Kale or leaf cabbage is a group of vegetable cultivars within the plant species Brassica oleracea. They have green or purple leaves, in which the central leaves do not form a head. Wikipedia

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

  • Vitamin A: 206% of the RDA (from beta-carotene).
  • Vitamin K: 684% of the RDA.
  • Vitamin C: 134% of the RDA.
  • Vitamin B6: 9% of the RDA.
  • Manganese: 26% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Potassium: 9% of the RDA.
  • Magnesium: 6% of the RDA.
  • Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.

Given the incredibly low calorie content, kale is among the most nutrient dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

Benefit of Kale

  1. Loaded With Powerful Antioxidants
  2. Excellent Source of Vitamin C
  3. Help Lower Cholesterol
  4. One of The World’s Best Sources of Vitamin K
  5. There Are Numerous Cancer-Fighting Substances in Kale
  6. Very High in Beta-Carotene
  7. Good Source of Minerals
  8. High in Lutein and Zeaxanthin
  9. Help You Lose Weight
  10. The Most Nutrient Dense Food




Authority Nutrition

Simple Nasi Liwet Using Rice Cooker



Nasi liwet sunda is a succulent rice dish cooked in coconut milk and spices, from West Java, Indonesia. Common steamed rice is usually cooked in water, but nasi liwet is rice cooked in coconut milk, salam leaves and lemongrass, thus giving the rice a rich, aromatic and succulent taste. Nasi liwet sunda is quite flexible, you can add salted fish or dried anchovy into it when it half cooked. You can also combine it with various side dishes, such as salted fish, fried chicken, beef jerky, tempeh, tofu or any combination of your choice. Traditionally, it’s all big-fire-based cooking, but now we can simplify the first stage, using the common rice cooker.



Ingredients :

  • 1/2 kg rice
  • 1 red onion, thinly slices
  • 3 cloves garlic, thinly slices
  • 5 bay leaves
  • 2 lemongrass
  • 1/2 tsp salt
  • 1/2 tsp chicken stock (optional)
  • 400ml coconut milk
  • 2 tbs canola oil
  • 1 package salted fish (ikan peda), fried
  • 6 hot chili



  1. Rinse the rice several times thoroughly, until the water is quite clear. Put into rice cooker, add water and coconut water. (Follow rice cooker instruction for liquid volume). Set aside.
  2. Preheat oil in a pan, stir fry red onion, garlic, bay leaves, and lemongrass. Add into rice cooker, mixed well then cooked. Push the cook button on the rice cooker.
  3. When the rice half cooked, arrange salted fish on the top of the rice and continue cooking until the rice cooked.



Penne Aglio Olio



Penne Aglio Olio



  • 200 gr roasted salmon



Bala – Bala Seafood ala Perthfoodsnap

Bala – bala  Seafood ala Perthfoodsnap is one of my recipes that always be a favorite in my family.

Bala – bala  Seafood ala Perthfoodsnap


100 gr carrot, grated

100 gr cabbage, thin slices

100 gr sprout or bean sprouts

100 gr seafood salad mix

1 tsp garlic powder

1 tsp chicken powder

4 tbs plain flour

2 tbs tempura flour

salt and pepper to taste

100-200ml water



  1. Put all ingredients in a bowl.  Add the flour, mixed well. Add water gradually until batter consistency reached (it’s not supposed to be watery).
  2. Heat oil in a pan.
  3. Fried it until golden brown.
  4. Ready to serve.



6 Tips for New Food Bloggers


1) Create a content strategy

Create a content strategy on what your blog is going to be about is necessary for new food blogger. In the beginning you might want to write about anything food-related that comes from your kitchen like sharing recipes from the food that you cook daily or weekly. This is fine – it’s a good way to work out what you do like writing about and what you’re good at as a start. And after that you can narrower your topic or even make it wider when you expect your blog would give benefit to many people as a portal does. Deciding on a content strategy also makes it easier to build a dedicated readership because people know what to expect when they visit your site.


2) Produce the best writing you can

What story are you trying to tell? If you don’t know, the reader certainly won’t be able to work it out. Decide what you want to say and then cut everything from your story that doesn’t actually add to it.

Once you’ve written your draft post, go over it carefully, looking for any mis-spelt words or awkward sentences. Editing will really make your story. If you’re not a strong writer then there are a few things you can do to improve: 1) Read as much as possible; 2) Write as much as possible; and 3: Buy a style guide, editing guide and dictionary.


3) Consistently Writing

I am starting to do it now and I think it’s making a big difference. If you decide that you wish to blog maybe once or twice a week, it doesn’t matter if you not do it as what you plan as long as you continue writing. Maybe this week you missed one post a week but maybe next week you can write more. If you can, you might want to make a plan about what you’re going to blog about on each date and schedule time into your diary to prepare your posts. It’s a great way to ensure you’re blogging in a balanced, consistent and regular way. You’ll never get stuck for ideas again.


4) Choose a Good, Simple and Eye-catching Design 

I read a lot of food and other blogs and I generally decide within a minute or so whether a new blog I’ve come across is one I’m going to keep visiting.  I sometimes redesigning my blog to make it much cleaner. I want all the attention to be on the words and photographs with minimal distractions.


5) Blog Walking

Food bloggers are usually inspired by other people’s work. Acknowledge all your sources of inspiration and link back wherever possible. Create a blogroll or ‘favourite sites’ section on your blog to promote other food bloggers you like. Don’t forget to visit other food blogs and share the love by leaving thoughtful comments on the posts that speak to you so they know that you’re exist. The other blogger will be curious about who you are and check out your site back.


6) Find Your Own Style 

Do not publish material, recipes or photographs from other blogs or sites without permission, full credit and a link back to the original site; publishing without permission and proper acknowledgement is stealing. Try to find your own style to create your own original work. It’s ok if sometimes we influence by others but finally you’ll find your own style and be proud of your own work rather than stealing others.


Sate Padang (Sumatera Barat)



Sate Padang is a speciality satay from Padang, West Sumatra, Indonesia, made from beef tonge cut into small dices with spicy sauce on top of it. Its main characteristic is the thick yellow sauce made from rice flour mixed with beef stock, turmeric, ginger, garlic, coriander, galangal, cumin, curry powder and salt.

There are two types of sate Padang, which are Sate Padang Panjang and Sate Padang Pariaman. They are differentiated by the colour of their sauce. Sate Padang Panjang usually has yellow-coloured sauce while Sate Pariaman has red-coloured sauce. Bearing the sauces are different, the taste of both sate are different.

In the process of making sate padang, fresh beef are boiled twice in a big drum filled with water to make the meat soft and juicy. Then, the meat is sliced into parts and spices are sprinkled on the meat. The broth is then used to make the sauce, mixed with 19 kinds of spices which have been smoothed and stirred with various kinds of chili. All seasoning are then put together and cooked for 15 minutes. The sate will be grilled just before serving, using coconut shell charcoal.

But I do some improvisation be adapted with what cooking tools that I have at home. I used pressure cooker to boiled beef tongue to speed up the process. Then I grilled the satay using oven/bbq.



Sate Padang


  • 500gr beef tongue, boiled, cut into 1.5×1.5 cm in size
  • 1.500 ml water
  • 2 turmeric leaves
  • 1 lemongrass
  • 1 tbs tamarind
  • 2 1/2 tsp salt
  • 1 tbs sugar
  • 30 gr rice fluor and 50 ml water, mixed together to make paste
  • satay sticks


Grounded Ingredients:

  • 1 red onion
  • 3 red chilli
  • 1 tsp coriander seed
  • 1 tsp pepper
  • 1/4 tsp cumin seed
  • 1 tsp turmeric powder
  • 1 tsp curry powder
  • 1 cm galangal
  • 2 cm ginger

5 rice cubes
2 1/2 tbs fried shallots


  1. Boiled beef tongue using pressure cooker for about 30minutes. Diced cut into 1.5 x 1.5 cm in size. Set aside.
  2. Took 500ml beef broth, add beef tongue and all ingredients. Cook using medium heat for about 15 minutes until the ingredients infiltrate into the meat.
  3. Pin the meat into satay sticks. Then grilled it.
  4. Boil again the beef broth to make sauce. Add rice flour paste and stir it until it popped and boiled.
  5. Arrange rice cube and satay in a plate. Pour the sauce on the top and spread fried shallot.
  6. Ready to serve.


Pinjarra Bakery and Patisserie House



Last holiday we went to Dunsborough. On the way through we plan for having breakfast at Pinjarra Bakery and Patisserie, Waroona as we read that they are the award winning gourmet pies restaurant. You can also visit their website Pinjarra Bakery and Patisserie. We visit the shop in Waroona, the address is 36 S Western Hwy, Waroona WA 6215.

I ordered Beef and Curry $5.95, my hubby got Beef and Mushroom $5.95, my boys ordered beef mince $5.40 and the great australian bite $7.40. They are all beautiful pies. They also have gelato and variation of cakes and also coffee and tea. The place is nice. The staffs are friendly. And before you come, you can check their website first to see the menu and what’s on promotion. I definitely want to go back there again.