Food Science and Pastry

Some of you might have already known that I'm currently taking a Baking and Pastry program in Sydney. It has been a blast and I had amazing experience on making cakes, desserts, and lots of other sweets. So far it has been 6 months of constant kitchen environment, working with others, and flours all over my apron, and not to mention that I melt every piece of chocolate with my hot pair of hands.

Before I took this pastry program, I studied food science in college, getting to know food structure, food chemistry and all that. It turns out to be a really good foundation before jumping on to the field of culinary, where the food science knowledge lets me know how each ingredient interact with other ingredients, machines, etc.

Let's say you are making a sponge cake. You notice how soft and fluffy a sponge cake is, and it does not have a resistance when you bite into it. This delicate texture can be achieved by limiting the amount of gluten that you are developing in the batter. Gluten is a protein that is formed when you mix wheat or rye or barley flour with liquid. The more you mix them together, the more development of gluten you have, hence the tougher the baked product is going to turn out. Take a look at the texture of sour dough, baguette, and other breads. They are tougher and more elastic than most cakes because there are more gluten developed in the bread. 

On the first day of baking school, this kind of information is the first info that chefs gave me and other students in the lecture. That day I felt so blessed that I understood this gluten concept from the food science classes I took before. However, I also felt unfair for the other new pastry students, finding this concept difficult to grasp. "What is a protein? what is gluten? what is gluten development and why am I learning science stuffs instead of baking?" These are the students' most common comments the chefs are giving the lecture. And oh how I wish they could have more interest in the science. I bet they'll find it intriguing.

Sometimes this looks like what's on my mind when I'm making bread, with teeny tiny bits of molecular level I sounded clever HAHAHA

I do believe that if you understand the science behind the ingredients you are using to make food, you will find that the recipe makes sense. For example if a recipe says not to mix the batter too long, in the back of your mind you simply know that you want to avoid the gluten development so you can have a softer cake. So you're not just following recipe because it says so, but you comprehend what makes the recipe say so.

Sometimes I also want us to know how to measure liquids. For an instance, a recipe says you need 1 kg of water and 1 kg of olive oil. These two ingredient has different density. Remember your elementary school experiment where you put oil and water together and the oil stays on top of the water? Yes, it is exactly what that is about. The oil stays on top because its density is less than water's. In another words, it will take more volume of oil to fill up the same volume of water , or less kg of oil to fill up the same kg of water. density = mass/ volume). 

Now, you go to the supermarket and you grab a 1 L bottled water to get 1 kg of water that the recipe say. You are doing a fantastic job! You are correct because water's density is always 1. Putting on the equation, you have 1 kg/ m^3 = 1 kg/ 1L (density = mass/ vol) and you totally bought the right amount of water needed for the recipe. However now, if you are taking 1 L of olive oil, it does not give you 1 kg of olive oil. Try and scale it. Oil usually has a density around 0.9, so if you are pouring all 1 litre of the olive oil to make the recipe, you're pouring extra 100 grams (0.1 kg) of olive oil to the mixture. If you're making a cake, your cake batter will likely to turn more liquidy than it is supposed to. Or if you're making a mayo, your mix can be messy. It might be a common sense, but common sense is not so common :(

Yesterday, I was working in the kitchen with other chefs, preparing desserts for guests coming to the restaurant. One guest ordered a gluten free dessert and my chef decided to give a Pavlova, an Australian dessert which has strawberries, blueberries, meringue, whip cream and custard. Yes, normally we have a custard in it but the chef decided to take out the custard from the Pavlova. I asked why chef didn't want the custard, then he replied because in the custard it contains corn flour, and corn flour is not gluten-free because it has flour. 

My heart and brain was so confused at that moment. I know corn flour is the same as what American people call for corn starch, and it does not contain gluten or the protein necessary to make gluten. Even if it contains flour, only flour from wheat rye, and barley have the ability to make gluten. The concept he gave to me, that corn flour is not gluten free because it has flour, I can't grasp.  

What I think about gluten back then:

What I think chef thinks I think about gluten:

             What I think about gluten now:

JK. Maybe people that has gluten sensitivity is sensitive to corn, it's possible. And I still respect the decision that chef made. 

Raspberry Mousse Cake

RASPBERRY MOUSSE CAKE

Three components of the cake are:

1. Sable Breton 

2. Raspberry Mousse

3. Raspberry Glaze

Recipes and Methods:

(Recipe below makes 6 domes of raspberry mousse cakes)

1. Sable Breton

Delicate and crunchy base holds the raspberry mousse dome and balances the smooth and air texture of the mousse. 

65 g egg yolk

130 g sugar

170 g butter

3 drops vanilla extract

180g all purpose flour

6g baking powder

1 pinch of salt

a) In a mixing bowl, beat together butter and sugar on a medium speed mixer for 2 mins

b) Add in egg yolks and vanilla essence to the mixture above until combined together

c) Mix flour and baking powder together and add them into the mixture

d) Work the dough by flattening-rolling-flattening it on a floured surface

e)Wrap the dough and refrigerate overnight

f) The day after, roll out the dough using rolling pin to a 5mm thickness and cut to shape with a ring cutter. (I use 7cm ring cutter to match the diameter of the fleximold)

g) Still attached to the ring cutter, bake the dough at 180 C for 15 mins or until golden color

f) Take out the sable breton from the ring and let it cool to room temperature

2. Raspberry Mousse

Gives a light and airy texture to the whole component, and balanced between acidity and sweetness of a dessert

250g raspberry puree

50g sugar

12.5 g gelatine sheets

250ml whipped cream

a) soak gelatine in cold water. If you're using gelatine powder, use 6.5 g

b) in a pan, heat together the sugar and raspberry puree until the sugar is dissolved. 

(If you can't find the puree in supermarket, you can make your own by boiling 1/4 cup or 

 62.5 ml of water in a saucepan, simmer until the sugar dissolved, and cool. Blend this  sugar syrup together with raspberry until smooth.)

c) Once the puree and sugar are heated, turn the heat off and add in the soaked gelatine         until it completely melts

d) fold in whipped cream (preferably at soft peak/ lightly whipped) until combined and      forms a nice and even pink color

e) prepare a semi-sphere mold on a tray, pour the mousse into the mould,  freeze overnight

Fleximould, semisphere 70mmx 35mm

*The next day*

3) Raspberry glaze

A shiny red that covers the dome, sweet and fruity component.

150g raspberry puree

5g icing sugar

5g gelatine sheets or 2.5 g gelatine powder

10g flan gel

a) soak gelatine sheets

b) boil 50 g puree, sugar and flan gel

c) add in gelatine to the mixture until it melts completely

d) add in the remaining 100g of puree

e) let mixture cool down

Assembly:

1) Take out the mousse from the freezer, and take the mousse out by simply pushing down     the fleximould

2) Prepare a tray and place a cooling rack on top

3) Place the mousse dome on top of the cooling rack

4) Pour the raspberry glaze on top of the dome in a circular motion until it covers the   surface of the mousse completely

5) Lift the glazed mousse by slipping a knife or palet knife on the bottom of the mousse

6) pick it up with your hand or a palet knife and place it on top of the baked sable breton

7) garnish as you desired

If you do not own a cooling rack, 

1) keep the raspberry glaze in a small deep container

2) take a chopstick and insert the top part of chopstick to the flat part of the mousse. Make sure the mousse is steady and does not move around

3) Hold the chopstick that is connected to the mousse, and dip the mouse in the glaze while gently spinning the chopstick 

4) make sure the glaze covers the entire surface of the mousse

5) pick up the mousse using your hand and place it on top of baked sable breton

6) garnish as desired

*****GOOD LUCK IN THE KITCHEN*****

Gateau St Honore

Dear you who love baking and wondering how to make this popular Saint Honore cake,

Here's a recipe just perfect to produce these two items,

                                                          a 20 cm (diameter) St Honore

                                                        and a 9 cm (diameter) St Honore

Components are:

1) Puff Pastry
This would be the base of the St Honore.
In order to save time, you can get a commercial puff pastry sheets/dough from the grocery store; or start fresh using the English Method recipe* (I put the recipe on the end of this post)

1. Using a knife, cut the puff pastry sheets into 2 circles, one 20cm and one 9cm diameter. You can use cake board or ring cutter as a guide.
2. Place the circles on top of tray lined with silicone paper (baking paper)
3. Dock the puff pastry with fork by gently stabbing from the the surface
4. Rest in fridge for 15 mins

2) Choux Paste

Choux paste is used to make pastry items such as eclairs, profiterols, corquembouche, and St. Honore.

250 ml  Water                                                      

100  g    Butter, room temperature

pinch     Salt

pinch     Sugar
*Boil these ingredients in a pot/ deep saucepan.

190  g   Bread flour (Bakers flour)

*Mix in flour to the boiling liquid immediately. Combine until there is no lumps of flour, and until         you are able to hear a sizzling sound. Transfer into a mixing bowl and let it cool to body  temperature.                      

300  g  Eggs                                                        
 *Add eggs gradually, mix it on medium speed. Scrape the sides of your bowl using spatula each time eggs are added. Lift the whole paste using scraper, it should drop in 3-4 seconds making a V-shape. The paste should look shiny. 

1. Prepare a tray, spray it with oil and dusted with a little bit of flour.
2. Put the choux paste into a piping bag and put a 8mm piping tube, twist the edge to prevent paste from leaking out. 
3. Place the tip of your piping tube 1 cm above the tray surface, and pipe out the choux paste (imagine a shape of hershey kisses but as big as macarons). Pipe at least 15 pieces. This would go to your 20 cm St Honore.
4. On the same tray, same method, pipe out smaller version of the above. At least 1 cm smaller in diameter. These are for your 9cm St Honore.
5. Dab gently the kisses (the tail that goes up as in hershey kisses) using fork.
6. Break an egg and mix. Take a pastry brush to gently egg wash your piped choux paste.
7. Prepare another tray, lined with silicone/baking paper. Put the puff pastry on top.
8. Use the remaining of choux paste to pipe spiral on top of your puff pastry like so,

            you can use the same piping tube that you used to pipe previously. Do for both 20                                 cm and 9 cm puff pastry. Egg wash using pastry brush.

   9.   Bake at 200°C for 20 minutes together with the other tray.

  10. Take out from the oven, let it cool to room temperature.

3) Chantilly Cream

This would be the cream that goes on top and inside your St Honore.

500 ml  Heavy Cream (Thickened Cream)                                

  50   g  Icing sugar (Powdered sugar)
*Whip it together until the cream can hold its shape. Rest in fridge.

1. Take the 35 pieces of "Hershey Kisses" choux, and make a hole from top using the tip of your knife. 
2. Take a piping bag, and use the smallest piping tube to pipe out the chantilly cream into the choux through the hole you just made.

4) Caramel

This is the shiny part that goes on top of your choux pastry, and also the "bird nest" that you've seen on the 20 cm St Honore picture above.

500 g  Sugar                                                    

200 g  Water  
*In a sauce pan, boil sugar and water to amber color. Turn heat off. The caramel is ready to use.

Assembly:

1. Prepare a tray lined with silicone mat and bring the saucepan of caramel close to the silicone mat, so you can dip and stick the "Hershey Kisses" choux easily.
2. Take one of the choux (that you just piped with chantilly cream), dip the flat surface into the caramel. Just the surface. Be mindful not to burn your finger.
3. Place this flat surface on top of silicone mat. Move on to next choux repeat step 2.
4. When the caramel sets (at least for 2 minutes), you would be able to peel the choux off easily from the silicone mat.
5. Take the baked 20cm puff pastry and put it near your work station. 
6. Pipe chantilly cream to cover gaps between the spiral in your puff pastry.
7. Peel the big choux by simply lifting them up from the silicone mat. Dip the other side (the part that has hole for piping chantilly cream) into the caramel. Then, stick it on the edge of the puff pastry.
8. Now you should have choux pastries surrounding the chantilly cream. It does not necessarily 15 pieces of choux to do this, stick just enough choux onto the edge.
9. Pipe some more chantilly cream and bring to a height that you desire. Mine is piped to 1 c below the level of the choux. You can be as creative as you want, using the star nozzle, leaf nozzle, etc.
10. Place "bird nest" on top.
11. Repeat step 5 to 9 to the 9 cm St Honore, using 9cm baked puff pastry and small baked choux pastries.

To make the bird nest (sugar spun),

• take 2 forks and a big bowl
• dip the forks in the caramel
• lift them up and bring them to one edge of the bowl
• stretch the caramel back and forth across the bowl, going as quickly as possible
• release from the bowl and bring the edges together
• place on top of the chantilly cream
• garnish with strawberries, lemons, edible flowers, or anything else as you desire.

                                       ***GOOD LUCK IN THE KITCHEN!***

                                                                                                                              

         

*English Method Puff Pastry

220 g     Bread flour (Bakers flour)

    2 g     Salt

  22 g     Unsalted Butter

132 g     Water, cold

    1 g      Lemon juice (optional)

165 g      Unsalted butter sheet, preconditioned or room temperature

1. Sift flour and salt in a bowl. Then, use your fingers to rub the 22 g butter in the flour mix until it resembles breadcrumbs.
2. Add water and lemon juice in the centre and mix together.
3. Attach a dough hook on your mixer, and start kneading the mix into a smooth dough. Roll into a ball.
4. Wrap the ball using plastic wrap and rest it for 30 minutes in the refrigerator.
5. Take the ball out from the fridge and flatten the dough to a rectangle shape (20 cm x 30 cm) with 1 cm thickness.
6. Cut butter sheet into 165g, which is just enough to cover 2/3 rd of the rectangle dough.
7. Fold over the remaining 1/3 of the dough towards the middle, then fold the other 1/3 part to the middle, to enclose the butter. See the picture below.
8. Flatten this dough with a rolling pin to a rectangle approximately 60cm x 20cm, keeping the sides straight. 
9. Fold the dough into three, the same way you fold the dough on no.7, and don't forget to seal the edges.
10. Flatten the dough again using rolling pin, by rolling it out the opposite direction to that previously done and fold it again into three. Now your dough has been given 2 turns.
11. Wrap and rest in the fridge for 30 mins.
12. Repeat steps 8-11 twice more to give you a total of 6 turns.

April Words

 

 Just some quotes and words I feel like sharing ....

Your Second Brain

Have you ever heard people telling you to use your gut instinct?

Do you know that it is the most effective way to make a decision?

Embrace your second brain.

We think of intelligence as a deliberate, conscious activity based on the law of logic. However, much of our mental life is unconscious, based on processes alien to logic: gut feelings or intuition. We have intuition about friends, who we should hang with, sports, which detergent to buy, and so on. But can following your gut feelings lead to the best decision?

Research have proven gut feelings to be the best tools for making decision.
I know, it seems naive and silly to think so, but take a look at where it comes from.

Picture from Chapter 6. Limbic System, Amygdala. (Wright, 2015)

The unconscious mind comes form the amygdala, pointed in the red section of the brain picture.




In the brain, amygdala is a part of the limbic system, the place where communication between reasonings and feelings takes place.

Everything you see, smell, hear, taste and touch travels through your body in the form of electric signals. These signals pass from cell to cell until they reach their ultimate destination, your brain. They enter your brain at the base near spinal cord and must travel to your frontal lobe (behind your forehead) before you can think rationally about your experience. But first they travel through the limbic system, the place where you get your "gut reactions", those subjective feelings, about what is good and what is bad. (Bradberry & Greaves, 2009)

                Picture from the book of Emotional Intelligence 2.0. (Bradberry & Greaves, 2009)

Because the electric signal reach the limbic system before it reaches the rational part of the brain, "gut reactions" that we experience comes much more quickly than the logical pathway. And this is the part where people tend to miss. It comes in so fast that people do not realize its signal coming, and just decide that logical reasoning is the best way to go.

This gut feelings is hard to explain using logic. Say, in a simple form, you're contemplating between cheating your classmate in an exam and not cheating. Your limbic system sends a discomfort signal in your gut, telling that cheating is bad. However, due to how easily the gut reaction is to be ignored, your logic says cheating increases the chance of getting a good score in that exam. Therefore, you cheat.

When dealing with more complicated things, it gets harder to explain rationally. Especially in a situation where you have to explain yourself, and telling your friends or coworkers that you just don't feel like doing a thing leaves them bedazzled. When you tell them that your gut says "no", they would tell you that you don't make sense and say that gut is the place for food.  Blahhhh.

Now you know how it make sense, it comes from your brain as well.

On Piano

Hello, there!

I just got home from school and what a hectic day today! 

Anyway, I was in the bus on my home and there was this guy asking me about religion and stuffs. And at the end he kind of asked me why I don't have an accent. What is he referring to exactly? I never heard something like that before.

I just said to him I grew up watching American movies. haha

Also, I'd like to share you a video of me playing piano :) 

Thought you might enjoy that and have a relaxing evening!

Make sure to check out the video under this link below:

Kiss The Rain, River Flows In You, Reason

Treasure Yourself by Miranda Kerr

Time-Tested Beauty Tips

For attractive lips, speak word of kindness.

For lovely eyes, seek out the good in people.

For a slim figure, share your food with the hungry.

For beautiful hair, let a child run his

or her fingers through it once a day.

For poise, walk with the knowledge you'll never walk alone.

People, even more than things, have to be restored, renewed,

revived, reclaimed, and redeemed: never throw out anyone.

Remember, if you ever need a helping hand, you'll find one 

at the end of you arm.

As you grow older you will discover that you have two hands;

one for helping yourself, the other for helping others.

The beauty of a woman is not in the clothes she wears,

the figure that she carries, or the way she combs her hair.

The beauty of a woman must be seen from in her eyes,

because that is the doorway to her heart, the place

where love resides.

The beauty of woman is not facial mole,

but true beauty in a woman is reflected in her soul.

It is the caring that she lovingly gives,

the passion that she knows.

And the beauty of a woman, with passing years, only grows!

Cow's Milk Vs Soy Milk

Have you ever wondered how cow's milk and soy milk compared? 

Let's see what the American Dietetics Association has to say below:

Soy milk has different nutrient content compared to cow's milk. 

Naturally, soy milk (made by pressing ground, cooked soybeans) is significantly lower in calcium. That's why as a substitute for cow's milk, you want to choose soy milk that is fortified with calcium. Right now in the US, we have soymilk that is either fortified with tricalcium phosphate or calcium carbonate. (Look at the ingredient label!)

Next, do you know that our body also absorbs calcium from fortified foods differently?

Take a look at the So Good soymilk below:

 So Good Soymilk is an example of soymilk fortified with tricalcium phosphate.

which contains 30% DV calcium per serving of 1 cup. 

This is the same percentage of calcium as in 1 cup of cow's milk.

( 2% Reduced fat cows milk also contains calcium of 30% DV per 1 cup of serving)

However, since tricalcium phosphate is not absorbed as well in our body, you would need to drink 1 and 1/3 cups of the tricalcium phosphate-fortified soymilk in order to get the same amount of calcium from that one cup of 2% cow's milk.

Another example, 

Silk Soymilk has its calcium fortified with calcium carbonate. The calcium from 1 cup of cow's milk and 1 cup of soy milk fortified with this type of calcium, is about the same. 

So say if you drink 1 cup of Silk soy milk (45%DV Calcium), your body would absorb the same amount of calcium in a cup of cow's milk with same percentage of calcium.

~~~

More about soy milk...

Naturally, soy milk is lower in protein and riboflavin (vitamin B2), and has little vitamin A or D. That's why some soy milk are fortified with vitamin A and D and riboflavin. 

Soy milk or soy beverage is also popular as it contains phytoesterogens, proteins found in soy that may have cardiovascular benefit. Soy beverage is also cholesterol-free, since it is derived from plant. 

The fat content of soy milk is similar to 2% cow's milk. Regular soy milk often contains 5% of total fat, where as 2% cow's milk contains 8% of total fat. Whole milk would have 12% of total fat in it.

Gluten-Free Bacon

On this post I want to tell you what makes sense and what does not. Especially with food companies trying to win you over with their obviously-gluten-free product.

First of all, gluten is a type of protein made out of wheat or barley or rye protein that is mixed with water, and put under mechanical force (say by mixing, whipping, beating). It does not appear on its own, not without mechanical force and water.

People also think that gluten-free products are much healthier than the non gluten-free ones. 

NO, ACTUALLY NOT!

Gluten-free product is designed for people who is born with celiac disease, to whom consumption of gluten can cause immune reaction and discomfort since their body is not capable of digesting and absorbing this protein.

Now think about gluten-free bacon. Do you think bacon or other meat would contain gluten? Are they things that would naturally contain wheat or barley or rye protein in them?

 NO!! When you see gluten-free label on this kind of product, and you're thinking that this bacon is healthier than other bacon, THINK AGAIN!

It might contain gluten if it is served with burger patties, or bread slices as in sandwich.

The label is actually telling people with celiac disease that this product is safe to consume and processed in a facility that is not in contact or produce gluten.

 Labeling "gluten-free" in this product makes sense, because spaghetti or pasta is usually made with wheat flour, mixed with water and kneaded. 

Gluten-free usually contains extra calories compared to non-gluten-free products. WHY? 

Because they have to compensate the loss of texture for not using gluten-containing ingredients. 

For example, in a gluten-free bread, you'll see in the ingredient labels that there are plenty sources of carbohydrates such as xanthan gum, potato starch, and other starches to substitute flour. They have to use those ingredients and other calorie-contributing ingredients to make the bread rise

 when baked.

SO, just saying, gluten-free product does not necessarily means healthier.

Salads How To

Ever wonder what's in your salad?

It could be one of the healthiest meal since it contains lots of vegetables and fruits, but it can also be a diet destroyer if you don't know what you're putting in.

Say you're on a salad bar, and there's a rainbow of vegetables and fruits which are often loaded with vitamin A, vitamin C, folate and fiber, and of course some phytonutrients and potential antioxidant. Now that's good. But do you know that an average of a salad bar plate can go up to 1,000 calories, depending on your choices?

Take a look at this Applebee's Grilled Shrimp and Spinach Salad. This contains 1,050 calories with 11 g saturated fats! Ouch!

Where does these huge calories come from?

Not from lettuce, tomatoes, cucumbers and other fresh veggies. 

Instead, (depending on the amount), salad dressings, tortilla shells, cheese, croutons, bacon bits, fried onions and other higher-fat toppings can contribute to excess calories.

Don't want that extra calories in your diet? 

Do know how to choose your salad dressing! Say you have a selection of vinaigrette and ranch dressing. 

Raspberry Vinaigrette can contain 30 calories each tablespoon you give to your salad. Every time you see or hear the word "vinaigrette", understand that the core of this dressing lies in the mixing of olive oil/vegetable oil and lemon juice, or often vinegar as an acidic ingredient. Other ingredients are added to taste, such as raspberry, honey, poppy seeds, salt and pepper.

Compared to vinaigrette, ranch can contain about twice of calories, 73 calories in a spoonful based on Kraft's commercial regular ranch dressing. This type of dressing is made of some combos of buttermilk, mayonnaise, sour cream, lemon juice or vinegar, garlic, herbs, and then salt and pepper, which altogether create a huge calorie booster.

Does that mean you can only have vinaigrette for your dressings?

ABSOLUTELY NOT!

Go for the free-fat or lite ones, and or follow the fork dip method.

People usually pour their dressings into the salad, or dip their veggies into the dressing, which contributes to lots of fat and calories due to the large amount consumed.

Fork Dip method is another way to cut down the caloric content in your salad, by cutting down the amount of the salad dressing you eat. You just need to get a good dip of your fork into the salad before "stabbing" your fruits and veggies and whatnots. When you look at the picture above, you can see how the amount of dressing is reduced. It only slightly covers the surface of the fork, yet still giving the flavor you need in every bite. A must try!

I'll also have some other tips from the American Diet Association book for my nutrition class, and it basically tells you the amount, calories and fat content in each options of food offered in the salad bar. 

This will also help you make a good, calorie-controlled homemade salad.

Now that you're getting better at this stuff, let me just guide you to another healthy steps that would make you feel even better.

According to Academy of Nutrition and Dietetics, here's how to control salad bar and solids fats:

• Pace yourself. Check out the salad bar from end to end before you fill your plate.

• Use a small salad plate, not a diner plate, if you're tempted to overdo.

• Start with greens. DARK-LEAFY vegetables such as spinach and romaine supply more nutrients and phytonutrients than iceberg lettuce does.

• Spoon of plenty of bright colored vegetables (broccoli, peppers, beets, or carrots, to name a few), beans (such as kidney and garbanzo beans), and fruits.

• Make it a hearty salad with protein-rich ingredients: beans (legumes), lean meat, turkey, crabmeat or surimi, tuna, eggs, and cheese (perhaps low-fat). Cottage cheese, other cheese, and yogurt on the salad bar also add calcium.

• Include fiber-rich mixed dishes not only made with beans. Look for those made with brown rice and other whole grains.

• Take small amounts of higher-fat toppings and mayonnaise-based side salads (macaroni, potato salad).

• Go light on you dressing. Go for low-fat or fat-free dressing.

How to go low-fat on your dressing?

EASY!

When making a homemade ones, subs the fat components like mayonnaise or sour cream for the lite one. For example, use light mayo, reduced fat sour cream, etc.

For vinaigrette, make it three parts vinegar/lemon juice to one part oil (e.g 3/4 cup vinegar to 1/4 cup oil) instead of the other way around, if you'd like it. It it's too acidic, dilute the vinegar with broth or juice. That said, vinaigrette is a way to enjoy healthy oils.

On taco salads, use lots of salsa with tomatoes, chiles, onions, herbs, and lime juice. Use a lighter touch with sour cream by going "50-50" : 50 percent sour cream, 50 percent plain, low-fat yogurt (or perhaps Greek yogurt).

LASTLY,

Reduce your fat intake by replacing some (not all) whole eggs with whites. I said leave some of the yolk because the yolk contains EPA and DHA that is actually good for your brain, and also good cholesterol (HDL) that can pick up cholesterol buildup in your body. 

Good luck experimenting and please do make healthful choices!!!

Strengths

 I like my own qualities about me. When a person gets to know me better and deeper, he or she will likely to sense these.

Acceptance and endurance.

It usually comes from uncomfortable situations and painful feelings you get from people judging or attacking your character.

Some words can be as sharp as blades, that when you hear your close friend speaks that sharp to you, you'll feel hundred times more painful.

And it is likely that you will want to defend yourself by attacking weaknesses you found in his/her personality, but at the same time you know when you do that, it will cost your friendship.

Now you want to weigh out which one you value more on. Do you value your ego than your friendship?

When you let your ego strikes, you're more likely to mention bad details about that close friend that's hurting you at that time. You might have or have not thought the purpose beyond his/her words. What if they are speaking the truth? What if your friend just wants to help you out, and that pointing out your character is the logical way to do so?

Endure it. Hold your breath and count to 3, or ten, or as many as you like.

And give it a thought. Give it an understanding.

Value your friendship, especially if you know how he/she is usually there for you.

This part would be hard because at the time they hurt your feeling, you will highly likely to want to prove them wrong.

It's okay that you hurt at that time.  You hurt in order to grow. You grow to accept yourself for who you are, and that way you have an understanding about others and how to accept them for who they are.

Apart from that, it also helps you challenge your emotional intelligent.

Kindness

Everybody has their type of kindness. And I think kindness is often mistaken by others as a weakness, or an opportunity to manipulate.

Let's say you have a project assignment that is still halfway to finish, and you just realized you need to submit it by midnight on that day. 

You know you have enough time to complete it, but you're just too lazy to do it especially when you know there's this one friend that could not say no to help. 

You called him up and told him about the assignment that is due, and you know exactly that he will not refuse. 

He said yes, and he did helped you out.

 Now, you get what you wanted, project's done, and there you go. You have just taken advantage of his sincerity. 

Why do people do this sort of things? Do they just care about themselves?

In California, with My Toes on the Sand

Santa Monica Beach, CA. A perfect getaway from a chilly West Lafayette to a warm Los Angeles. I was there with 4 of my college friends and we were so excited to explore what LA had to offer!

 The last seagull captured before the flocks flew further.

OK fun facts! Seagulls like to eat seafood, especially clams. However, the shells are too hard for their beaks to break so they carry the clams over rocks and drop them to crack them! Smart.

 It is what it is. The sky was a little blueish gray, but it doesn't stop us from having fun. I recommend visiting the beach at the morning hour for a nice and clear sky.

 My roommate's wearing heart shaped sunglasses.

 Huge crowd at 3PM. I took this pic while riding the Ferris Wheel in the Pacific Park.

$8 to ride one and spins like 5 rotations per ride. Sorry no pic for ferris wheel :)

Another fun ride at the park. The turning chair rotates so fast, you literally get the wind on your face and hair.

Us five.

Santa Monica Beach

Santa Monica

CA, 90401