cooking for two

Wine, grapes and a good meal

2010-05-10T18:57:00.000-07:00

Ten Affordable Chardonnays

Robert Whitley

Although Chardonnay remains the No. 1 white wine choice for most U.S. wine buyers, the myth persists that good Chardonnay exists only at the upper echelon and the rest is mainly bunk.

I say nay.

The price of Chardonnay grapes has sagged along with the economy, so there's no reason enterprising vintners (or those who own their own vineyards) can't source excellent grapes for the purpose of producing classy Chardonnay.

Gary Eberle of Paso Robles is a case in point. His Chardonnay happens to be estate grown, and it's surprisingly good considering Paso is generally thought of as a warmer region more conducive to sturdy red wines, such as Cabernet Sauvignon and Syrah. The Eberle vineyards do indeed heat up on a mid-summer day, but nighttime temps can be downright chilly, requiring a sweater or more for comfort while sipping wine around the pool.

Grilled pork fajitas

2009-07-08T19:32:00.000-07:00

Dietitian's tip: This recipe uses pork tenderloin — a tender, lean meat.

Traditionally, fajitas are made with skirt (flank) beef steak, which has twice the fat and three times the amount of saturated fat.

By Mayo Clinic staff

Serves 8

Ingredients

1 tablespoon chili powder
1/2 teaspoon oregano
1/2 teaspoon paprika
1/4 teaspoon ground coriander
1/4 teaspoon garlic powder
1 pound pork tenderloin, cut into strips
1/2 inch wide and 2 inches long
1 small onion, sliced
8 whole-wheat flour tortillas, about 8 inches in diameter, warmed in the microwave
1/2 cup shredded sharp cheddar cheese
4 medium tomatoes, diced
4 cups shredded lettuce
1 cup salsa
Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler to medium-high or 400 F.

In a small bowl, stir together the chili powder, oregano, paprika, coriander and garlic powder. Dredge the pork pieces in the seasonings, coating completely.

Place the pork strips and onions in a cast-iron pan or grill basket. Grill or broil at medium-high heat, turning several times, until browned on all sides, about 5 minutes.

To serve, spread an equal amount of pork strips and onions on each tortilla. Top each with 1 tablespoon cheese, about 2 tablespoons tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, then roll to close. Serve immediately.

Nutritional Analysis
(per serving)
Serving size: 1 fajita
Calories 234 Cholesterol 45 mg
Protein 18 g Sodium 309 mg
Carbohydrate 23 g Fiber 5 g
Total fat 8 g Potassium 508 mg
Saturated fat 3 g Calcium 115 mg
Monounsaturated fat 3 g

thanks to Mayo Clinic

Risotto Florentine

2009-06-01T18:47:00.000-07:00

Risotto Florentine

Here is a nice change from some of the flat fat free meals you may have been making, should make enough for four.

Ingredients

1/2 cup of chopped onion (medium sized).

1 clove garlic, crushed

1 cup uncooked Arborio rice

3 cups vegetable broth

1/2 tsp saffron threads or 1/4 tsp ground tumeric

1 can cannellini beans, rinsed and drained (15-16 ounces)

10 ounce package frozen chopped spinach, thaw and squeeze out the excess water.

1/4 cup grated fat free Parmesan Cheese.

now for the hard part.

In a 10 inch skillet put 2 tablespoons of extra virgin olive oil.

Cook garlic and onion over medium-high heat until crisp-tender.

Add the cup of rice, beans and stir until coated with the onion-garlic.

Add the broth and bring to a boil, stir well, cover and reduce the heat, simmer for 20-25 minutes or until the rice is done.

You can try different spices with this recipe.

Blueberry chicken salad

2009-05-28T18:18:00.000-07:00

Blueberry chicken salad

Blueberries have become a part of the anti-cancer arsenal due to the fact that they are the berries richest in anthocyanosides, one of the most powerful antioxidants in the prevention of cancer cell growth.

This lunch type salad is a great way to add blueberries into your diet, as well as increasing your consumption of leafy greens and lower-fat meat.

Feta cheese and pecans add a decadent feel to the dish.

4 cups sliced Belgian endive (about 2 large heads)
1 cup gourmet salad greens
1 1/2 cups chopped roasted skinless, boneless chicken breasts
1 cup fresh blueberries

Combine first four ingredients in large bowl.

1/2 cup crumbled feta cheese
2 tbsp chopped pecans, toasted

Dressing:

2 tbsp apple cider vinegar
2 tbsp honey
3/4 tsp salt
1/4 tsp black pepper

Combine vinegar, honey, salt, and pepper; stir with whisk.

Add dressing to endive mixture; toss gently.

Sprinkle with cheese and pecans.

This is a great tasting cancer fighting meal, the Belgian endive may be pricey.

Belgian endive, Sometimes called chicory in the United States and is called chicorée frisée in French.

Salad for Cancer

2009-05-27T17:48:00.000-07:00

Power packed pomegranate salad

Pomegranates are known for their antioxidant punch, which has fueled pomegranate juice sales in North America and around the world.

But the seeds may have benefits the juice doesn't.

A Technion-Israel Institute of Technology research team presented a study in June 2001 which indicated that pomegranate seed oil triggers apoptosis -- a self-destruct mechanism in breast cancer cells.

Anything that will help reduce the Risk of Breast Cancer should be worth the trying of any new recipe.

This salad combines pomegranate seeds with spinach, a leafy green also rich in antioxidants.

1 pound cleaned spinach leaves, tough stems removed

3/4 cup diced red onion

3 tablespoons finely chopped parsley

Seeds from 1 pomegranate (approx. 1 cup)

1/3 cup toasted pine nuts

Salt and fresh ground pepper

Olive oil and balsamic vinegar dressing, or a Honey Pear Vinaigrette.

Place the spinach in a large salad bowl. Sprinkle on the red onion, parsley, pomegranate seeds and pine nuts.

Just before serving, dress the salad with either shakes of olive oil and balsamic vinegar, or the PC Honey Pear Vinaigrette.

This should serve about four, I tried it and went back for seconds :-)

Cancer-fighting foods

2009-05-26T06:17:00.000-07:00

Although the risk factors for cancer are complex and no one food can cure or prevent cancer, numerous studies have shown a link between diet and cancer risk.

One of the most promising areas of research is that examining antioxidants.

According to the American Cancer Society, “The body appears to use certain nutrients in vegetables and fruits to protect against damage to tissues that occurs constantly as a result of normal metabolism (oxidation).

Because such damage is linked with increased cancer risk, the so-called antioxidant nutrients are thought to protect against cancer. Antioxidants include vitamin C, vitamin E, carotenoids, and many other phytochemicals (chemicals from plants).

Studies suggest that people who eat more vegetables and fruits, which are rich sources of antioxidants, may have a lower risk for some types of cancer.”

Get more cancer-fighting foods into your diet this summer.

Chicken Casserole and Southern Pear Salad

2009-02-19T20:06:00.001-08:00

Chicken Casserole

2 - 3 lbs. cubed cooked chicken

16 oz. sour cream

1 4-oz. jar sliced mushrooms

1 can (10 and three quarter oz.) cream of mushroom soup

1 cup chicken broth

8 oz. seasoned stuffing cubes

One half cup butter

Mix chicken, sour cream, mushrooms, cream of mushroom soup and chicken broth together in large baking dish. Place stuffing over chicken mixture. Melt butter and pour over stuffing. Bake at 350 degrees for 35 to 40 minutes.

Southern Pear Salad

Boston lettuce leaves

3 cans (15 oz.) pear halves, drained

One quarter cup mayonnaise

One half cup shredded cheddar cheese

Place 2 - 3 lettuce leaves on salad plate. Place 2 pear halves on lettuce leaves. Place 2 Tbsp. of mayonnaise on top of the pears. Sprinkle with cheddar cheese.

Pizza made with Veggies

2008-12-13T19:04:00.000-08:00

Here is a great way to introduce Veggies into a meal.

Start with 1 package of Crescent Rolls

1 cup sour cream

One half cup mayonnaise

1 package dry, Ranch dip mix

1 cup cheddar cheese, shredded

1/2 cup fresh broccoli, chopped
1/2 cup green onions, chopped
1/2 cup carrots, shredded
1/2 cup zucchini, grated
1/2 cup mushrooms, sliced
1, 8-oz. can sliced water chestnuts, drained and chopped

Spread out crescent rolls on a baking sheet to form a crust and bake for 10-15 minutes at 350 degrees until lightly browned.

Remove from oven and allow to cool.

Combine sour cream, mayonnaise and dry dip mix and spread over crust.

Place vegetables over dressing and top with shredded cheese.

Refrigerate until ready to serve. Cut into squares before serving.

Try adding your favorite spices to suit your taste.

Stuffed Chicken Cutlets

2008-12-11T14:58:00.000-08:00

Stuffed Chicken Cutlets

Here is a nice recipe that is easy to make and feeds 4 to eight people depending on What is served with this meal, but for sure wine is a good choice.

8 boneless chicken breasts
4 slices Swiss cheese
8 slices of ham
2 Tbsp. olive oil
1 cup chicken broth
One half cup dry white wine
One quarter cup flour
1 tsp. oregano
Fresh parsley sprigs
Salt and pepper

Place chicken breasts in between two pieces of wax paper and pound until about one quarter inch thick and coat lightly with flour. Place one half slice cheese and 1 slice of ham on each chicken breast and roll breast up, secure with a toothpick or a piece of string. Heat olive oil in a large saucepan, add chicken breasts, wine, oregano, salt and pepper. Cook each side for about 10 minutes on each side. Garnish with parsley.

Sweet and Sour Carrots

1 pound carrots cut in one quarter inch diagonal slices
1 8-oz. can pineapple chunks (in own juice)
One quarter cup sugar
1 Tbsp. cornstarch
2 Tbsp. vinegar
1 Tbsp. soy sauce
Salt and pepper to taste.

Cook carrots in boiling water until just crisp tender. Drain and set aside. Pour one third cup of pineapple juice into a small saucepan (you may need to add some water to get the full one third cup). Reserve the pineapple chunks. Combine sugar and cornstarch and add to pineapple juice while simmering over low heat. Add vinegar and soy sauce, bring to a boil and then reduce heat and simmer until thickened. Add salt and pepper to taste. Combine carrots and pineapple chunks in a serving dish. Pour pineapple juice mixture over carrots and pineapple chunks and mix.

Stuffed Eggplant

2008-04-18T18:28:00.000-07:00

Here is a great recipe, easy to make and tastes good

4 medium eggplants
2 pounds lean ground beef
2 onions, finely chopped
4 cloves garlic, minced
4 medium tomatoes, chopped
2 eggs, beaten
One half tsp. ground nutmeg
1 tsp. ground cumin
Salt and pepper to taste
1 pound mozzarella cheese, shredded

Trim tough ends off of eggplants then slice them in half lengthwise. Cook eggplants in lightly salted boiling water for 7 minutes or until just barely tender. Drain and set aside to cool.

Cook ground beef in frying pan and then drain off fat. Add onion, garlic and tomatoes and mix well. Cook over medium heat for about 5 minutes, stirring now and then.

Transfer meat mixture to a bowl. Scoop out cooled eggplant halves, leaving about 1/2 inch thick shells and reserve the pulp. Remove the seeds from the pulp as best you can. Add pulp to the ground beef mixture then stir in egg, nutmeg, cumin, salt and pepper and half of the cheese.

Spoon mixture into the eggplant shells. Place the shells in a baking dish and sprinkle with the remaining cheese. Bake in a 350-degree oven for 30 minutes or until cheese is lightly browned.

Add this salad with the main couse.

Cucumber Salad

3 cucumbers, peeled, seeded and sliced
One third cup nonfat plain yogurt
1 tsp. lemon juice
1 tsp. fresh mint, chopped
1 Tbsp. olive oil
One half tsp. sugar
Salt and pepper to taste

Place cucumbers in a bowl. Combine remaining ingredients and mix well. Pour over cucumbers and stir to coat.

Enjoy

Hot Artichoke Dip

2008-03-09T09:46:00.000-07:00

1 14-oz. can artichoke hearts, drained and chopped
8 oz., crumbled feta cheese
2/3 cup mayonnaise
1 clove garlic, minced
1/2 cup shredded Parmesan cheese

Combine first 4 ingredients in a small baking dish, sprinkle Parmesan cheese on top and bake for 20 minutes at 350 degrees.

Serve with crackers,chips or tacos.

Pork and Pineapple Casserole

2008-03-07T10:13:00.000-08:00

1 16-oz. can crushed pineapple, drained but reserve some liquid
6 to 8 pork loin chops
Salt and pepper to taste
2 to 3 potatoes
8 to 10 strips of bacon or slices of Canadian bacon

Line casserole dish with crushed pineapple, Cover with pork chops and season with salt and pepper.

Cover with slices of raw potato, then slices of bacon. Cover with lid and bake for 1 hour at 350 degrees.

Check dish a few times while cooking and if the casserole starts to dry out, if so, add some of the reserved pineapple juice.

Use lean pork chops and low fat bacon to cut back on the fat content.

Carrots and Broccoli

1 16-oz. package of fresh baby carrots
1 lb. fresh broccoli, cut into bite sized florets, and peeled, thin slices of stalk
1/3 cup butter
2 tsp. orange zest
1 Tbsp. fresh grated ginger
2 Tbsp. orange juice
Salt and pepper to taste

Place carrots in large pot and bring to a boil.

Cook for a couple of minutes then add broccoli, cover the pot and reduce heat. Cook for about 5 minutes or until broccoli is just crisp tender.

Drain veggies and place in a serving dish.

In a small pan, melt butter over medium heat. Add orange zest, ginger and orange juice and mix well. Pour butter sauce over veggies and toss to coat.

Salt and pepper to taste.

You could use reduced sugar orange juice but there really isn't much in the recipe to begin with.

Cheese Herb Stuffed Chicken Breast

2008-03-03T15:44:00.000-08:00

4 - 6 boneless chicken breasts
1/2 cup mozzerella cheese, grated
1/2 cup fresh parsley, chopped
1 Tbsp. olive oil
1 tsp. dried oregano
1 14-oz. can diced tomatoes
One half cup black olives, sliced
1 Tbsp. cornstarch

Cut a 2 - 3 inch slit in each chicken breast. Combine mozzerella cheese, parsley, olive oil and oregano and mix well. Stuff each chicken breast with an equal portion of cheese mixture. Place stuffed chicken breasts in a baking dish. Combine tomatoes, olives and cornstarch and mix. Pour over chicken and bake for 45 minutes at 350 degrees.

Feta cheese is fairly low in fat if you are looking for something a little tastier.

Lemon Chicken Stir-Fry

2008-02-25T06:03:00.000-08:00

1/4 cup sesame oil

1 pound boneless chicken breasts cut into one half-inch strips

1 cup fresh broccoli florets
1 sweet onion, coarsely chopped
1 carrot, grated
1 Tbsp. grated fresh ginger

Zest from 1 lemon

1 8-oz. can water chestnuts, drained

Hot cooked rice or noodles

Heat oil in a large skillet or wok; stir-fry chicken for several minutes. Add fresh broccoli, onion, carrot and ginger and cook until crisp-tender.

With a zester, remove zest from lemon peel. Add lemon zest, lemon juice and water chestnuts and cook until heated through. Serve over rice or noodles.

Use skinless chicken to cut down on the fat. It will be great tasting either way, :-)

Baked Chiken with a Lime Twist

2008-02-23T05:53:00.000-08:00

4 - 6 chicken thighs or chicken breasts
1 Tbsp. grated lime peel
1/3 cup fresh lime juice
2 Tbsp. garlic salt
2 tsp. seasoned pepper

Put lime peel and lime juice in a resealable plastic bag and place chicken in the bag and shake to coat.

Remove chicken and place in a baking dish.

Combine garlic salt and seasoned pepper and sprinkle over chicken.

Bake at 350 degrees for about 45 - 60 minutes or until juices run clear.

If you want a little lighter meal use skinless chicken breasts.

Vegetable Paella

2008-02-22T06:39:00.000-08:00

Here is a list of the things you need for this great meal

Vegetable Paella

2 large onions, diced
One quarter cup extra virgin olive oil
2 cloves garlic
2 fresh tomatoes, chopped
4 cups brown rice, uncooked
6 cups chicken broth
1 phial saffron filaments
2 cups water
1 cup fresh green beans cut into one half inch pieces
1 12-oz. jar marinated artichoke hearts, drained and diced
1 pound asparagus, tough ends removed and cut into one half inch pieces
One half cup parsley, chopped

Heat olive oil in a large skillet and cook onions until tender. Add garlic and tomatoes and continue to cook for several minutes. Add 5 and three quarters cups of the chicken broth, water, salt and pepper and rice. Heat remaining one quarter cup chicken broth and infuse saffron filaments in hot chicken broth. Add broth to the skillet and cook over medium heat until most of the water is absorbed. At this time add asparagus, green beans, artichokes and parsley; continue to cook for 20 minutes. Garnish with tomato wedges and serve. As a variation to the vegetable paella you may add your choice of seafood like clams, mussels or shrimp. You may also vary the type of vegetables used in this recipe. We would suggest fresh broccoli, small pieces of fresh corn on the cob, fresh zucchini and other fresh summertime veggies. Anything goes so be creative and experiment.

The Skinny: This dish is low in fat and calories. Of course, this can change depending on what other ingredients that you may choose to add. You can find low fat chicken broth in most stores and there would be no problem to using this in the recipe.

Clams Casino, Chicken with creamy sause, baked Pineapple for dessert

2008-02-18T13:43:00.000-08:00

Appetizer -- Clams Casino

36 littleneck clams
1/3 cup parsley, chopped
12 slices bacon, cut into 1-inch squares
1/2 cup butter
1 cup dry white wine

Shuck the clams and place each one back onto one of the shells; and reserve the juices in a small saucepan.
Sprinkle some parsley over each clam. Place a square of bacon on each clam, followed by a slice of butter.
Pour a small amount of wine over each clam. Place clams on a baking dish and bake for 12 minutes at 450 degrees.
While clams are baking, heat juices until slightly thickened. Remove clams from oven and pour a small amount of juice over each clam. Serve hot.

The Skinny: Use low fat bacon.

Main Course -- Chicken with Creamy Apple Sauce

4 - 6 boneless chicken breasts
1 tsp. salt
1 tsp. ground pepper
1 tsp. dried thyme
2 Tbsp. olive oil
Three quarters cup apple cider
2 cups thinly sliced Gala or Braeburn apples
1 cup Half and Half

Sprinkle each chicken breast with salt, pepper and thyme.

Heat oil in a skillet and cook chicken breasts on each side until juices run clear.

Remove chicken from skillet and cover to keep warm.

Add apple cider to pan and cook over medium heat for several minutes. Add apples and Half and Half and cook over low heat until tender. Place chicken on a serving platter and pour sauce over. Serve this over hot rice or pasta.

The Skinny: Use fat free Half and Half.

Fresh Steamed Broccoli with Garlic Walnut Butter

1 bunch fresh broccoli, cleaned, and cut into florets
1/4 cup butter
2 cloves garlic, minced
One quarter cup walnut, crushed

Steam broccoli florets until crisp tender; meanwhile, saute garlic in butter in a saucepan, then add walnuts and stir.

When broccoli is just done, remove from steamer and place on a serving platter. Pour butter/walnut mixture over broccoli and toss slightly.

The Skinny: As a general rule, we do not substitute for real butter.

Dessert -- Baked Pineapple Crisp

1 fresh pineapple, peeled, cored and cubed
1/4 cup coconut rum
1/4 cup brown sugar
1/4 cup flour
1/3cup butter
4 large white chocolate/macadamia nut cookies, crumbled
1/3 cup flaked coconut

Combine pineapple cubes and rum in a baking dish and toss. Combine sugar and flour and butter until mixture is crumbly. Add crumbled cookies and coconut. Sprinkle over pineapple and bake for 30 minutes at 400 degrees. Serve with vanilla ice cream.

The Skinny: If you do not want to use rum, you may substitute one half tsp. coconut extract and one half tsp. rum extract. If you cannot find fresh pineapple, you may use 2 20-oz. cans of pineapple chunks, drained (use fresh pineapple if you can).

Baked Potato Soup

2007-05-29T17:22:00.000-07:00

4 - 5 baking potatoes
2 cups water
1 quart milk
1/2 cup celery
1/4 cup butter
1/2 cup sour cream
1/3 cup bacon, cooked and crumbled
1/3 cup green onion, chopped
2 cup sharp cheddar cheese, shredded
1 Tbsp. fresh parsley or dill, chopped
Salt and pepper to taste

Place potatoes in the oven and cook for about 1 hour at 350 degrees.

Heat the water in a large saucepan and add chopped celery to the water and simmer with a cover on until celery is tender.

When potatoes are fully cooked, slice down the center and scoop the pulp out of each potato and add to celery and water. Add milk. butter, sour cream, bacon, green onions, 1 cup of the cheddar cheese, parsley or dill and salt and pepper.

Allow mixture to simmer over low-medium heat until it thickens. Serve hot with cheddar cheese sprinkled on top. You may also add chives (from the top of the green onions), bacon pieces and sour cream.

The Skinny: Use low fat milk, sour cream and cheese.

Cooking Potatoes

2007-01-21T18:45:00.000-08:00

Hot Potatoes

I meet a lot of people who like to talk about their food likes and dislikes. So please believe me when I tell you that I haven't met anyone yet who doesn't like stuffed baked potatoes.

In winter, when you want to eat something that warms, fills, and satisfies you, a stuffed baked potato can be more welcome than the finest caviar. It makes a perfect companion to grilled or broiled steak or other meat, poultry, or seafood. And, depending on the potato's size and what you mix in, it can become - to use an overused phrase that really does make sense in this case - a meal in itself.

For any baked potato, success starts with the potato itself. The best for baking and stuffing are those known as the Russet Burbank, developed in the early 1870s by the great American botanist Luther Burbank. High in starch, low in moisture, and thick-skinned, it develops a crisp surface and fluffy interior when baked. Since this is the type most widely grown in the great potato state of Idaho, it has also come to be known as the Idaho potato - or just simply the baking potato.

Whatever you call them, look for ones that seem heavy for their size, dry-skinned, solid, and free from blemishes or green spots. For the best quality, I suggest seeking out organic potatoes, which are only beginning to catch on in Idaho but also are grown in California, Colorado, and Washington, among other states. Of course, regular non-organic potatoes will work fine, too.

The next key to success is how you bake it. Some people swear by wrapping potatoes individually in foil. While that keeps the potatoes extra-moist and cooks them faster, it also results in softer, less appetizing skins. Instead, I like to bake my potatoes on a bed of coarse rock salt, which helps them develop delicious, crispy skins - and also holds the stuffed potatoes steady during the final stage of baking.

While scooping out the baked potatoes' flesh, mashing it with other ingredients, and then baking them again takes some extra time, it's easily done in stages. If you like, stuff the potatoes and refrigerate them until just over half an hour before serving. Then, instead of baking them for the final few minutes as instructed in the recipe, warm them up first in a 325-degree oven for 20 minutes, then raise the temperature to about 400 degrees. for about 10 minutes more to crisp up the skins.

Once you've tried my recipe, you'll agree that the little extra effort is worth it. Then, start using your imagination to vary the stuffing with sausage or smoked fish, other seasonal vegetables, different cheeses, or whatever else inspires you.

STUFFED TWICE-BAKED POTATOES WITH HAM, MUSHROOMS, AND GRUYERE CHEESE

Serves 6

6 large baking potatoes, scrubbed clean

Rock salt

2 tablespoons extra-virgin olive oil

3 tablespoons unsalted butter, at room temperature

1/2 pound thinly sliced cooked ham, cut into julienne strips 1 inch long

1/4 pound button mushrooms, wiped clean, trimmed, and thinly sliced

Granulated salt or sea salt

Freshly ground black pepper

1/4 cup creme fraiche or sour cream

8 ounces shredded Gruyere, Swiss, or Cheddar cheese

Preheat the oven to 450 degrees.

Put the potatoes on a cutting board. With the tip of a small, sharp knife, score a lid shape on the top of each potato about a third of the way down, cutting into the potato about 1/8 inch all the way around.

Spread a bed of rock salt about 1/4 inch thick on a baking tray large enough to hold the potatoes without touching. Place the potatoes lid sides up on the rock salt. Bake the potatoes until they are tender enough to be pierced easily with a wooden skewer, about 45 minutes. Remove the baking sheet from the oven, leaving the oven on, and let the potatoes cool slightly on the bed of rock salt.

Meanwhile, heat a saute pan over high heat and add the olive oil. When the oil is hot enough to flow freely, add 2 tablespoons of the butter. When the butter starts to foam, add the ham and mushrooms and saute, stirring frequently, for 2 to 3 minutes. Transfer the ham and mushrooms to a small mixing bowl and set aside.

Holding each hot potato with a kitchen towel, cut off the lid with a sharp knife, following the scoring mark. Using a sharp-edged tablespoon, scoop the flesh from the potatoes and the lids, leaving a wall about 1/4 inch thick, transferring the potato flesh to a large mixing bowl; set aside. Return the potato shells and lids to the baking tray with rock salt and return to the hot oven, leaving the oven door open, to keep the potato shells and lids warm.

Mash the potatoes with a potato masher and season with salt and generously with pepper. Add the creme fraiche or sour cream and the remaining butter and continue mashing until thoroughly blended. Stir in the ham, mushrooms, and 2 ounces of the cheese.

Remove the baking sheet from the oven and turn the oven temperature up to 500 degrees.

Carefully spoon the potato mixture back into each potato shell; the mixture will mound above the rim of each potato. Sprinkle the remaining cheese on top of the filling. Leave the lids unfilled, placing them around the side of the tray.

Return the baking tray to the oven and bake until the potatoes are heated through and the cheese has melted, 7 to 10 minutes. To further brown the cheese, briefly use the broiler, keeping close watch to prevent burning.

Carefully transfer the potatoes to a heated serving platter or individual plates. Place the lids on top of the potatoes at an attractive angle, partially inserting an end into the filling to secure each lid. Serve immediately.

From Wolfgang Puck

Corned Beef Hash

2006-05-31T08:59:00.000-07:00

Corned Beef Hash FoodReference.com
INGREDIENTS
3 lbs. corned beef
3 potatoes
2 Tbsp. butter
1 green or red pepper
1 large onion
1 whole egg
1 egg yolk
1 tsp. Worcestershire sauce
4 Tbsp. butter

DIRECTIONS

Place corned beef in kettle, add water to cover, and bring to boil, then lower to a simmer and allow to cook for 3 hours.

Remove from kettle and let cool.

Trim off excess fat and cut into small cubes.

Boil potatoes in salted water until tender, but still firm

Drain, then cool.

Chop pepper and onion into a fine dice, then saute in butter until wilted.

Put corned beef, potatoes, pepper and onion in a bowl, then add whole egg, egg yolk and Worcestershire sauce.

Blend well, form into a compact loaf, cover with plastic wrap and refrigerate, preferably overnight. Or form into individual patties.

Heat butter in skillet and add meat mixture, turning to cook thoroughly.

When meat is nicely browned, place under a broiler for a few minutes to make the top crisp.

Serve with poached eggs.

Courtesy of FoodReference.com.

Foof Cravings

2006-05-20T07:22:00.000-07:00

Seeking solace in a hamburger?

Cravings are not just physiological – emotions can also play a huge part in why you crave the foods you do.

It’s easy to associate certain foods with certain times or places that make you feel soothed or comforted. These associations can be directly related to your cravings. For example, if you're tired or ill, you may crave chicken soup like your Mom used to make.

If you’re lonely, you might crave ice cream because that’s what your parents gave you to cheer you up when you were a child. In times like these, it's important to focus on the nurturing that your body really needs. For instance, do you need a break? More rest? More nutrients?

There is a very fine line between what can be called a craving and what may be an episode of emotional eating. Next time you experience a craving, ask yourself if it has any emotional motivation.

It might be hard to admit to yourself that you're reaching for food to help make you feel better, and even harder to face and deal with the stress and emotions that lead you to seek comfort from food in the first place. But if you can establish a connection between a craving and an emotional need you can learn to satisfy the emotional need instead of numbing it with food.

Before you go craving mad

Everybody experiences cravings now and then, whether for physical, emotional or any other reasons. It’s nothing to stress about and nothing to feel guilty over.

The most important thing to remember when dealing with cravings is not to let them get out of control – learn to recognize what’s going on with your cravings at a physical and an emotional level, and try to prevent the craving if you can.

If you can’t prevent it, remember that sometimes satisfying your craving a little, before you go craving mad, is the best way to respond.

A little satisfaction on your cravings

2006-05-08T19:18:00.000-07:00

If you really feel like having a piece of candy, have it. But stop at one!

If you can’t prevent it, often the best way to beat a craving is actually to satisfy it – a little.

The problem with many cravings is that they get out of control when you don’t satisfy them initially. For that reason, it’s best not to eat "around" the food you are craving.

If you really feel like having a piece of candy, have it. Don't try to substitute it with a range of other foods if you think you'll end up eating the candy anyway.

If you obsessively avoid the food you’re craving, you’re also far more likely to binge on it eventually than if you have a small amount when you first crave it.

But be warned, this advice can be dangerous if you ignore the “a little” part. If you know you can’t stop at a little, it’s best not to start at all.

If you are facing a craving that a small portion won't fix, try putting the 'Four Ds' into practice.

1. Delay for a few minutes and the urge will pass
2. Drink water
3. Deep breathe
4. Do something else to take your mind off eating

Cravings for the Forbidden Foods

2006-04-30T10:59:00.000-07:00

When people want to lose weight or change their eating habits, they often deem certain foods “forbidden”. This may seem noble, but in reality it’s just a set-up for cravings.

Saying “I’m not going to eat any chocolate at all” is a sure-fire way to end up craving it a week later. It’s better to have the occasional, planned treat than to deny yourself a food altogether.

Restricting a certain food group, such as carbohydrates, also pretty much gurantees a craving.

For example, if you eliminate bread from your diet for an extended period of time, it's bread that you’re most likely to crave.

Staying interested in what you’re eating is key to preventing cravings. A monotonous, boring diet in which you only eat certain foods will inevitably lead to cravings.

Cravings and how to prevent them

2006-04-13T14:58:00.000-07:00

At 10 am it’s chocolate, by noon it’s fries, at 3 pm you can’t live without that Coke, and by 9 pm you’re spoon-deep in a tub of ice cream.

Sound too familiar? If you feel like you’re constantly craving one food or another, it’s very likely that you’re simply not eating properly.

First, you may just be hungry. Do you get enough calories from protein, healthy fats and carbohydrate?
Do you eat at regular enough intervals?
When you’re hungry you’re more likely to crave high-calorie, high-fat foods.

Cravings are also often related to dips in blood sugar levels, which happen when you don’t eat regularly enough. If you experience a dip in blood sugar, you’re likely to look for a quick fix in the form of chocolate or other candy.

Eating regular, well-balanced meals, with plenty of lowfat protein (eggs, fish, lean meat, legumes, leafy greens) will ensure that your blood sugar levels are stable and that you are getting the calories you require throughout the day. This can make a huge difference to getting your cravings under control.

Smart snacking on fruit, nuts, seeds (pumpkin, sunflower etc.) chopped vegetables, homemade soup, yogurt or lowfat cheese will also help you prevent a mid-afternoon blood sugar slump and the cravings that accompany it.

Also keep in mind that lack of certain nutrients can lead to cravings. For example, lack of protein may cause you to crave ice cream, lack of carbohydrate may cause you to crave fries, and so on.

The same goes for micronutrients – chocolate contains zinc and magnesium, so your afternoon Hershey’s bar may simply be satisfying a physiological need for more broccoli.

Although, if you’re craving chocolate sometimes no other food will hit the spot – there’s a reason Hershey’s doesn’t make a broccoli bar.

Bean Salad

2006-04-05T12:02:00.000-07:00

5 BEAN SALAD

One 16 oz can of each of the following.

green beans
peas
wax beans
garbanzo or lima beans
kidney beans

1/2 cup of each of the following (chopped).

cauliflower
celery
onion
green pepper
1/4 cup chopped sweet vinegar peppers

Dressing:

1 1/2 cups sugar
1/2 teaspoon Hungarian paprika
1 cup cider or white distilled vinegar
1/2 cup olive oil
4 cloves garlic, peeled and minced
1/4 teaspoon hot red pepper flakes
salt and pepper, to taste

Drain canned ingredients and empty into a large salad bowl, add the chopped cauliflower, celery, onion, and peppers.

In a blender, combine sugar, paprika, vinegar, garlic, hot pepper flakes and oil. If you do not have a blender use a small bowl and a whisk, works really well.

Pour over vegetables; stir together well. Season to taste with salt and pepper.

Cover and refrigerate for at least 12 hours.

Cooking steak

2006-03-30T09:13:00.000-08:00

If you have ever had a steak cooked by some one else and it did not satisfy your taste buds, you are not alone.

Do you like it cooked rare, or as my brother puts it, waved over the fire.

Steak cooked the way you like it is a real art, and one that is not done without a lot of trial and error.

Well done Steak is more to my personal preference and it is hard to get one done just right.

Look for future posts on the following subjects.

cooking steak in the oven
how to cook steak in a oven
cooking tuna steak
cooking sirloin steak
cooking steak times
cooking ribeye steak
cooking perfect steak
cooking steak tip
steak cooking temperature
cooking t bone steak
cooking round steak
cooking recipe steak
cooking steak grill
cooking flank steak
cooking salmon steak
cooking cube steak
cooking venison steak
cooking porterhouse steak
cooking veal steak
cooking steak indoors
new york steak cooking
cooking ham steak
cooking steak stove
cooking deer steak
cooking steak time
cooking angus steak
cooking a fillet steak
cooking rib eye steak
chart cooking steak
cooking new york strip steak
cooking shark steak
recipe for cooking tuna steak
cooking mesquite over ribeye steak wood
cooking prime rib steak
cooking pork steak
cooking skirt steak
cooking a beef steak
cooking rib steak
cooking chuck steak
cooking indoors porterhouse steak
tri tip steak cooking instructions
bear steak cooking
steak cooking instructions
cooking london broil steak
buffalo steak cooking
cooking elk steak
cooking top sirloin steak
cooking eye round steak
cooking a good steak
steak cooking guide
tip cooking steak in oven

Nutrition Facts Table

2006-03-28T06:40:00.000-08:00

Trans fats and you

In December, 2005, large food manufacturers placed new Nutrition Facts Tables on their products to include the amount of trans fat in the food. (Small food manufacturers will be required to include this information on the Nutrition Facts Table by December 2007.) The reason? Trans fat is thought to be more unhealthy than saturated fat in increasing the risk of heart disease and stroke. Armed with these new labels, you may now become a savvy trans fat detector. The less you eat the better.

What is trans fat?

Trans fat is created when an unsaturated fat is processed or hydrogenated. Hydrogen is added to liquid vegetable oils to make them solid. Hydrogenated fats extend a food’s shelf life or improve its shape or texture. These fats are found in commercial baked goods and for cooking in many restaurants and fast-food chains.

Trans fat may be found in deep fried foods from fast food outlets, partially hydrogenated margarines, crackers, cookies, popcorn, chocolate bars, candy, doughnuts, cakes and other commercially baked products. The words “partially hydrogenated” or “vegetable oil shortening” in the ingredients list on a food package will tell you the product contains trans fat. Foods with partially hydrogenated margarines and shortening are a major source of trans fat.

Impact on heart disease and stroke

Certain types of dietary fat contribute to atherosclerosis, heart disease and other conditions. For example, saturated fats (found in fatty meats and full-fat milk products, snacks and fast foods) and trans fats raise blood cholesterol – and heart disease risk along with it. A high level of blood cholesterol is a risk factor for heart disease, which can lead to a heart attack and can increase your risk of stroke. Trans fats are more hazardous to your health than saturated fat because they not only raise your “bad” cholesterol (low density lipoprotein or LDL-cholesterol) levels, but they also lower your “good” cholesterol (high density lipoprotein or HDL-cholesterol).

Unfortunately, scientists have not been able to determine any safe levels of trans fat intake. The best advice is to try to eliminate or lower trans fat from your diet as much as possible. And while Canadians are becoming increasingly aware of the health risks associated with them, our consumption of trans and saturated fat is one of the highest in the world.

What you can do

By lowering or eliminating the amount of trans fat and saturated fat in your diet, you lower your risk for heart disease and stroke, too. Here’s how:

Read the Nutrition Facts Table on all labelled foods to help you choose products such as margarines, snacks, cookies and crackers with less or no saturated and trans fat (less than 10% daily value) and avoid products with higher saturated and trans fat (greater than 10% daily value). Choose lower-fat versions of products that contain trans fat, such as microwave popcorn, coffee whiteners and croutons. Read more about food labels.
Look for the Heart and Stroke’s Health Check™ symbol on food packaging in the grocery store. Every food in the program is evaluated by the Foundation’s dietitians based on Canada’s Food Guide. The Health Check™ symbol is your assurance that the product contributes to an overall healthy diet. Visit www.healthcheck.org for a list of more than 500 products.
Include the “good” fats. Some fatty acids, like omega-3 (Found in cold water fish such as mackerel, salmon, herring, trout and cod, flaxseed, canola oil, soybean oil, nuts, omega-3 eggs and liquid egg products) are actually good for your heart and are an important part of a healthy diet.
Follow Canada’s Food Guide to Healthy Eating if you’re trying to reduce trans fats.
Eat a healthy diet that includes 5 to 10 servings of vegetables and fruit per day.

Advocating for change

The Heart and Stroke Foundation is co-chairing, with Health Canada, the National Trans Fat Task Force. The Task Force is working closely with food manufacturers to significantly reduce or eliminate trans fat from foods sold in Canada.

Read more about the Heart and Stroke Foundation’s recommendations

Cooking Garlic Beef Steak

2006-03-24T14:46:00.000-08:00

2 beef rib fillets
4 cloves garlic
1 chili pepper
1 scallion
1/2 T cooking wine
1/2 T cornstarch
1 tsp salt
1 T rice wine
1 tsp soy sauce
1 tsp sugar
1/2 T cornstarch mixed with 2 T water

Cut each rib fillet into three equal portions.

Prepare a marinade with 1/2 T cooking wine, 1/2 T and 1 tsp salt. Marinate steak for 20 minutes.

Mince garlic, shred chili pepper and scallion finely.

Heat oil in a wok, fry beef ribs until half cooked; remove and set aside; stir fry chili pepper and scallion, then garlic. Return ribs, add 1 T rice wine, 1 tsp soy sauce, 1 tsp sugar, 1/2 T cornstarch water.

Saute over high heat until ribs are done. Serve.

a list of some Veggies

2006-03-06T17:23:00.000-08:00

Apple cucumber
Asparagus
Aubergine
Baby cabbage
Beet
Beetroot
Belgian endive
Bibb lettuce
Black perigord truffle
Borecole
Broad bean
Broccoli
Brussels sprouts
Butterhead lettuce
Button mushroom
Cabbage
Capsicum
Carrot
Cauliflower
Celeriac
Celery
Celery root
Cep mushroom
Champignon mushroom
Chanterell mushroom
Cherry tomato
Chicory
Common mushroom
Collard greens
Cos lettuce
Courgette
Cress
Cucumber
Cultivated mushroom
Curly endive
Curly kale
Egg mushroom
Eggplant
Fava bean
Field mushroom
Fennel
Flemish leaf
French bean
Gherkin cucumber
Girolle mushroom
Globe artichoke
Green bean
Green peppe4
Haricot bean
Iceberg lettuce
Italian cucumber
Italian tomato
Jerusalem artichoke
Kale
Kohlrabi
Lamb's lettuce
Leek
Lettuce
Love apple
Marrow
Mignonette lettuce
Morel mushroom
Morille mushroom
Neeps
Onion
Open cap mushroom
Pea
Parsnip
Pepper
Plum tomato
Portobello mushroom
Potato
Pumpkin
Radish
Red cabbage
Red-grained truffle
Red onion
Red pepper
Rhubarb
Rocket
Romaine lettuce
Roma tomato
Runner bean
Rutabaga
Salsify
Samphire
Savoy cabbage
Seakale
Shallot
Silverbeet
Spanish onion
Spinach
Spring onion
Sponge mushroom
Squash
Swede
Sweet corn
Swiss chard
Tomato
Truffle
Turnips
Violet truffle
Watercress
White cabbage
White piedmontese truffle
Witloof
Yellow pepper
Zucchini

Healthy Eating Trends

2006-02-27T19:45:00.000-08:00

People are seeking more healthful diets for weight loss, disease prevention and general well being.

Counting carbohydrates, limiting fats and modifying portions are all popular approaches to weight loss.

People who find the right balance between a varied nutritious diet and physical activity enjoy a stable weight and overall health.

Luckily, turkey adapts to all meals plans. It's a delicious, versatile protein. A 3-ounce serving of boneless, skinless turkey breast contains 26 grams of protein, 1 gram of fat and 0 grams of saturated fat.

That's 8 percent more protein than the same size serving of boneless skinless chicken breast or trimmed top loin beefsteak.

What’s cooking for 2006?

2006-02-15T18:16:00.000-08:00

Some industry experts are predicting the hottest new food trends to focus on -- of all things -- a sensible, healthful, and balanced diet.

“Over the next few years, I think consumers’ focus will be on maintaining a healthy balance of carbs and calories, as opposed to extreme food choices,” Lynn Dornblaster, an analyst with market research firm Mintel, told Reuters.

And a recent AC Nielsen report predicted that because of growing rates of obesity, diabetes, and high blood pressure, consumers will continue to obsess over their health.

Products containing low glycemic index (GI) will continue to be popular, with some experts claiming the GI system to be a more sensible version of the low-carb Atkins diet. (The glycaemic index measures how quickly certain foods release carbohydrates into the body, which in turn raise consumers’ blood glucose levels.) Evidence has shown that low GI foods can help control weight and reduce the risk of diabetes.

According to AC Nielsen, antioxidants are also set to hit the mainstream. “Spending on antioxidants in health activists’ markets was estimated to be among the highest of all health-related categories in terms of year-over-year growth,” the study reported.

Liquid tea led the segment, while organic products also experienced continued growth.

Other food trends to look for:

More top quality frozen organic foods, particularly vegetables.

More whole grains. General Mills, for instance, recently converted all their cereal brands to whole grains, as well as certain bakery items such as cinnamon rolls, croissants and puff pastries.

Organic chocolate (the cocoa plant is one of the most heavily sprayed with pesticides.)

Snacks that deliver balanced nutrition through portion control such as small, 100 calorie packs of Oreo cookies and Cheese Nips

More products addressing specific health benefits, such as the French company Danone’s line of Activia probiotic yogurts to help regulate the digestive system.

More food products formulated or packaged specifically for older boomers, such as Proctor & Gamble’s Folgers Aroma Seal coffee canister that has as easy-grip molded handle.

The consensus among industry experts and trend spotters is that for 2006, health is definitely hot, which means consumers will at least try to eat healthier.

© February 2006 Fifty-Plus.net Inc.

For those who want Extra Fiber

2006-02-11T17:53:00.000-08:00

Pumpkin Barley Oat Streusel Muffins

Barley flour can be purchased in some supermarkets, specialty and health food stores. Rather than trying the recipes developed by www.hamiltonsbarley.com, who provided the flour, I tested the recommended substitution - 1 cup (250 ml) barley flour for equal parts flour - on a favourite recipe. These muffins, originally from my book The Enlightened Eater's Whole Foods Guide, have the double whammy of fibre from both barley and oats.

Streusel:
1/4 cup oats (any variety, uncooked) 50 ml
1 tbsp firmly packed brown sugar 15 ml
1 tbsp soft margarine, melted 15 ml
Pinch pumpkin pie spice Pinch
Muffins:
1-1/2 cups barley flour 375 ml
1 cup oats (any variety, uncooked) 250 ml
3/4 cup firmly packed brown sugar 175 ml
2 tbsp coarsely chopped nuts 25 ml
1 tbsp baking powder 15 ml
1-1/2 tsp pumpkin pie spice 7 ml
1/2 tsp baking soda 2 ml
1/4 tsp salt 1 ml
1 cup canned or cooked pumpkin 250 ml
3/4 cup skim or 1% milk 175 ml
1/3 cup vegetable oil 75 ml
1 egg, lightly beaten 1

Line 12 medium muffin cups with paper baking cups or lightly grease bottoms only.

Streusel: In small bowl, combine oats, brown sugar, margarine and pumpkin pie spice. Mix well and set aside.

Muffins: In large bowl, combine barley flour, oats, brown sugar, nuts, baking powder, pumpkin pie spice, baking soda and salt; mix well. In separate bowl, combine pumpkin, milk, oil and egg. Add to dry mixture and mix just until dry ingredients are moistened. Fill muffin cups almost full.

Sprinkle streusel evenly over batter, patting gently. Bake in 400 F (200 C) oven for 22 to 25 minutes or until golden brown. Let muffins stand a few minutes; remove from pan. Serve warm. Makes 12 muffins

Per muffin nutritional information: calories: 220; protein: 5 g; fat: 8 g; saturated fat: 1 g; carbohydrate: 34 g; dietary fibre: 4 g; sodium: 78 mg.

Rosie Schwartz is a Toronto-based consulting dietitian and is the author of The Enlightened Eater's Whole Foods Guide: Harvest the Power of Phyto Foods (Viking Canada).

Cooking

2006-02-08T18:10:00.000-08:00

The information on cooking covers so many items and here are just a few of them.

cooking
cooking recipe
home cooking
cooking class
crock pot cooking
free cooking recipe
home cooking
kid cooking
italian cooking
cooking measurement
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quick cooking
cooking lobster
dutch oven cooking
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joy of cooking
diabetic cooking
tv cooking show
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southern cooking recipe
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vegetarian cooking
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mexican cooking
outdoor cooking
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receipt for cooking
cooking pork roast
cooking apron

Go with the grain

2006-02-05T21:28:00.000-08:00

Article By: Rosie Schwartz

Carb phobia is finally letting up. And in its aftermath is the recognition that not all carbohydrate-rich foods are created equal. While white bread and other refined grain products aren't making a comeback on the menus of the health conscious, whole grains are another story. Late in 2004, a conference in New Orleans whose theme was Whole Grains Go Mainstream presented a wide array of scientific studies trumpeting the health benefits of these foods. The event, organized by the Whole Grains Council, a consortium of the Oldways Preservation Trust and grain millers, manufacturers, scientists and chefs, featured educational sessions, along with culinary demonstrations and tastings.

But sorting through various grain products to come up with the most healthful option is not always an easy task. A glance at the labels on some breads reveals where some of this confusion may originate. Names containing words such as oats, multi-grain and 12-grain abound on packages. But a reading of their ingredient lists provides the real story. Ingredients are listed in descending order by amount, so if enriched wheat flour is listed as the first ingredient, it means white flour is the number 1 ingredient. Instead, choose those breads where the word "whole" appears first.

Whole grains are made up of the entire kernel of the grain - the bran, the germ and the endosperm. When grains are refined, both the nutrient-rich bran and germ are removed, leaving only the endosperm. But the bran and germ are the nutritional powerhouse behind the benefits provided by whole grains. Not only do they contain vitamins, minerals and fibre but also an assortment of other disease-fighting compounds.

Among the health perks outlined at the conference were links between eating whole grains and a decreased risk of heart disease, stroke, certain cancers and diabetes, with the dividend of easier waist management. Studies show that barley is a top-notch source of soluble fibre - the type that helps regulate blood sugar readings and decrease blood cholesterol levels. But barley also contains compounds called tocotrienols, which have been shown to decrease cholesterol production in a similar manner to some of the popular cholesterol-lowering drugs.

In the battle against weight gain, two major studies conducted at Harvard University show that people who consume whole grain products are less likely to experience weight gain over the years. The latest study followed more than 27,000 men over an eight-year period and found that those who consumed the most whole grains gained the least amount of weight. The other investigation, on more than 74,000 women, showed similar results. But this study went a step further by demonstrating that consuming refined grains was associated with weight gain. The researchers suggested that it was not just the fibre at work, making you feel fuller and more satisfied, but a mix of as yet unidentified compounds that may boost metabolic rates or calorie-burning capacity.

Whole grain products are associated with lower levels of insulin. Insulin resistance, a condition where the body is less sensitive to insulin's effects, can lead to type 2 diabetes. A recent study of more than 2,000 people, conducted at the U.S. Agriculture Research Service, suggests that consuming three or more servings of whole grain foods daily could decrease the likelihood of developing metabolic syndrome, a condition marked by a combination of abdominal obesity; insulin resistance and poor blood sugar control; high blood pressure; low HDL (the "good" cholesterol); and high blood fats. This cluster of risk factors boosts the chances of developing heart disease and type 2 diabetes.

And if these studies are not enough to increase your whole grain consumption, consider these facts: whole grains are also chock full of antioxidants, in some cases proving a richer source than fruits and vegetables. Whole grains outrank refined ones when it comes to other nutrients as well. For instance, whole grain flour has more than six times the magnesium and four times the potassium of white flour. Both of these minerals are important players in maintaining healthy blood pressure readings. And don't forget the role grains play in maintaining bowel regularity.

For those that are geting up in years Whole Grain is a very important Food Group.

Check with your Doctor before making a big change in your everyday Diet

2006-01-15T17:53:00.000-08:00

The diet

One of the surprising principles in the Sonoma Diet is, "to lose weight, you have to love to eat."

This is contrary to the requirements of other fad diets, which usually deprive dieters from eating certain foods.

Gutterson, a registered dietitian, culinary professional and nutrition consultant to the renowned Culinary Institute of America in New York, describes the diet as "a uniquely flavorful weight-loss plan that brings together the art and science of food, combining the latest knowledge from the world of nutritional research with culinary arts."

The diet’s roots can be found not in the lab, but in two agriculturally abundant regions of the world: the fertile coast of the Mediterranean Sea and California’s lush Sonoma Valley.

These two sun-drenched regions, Gutterson said in Sonomadiet.com, have something in common besides their climate: "They share a festive approach to eating—a heartfelt love of great food that turns every meal into a celebration of life."

On the Early Show aired January 4 on CBS News (www.cbsnews.com), Gutterson explains: "The diet is a healthy way of eating where you’re enjoying meals, often with a glass of wine. But it adds a weight-loss component . . . Flavor is part of health, and it’s part of losing weight successfully. . . . And when you’re eating nutrient-rich foods that are flavorful, you’re more satisfied and you’re not going to be hungry."

Gutterson adds: "There are no foods that you’re not going to be able to have on this diet. It isn’t about deprivation. It’s a celebration of foods that becomes a way of eating for life."

Besides easy-to-prepare recipes (Steak and Blue Cheese Wrap, Chile Mint Burgers, Greek Pizza, Peachy Berry Cobbler) with wine pairings to boot, Gutterson’s book lists down what she calls as 10 Power Foods that are both nutritious and tasty.

These are whole grains, which are filling and fibrous; almonds and other nuts that has "a healthy type of fat for your heart;" olive oil; and lots of fruits and vegetables including tomatoes, grapes and peppers.

The diet also consists of three phases which Gutterson calls "Waves." These outline the foods a dieter can enjoy while eliminating his cravings for unhealthy food. As he progresses, the food he can enjoy becomes broader until he reaches his desired weight and is given the free hand to customize his diet.

While the Sonoma Diet still hasn’t earned much publicity in the Philippines, it has already sparked the interests of weight watchers across America. But with a more tolerant approach to eating than the recent and much stricter diet craze, South Beach, Guttersen’s method may soon create a following in the country. After all, it is the only diet that promotes eating foods in their right amount and balance.

Golden Rule of Health

2006-01-13T19:52:00.000-08:00

Moderation: New diet promotes the golden rule of health

After weeks of partying and indulging in holiday feasts, it’s time to diet—again.

On regular days we somehow manage to stick to a moderate eating habit, and then completely let go of it once the holiday season sets in.

Now that the banquets and drinking sprees are over, it’s time to face the mirror and count the ways to shed off those unwanted pounds. Again.

As always, diet and exercise is the healthiest weight-loss combination. But because not everyone can afford—time or money-wise—to engage in a regular exercise routine, others resort to dieting alone.

In dieting, any legitimate weight-loss doctor will advise that moderation is the key to healthy eating, and ultimately, a healthy weight.
The right diet means not depriving yourself of the foods you want to eat but merely controlling your portions.
By trying everything in moderate amounts, from all the food groups—meat, fish, poultry, dairy, vegetables, fruits and whole grains—you not just get all the essential nutrients for your body. You manage to keep your desired weight as well.

This golden rule in dieting will not be found in any diet book or fad that have made people only unhealthier over the past several years—until the Sonoma Diet came this month.

Developed by Dr. Connie Guttersen, the Sonoma Diet is based on the eating lifestyles of people in the Mediterranean and Sonoma Valley in California. It holds the promise of teaching a healthy way to lose weight—using food variety and moderation in its core principles.

Guttersen’s book, The Sonoma Diet: Enjoy Foods with Flavor. Lose Weight for Life, was released by Meredith Books right on time—just when people are at the height of their postholiday health and weight worries.

And the good news is the diet seems to provide a healthy outlook on dieting. No all-meat, low-carb regimens. No raw-food only meals. No deprivation and no starvation.

All food groups are incorporated into the diet, and you may even dine with wine!

By TERRIE B. FUCANAN

Black -Eyed Pea Dip

2005-12-28T09:30:00.000-08:00

Here is a quick and easy dip for your New Years Day.

4 cups of canned black-eyed peas, drain off the juice.
1 cup of diced cooked ham
1 cup tomato juice
1/2 cup of finely chopped onions
4 once can of chopped green chilies
1/8 tsp. garlic powder
4 onces of cheese spread
2 drops of tabasco sause

Combine Ham and Peas on a blender. Blend well.

Put the blended ham and peas into a sausepan and add the tomato juice, chopped onion, green chilies, and garlic.

Heat untill very hot, stirring well.

Add the cheese and tabasco sause.

Stir untill cheese melts, serve in a chafing dish with Taco or Frito chips.

This dip is also great with veggies.

Mushroom Barley Soup

2005-12-20T17:34:00.000-08:00

Be sure to have both freezer containers and labels on hand.

If your container supply is running low, once the soup is frozen, turn it out into a freezer-strength plastic bag and put back into the freezer.

Mushroom Barley Soup

Makes eight servings:
1 ounce (30 g) dried mushrooms (such as porcini)
1 1/2 cups (375 ml) boiling water
2 teaspoons (10 ml) vegetable oil
1 large onion,
chopped2 large celery stalks, diced
1 cup (250 ml) diced carrots
1 parsnip, diced
2 cups (500 ml) sliced button mushrooms (about 1/2 pound/ 500 g)
3/4 cup (175 ml) pearl barley
8 cups (2 L) low-salt beef, chicken or vegetable broth
Salt and freshly ground pepper

In a medium bowl, pour boiling water over dried mushrooms. Soak for 25 minutes.

Chop soaked mushrooms and set aside. Strain soaking liquid through a cheesecloth-lined strainer or a coffee filter and set aside the liquid.

Heat oil in a large stockpot over medium-high heat. Add onion and sauté until soft, about five to seven minutes. Add celery, carrots, parsnip and mushrooms and sauté another five minutes. Add barley, chicken or vegetable broth and reserved mushroom liquid.

Bring to a boil and simmer, covered and stirring occasionally, for about one hour, or until barley is tender. If a thicker soup is preferred, cook for an extra half-hour. Season to taste with salt and freshly ground pepper.

Per serving nutritional information:
Calories: 150
Protein: 10 grams
Fat: 2 grams
Carbohydrate: 24 grams
Dietary Fibre: 5 grams

Rosie Schwartz is a Toronto-based consulting dietitian and is author of the 10th anniversary edition of The Enlightened Eater

Vegetable Broths

2005-12-20T17:31:00.000-08:00

Here are a few tips for your stockpot:

Rather than purchasing boneless chicken breasts, remove the bones yourself and accumulate them in the freezer for stock making.

If you're less skilled with the boning knife, keep in mind that leaving a little meat on the bones will only add to the taste.

When you've collected enough chicken bones, cook up a batch of chicken stock by adding flavour-boosting additions like carrots, parsnips, celery, onions and fresh herbs.

If the taste seems to be diluted, rather than adding salt, remove the lid from the pot, allowing the broth to concentrate and become more flavourful.

Freeze and use as needed. If you are cooking for a small family or for two or just yourself, freeze in smaller proportions with the date and the name of the broth on the frezzer package. This way you can whip up a meal in no time.

Making vegetable broths is a terrific way to empty your vegetable bin. Carrots, celery, parsnips, onions, garlic, mushrooms, tomatoes, potatoes -- along with herbs like parsley and dill -- are just a few examples of those foods that can be simmered together for a rich-tasting broth.

Avoid those with strong tastes or aromas, such as cabbage. Save the trimmings or odds and ends from different vegetables such as Shiitake or Portabello mushrooms in a container in the freezer and add to the stockpot.

For a meatier vegetable broth, add a few black Chinese mushrooms. Soak them first in boiling water to remove any grit.
Strain the soaking liquid and then add to the broth as well. These mushrooms, found in Asian grocery stores, are cheaper than other dried mushrooms.
Simmer the broth over a low heat for a few hours and cool slightly before straining and store.

Roasting vegetables on a baking sheet until they're tender and then adding them to a broth can produce a soup to savour.

Don't waste valuable cooking time preparing only small amounts of long cooking soups. In some cases, where small amounts of various vegetables may be called for, cook up a second pot at the same time.

Soup Making

2005-12-20T17:22:00.000-08:00

Soup making is fast becoming a disappearing art.

These days, there's nary a sign of a stockpot in many kitchens. Packages with dry ingredients along with their canned cousins have replaced the standard aromatic, long-simmering homemade soup of yesteryear.

Reclaiming the stockpot will not only pleasure the palate, it may also provide a number of health perks. In the cold, dark months of winter when stick-to-the ribs fare is most appealing, avoiding the accumulation of excess body padding can be tough.
Soup, however, can kill two nutritional birds with one stone.

Soup tames appetite:

Research from Pennsylvania State University shows that soup is a super way to tame hearty appetites.
In the study, scientists compared the effect of three meals containing the same number of calories and ingredients on the amount of food eaten later in the day.

Having a chicken rice casserole with or without water resulted in the same number of calories being consumed later in the day.
When the water was incorporated into the casserole to make a soup, the result was less food being eaten.
Adding chunky vegetables may make the job even easier according to French research. Strained or pureed soups were found to have less of an effect on curbing appetites than those with larger pieces.
If you're looking for help with waist management, put away your food processor when cooking up soup.

Less salt content

Homemade options offer other advantages as well, especially when it comes to sodium counts. Many commercial offerings are laden with salt and may lack intense flavours. And all too often selections labelled 'sodium- reduced' are anything but low in sodium.

But they can be used as a foundation. For example, simmering a cup of broth and adding a cup of chopped vegetables results in less sodium per cup serving. It's also a tasty way of boosting your vegetable intake.

When making chicken, beef or vegetable broths or stocks, use a variety of ingredients to provide a complexity of taste, making the lesser amounts of sodium less noticeable.

History of Sugar

2005-12-09T18:38:00.000-08:00

500 years ago, sugar was a rare spice or medicine, imported to Europe from India.

Then it became an expensive commodity primarily produced in overseas tropical colonies.

It later grew into a less-costly commodity produced and traded among countries, and finally became a cheap everyday commodity, produced from both sugarcane and sugar beets.

By about 1970, approximately 9% of all available food calories in the world, were in the form of sucrose. No other food in world history has had a comparable performance.

Sugars

Glucose (Dextrose, Grape Sugar, or Corn Sugar). Somewhat less sweet than cane sugar and is soluble in hot or cold water. It is found in sweet fruits such as grapes, berries, and oranges and in some vegetables such as sweet corn and carrots. It is prepared commercially as corn syrup.

Grapes

Fructose (Fruit Sugar). Highly soluble. It is much sweeter than cane sugar and is found in honey, ripe fruits, and some vegetables.

Honey

Sucrose The table sugar with which we are familiar and is found in cane or beet sugar, brown sugar, molasses, and maple sugar. Many fruits and some vegetables contain small amounts of sucrose.

Lactose (Milk Sugar). Produced by mammals and is the only carbohydrate of animal origin of significance in the diet. It is about one sixth as sweet as sucrose and dissolves poorly in cold water. The concentration of lactose in milk varies from 2 to 8 per cent, depending upon the species of animal.

Maltose (Malt Sugar). Does not occur to any appreciable extent in foods. Maltose is produced in the malting and fermentation of grains and is present in beer and malted breakfast cereals, it is also used as a source of carbohydrates for some infant formulas.

Know your sugars

2005-12-08T22:13:00.000-08:00

Sugars are one of the most misunderstood parts of our daily food supply.

Many people believe that eating sugars can lead to certain forms of sicknesses, however, research has failed to link sugars to the development or cause of any chronic disease. Even though cavities may be associated with eating sugar, cavities can also result from eating other carbohydrates including starches.

Sugars are common food ingredients that are found in many forms. Since sugars are carbohydrates, they are a contributor of calories for the body - an important energy source.

There are no nutritional differences among sugars. The body uses all types of sugars in the same way. During digestion, sugars are broken down and enter into the bloodstream. They travel through the blood stream to body cells, where they provide energy and help form proteins.

As carbohydrates, sugars are preferred as a fuel during high-intensity activity.

Sugar does not cause hyperactivity, nor does it negatively affect mental performance .

Further, no particular group of children reacts to sugars differently from the general population.
Actually, research suggests that sugars tend to calm both children and adults .

This could just go unnoticed due to other influences, such as a birthday party in which everyone is excited to begin with.

Salads that are good

2005-12-03T19:24:00.000-08:00

Fat-busting

What could be healthier or more low fat than salad? Well, it depends what’s in it and on it. In its basic state—a bed of salad leaves with chopped vegetables, it is indeed low fat and healthy. It’s what is added to our salads that gets us into trouble.

Salads prepared at restaurants or fast-food joints are not always the healthiest dishes on the menu. And those salad kits from the grocery store, with condiments and toppings included, offer convenience but may not necessarily be low fat. The salads listed below should raise some red flags.

High Fat Salads and Dressings:

Chef-style salads are high in saturated fat, thanks to all that meat and cheese—and that’s before we even think about the dressing.
Cobb salads feature bacon, eggs, blue cheese, avocado and creamy dressing.
Classic Caesar salad with its egg-based dressing, croutons and cheese is high in both fat and cholesterol.
Taco salads, with their cheese, refried beans, guacamole, ground beef, sour cream and deep-fried shell, are an all-round nutritional nightmare.
Greek salads are often loaded with oil and feta cheese.
Asian salads with fried noodles and a generous sprinkling of nuts.
Dressings in general, especially ranch, blue cheese, thousand island, high oil-to-vinegar ratio vinaigrettes, and regular mayonnaise or sour cream.
From Fiona Haynes

Healthy carbs benefit from protein, olive oil

2005-11-16T09:22:00.000-08:00

Tweaking a healthy, high-carb diet to include a little more protein or healthy oils can further curb the risk of heart disease, say researchers who had volunteers try three variations of the same diet.

The findings do not mean you should gorge on meat or that carbs should be shunned.

The study – involving 159 adults with borderline or mild high blood pressure – found the best results, however, with diets that replaced some carbohydrates with protein such as nuts and dairy, or with healthy fats, such as olive oil.

All three diets were low in saturated fats and required plenty of fruits and vegetables, and all improved blood pressure and cholesterol readings.

Adopting any of them would be beneficial – and a big change for most North Americans, said lead researcher Dr. Lawrence Appel of Johns Hopkins School of Medicine.

“Most people aren't following anything close to any of these,” he said, adding that the bottom line is: “You can eat healthy in three different ways, and two of them are a bit better than the other.”

All participants tried each of the diets for six weeks, eating meals prepared in a research kitchen and taking a few weeks' break before starting the next diet.

The volunteers' average blood pressure was borderline high – 131 over 77 before starting the study. It fell by an average of about 8 points while they were on the carbohydrate diet, 9.5 points on the protein diet and 9.3 points on the healthy fats diet.

Levels of LDL cholesterol, the bad kind, measured 129 on average at the start; 100 is considered optimal. LDL levels fell an average of almost 12 points on the carb diet, about 14 points on the protein diet and about 13 points on the healthy fats diet.

Those reductions most likely would translate into less heart disease if the diets were widely adopted, the researchers said.

They estimated that for every 100 people with mild high blood pressure, there would be one less heart attack over 10 years for those on the protein or healthy fats diet, compared with the more carb-friendly diet.

The study, funded by the U.S. National Institutes of Health, was prepared for presentation Tuesday at an American Heart Association conference in Dallas and is published in Wednesday's Journal of the American Medical Association.

A JAMA editorial about Dr. Appel's research questioned whether people in the real world would stick to the diets, since they would have to buy and prepare their own meals.

“Longer trials examining actual cardiovascular event outcomes will be needed to convince a skeptical public of the benefit of yet another unique and difficult-to-achieve dietary regimen,” editorial author Dr. Myron Weinberger of Indiana University said.

Dr. Eva Obarzanek, a co-author and researcher at the National Heart, Lung and Blood Institute, said the results show people “don't have to be restricted. If they have a certain preference, they should know that they can follow any of these.

“None of these diets are extreme,” she said. “These are well-rounded studies.”

Rachel Johnson, a University of Vermont nutrition professor, said the results refine “what we already know. It's not a huge about-face.”

In the same edition of the Journal, a study found that high doses of the cholesterol-lowering drug Lipitor were no better at preventing recurrent heart attacks and heart-related deaths than regular doses of the competing drug Zocor. The study was funded and conducted by Lipitor's maker Pfizer Inc.

By Lindsay Tanner

Posted in the Globe and Mail

Controlling What You Eat

2005-11-02T21:59:00.000-08:00

Watch that plate, is it to full?

Among the biggest criticisms of the old pyramid was that while it may have suggested what to eat, it never really told us how much.

We can't get into too much trouble in categories like fruits and vegetables, where many Americans ran amok was in the section labeled "grains."

People just didn't know what a whole grain was, so they ended up eating a ton of white bread, white rice, and pasta, all the time thinking they were doing the right thing.

The New Pyramid guidelines clearly spell out that of the 8 ounces of grains needed every day, at least half should be whole grains, foods like oatmeal, whole-grain bread, brown rice, and whole-grain cereals.

Nutritionist Samantha Heller, MS, RD, a senior clinical nutritionist at NYU Medical Center in New York.

Technologically Challenged?

2005-10-29T20:58:00.000-07:00

For those who don't have access to a computer, the government says they will release an old-fashioned pen and pencil version we can all use to calculate what our food intake should be.

While the algorithm used to determine our food intake is under some scrutiny.

The requirements for a man in his mid-40s, for example, can be identical to that of his 15 year old son.

Experts say the overall message here is a good one.

Namely, that we need to take an individual look at what and how much we are eating.

Sometimes we try to make things to complicated with all of the infomation that is out there.

The basic thing is, we are eating more than we need, and as a result we are getting to be a much heavier society, with not enough exersize to burn off the extra calories we are putting into our bodies.

They were trying to be adaptable, and that's always a difficult thing when you are dealing with millions and millions of people.

The Fruit and Veggie Challenge

2005-10-26T22:53:00.000-07:00

Experts help you learn just what you need to know,to stay within the government's new food guidelines.

"Have a bowl of oatmeal cereal for breakfast and you have two servings.

Eat your lunch on two slices of whole wheat bread and you have two more servings. you've made your whole-grain requirement for the day.

Once you've figured out how much of each food group you need each day, you can figure out how to meet these requirements. And meeting these requirements may also be easier than you think.

"Most people eat at least a cup of salad at a time, so if you eat one with lunch, you've got two servings of vegetables; add a half cup of another vegetable with dinner and you are there."

For breakfast, she suggests drinking just 4 ounces of a whole juice. grab an apple for an afternoon snack, which can fill your fruit requirement for the day.

"It's really not that difficult if you just stop to think about it,"

That, is precisely what the new pyramid was designed to help us do.

The 'real life' take-home message is to make wise food choices, whenever possible opting for the most nutrient dense foods.

Watch your portion sizes, and get some exercise every day. That's all you really need to remember.

Pyramid message 2

2005-10-23T21:57:00.000-07:00

The second new message:

No single eating plan is right for all people.

While getting that point across now involves navigating through 12 different pyramids .

For men, women, and children of varying weights and ages , experts say the suggestion here is simpler than it seems.

"The basic message is that not all people need the same amount of food.

For example, if you are overweight then you need to consume less food than someone your same age and gender who is not overweight.

To help us figure out which pyramid has our name on it, the web site offers a program, found at http://my.webmd.com/click?url=http://www.mypyramidtracker.gov.

Here you enter your age, weight, sex, and activity level, to find out what you need to eat as well as track it.
Or you can simply go to WebMD's special report on The New Food Pyramid and check out the charts and information on each food group to help you figure out how much you should eat each day

10,000 Steps a day

2005-09-21T08:55:00.000-07:00

The Food Pyramid:

If there is one new message today's pyramid is shouting the loudest, it's that we should not view a healthy diet in terms of food alone.

While experts have always touted the benefits of exercise.

The new pyramid, complete with a figure running up the side over a set of steps, is there to remind us that healthy eating and exercise are now married for life.

Essentially the message here is move your body.

The goal is to remind us of the importance of making movement a part of our everyday life and not just something we reserve for an hour once or twice a week at a gym," says Jyni Holland, MS, RD, co-author of The Complete Idiot's Guide to Weight Loss Tracker.

While for most people even just the word "exercise" conjures up images of expensive equipment and pricey personal trainers.

Getting in our now-requisite quota of "daily moves" does not have to mean plunking down big bucks to sweat in a room filled with perfect strangers.

"The goal is for each of us to take 10,000 steps a day -- and you can do that by simply getting off the bus two blocks before your stop, taking the stairs for a few flights, and bypassing the parking spot closest to the mall and looking for a space three or four rows back.

Even doing routine housework like washing windows or vacuuming or mowing the lawn or pulling weeds -- these are the 'real life' ways to incorporate exercise into our daily living.

A pedometer can keep track of your number of steps and help motivate you to keep going.

New Food Guide confusing?

2005-09-19T18:52:00.000-07:00

Unfortunately, make just one visit to www.mypyramid.gov and you'll soon discover that making your food choices might seem like it's easier said than done.

Indeed, among the criticisms that surfaced since the pyramid debuted is that the new system is simply too confusing to be of much use.

"The new design does not clearly communicate which foods Americans should be eating more of (fruits, vegetables, whole grains, low-fat dairy, lean meat, and beans), or what Americans should be eating less of (refined grains, whole milk, cheese, hamburgers, and soda).

"I think it's immediately more confusing and a little hard for some people, but I think that years down the road it will prove beneficial," Nonas tells WebMD

At the same time, other experts say that by mastering just a little bit of a learning curve, all Americans can gather some vital data from the pyramid.

The information from the pyramid just might help us turn around some nasty eating habits, as well as our burgeoning obesity epidemic.

food guide colors

2005-09-18T20:51:00.000-07:00

The Rainbow of Colors

These specifics include brightly colored vertical stripes, each representing one of six food groups:
Grains (orange -- and the widest stripe),
Vegetables (green),
Fruits (red),
Oils (yellow -- and the thinnest stripe),
Milk -- including most foods made from milk (blue),
Meat & beans (purple).

The stripes are also engineered to be wider at the bottom and narrower at the top, ostensibly to drive home the idea that not all foods within that group are of the same value.

"The idea is to make us aware of not only food groups, but choices within those groups," says Nonas, who points out that an apple pie and an apple might fall within the same food group but not have equal nutritional value.

New Food Guide

2005-09-17T20:49:00.000-07:00

They've tossed it on its side and added a rainbow of colors.

But that's just the beginning of the changes for the U.S. government's new Food Pyramid.

But if you're like many of us, you may be wondering, "What was wrong with the old pyramid?"

Is everything they told us before no longer true?

The good news is that experts say the new guidelines themselves are quite similar to the old, with the graphic changes in the pyramid simply being more representational of what those guidelines are.

"There was nothing wrong with the old pyramid, except that it left too much open for interpretation.

The new pyramid is more specific and more reflective of what the guidelines actually say," says nutritionist Cathy Nonas, MS, RD, director of diabetes and obesity programs at North General Hospital in Harlem, N.Y.

Anatomy of a Cherry

2005-08-28T06:29:00.000-07:00

It may taste sinfully decadent, but this fat-free ruby-red fruit is low in calories (one cup has just 90), and packed with fiber and vitamin C.

Adding fruit, such as cherries, to your diet can help lower blood pressure and risk of stroke.

That's because they are naturally sodium-free and a good source of potassium -- 1 cup provides about 9% of our RDA.

Another bonus:

Cherries have two kinds of phytonutrients -- quercetin and anthocyanidin -- both of which are powerful antioxidants.

Did you know there are two distinct cherry species?

Sweet cherries are the ones you buy fresh in the market, tart are typically canned or frozen and pie-ready.

Shake a tart cherry tree during its short fruiting season and you'll have some 7,000 cherries -- enough for about 28 pies.

Fruit Alternative
Grab an apple, another great source of phytonutrient antioxidants and fiber. Bonus: Apples contain the mineral boron, which boosts bone health.

Cran-Cherry Cooler
Makes 2 smoothies
1 cup reduced-calorie cranberry juice cocktail1 cup frozen or fresh pitted cherries
1 cup raspberry sorbet or sherbet
6 ounces low-fat vanilla yogurt
2 tablespoons ground flaxseed1-2 cups ice cubes or crushed ice

1. Add all ingredients in a blender or large food processor.
2. Blend on highest speed until smooth, about 10 seconds.
Scrape sides of blender and turn on blender for 5 seconds more.
3.Pour into two glasses and enjoy!

Per smoothie: 296 calories, 6 g protein, 61 g carbohydrate, 4 g fat, 6 mg cholesterol, 6 g fiber, 63 mg sodium. Calories from fat: 12%.

SOURCE: The Flax Cookbook by Elaine Magee, MPH, RD

Lighten up your cooking by going to http://www.webmd.com/

Phantom Cooks

2005-08-22T17:49:00.000-07:00

Times have certainly changed.
Home cooking used to involve thawing meat, peeling and slicing vegetables and planning on the time it takes for everything to cook.

These days - so many recent television commercials would have us believe - home cooking is as easy as pouring a bag of frozen “Pot Roast with Vegetables” into a frying pan to reheat.

Or pulling a package of freeze-dried “shelf” noodles out of the pantry and heating some water.

Have We Really Forgotten How to Cook?

The answer is, in part, “yes.”

According to “Supermarket Guru” Phil Lempert, the food consumer in 2003 is “a shopper with no time and no cooking skills.”

In spite of increased sales of gourmet ingredients, kitchen gadgets and cookbooks, almost 2/3 of the American population (representing a variety of ethnic groups, backgrounds and generations) can no longer tell the difference between “cooking” a meal and “assembling” it.

Why?
There was no one to teach them.

The average shopper today, Lempert says, likely never learned to cook or saw a parent make a meal from scratch.

And with so many meal options - fast food, supermarket meals, and “healthier” fully-prepared restaurant meals available for delivery - why would anyone learn?

IN THE HOLE! Golf

Healthy eating

2005-08-07T10:29:00.000-07:00

Make healthy eating and physical activities fun!

Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like.

Be adventurous - try new sports, games, and other activities as well as new foods.
Try some of the recipies from other cultures, French cooking with different wines as well as Italian, Asian, and from other countries you have never tried. It can be fun as well as educational.

You'll grow stronger, play longer, and look and feel better!

Set realistic goals - don't try changing too much at once.

Eating is like a Puzzle

2005-08-04T07:35:00.000-07:00

A healthy eating style is like a puzzle with many parts.

Each part, or food, is different.
Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre.

There is a place for all these foods.
What makes a diet good or bad is how foods fit together.
Balancing your choices is important.

Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.

Carbohydrates vs proteins

2005-08-03T15:34:00.000-07:00

If you have been watching the new lately you will have seen that another fad has bit the dust, the High protein Diets has fallen into disrepute and the promoter is going bankrupt.
This Diet has done a lot of damage to a lot of people, health wise.
They had a great Marketing scheme going and a pile of people looking for the quick fix to weight problems got caught in the hype.

It seems that we have to go back to the old tried and true method.

Eat more grains, fruits, and vegetables.

These foods give you carbohydrates for energy, plus vitamins, minerals, and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels, and PITA. Spaghetti and oatmeal are also in the grain group.

Join in physical activities at school or where ever you are.

Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.

Nutrients for your Body

2005-07-28T17:33:00.000-07:00

Balance your food choices

Don't eat too much of one thing.

You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully.

You just have to be smart about how often and how much of them you eat.

Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods.

Stay in shape, get out with friends or family.

Being active is much more fun with friends or family.

Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

Healthy Life Choices

2005-07-24T17:32:00.000-07:00

Snack Smart

Snacks are a great way to refuel.

Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal.

If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking.

Work up a sweat

Vigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best.

Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing.

Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

Healthy Life Style Tips

2005-07-22T14:30:00.000-07:00

1. Start Your Day With Breakfast

Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school.

Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza.

2. Get Moving

It's easy to fit physical activities into your daily routine.

Walk, bike or jog to see your friends.

Take a 10 minute activity break every hour while you read, do homework or watch TV.

Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

Shop For Groceries Alone

2005-07-20T16:25:00.000-07:00

There are pluses and minuses to shopping with your kids.

Do most of your major shopping with out the kids, but make a point to take them on short shopping trips to teach them which foods are healthy.

Teach them the value of healthy foods and which foods to ignore.

It takes time and effort to do this but you will be surprised at how fast they learn what is good for them and what is not so good.

This does not stop them from wanting the latest thing seen on TV.

Teach them how to read a label and what to look for, they will enjoy the use of this new skill but be patience with them as they will take some time.

Make sure they are well fed before you take them shopping, this is a good job for dad.

If possible take them early saterday morning, for a period of no more that 30 minutes.

When You Take Your Groceries HomeTo keep your foods fresh, take them home and refrigerate or freeze your purchases right away. Be sure to throw out any food that is too old to eat.

Red Meat and Poultry Shopping

2005-07-19T16:56:00.000-07:00

When you shop for meat, choose wisely.

Seafood and fish contain the healthy oils we need. Fish should have a fresh smell and firm flesh.

Read the labels of packaged red meats, some may be "enhanced" with injected water, flavorings, and preservatives that you don't need.

Poultry is often a good choice, but remember that grocery store birds usually have a lot of fat.

Meat color is not the best indicator of it's freshness. Pay attention to the odor and the feel of the meat.

It should smell fresh, and not be sticky or slimy. Check the date on the label as well.

You may wish to check out the local butcher shops. Look for shops that carry organic meats, or at least meat from animals that were raised on grass or free-range.

If your grocery store has a bakery, chose real whole grain breads, not white breads. Leave the pastries alone. Stay away from the snack aisle and the soda aisle.

did you know?

When a source of Vitamin C (orange, lemon, grapefruit, strawberry, tomato, potato, etc.) is eaten with meat or cooked dry beans, the body makes better use of the iron in the protein food.

Fruits and Vegetables

2005-07-18T07:03:00.000-07:00

Choose fruits and vegetables that are firm, ripe, and unblemished

Look out for mold, especially on berries and produce packed tightly together in small boxes.

Avoid potatoes that have a green tint to their skins. Store them in a cool dry place.

Buy only the amount of produce you need for a few days so the fresh produce does not go bad in your refrigerator.

If you can't find the fresh produce you need, or you need to store for a longer time, you should buy frozen fruits and vegetables rather than canned foods.

Frozen foods hold their food nutrition better, and contain less sodium than canned foods.

Healthy Shopping

2005-07-17T18:07:00.000-07:00

Eat before you go Shopping.

Make a list and take it with you to the store (sometimes we make the list and forget it, then we try to remember what was on it and come home with some of the stuff we already have).

If you shop when you are hungry, you are more prone to make impulse purchases that may not be healthy.

Having a list when you shop is good because it keeps you focused on the healthy foods you need.

When you make your list, plan the meals you want to prepare for the next few days.

Look around your kitchen to see what you have on hand, and write down all the healthy foods and ingredients you need.

The healthiest foods such as fresh produce and unprocessed meats tend to be placed around the perimeter of the store, while the unhealthy processed foods are usually in the middle aisles.

Cooking, is it done?

2005-07-12T07:22:00.000-07:00

Many factors affect baking times:

The temperature of the ingredients. Whether the pan is shiny or dull. The accuracy of your oven. (buy an oven thermometer and check at low, medium and high temps, note the results in your favorite cook book)

Since it's impossible to give exact baking times, a good recipe gives a range of time.

Check early.

A few minutes of extra cooking can make the difference between brownies that are moist and those that are dry and crumbly.

Or a roast that's moist and tender, and meat that's tough and chewy, simply because it has been overcooked

So cookbooks are wonderful, but there's much that recipes don't tell you about cooking.

Understanding how ingredients interact and the logic behind techniques helps you cook successfully.
Once you know what makes a recipe work, you can fill in the gaps yourself.

If you are already accomplished in the kitchen, understanding the science behind cooking is the ideal foundation for making changes and creating new recipes.

Cooking Weather

2005-07-08T21:13:00.000-07:00

Your surroundings may affect the final product.

Recipes for meringues, for instance, made by beating egg whites with sugar, look simple. They go together very easily.

It also helps to know that they're best made on dry days.

Sugar dissolves into the egg whites as you beat them.

Then as sugar attracts moisture from the air, you'll notice little beads of syrup form on the surface of the baked meringue.

If meringues sit on the counter on a humid afternoon, or if they're stored in the damp atmosphere of your refrigerator, they can become as sticky as the weather.

Low Fat Muffins

2005-07-06T07:10:00.000-07:00

Those low-fat muffins look great in the photo and the instructions simply say to "stir the ingredients together." And so you do.

In fact, you give the batter a little extra stir so those muffins will be even better.

What the recipe doesn't tell you is that stirring develops gluten, which gives strength and elasticity to batters and doughs.
While these qualities are important in doughs made with yeast, strength and elasticity are not desirable in quick breads.

Muffins and biscuits need a tender framework that rises quickly as baking soda and baking powder give off carbon dioxide.

Stirring is even less optimal in low-fat, low-sugar baked goods, because both sugar and fat are tenderizers.
When you reduce tenderizers, keep structure-builders to a minimum too. In this case, stir as little as possible after the flour is added.

http://www.exploratorium.edu/

Sugar in baking

2005-07-03T12:12:00.000-07:00

Two of the great myths of working with food are that all recipes are good, and that flops are usually the fault of the cook.

It's a relief to learn that recipes often fail for reasons that have little to do with cooking skills.

Let's look at several factors that help guarantee success in the kitchen.
A good recipe is balanced.

In cakes, cookies, muffins, and pastry, the best recipes are cleverly designed so ingredients that tenderize don't overpower those that create structure.

When a cake flops, for instance, it's sometimes because the recipe calls for too much sugar.

While appealing to one's sweet tooth is important, too much sugar creates a batter so tender that it's too fragile to support the volume of the rising cake.

So it falls before it sets, and that has far less to do with your cooking expertise than that of the recipe writer.

Be aware that not all recipes are good recipes.

www.exploratorium.edu/cooking/icooks/7-02_article.html

Potato Soup

2005-07-01T08:13:00.000-07:00

Potato Soup with Tarragon
Source: Better Homes and Gardens
Preperation time is about 10 min. and Cook in 20 min.

Ingredients

2 cups water,
2 cups cubedpeeled potatoes
1/2 cup sliced green onion
1 tablespoon instant chicken bouillon granules
1-1/2 teaspoons snipped fresh tarragon or 1/2 teaspoon dried tarragon, crushed
1 clove garlic, minced
1/8 teaspoon pepper
1 cup buttermilk
Fresh tarragon or fresh savory (optional)
Directions
1. In a large saucepan combine water, potatoes, green onion, chicken bouillon granules, tarragon, garlic, and pepper. Bring to boiling. Reduce heat and simmer, covered, for 20 to 25 minutes or until potatoes are very tender. Cool.
2. Drain the potatoes, reserving the liquid. Mash potatoes. Gradually stir in the reserved liquid. Stir in the buttermilk. Transfer mixture to a bowl; cover and chill for at least 4 hours or up to 24 hours.
3. To serve, ladle chilled soup into bowls. If desired, garnish each serving with additional tarragon or savory. Makes 6 to 8 side-dish servings.

Nutritional Information

Nutritional facts per serving

calories: 68,
total fat: .5g, saturated fat:
0g, cholesterol:
1mg, sodium:
599mg, carbohydrate:
14g, fiber:
1g, protein:
2g, vitamin A:
1%, vitamin C: 10%,
calcium: 6%, iron:
2%, starch:
1 diabetic exchange

Tips on Leftovers

2005-06-22T07:30:00.000-07:00

Always use clean utensils and storage containers for safe storage.

Divide large amounts of leftovers into small, shallow containers for quick cooling in the refrigerator.

Avoid placing large pots of gravy in the refrigerator to cool since it will likely take until the next day for this amount of food to cool.
To store in the refrigerator, wrap cooked meat in plastic wrap or aluminum foil, or store it in a tightly covered container and use within two to three days.
For frozen storage, wrap meat in aluminum foil or freezer paper and use within two to three months.
If you may have kept the food refrigerated for too long, throw it out.
Never taste food that looks or smells strange to see if you can still use it.

Reheating Foods:

Reheat thoroughly to a temperature of 165 °F or until hot and steaming. Soups and gravies should be brought to a rolling boil

BODYBUILDING PROTEIN

SAFETY TIPS FOR MEATS

2005-06-16T21:29:00.000-07:00

If you follow these Safety Tips you should have no problem with the meat you prepare and cook.

Cleanliness:

Always wash hands thoroughly with soapy water before preparing foods and after handling raw meat.
Don’t let raw meat juices touch ready-to-go foods either in the refrigerator or during preparation.
Don’t put cooked foods on the same plate that held raw meat.
Always wash utensils that have touched raw meat with hot, soapy water before using them for cooked meats.
Wash counters, cutting boards and other surfaces raw meats have touched.
These surfaces may be sanitized by cleaning with a solution of 1 teaspoon chlorine bleach per quart of water.

Thawing:

Thaw uncooked meat in the refrigerator or in cold water. NEVER thaw meat at room temperature.

Marinating:

Marinate food in the refrigerator, not on the counter.
Discard the marinade after use because it contains raw juices, which may harbor bacteria.
If you want to use the marinade as a dip or sauce, reserve a portion before adding raw food.

Partial Cooking or Browning:

Never brown or partially cook meat, then refrigerate and finish cooking later, because any bacteria present would not have been destroyed.

It is safe to partially precook or microwave meat IMMEDIATELY before transferring it to a hot grill or oven to finish cooking.

Serving:

Hold hot foods above 140 °F and cold foods below 40 °F.

Never leave foods, raw or cooked, at room temperature longer than two hours.

On a hot day with temperatures at 90 °F or warmer, this decreases to one hour.

MICROWAVE COOKING

2005-06-15T19:24:00.000-07:00

Safe temperatures for cooked meat

2005-06-13T19:21:00.000-07:00

Recommended internal temperatures for Meat

Most pathogenic bacteria are destroyed between 140 °F and 160 °F. However, for best quality, meat and poultry require various temperatures for "doneness."

Ground meats must be cooked thoroughly to kill harmful bacteria.

Unlike whole muscle meat, which is sterile inside, the grinding process exposes the interior meat to bacteria on the surface, in the air, on equipment or on people’s hands.

To kill these bacteria, food safety experts have one major rule of thumb, which is to cook ground meat to at least 160 °F.

This simple step offers the best protection that consumers can have to serve ground products safely.

Rare Hambergers may be what you like, but there is good is a higher rate of food poisoning from not fully heated ground meat.

Calibration of a Thermometer

2005-06-12T08:20:00.000-07:00

Tips for Thermometer Use:

Use an "instant-read" thermometer to check patty temperatures. They are designed to be used toward the end of cooking time and register a temperature in about 15 seconds.

If a meat patty is not thick enough to check from the top, insert the thermometer in sideways.
The thermometer should penetrate the thickest part of the food.

To check the calibration, place the stem in a cup of boiling water. If correct, it will read 212 °F. Most thermometers have a calibration nut under the dial that can be adjusted.
Wash the thermometer after each use.

Where to Stick the Thermometer

2005-06-11T08:19:00.000-07:00

Before using a food thermometer, read the manufacturer’s instructions.

The instructions should tell how far the thermometer must be inserted in a food to give an accurate reading. Most thermometers also come with instructions on how to recalibrate the thermometer.

If instructions are not available, check the stem of the thermometer for an indention, or "dimple" that shows how deep it must penetrate the meat to get an accurate reading.

Most digital thermometers will read the temperature in a small area of the tip.

Dial types must penetrate 2 to 3 inches into the food.

Most thermometers available will give an accurate reading within 2 to 4 °F. The reading will only be helpful, however, if the thermometer is placed in the proper location in the product.

If inserted incorrectly, or if the thermometer is placed in the wrong area, the reading will not accurately reflect the internal temperature of the product.

In general, the thermometer should be placed in the thickest part of the food away from bone, fat or gristle.

For whole poultry, insert in the inner thigh. When the food being cooked is irregularly shaped, such as may be the case with a beef roast, check the temperature in several places.

Remember: After each use, wash the stem of the meat thermometer thoroughly in hot, soapy water.

Checking the meat with a Thermometer

2005-06-10T19:18:00.000-07:00

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When should the thermometer be inserted — at the beginning of the cooking time or the end?

Inserting the thermometer will be determined by the type, ovenproof or instant-read.

The important thing is to use a meat thermometer, no matter how the food is prepared — roasted, broiled, fried.

An ovenproof thermometer may be inserted into the food at the beginning of the cooking time and remain there throughout cooking.
The temperature indicator will rise slowly as the food cooks.

Instant-read thermometers are not designed to stay in the food during cooking.

If you are using an instant-read thermometer, pull the meat or poultry out of the oven far enough to insert the stem about 2 inches into the thickest part of the food but not touching bone. The temperatures should register in about 15 seconds.

Cooking Meat and Poultry

2005-06-09T07:16:00.000-07:00

A Meat Thermometer Can Help:
Prevent foodborne illness;
Cook foods to a safe temperature;
Prevent overcooking; and hold hot, cooked foods safely.

Use a meat thermometer EVERY time you cook raw foods; reheat leftovers; and hold hot, cooked foods for serving.

Which type of themometer is the one for your needs?

There are several types of meat thermometers available at grocery, hardware or kitchen supply stores.

The type of thermometer determines when it should be inserted in the meat.

Make sure the thermometer you buy is designed for meat and poultry, not for candy or appliances.

Regular, Ovenproof Types: These go into the food at the beginning of the cooking time and can be read easily.

Instant-Read and Digital Types:

These are not intended to go in the food in the oven, but give you a quick reading when inserted into the cooked food, and can be read easily.

Pop-Up Types:

These are commonly found in poultry, but may be purchased for other types of meats.

Microwave-Safe Types:

These are especially designed only for microwave ovens.

Cooking Meat

2005-06-07T07:15:00.000-07:00

The temperature at which different pathogenic bacteria are destroyed varies, as does the "doneness" temperature for different meat and poultry products.

A roast or steak that has never been pierced in any way during slaughter, processing or preparation and has reached an internal temperature of 145 °F is safe to eat.

A consumer looking for a visual sign of doneness might continue cooking it until it was overcooked and dry.

A consumer using a thermometer can feel reassured the food has reached a safe temperature.
Likewise, poultry should reach at least 160 °F throughout for safety.

At this temperature the meat has not reached a traditional "done" texture and color, and many consumers prefer to cook it longer to higher temperatures. (The red color of poultry does not change to the expected cooked color of white until temperatures are well above 160 °F.)

A thermometer should also be used to ensure that cooked foods are held at a safe temperature (below 40 °F or above 140 °F) until served.

Thermometer Cooking

2005-06-05T20:14:00.000-07:00

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Using a thermometer is the only reliable way to ensure safety and to determine the "doneness" of most foods.

To be safe, a product must be cooked to an internal temperature high enough to destroy any harmful bacteria that may have been in the food.

Recent research has shown that color and texture changes are not reliable indicators to ensure that all bacteria have been destroyed.
For example, ground beef may turn brown before it has reached a temperature at which bacteria are destroyed.

A consumer preparing hamburger patties and depending on visual signs to determine safety by using the brown color as an indicator is taking a chance that pathogenic microorganisms may survive.

A hamburger cooked to 160 °F, regardless of color, is safe.

Cooking Meat

2005-06-04T21:11:00.000-07:00

Cooking Meat Safely

USE A MEAT THERMOMETER

One of the critical factors in controlling bacteria in food is controlling temperature.

Pathogenic microorganisms grow very slowly at low temperatures multiply rapidly in mid-range temperatures, and are killed at high temperatures.

For safety, food must be cooked thoroughly.

It is essential to use a thermometer when cooking meat to take the guesswork out of cooking and to assure that a safe temperature has been reached to destroy harmful bacteria such as salmonella and E. coli .

chemicals and additives in bread

2005-06-01T21:42:00.000-07:00

Have you ever read the ingredients label on a commercially mass produced loaf of bread?

How many can you recognize, let alone pronounce?

Many of the chemicals and additives used in commercial food have been proven toxic and carcinogenic, or at the very least, unhealthy.

Commercial breads have minimal nutritional value—despite their healthy/natural-sounding names.

Do not judge a bread by its title.

Rustic Grains

2005-05-30T08:11:00.000-07:00

The Return of Rustic Grains

Rustic bread grains have become more popular as well.
They are increasingly being combined with wheat and rye in multigrain breads.

In addition, they are being used individually to make bread for people who are allergic to wheat and rye.

Artisan Baking

2005-05-29T11:21:00.000-07:00

D i d Y o u K n o w ?

The tradition of Challah and other kosher, yeast-leavened breads can be traced back to the Ancient Hebrew belief that breads leavened with sourdoughs were impure due to the fermentation.

Artisan Baking
Over the past two decades, the interest level in healthy, organic, traditional foods has increased dramatically in the US. Like meat, fruits and vegetables, commercially produced bread has come under scrutiny.

In response, traditional European bakeries have been launched in the US with considerable success.

These bakeries use traditional ingredients, techniques and equipment, such as whole meal grains, sourdough leavening, manual dough preparation and stone-hearth baking to produce a wide range of healthy breads.

D i d Y o u K n o w ?

In Ancient Egypt, bread was used as a form of currency.

baking bread

2005-05-28T07:40:00.000-07:00

The Mill, the Bake House and the Bakery

As discussed before, leavened bread, unlike porridge and flat cakes, was usually prepared outside of the family home.

The process of making bread required equipment and specialized skills beyond the reach of the average household.

Interestingly, bread was not, as a rule, prepared in bakeries.

Until well into the Middle Ages, bakeries (establishments that sold and distributed bread) were generally kept separate from bake houses (facilities that baked bread).

The principal reasons for this tradition were highly practical in nature: fire prevention, logistics and cost management.
Like most structures, private homes and bakeries were made of highly flammable materials.

Large bread-baking ovens were serious fire hazards.
To protect life and property, bake houses were located away from inhabited areas.

They were often constructed near rivers.
This practice had two main benefits. Water was ready at hand for putting out fires, preparing doughs and cleaning purposes. In addition, bake houses were frequently located next to water-powered mills where flour was produced.

This reduced the time and expense of transporting flour.
Ovens and related baking equipment were also expensive.

Bake houses were often owned by wealthy feudal lords or businessmen.
They allowed the bakery owners of the region to use their facilities in a communal fashion on a fee-basis or in exchange for provision of bread.

This widespread practice made the cost of producing bread much lower for the individual bakery owners

The Staple of the Table

2005-05-27T07:38:00.000-07:00

Leavened bread became the staple food, particularly of the masses, though flat cakes and porridges in particular were still widely consumed.

Workers took hunks of bread into the field to sustain themselves throughout the day.

At the table, thick slices of bread known as trenchers were served with a variety of dishes, often forming the centerpiece or base of a meal.

Long before John Montagu, the fourth Earl of Sandwich, made his famous innovation of adding a second slice on top in the 1700s, bread was commonly served as a base for meats and sauces.

Certain soups and stews were poured on top of bread placed inside a bowl or dish.

Rome and Beyond

2005-05-26T08:36:00.000-07:00

Greek settlements in Gaul predated Roman control of the area.

The Greeks brought the tradition of beer making to Gaul, as well as their baking techniques.

Bakers in Gaul began using beer yeast to improve the rising action of certain breads.

Greek bakers dominated the bread trade in Rome.

They established a strict guild system for their craft in Rome, extending a tradition that dated back to 800 BC in Greece.

Through the expansion of the Roman Empire, Greek baking traditions influenced a vast area of the world, especially Western Europe.

In time, France would assume the leadership position in the craft of making bread (as well as wine) formerly held by Greece.

Greek Innovations

2005-05-25T19:34:00.000-07:00

Culinary historians credit the Greeks for developing bread baking into an art.

Proper front-loaded bread ovens originated in Ancient Greece.

The Greeks created a wide variety of doughs, loaf shapes and styles of serving bread with other foods.
Baking developed as a trade and profession as bread increasingly was prepared outside of the family home by specially trained workers to be sold to the public.

The Greeks also pioneered sweetbreads, fritters, puddings, cheesecakes, pastries, and even wedding cakes.

Often prepared in symbolic shapes, these products were originally served during special occasions and ceremonies.

By 300 AD, the Greeks had developed over seventy different kinds of bread.

The first true breads

2005-05-24T19:39:00.000-07:00

The first true breads were probably developed in the Mediterranean area and Middle East around 2500 BC when fermented doughs (sourdoughs) were added to flour to make flat cakes rise when baked.

Like many innovations, sourdough leavening probably came about by accident.

An early improvement on baking bread on top of coals or griddles was the addition of a clay bell-shaped dome that enveloped the baking dough.

This insulation technique improved the rising action and cooked the dough more evenly.
Baking molds and ovens further refined this process.

The Ancient Egyptians baked breads in stacked molds placed in an oven.

The Assyrians used a different approach all together:

They placed doughs in heated earthen pots that were sealed and buried in the ground.

The First Foods Made from Grains

2005-05-23T11:58:00.000-07:00

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Wheat and barely have been discovered at Jericho (in modern Jordan), the oldest known site of human civilization, which dates back to 10,000 BC.

However, millennia would pass before bread was developed as we know it today.

Whole or cracked grains were first eaten raw or after being dried, like modern seeds and nuts.

The direct predecessors of bread were porridges (grains mixed and cooked with water) and flat cakes (doughs baked directly on coals, or on heated stones and tiles).

Various forms of porridge or mush are still eaten daily by a large percentage of the earth's population.

Ancestors of early flat cakes are still common today in the form of crepes, pita, rice cakes, papadum, fritters, nan, pancakes, tamales, and, of course, pizza.

The Twin Births of Cultivation and Civilization

2005-05-22T20:23:00.000-07:00

The development of grain cultivation is closely linked to the cultural history of humankind.

Indeed the original meaning of the word culture is cultivation.
As we all recall from our history classes, humans lived as wandering hunter-gatherers for eons.

The first civilizations arose as humans developed agriculture and animal husbandry.

These monumental innovations enabled humans to live in permanent settlements because they provided adequate food production to sustain life in a fixed location.

Since the dawn of civilization grain products have formed the base of the human diet.

Starch

2005-05-21T15:02:00.000-07:00

Starch, a carbohydrate that makes up about 70% of flour by weight, also gets in on the act.

When starch granules are attacked by enzymes present in flour, they release the sugars that yeast feeds on.

Starch also reinforces gluten and absorbs water during baking, helping the gluten to contain the pockets of gas produced by the yeast.

Sometimes, a baker will let the dough rise several times, allowing the gluten to develop more completely and the yeast to add more of its flavors.

When the dough is finally cooked—either in an oven, over a fire, or in a steamer, depending on what kind of bread you’re baking—the yeast inside it continues feeding, and the pockets of gas in the dough continue to expand.

As the temperature of the cooking dough rises, the yeast eventually dies, the gluten hardens, and the dough solidifies. Et voilà! Bread!

Leavening agents

2005-05-20T21:45:00.000-07:00

Leavening agents would just be bubbling brews without something to contain them.

Here’s where flour comes in.
There are lots of different types of flour used in bread, but the most commonly used in raised bread is wheat flour.

This is because wheat flour contains two proteins, glutenin and gliadin, which, when combined with water, form gluten.

As you knead the dough, the gluten becomes more and more stretchy.

This gum-like substance fills with thousands of gas bubbles as the yeast goes to work during rising.

Yeast

2005-05-19T21:06:00.000-07:00

Yeast, on the other hand, is a live, single-celled fungus.

There are about 160 species of yeast, and many of them live all around us.

However, most people are familiar with yeast in its mass-produced form:
the beige granules that come in little paper packets.

This organism lies dormant until it comes into contact with warm water.

Once reactivated, yeast begins feeding on the sugars in flour, and releases the carbon dioxide that makes bread rise (although at a much slower rate than baking powder or soda).

Yeast also adds many of the distinctive flavors and aromas we associate with bread.

Baking powder

2005-05-18T22:31:00.000-07:00

Baking powder or baking soda work quickly, relying on chemical reactions between acidic and alkaline compounds to produce the carbon dioxide necessary to inflate dough or batter (more on this later).

Baking powder and baking soda are used to leaven baked goods that have a delicate structure, ones that rise quickly as carbon dioxide is produced, such as quick breads like cornbread and biscuits.

Bread

2005-05-17T21:24:00.000-07:00

Bread is the most basic of foods, but it’s also one of the most complex.

Each time you bake bread, you choreograph a complex dance between flour, water, and a leavener.

How do these elements interact to give us the loaves, rolls, and flatbreads we love?

From Chinese baozi to Armenian lavash, bread comes in thousands of forms.

What do they have in common?

On the most basic level, they all involve cooking a mixture of milled grains and water.

Leaveners come in two main forms: baking powder or soda and yeast.

Soy

2005-05-16T14:37:00.000-07:00

Go for soy milk (preferably fortified), tofu and meat alternates made from soy to obtain a host of benefits including anticancer action and blood cholesterol lowering.

As kidney function may decline with increasing age, soy is easier on kidneys than protein derived from animal products.

Opt for at least one serving of soy a day.

A cautionary note for women with certain types of breast cancer: it’s best to speak with your physician about whether soy is right for you.

Tomatoes

2005-05-15T17:01:00.000-07:00

Tomato products, chock full of lycopene, the pigment that gives tomatoes their red colour, have been shown to decrease the risk of prostate cancer. But tomatoes are not for men alone.

Lycopene acts as an antioxidant, a substance which may slow or prevent oxidation (a process that’s the culprit in the development of a range of diseases).

Lycopene may also be a player in slowing macular degeneration and preventing cancers of the breast, lung, bladder, cervix and skin.

And while raw tomatoes are packed with nutrition, canned or cooked tomatoes contain lycopene that’s more easily absorbed.

flax

2005-05-14T15:34:00.000-07:00

Flaxseed meal Good things come in small packages.

That’s especially so with these small brown seeds. Grind the seeds into your food in order to obtain their assorted nutritional perks.

If bowel irregularity is a problem, sprinkle the meal on cereal, yogurt, soup or salads (work your way up to 3 tablespoons/45 ml a day).

Its soluble fibre is a boon for lowering blood cholesterol and regulates blood sugar.

The oil contained is of the omega-3 fatty acid variety. And, last but not least, compounds known as lignans may protect against breast, prostate and colon cancers.

greens

2005-05-12T20:31:00.000-07:00

Spinach (and other dark leafy greens)

These superstar greens contain a wealth of disease-preventing compounds.

Besides fibre and antioxidant vitamins E and C, they supply folate, a B vitamin that lowers the blood levels of an artery-damaging protein called homocysteine.

Folate is also linked to protection against colon and breast cancers.

And the colour in these vegetables, provided by the pigment lutein, doesn’t just add visual appeal. Lutein-rich foods may defend against colon cancer and macular degeneration, the leading cause of blindness in the elderly.

Research shows that spinach helps guard against age-related declines in cognitive function. Add greens to your diet every day.

fish

2005-05-11T12:28:00.000-07:00

Salmon (and other cold-water fish)Just brain food? Hardly.

Fish with its omega-3 fatty acids plays an influential role in preventing and treating a wide range of diseases.

For example, omega-3 fatty acids can decrease the levels of artery-damaging triglycerides and lower blood pressure readings.

Add to the mix their ability to lower the rate of blood clotting, which reduces the risk of a heart attack or stroke.

And if a heart attack does occur, fish eaters are less likely to die from an irregular heart rhythm that may follow the heart attack.

Anti-inflammation effectResearchers are also investigating the anti-inflammatory effects of these fatty acids on arthritis, autoimmune disorders and inflammatory bowel diseases, as well as possible protection against Alzheimer’s disease and a number of cancers, including prostate and breast.

So reel in some fish, even canned varieties, at least three times a week.