I N S I D E

T H I S I S S U E :

What Librarians Eat! S E P T E M B E R 2 0 1 4 V O L : 2 I S S U E : 9

Welcome to the September edition of What Librarians Eat!.

Since this month school starts and next month we will be starting the full days, we

have decided to dedicate this issue to quick, delicious and easy meals some of

wich one can take to work or prepare for school.

As always, we encourage you to forward any delicious recipes you try at home as

well as suggestions in order for us to be able to include more interest areas.

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

Health Tip 2

Indian chickpea and veggie soup

3

Vegetable lover’s chicken soup

3

Super healthy salmon burgers

4

Cherry choc & coconut tray bake

4

15 minute chicken pasta

5

15 minute chicken sandwich

5

Mediterranean wrap

6

Broccoli and feta pasta salad

7

Nutty chocolate crunch

7

Chicken ceasar salad

8

South-western beef & bean burger wraps

9

BBQ chicken 9

Women’s section 10

Men’s section 11

Ask us something

12

Activities for this month:

End of half days lunch

Date: Friday19th September

Time: to be announced at a later date

P A G E

Healthy Tip for the month of September

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

School is starting, parents are out shopping for their kids‟ New clothes and school supplies already, and college students

are preparing for their annual return to campus.

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

Well, I can‟t tell you what to do or not to do, but I can offer these five tips for ending your summer well. Whether they

work for you or not, you won‟t know until you try them. But it‟s a good bet that you be disappointed with the results if

you only try.

1. Finish what you started.

Sometimes we find ourselves putting off the end of a project because we believe we‟ll always have time “later.” Later

never comes, of course, so the project never really ends. There’s no better way to feel like you’ve accomplished

something this summer — no matter how big or small that something is — by simply finishing it up.

2. Don’t worry, be happy.

Many of us spend a lot of time worrying about things we have little or no control of, making our worry essentially

worthless in the cosmic scheme of things. Why expend the energy on needless worry when you could be expending it

on some last-minute summertime activities, like going to the pool, the waterpark, getting in one last getaway some place,

or even just hanging with your friends. Sometimes the simplest activities can turn out to be the most enjoyable. For many

of us, this is the one time of the year we can really enjoy the outdoors. Get at least one last thing in — a ballgame, a trip

to the beach, a boat trip, something summery! — before the summer‟s over!

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

How many times do we think, “Ah, I can study later” or “Ah, I can start organizing the things I need to head back to

campus next week.” Then next week comes and boom! — it‟s time to go and you‟re nowhere close to being packed.

Organize yourself now for the semester or the next few months ahead, and you‟ll find yourself less likely to get bogged

down in things you could‟ve done earlier. You might also find it‟s a great way to relieve some of the stress of going back

to school — being organized helps a person feel more organized internally, more in-control of their own destiny and life.

4. (Some) friends are forever.

Summertime‟s also a great time to take stock of your friendships, since you have more time and aren‟t as distracted by

work or school. Who haven‟t you spoken to in forever? Give them a call and hang out sometime. Who has become dead

weight in your life whether neither one of you is getting much from the friendship any more?. Time to cut the line on

those friends, to make room for some new ones. People do change and grow each year. While we‟d like to think our

friends are always going to grow with us, that‟s simply not a realistic expectation — sometimes we simply grow in

different, separate directions.

5. Don’t let it hang or simmer.

Sometimes we do something over the summer months we later regret. Maybe we get into an argument with a best

friend, or ignore an invite from a favorite aunt. Maybe we blew off one set of friends to spend more time with another

set. Whatever it is you might have done, don‟t let it keep simmering after the summer is over. Now‟s a great time to

make amends — before the hectic pace of fall makes all of our lives more stressful and less forgiving.

Summertime is a great time to relax, recharge and re-organize your resources and life. Not just your outside life, but

your inner life as well. Take stock in how things are going, what changes you‟d like to make, and set the plan in motion

for the fall. Because once September comes, all heck usually breaks loose and time once again becomes a quantity much

in demand, but short in supply.

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

P A G E 3

Ingredients

1 tablespoon extra-virgin olive oil

8 ounces chicken tenders, cut into bite-

size chunks

1 small zucchini, finely diced

1 large shallot, finely chopped

1/2 teaspoon Italian seasoning blend

1/8 teaspoon salt

2 plum tomatoes, chopped

1 14-ounce can reduced-sodium chicken

broth

1/4 cup dry white wine

2 tablespoons orzo, or other tiny pasta,

such as farfelline

1 1/2 cups packed baby spinach

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

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

minutes. Transfer to a plate.

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

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

Add tomatoes, broth, wine and orzo (or other tiny pasta);

increase heat to high and bring to a boil, stirring occasionally.

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

about 8 minutes, or according to package directions.

Stir in spinach, the cooked chicken and any accumulated juices

from the chicken; cook, stirring, until the chicken is heated

through, about 2 minutes

Vegetable Lover's

Chicken Soup

Indian chickpea & vegetable soup

1 tbsp vegetable oil

1 large onion, chopped

1 tsp finely grated fresh root ginger

1 garlic clove, chopped

1 tbsp garam masala

850ml vegetable stock

2 large carrots, quartered lengthways and chopped

400g can chickpeas, drained

100g green beans, chopped

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

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

Use a stick blender to whizz the soup a little.

Stir in the beans and simmer for 3 mins.

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

Great with naan bread.

P A G E 4

4 boneless, skinless salmon fillets, about

550g/1lb 4oz in total, cut into chunks

2 tbsp Thai red curry paste

thumb-size piece fresh root ginger, grated

1 tsp soy sauce

1 bunch coriander, half chopped, half leaves

picked

1 tsp vegetable oil

Lemon wedges to serve

For the salad

2 carrots

half large or 1 small cucumber

2 tbsp white wine vinegar

1 tsp golden caster sugar

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

Pulse until roughly minced.

Tip out the mix and shape into 4 burgers.

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

crisp and cooked through.

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

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

Divide the salad between 4 plates.

Serve with the burgers and rice.

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

200g desiccated coconut

85g caster sugar

2 eggs, beaten

200g bar white chocolate,

roughly chopped

85g glacé cherries, halved

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

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

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

chocolate and glacé cherries until combined.

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

tin before slicing into bars.

Cherry, choc &

coconut tray bake

P A G E 5

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

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

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

Tip in the chicken and fry, stirring occasionally, until the chicken pieces are cooked and golden, about 8-10

minutes, adding the garlic for the last 2 minutes.

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

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

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

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

Ingredients

350g pasta bows (farfalle)

300g broccoli, cut into small florets

1 tbsp olive oil

3 large skinless boneless chicken

breasts, cut into bite-sized chunks

2 garlic cloves, crushed

2 tbsp wholegrain mustard

juice of 1 large or 2 small oranges

25g flaked almonds, toasted

15-minute chicken pasta

15-minute chicken

sandwich

2 6- to 7-ounce cans boneless, skinless wild

Alaskan salmon, drained

1/4 cup minced red onion

2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1/4 teaspoon freshly ground pepper

4 tablespoons reduced-fat cream cheese

(Neufch

8 slices pumpernickel bread, toasted

8 slices tomato

2 large leaves romaine lettuce, cut in half

Combine salmon, onion, lemon juice, oil and pepper in a

medium bowl.

Spread 1 tablespoon cream cheese on each of 4 slices of

bread.

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

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

P A G E 6

Mediterranean wrap

Bring water to a boil in a small saucepan.

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

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

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

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

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

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

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

Divide the chicken among the wraps.

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

1/2 cup water

1/3 cup couscous, preferably whole-

wheat

1 cup chopped fresh parsley

1/2 cup chopped fresh mint

1/4 cup lemon juice

3 tablespoons extra-virgin olive oil

2 teaspoons minced garlic

1/4 teaspoon salt, divided

1/4 teaspoon freshly ground pepper

1 pound chicken tenders

1 medium tomato, chopped

1 cup chopped cucumber

4 10-inch spinach or sun-dried tomato

wraps or tortillas

Toss Grapes In The Freezer For An Easy Snack

Because they’re cold, you have to savor them slowly to avoid brain freeze (ouch!).

Research shows that eating slowly helps you cut down on how much you eat

because you can register how full you are. You’ll get a lot of sweet satisfaction for

just a handful of calories.

P A G E 7

Broccoli and feta pasta salad

To prepare dressing:

Mash garlic and salt in a medium bowl with

the back of a spoon into a chunky paste.

Add buttermilk, mayonnaise, oregano and

vinegar; and whisk until combined.

DRESSING

1 clove garlic, minced

1/4 teaspoon salt

1/2 cup buttermilk

1/4 cup low-fat mayonnaise

3 tablespoons chopped fresh oregano or 1

tablespoon dried

1 tablespoon distilled white vinegar

PASTA SALAD

8 ounces (about 3 cups) whole-wheat fusilli

2 cups chopped broccoli

1 3/4 cups halved grape or cherry tomatoes

1 15-ounce can chickpeas, rinsed

1/2 cup crumbled feta cheese

Freshly ground pepper to taste

To prepare pasta salad:

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

Drain, transfer to a large bowl and let cool.

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

coat.

250g assorted biscuits, roughly chopped

250g assorted nuts, or a mix of nuts and

dried fruit

300g milk or plain chocolate, or a

mixture of both, chopped

100g butter, chopped

140g golden syrup

Butter and line a 20cm square tin with non-stick baking

parchment.

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

larger nuts.

Melt the chocolate, butter and golden syrup in a bowl set

over a pan of simmering water, stirring occasionally until

smooth and glossy, then pour this over the biscuit and nut

mixture.

Tip the mixture into the tin, then flatten lightly – it doesn’t

need to be completely smooth.

Chill for at least 2 hrs or overnight before cutting into

squares.

Nutty chocolate crunch

P A G E 8

Marinate the chicken.

Mix the lemon juice, oil, thyme and garlic in a shallow dish. Add the chicken and turn it over in the

marinade to coat well. Season with freshly ground pepper and leave for up to 2 hrs.

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

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

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

Bake for about 10 mins until golden and crisp.

Meanwhile, put the garlic into a mini blender with the mustard, Worcestershire sauce, lemon juice,

chilli and anchovies.

Blend until smooth, add the mayonnaise and yogurt, then blend again – it should be the

consistency of double cream.

Adjust the taste with lemon juice and pepper. If necessary, thin with a couple of tsps of cold water to

get the consistency right so it will coat the leaves.

Heat a griddle pan until very hot.

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

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

mins before slicing.

Keep any small inner lettuce leaves whole, tear the larger outer leaves into 2-3 pieces, then put them

all into a large bowl with the rocket or watercress.

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

hands.

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

and Parmesan.

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

For the croutons

100g rustic granary bread

2 tbsp olive oil

For the dressing and salad

1 garlic clove, finely chopped

1 tsp Dijon mustard

½ tsp Worcestershire sauce

1 tbsp lemon juice, plus extra for

squeezing

good pinch chilli flakes

4 anchovies fillets, finely chopped

3 tbsp good-quality mayonnaise (we used

Hellman's)

4 tbsp fat-free yogurt

1 head romaine or Cos lettuce, leaves

separated, washed and dried

100g bag rocket or watercress

25g piece parmesan, shaved with a

potato peeler

Chicken ceasar salad

For the chicken

1½ tbsp lemon juice

1 tbsp olive oil

2 tsp fresh thyme leaves, plus a few sprigs

1 garlic clove, bashed to bruise

4 organic/free-range skinless boneless chicken

breast fillets, about 140g/5oz each

12 ounces 93%-lean ground beef

1 cup refried beans

1/2 cup chopped fresh cilantro

1 tablespoon chopped pickled jalapenos

1 avocado, peeled and pitted

1/2 cup prepared salsa

1/8 teaspoon garlic powder

4 whole-wheat tortillas, warmed (see Tip)

2 cups shredded romaine lettuce

1/2 cup shredded pepper Jack cheese

1 lime, cut into 4 wedges

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

Coat a broiler pan with cooking spray.

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

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

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

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

Place tortillas on a clean work surface.

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

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

P A G E 9

Southwestern Beef & Bean Burger Wraps

BBQ Chicken Sandwich

1/2 cup shredded cooked chicken

1/4 cup shredded carrots

2 tablespoons barbecue sauce

2 teaspoons light ranch dressing

1 small whole-wheat sandwich bun

1 leaf romaine lettuce

Combine chicken, carrots and barbecue sauce in a

bowl.

Spread ranch dressing on the bun.

Top with the chicken mixture and lettuce.

P A G E 1 0

5 fruits for better looking facial skin Avocado

Packed with monounsaturated fats, they help prevent dryness in

the epidermal layer of the skin both in the form of creams and as a

part of your salad or dip. As it contains Omega-9, it will also

improve the general skin tone and texture of facial skin, fighting off

redness and irritation. If you find that your skin (along with your

nails and hair) is dry and dull, know that avocados also contain

large amounts of biotin that will combat it

Papaya

Know to be the “vitamin fruit”, it contains high levels in Vitamin A, C, and E, making it an antioxidant powerhouse.

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

Naturally abundant in alpha-hydroxyl acids (AHA), it‟s nature‟s own version of high-end skincare creams. Create a

mini facial by peeling the fruit and rubbing or leaving the inner skin on the face to leave it moisturized and brightened.

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

Banana

Composed of 75% water, you‟ll stay hydrated while reaping the benefits of Vitamin C and B6, the two elements

crucial for maintaing the elasticity of the face to prevent sagging or creases. You can also apply it on your face as a

moisturizer by mashing a ripe banana with a spoon or fork. After 20 to 25 minutes, the banana mask is washed off

with tepid water to reveal a transformed, soft face. If you want to extract as much benefit out of the fruit as possible,

boil the peel for ten minutes and drink the cooled water (or even throwing the peel into a blender and drink it!), as

banana peel extract has been discovered to be rich in serotonin by researchers in Taiwan.

Lemon

Lemon not only brightens and lightens dark spots on the skin to improve uneven skin tones, but it can also be used

as a light tonic water for oil skin. Additionally, there‟s no need to fuss over scars and discoloration any more, as

applying lemon juice to the area can help diminish those traces over time. If you struggle with acne, lemon will also

aid in repairing your skin and preventing future breakouts. Lemon can very easily be added to your diet in the form

of juice or lemon pulp, yet boiling the peel of the lemon (or shaving it into small pieces) will be just as (if not more)

beneficial, as it will lower the levels of toxins in the blood vessels to purify skin cells.

Orange

All of us know its richness in Vitamin C, but it‟s also important to note that most of its nutrients are in the thick peel,

so facials and shreddings of it in your salad are the best ideas of how to use it. The fruit‟s antioxidants also serve as

an effective and easy way of nourishing your skin so it can fight free radicals, which are highly charged oxygen

molecules that cause wrinkling, skin damage and even cancer. Because your facial skin is the most delicate skin on

your body, combining ingestion with skin treatments based with orange extract is a sure way that you can decrease

the speed of your skin‟s aging.

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

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P A G E 1 1

Men’s Section

You probably heard one of the basic tenants of getting bigger and

stronger: eat protein within an hour after exercise to fuel muscle

growth.

It‟s called protein timing, and the idea behind it is

this: resistance training increases amino acid

delivery to muscles as well as absorption.

Therefore, the sooner you consume protein

post-exercise, the bigger the stimulation in muscle

protein synthesis. In theory, proper protein timing

leads to bigger long-term gains in strength and lean

body mass.

Finish your workout strong with

this strawberry banana smoothie

1 banana

1 cup sliced fresh strawberries

10 whole almonds OR Walnuts 2 tablespoons water

1 cup ice cubes

3 tablespoons chocolate flavored protein powder

Calories: 349 kcal Carbohydrates: 53.2 g

Cholesterol: 0 mg

Fat: 8.1 g

Fiber: 10 g Protein: 21 g

Sodium: 195 mg

Post-workout Strawberry

& Bannana Protein

Smoothie

“Ask Us Something!” This month, we will give you two recipes that go really well with each other. Together, they will serve as a

delicious afternoon treat for yourselves or if you have guests over for some coffee.

Capuccino Cake

250g pack butter, softened

250g light soft brown sugar plus

2-3 tbsp

300g self-raising flour

4 eggs, beaten

50g walnuts, toasted and finely

chopped (a food processor is

easiest), optional

200ml very strong coffee (made

fresh or with instant), cooled

For the frosting

500g tub mascarpone

2 tbsp light soft brown sugar

cocoa powder or drinking

chocolate to decorate

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

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

paper.

Beat butter and sugar together with electric beaters until pale and

creamy.

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

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

Spoon the mix into the prepared tins and bake for 25-30 mins or until

golden and well risen.

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

Sweeten the remaining coffee with the extra sugar and sprinkle 4 tbsp

over the sponges.

Leave to cool completely.

While the cakes cool, make the frosting.

Tip the mascarpone into a large bowl and beat in the sugar and

remaining coffee until smooth and creamy.

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

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

top of the cake.

Decorate with a dusting of cocoa powder or drinking chocolate.

If you’re making this cake to eat at home, it will keep covered in the

fridge for 2-3 days.

P A G E 1 2

small jug of really good quality

drinking chocolate

strong espresso

sugar, to taste

single cream

Make up a small jug of really good-quality drinking chocolate.

Make some strong espresso.

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

Add another third of chocolate.

Whisk some single cream until frothy, pour over the mocha so that

it sits on the top.

Drink and enjoy.

Bicerin - coffee & chocolate drink