristics. Here are a few of the foundations experts say are key to a loving, cheerful home

1. Create cuddle time. You can’t overdose on hugs. It’s important for families to spend time snuggling in bed together, reading, or talking or playing games. This kind of positive touch helps kids feel loved and secure, plus it’s fun for parents!

2. Sing together, stay together. The Von Trapp family had it right—singing together is a terrific way to bond as a family. Make up your own words to your favorite tunes; dance around the living room with your children; and use music to motivate room cleaning.

3. Make room for fun. While it’s good to encourage your children’s schoolwork and extracurricular activities, too much emphasis on them can create tension and anxiety. Make time for activities that have no purpose other than to allow family members to enjoy spending time together. Play games, plot surprise parties, take long walks, explore a cave, plant a garden, or cook.

4. Exercise together. Take a run or a bike ride to a local park with your child. At the park, you can take time to relax while your child plays in the sandbox or on the seesaw. This kind of outing allows parents to model healthy behavior, get exercise, and spend time with their kids.

5. Create healthy habits. Junk food high in salt and sugar may taste appealing, but it will play havoc with your family’s health and moods. Create healthy snacking habits by leaving out bowls of fruit, cut-up vegetables, nuts, or dried fruit.

6. Cook together. This is another way to get kids interested in healthy foods. While you’re whipping up dinner with your children you are encouraging healthy eating habits as well as teaching cooking, measurement, teamwork, and improvisational skills. Also, kids who help makes meals are more likely to eat them.

7. Reward good behavior. It’s important to reinforce your child’s good behavior. But there’s no need to be extravagant. A trip to the humane shelter, a visit to the zoo, a movie and popcorn, or a slightly later bedtime can be good motivators.

8. Read and write together. Make time every day for reading. Read aloud to the kids, or have the whole family spend time with their own books, or listen to an audiobook. Cuddling up on the couch can make it even cozier. It’s also important for children to spend some time writing each day.

9. Go one-on-one. Parents with more than one child should try to spend a little time interacting just with one child each day, even if it’s just for ten minutes. That special time with a parent helps the child feel special and to bond with you.

10. Have routines. Kids thrive when they know what to expect. So bedtime routines that involve bath, stories, and songs before sleep can minimize nighttime misbehavior. A morning routine can also help you get out the door faster with little fuss.

11. Appreciate each other. Find little ways to show how much you value each other. One idea is to do a little happy dance every time a child returns from school or a parent from work.

12. Remember sorry isn’t enough. When one of your children hurts the feelings of a sibling, it’s not enough to apologize. That child must also find a way to help heal the hurt she has caused, by helping with a chore or sharing a toy.

13. Prioritize your marriage. The most important thing you can do for your child is to love your spouse and to demonstrate that love. This models a good relationship for your child and helps to keep your marriage intact.

Cinnamon Swirl Bundt Coffee Cake

A delicious coffee cake for your day

Yield: 12 servings

What You Need

1 cup sour cream

3/4 cup butter

1 1/2 cups white sugar

2 1/2 cups all-purpose flour

1/2 cup chopped walnuts

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon vanilla extract

3 eggs

1 tablespoon ground cinnamon

1/4 cup white sugar

What to Do

1. Preheat oven to 400 degrees F (205 degrees C). Lightly grease one 10 inch bundt pan.

2. Cream 1 1/2 cups white sugar together with eggs until well blended. Add sour cream and butter or margarine and beat well. Add flour, baking soda, and baking powder and mix well. Stir in vanilla and the chopped nuts.

3. Mix the remaining 1/4 cup of white sugar with the cinnamon.

4. Pour half of the batter into the prepared pan. Sprinkle generously with the cinnamon sugar mixture. Cover with remaining cake batter.

5. Bake at 400 degrees F (205 degrees C) for 8 minutes. Lower heat to 350 degrees F (175 degrees C) and bake for an additional 40 minutes.

French Omelet

This cheesy omelet is so hearty and rich-tasting that mom will never guess it's low in fat

Prep: 10 min

Cook: 10 min

Serves: 2

Ingredients

2 eggs, lightly beaten

1/2 cup egg substitute

1/4 cup fat-free milk

1/8 teaspoon salt

1/8 teaspoon pepper

1/4 cup cubed fully cooked lean ham

1 tablespoon chopped onion

1 tablespoon chopped green pepper

1/4 cup shredded reduced-fat cheddar cheese

How to make it 20 minutes

1. In a small bowl, combine the eggs, egg substitute, milk, salt and pepper. Coat a 10-inch nonstick skillet with nonstick cooking spray and place over medium heat. Add egg mixture. As eggs set, lift edges, letting uncooked portion flow underneath.

2. When eggs are set, sprinkle ham, onion, green pepper and cheese over one side; fold omelet over filling. Cover and let stand for 1 minute or until cheese is melted.

Nutritional Information(per serving)

Calories: 180 | Fat: 9g | Saturated Fat: 4g | Cholesterol: 230mg | Sodium: 661mg | Protein: 20g | Fiber: trace

Diabetic exchanges: 3 lean meat, 1 fat

Vitamin Value

About half of us regularly take at least one vitamin, herbal or nutritional supplement – whether for sore joints, colds and flu, bone health, heart worries or general stress. But it pays to consider what you really need

THE LOWDOWN

Ask most nutritionists and they’re likely to put good health down to well-balanced eating.

“Food contains both macronutrients and micronutrients,” says Charlotte Lin, a dietitian at the National University Hospital (NUH) of Singapore. “By taking only vitamins, which are a sub component of micronutrients, your body is missing out on carbohydrates, fats and protein, which are essential for bodily function.”

Dr Lee Chee Peng, president of the Malaysian Society of Complementary Medicine, says people who eat three balanced meals are unlikely to require multivitamin supplements. The exceptions are individuals who exercise more than five days a week or patients under treatment or recovering from a disease. These individuals will be prescribed specific vitamins, he explains, but most people fare just fine.

So, what’s behind our growing love affair with multivitamins? In 2002, Harvard Medical School recommended that everybody, regardless of age or health status, take a daily dietary supplement. The advice is still considered controversial, but experts say that people across Asia generally view multivitamins as “healthy”, and as a form of nutritional insurance against a less than perfect diet.

Says Mandy Sea, principal nutritionist of the Centre for Nutritional Studies at the Chinese University of Hong Kong, “Generally a supplement containing 100 percent of the daily value of most vitamins and essential minerals is adequate.”

Supplements on the market today include those that use natural herbs or synthetic ingredients. Experts point out that when choosing between multivitamins, those containing natural herbs may not necessarily be better than those with synthetic ingredients. The body recognises the molecular weight and structure of each vitamin and mineral for their functions regardless of whether the vitamins come from synthetic or natural sources, explains Dr Lee.

NUH dietitian Lin adds that the chemical makeup of the herbs also varies depending on where it’s grown and how it’s been processed.

HOW TO CHOOSE?

If you decide to take a multivitamin, how do you choose from the dozens on the market?

Keep it simple. Look for one that provides close to the recommended daily intake (RDI) – at least 75 percent – of the vitamins and minerals you need. But try to avoid products that contain large doses of vitamin or mineral supplementation. High dosages of certain vitamins or minerals may interfere with the absorption of other important nutrients, explains Sea.

“Excessive amounts of zinc and vitamin E may interfere with iron absorption; excessive calcium supplementation may decrease iron absorption, leading to iron deficiency anaemia.” So check the label for the precise contributions to your RDI.

LET’S GET SPECIFIC

Some nutritionists feel that formulas designed to prevent specific conditions may be a better choice than a general pill that tries to cover all bases. Lin suggests that if you are concerned about bone health and osteoporosis, for instance, you are far better off selecting a vitamin D and calcium supplement, rather than a general multivitamin: “The dosage of these specific nutrients may not be sufficient in a general pill,” says Lin.

Other specific formulas of value are preconception supplements with a good amount of folic acid, and omega-3 fatty acid fish oil supplements. Research has shown that folic acid supplements before and during pregnancy helps to significantly reduce the incidence of neural tube defects, says Lin. That’s when it pays to be discerning.

Supplements aimed at helping with stress, energy and metabolism commonly contain vitamin B.

“B-group deficiencies are not common in Singapore,” notes Lin. Vegans are susceptible to B12 deficiencies; the elderly and athletes are more likely to have B-group deficiencies due to decreased gut absorption and increased needs for energy production respectively, explains Lin.

Lin also cautions against wishful thinking, particularly where vague lifestyle ailments are the problem: “Stress needs to be managed through lifestyle changes and cannot be modified through dietary means.”

WHAT ARE THE GOOD OILS?

It’s hard not to be impressed by the omega-3 benefits fish oil boasts. Studies suggest fish oil reduces heart problems and may help with joint health, depression and weight loss. What’s less well known is the fact that the fats in fish oil are unstable – they are quick to oxidise. Oxidation begins during extraction and processing, and continues when the product is sitting on supermarket and pantry shelves.

“Although no studies to date have conclusively proved that oxidised fish oils cause atherosclerosis [hardened arteries], it is known that oxidised lipids can contribute to the kind of damage seen in atherosclerosis,” says Dr Karen Silvers, a senior research fellow at the School of Medicine and Health Sciences at the University of Otago in Christchurch, New Zealand.

Her advice? “Eat fresh fish or other foods naturally rich in omega-3 fatty acids. Buy fish oil capsules with the longest ‘best before’ date possible and never consume fish oil beyond or even near that date.” It may be worth buying smaller bottles (250ml) or a 60-capsule pack so the oil is used in a short time.

Fish liver oils may be easy to confuse with pure fish oils, but they are not the same thing. Fish liver oils – such as cod liver oil and halibut liver oil – contain vitamin A that can be toxic at high doses. Fish liver oils taken in the doses recommended for pure fish oil may exceed the RDI of vitamin A.

EXPERT TIP: The very long chain of omega-3 fatty acids found in fish oils have different functions, says Silvers. This may influence the type of omega-3 rich supplement you choose to use. “EPA is more anti-inflammatory, whereas DHA has been shown to beimportant for healthy heart function.”

ABSORPTION

Even though vitamins and minerals in supplements are synthesised to the exact chemical composition of naturally occurring vitamins, they still don’t seem to work as well. The exception is folate. The synthetic form – folic acid – that you find in supplements is more stable than naturally occurring folate from food sources, says Sea, as naturally occurring folate can be easily destroyed during food preparation and processing.

If you’re considering a formula with iron – often a need for premenopausal women – look for it in the form of ferrous sulphate that is easily absorbed. Taking it with a piece of fruit – a source of vitamin C – will boost absorption. But get a blood test to check iron levels before racing ahead. Taking too much iron, especially when you don’t have a deficiency may lead to diarrhoea, constipation or abdominal discomfort, says Lee.

WHEN TO TAKE IT

When you consider the vitamins and minerals in a good, balanced diet, some nutrients will always cancel out others. The important thing is to understand when to take the supplements so that the nutrients can be better absorbed. “Calcium absorption is enhanced if the supplements are taken after a meal,” says Lin. “Iron supplements should be taken on an empty stomach.”

TOO MUCH HARM

High-dose antioxidant supplements may not be as effective against disease prevention as once hoped. Vitamin E is one of the most widely used supplements, but research suggests too much may cause harm. Vitamin A and beta carotene is another group of vitamins that has also received its share of scrutiny for increasing cancer risk in some groups. Recently, folic acid was added to the list of supplements we should “handle with care”. Studies have linked high intakes to colon polyps and researchers have speculated it may lead to an increase in colorectal cancers.

If you’re planning pregnancy, or are pregnant, aim for 600mcg a day; everyone else should try for 400mcg daily, the amount in a standard multivitamin.

The same applies to vitamin E. Higher doses may help prevent heart disease, but the amount in a standard multivitamin is enough to have health benefits.

Healthy Eating Begins at the Supermarket

Find out how you can have a well-stocked pantry for the healthy eating. We show you how to pick wholesome choices at the supermarket

Consumers commonly hit the grocery store at least twice a week. Why, then, does it feel like we never have anything to eat at home? Follow the advice below to make sure you not only have a well-stocked pantry for healthful eating, but are buying the right products at the right time in the right way.

You’ll notice that many of the tips below have you looking at a food product’s nutrition label and ingredients list for information. If you haven’t become expert at this, time to study up.

1. Rule number one: Buy fresh food! There is no simpler, no easier, no plainer measure of the healthiness of your food than whether it comes in boxes and cans or is fresh from the farm or the fields. If more than half your groceries are prepared foods, then you need to evolve your cooking and eating habits back to the healthy side by picking up more fresh vegetables, fruits, seafood, juices, and dairy.

2. Shop the perimeter of the store. That’s where all the fresh foods are. The less you find yourself in the central aisles of the grocery store, the healthier your shopping trip will be. Make it a habit — work the perimeter of the store for the bulk of your groceries, then dip into the aisles for staples that you know you need.

3. Think of the departments (dairy, produce, meat, and so on) as separate stores within the supermarket. You wouldn’t shop at every store at a mall the same way, would you? You know better than to idly browse through a jewelry store, don’t you? So apply the same approach to the grocery store. Target the sections that are safe to browse through — the produce section, primarily — and steer clear of the dangerous sections (the candy, ice cream, and potato chip aisles).

4. Shop with a list. Organize your shopping list based on the tip above — that is, by the sections of the store. This will have you out of the supermarket at the speed of light. If you’re a woman, consider getting your husband or son to do the food shopping, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University’s Sargent College. The latest survey from the Food Marketing Institute shows that compared to women, men are more likely to buy only what’s on the grocery list. But shopping with a list has benefits beyond speed and spending. By lashing yourself to the discipline of a well-planned shopping list, you can resist the seductive call of aisle upon aisle of junk food, thereby saving your home, your family, and yourself from an overload of empty calories.

5. Food-shop with a full stomach. We’re sure you’ve heard this one before, but it’s worth repeating. Walking through the grocery store with your tummy growling can make you vulnerable to buying anything that isn’t moving, says Blake. If you can’t arrange to shop shortly after a meal, be sure to eat an apple and drink a large glass of water before heading into the store.

6. Buy a few days before ripe. There’s no point in trying to buy fresh vegetables and fruits for your family if the bananas turn brown and the peaches mushy two days after you get them home. Buy fruit that’s still a day or two behind ripeness. It will still be hard to the touch; bananas will be green. Feel carefully for bruises on apples, check expiration dates on bagged produce, and stay away from potatoes or onions that have started to sprout. If the produce on the shelves looks a bit beyond its peak, don’t walk away; ask to speak to the produce manager. Chances are, there’s a fresh shipment in the back just waiting to be put out on store shelves. For a real taste treat, if you’re going to eat them within the next couple of days, pick up a bunch of vine-ripened tomatoes. There’s just no comparison.

7. Buy in season. Sure, it’s tempting to buy strawberries in December, and once in a while that’s fine. But fresh fruit and vegetables are best when purchased in season, meaning they’ve come from relatively close to home. They often cost less, are tastier, and have less risk of pathogens such as E. coli.

8. Buy organic whenever possible. Sure, it costs a few dollars more. But a study in the Journal of Agricultural and Food Chemistry found that organically grown fruits and vegetables contain higher levels of cancer-fighting antioxidants than conventionally produced foods. However, if organic is too pricey for you, don’t worry; organic or not, fruits and veggies are key to a healthy larder.

9. Buy frozen. Frozen fruits and vegetables are often flash frozen at the source, locking in nutrients in a way fresh or canned can’t compete with. Stock your freezer with bags of frozen vegetables and fruits. You can toss the veggies into soups and stews, microwave them for a side dish with dinners, or thaw them at room temperature and dip them into low-fat salad dressing for snacks. Use the fruits for desserts, smoothies, and as ice cream and yogurt toppings.

10. Stock up on canned tomato products. Here’s one major exception to the “fresher is better” rule. Studies find that tomato sauces and crushed and stewed tomatoes have higher amounts of the antioxidant lycopene than fresh, because they’re concentrated. Canned tomatoes are a godsend when it comes to quick dinners in the kitchen. Warm up a can with some crushed garlic for a chunky pasta sauce; pour a can over chicken breasts and simmer in the crock pot; add to stews and sauces for flavor and extra nutrients.

11. Stock up on canned beans. Although they may have a bit more sodium than we like, that’s easy enough to get rid of with a good rinse in the sink. Beans can be mixed with brown rice, added to soups and stews, pureed with onions and garlic into hummus for dipping, or served over pasta for a traditional pasta e fagioli. In fact, all the hype about pasta raising blood sugar really comes down to this: What are you putting on your pasta? The soluble fiber in beans lowers blood sugar and insulin, making the combination of pasta and beans a healthful — as well as delicious — dish.

12. Spend some time in the condiment aisle. With the following basic ingredients you have the underpinnings for wonderful sauces, low-fat marinades, and low-salt flavorings. These delightful flavorings enable you to stay away from the less-healthy condiment items, such as mayonnaise, butter, stick margarine, creamy salad dressings, and so on: flavored ketchup's and barbecue sauces (look for sugar-free varieties), horseradish, mustard's, flavored vinegars, extra-virgin olive oil, jarred bruschetta and pesto sauces (luscious spooned atop salmon and baked), capers, jarred olives, sun-dried tomatoes, jarred spaghetti sauce, anchovies, roasted red peppers, Worcestershire sauce, chili sauce, hot pepper sauce, soy sauce, sesame oil, walnut oil, teriyaki sauce, jarred salsas, and various kinds of marmalade's.

13. Try some of the new whole grain alternatives. Today you can find wonderful whole grain pastas and couscous, instant brown rice that cooks up in 10 minutes instead of the old 50, even whole grain crackers. Hodgson Mills makes a delicious whole wheat pasta with flax-seeds. It really tastes great, and you can scarcely do any better when it comes to nutrition. While you’re at it, pick up a bag of whole wheat flour to replace the white stuff in your canister.