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It’s no secret that the path to weight loss success is to cut back on the fat and up the protein intake. But why? I’ve been having a read about the benefits of protein and why people rave about it so much and to be honest, I can’t argue. Aside from protein acting as a form of building blocks for your bones, muscles, cartilage, skin and blood, it also supports the building of enzymes, hormones and vitamins. Basically, as one of three nutrients that provide calories, it’s a pretty big deal.

It’s important not to get bored of a protein heavy diet though, so fishing around for new recipes to try is equally important. Food should be enjoyed, even if it is super healthy. Have you ever tried any of the recipes from Kraft? If you’re seeking protein-rich inspiration and ideas, it’s not a bad place to start.

Here are some other reasons protein gets our plus points:

  1. It has high vitamin B content which our bodies love. Vitamin B helps our bodies release energy, supports the nervous system and helps with the production of red blood cells and tissue.
  2. Iron is incredibly important and is used to carry oxygen in the blood… can you think of a more important role?
  3. Another support of building bones and releasing energy from our muscles is Magnesium, but protein also provides us with Zinc, which is necessary for biochemical reactions, helping the immune system to function properly.


But don’t just think exclusively of meat when I refer to protein. Eggs and fish are great sources too and will do just as much good as chicken and steak! One significant

advantage fish has over meat is that when it comes to omega-3 fatty acids, which are found in all different levels within seafood, it’s way up there. Aside from weight-loss, eating eight portions of fish a week is said to help reduce the risk of heart disease too – as the American Heart Association reports, research has shown that omega-3 fatty acids decrease risk of arrhythmias, abnormal heartbeats, which can contribute to sudden death. These acids can also lower blood pressure, albeit slightly.

An athlete’s diet should have about 15% protein in it. That sounds quite a lot, but if you’re going to work super hard exercising, lifting or toning, then you want to support your body in any way possible. Now that we’ve got that down, it’s time to dig out the kinds of recipes that will have you looking like a protein champ in no time.

Remember, this doesn’t mean you have to eat meat, fish and eggs alone, just that the weightier portion of your meal should be protein and vegetables. So, try a nicely-grilled flank steak with a hearty green salad, for example. Or a fillet of salmon, poached or fried (with as little oil as possible) in a pan with a side of rice. Plan your weekly meals around these principals and your protein intake should increase sufficiently.


On Tuesday, French President Francois Hollande has been honored at a lavish White House state dinner, the first since 2011.

State dinner menu:

First course: American Osetra Caviar, Fingerling Potato Veloute, Quail Eggs, Crisped Chive Potatoes

French President Francois Hollande has been honored at a lavish White House state dinner

French President Francois Hollande has been honored at a lavish White House state dinner

Second course: White House’s Winter Garden Salad

Main course: Rib Eye Beef, Blue Cheese, Charred Shallots, Oyster Mushrooms, Braised Chard

Dessert: Hawaiian Chocolate-Malted Ganache, Vanilla Ice Cream and Tangerines

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It takes a steely resolve to own a restaurant. Whether you’re keeping your chefs calm as they perfect their culinary delights, making sure your waiters and waitresses are treating your customers well, or tracking down the finest ingredients for the cheapest prices, managing a restaurant can be a lot like spinning plates, except you can’t afford to spin plates if you’re running a restaurant. What if you break your precious, pricey plates? That’ll definitely dent your budget. Best sticking to metaphorical plates, then.

However, one balancing act you can’t afford to mess up is your kitchen’s cleanliness.

That’s right, the hygiene of your restaurant’s kitchen should be one of your top priorities. With health and safety inspections a constant threat and a three-strikes-and-you’re-out policy strictly adhered to, being vigilant of your workplace’s cleanliness is vital.

What’s more, no customer wants the knowledge that their food is being prepared in pongy or unhygienic conditions. Just imagine the reputation you’ll get if you’re exposed by a health and safety inspector as a filth merchant! It’s a situation that some restaurants could fail to recover from.

But, just how can you keep your kitchen safe from those dreaded inspections?

Chef Adam Schop
Adam LernerCC BY-NC-SA

Bring in the professionals

While it’s perfectly possible to keep your kitchen’s cleanliness ticking over when getting rid of day-to-day grime, sometimes you’ll need to bring in the experts for a dash of industrial kitchen cleaning.

Where your regular staff might fail to scrub, professional outfits will clean with ease, whether it’s your hard-to-reach vents or the much-neglected undersides of your shelves, industrial kitchen cleaners will be able to sanitise your workspace thoroughly, giving it that all-new shine once again.

Get your staff to be as clean as can be

It shouldn’t just be the responsibility of your cleaners to keep your workplaces tidy – every member of staff should be aware of good hygiene, and do their bit by cleaning as they go.

Most health and safety rules cover this already, with specific rules regarding cleaning directly after cutting meat to avoid salmonella, as well as various other guidelines to govern good kitchen practice. The real problem is finding employees who will follow the rules down to a tee.

So, give your staff regular crash courses on cleanliness, encourage them to always be vigilant of the mess they make and, above all, ensure that they keep your restaurant as clean as can be.