My Mum, who’s been cooking all her life, has released her first cookbook - ‘Easy Food’ that I’d like to commend to you.
It’ll make a great present for Christmas, especially for students living away from home and busy workers but, really, anyone that wants to cook at home.
This slim compilation is exactly what the title says, Easy Food. It’s for those unsure about or inexperienced with cooking; those who want a tasty meal without too much bother; those wanting to avoid ‘ready-made meals’ & take aways and those wanting to save money.
It’s in big easy to read print, with one recipe per page and pictures on the opposite page. An example of some of the recipes include:
Vegetable Frittata
Salmon and vegetables
Chicken meatballs
How to make gravy and basic sauces
Caramelised pears
Baked Custard
and, my favourite, “No Cook Double-Chocolate Squares”.
Easy Food is available internationally from www.lulu.com (type "Easy Food" into the Search field)
Or here’s the link, to cut & paste into your browser:
http://www.lulu.com/browse/search.php?search_forum=-1&search_cat=2&show_results=topics&return_chars=200&search_keywords=&keys=&header_search=true&sitesearch=lulu.com&q=&fSearch=easy+food&fSearchFamily=0&fSubmitSearch.x=14&fSubmitSearch.y=4
Showing posts with label food. Show all posts
Showing posts with label food. Show all posts
Monday, August 17, 2009
Friday, May 8, 2009
Fruits and vegetables yielding fewer nutrients
I think this has been "common knowledge" for awhile now and certainly there's been plenty of argument between the 'supplements' vs 'good diet' camps, but seems there's now evidence of the fact that our fruit 'n' veg ain't what it used to be:
Of the 13 major nutrients found in fruits and vegetables, six have declined substantially, according to a study by Donald Davis, a biochemist at the University of Texas at Austin.
Using data from the U.S. Dept of Agriculture, Davis claims the average vegetable found in today’s supermarket is anywhere from 5% to 40% lower in minerals than those harvested just 50 years ago. His research finds that recently grown crops have shown decreases of up to 38% in protein, magnesium, calcium, vitamin C, phosphorus, iron, zinc and riboflavin when compared with produce from past decades.
What accounts for this negative trend? Like any other competitive industry, farmers’ attempts to drive up profits have led them to use new techniques to increase production, Davis said. The faster-grown fruits don’t have as much time to develop the nutrients.
“Farmers get paid by the weight of a crop, not by amount of nutrients,” Davis said. He called this the “dilution effect”: As fruits and vegetables grown in the United States become larger and more plentiful, they provide fewer vitamins and minerals.
“It’s a simple inverse relationship: The higher the yield, the lower the nutrients,” he said. Today’s jumbo-sized produce contains more “dry matter” than anything else, which dilutes mineral concentrations. In other words, when it comes to growing food, less is more. Chemical fertilizers and pesticides may help speed the market-readiness of produce, but slower-growing crops have more time to absorb nutrients from both the sun and the soil.
“Lots of agricultural scientists don’t know about this, and the public doesn’t know about this,” he said. However, scientific papers have cited one of the first reports of this effect, a 1981 study by W.M. Jarrell and R.B. Beverly in Advances in Agronomy, more than 180 times since its publication, “suggesting that the effect is widely regarded as common knowledge.”
Davis does note that historical data can sometimes be misleading, if not altogether inaccurate. Take early measurements of iron in foods: because scientists failed to sufficiently remove clinging soil, iron levels appeared unusually high in certain vegetables like spinach. Then again, good historical data provides the only real-world evidence of changes in foods over time, and such data does exist — one farm in Hertfordshire, England, for example, has archived its wheat samples since 1843.
Modern monoculture farming practices have also led to soil-mineral depletion, which, in turn, affects the nutrient content of crops.
In addition, there is a “genetic dillution effect,” in which selective breeding to increase crop yield has led to declines in protein, minerals and amino acids.. Because nearly 90% of dry matter is carbohydrates, “when breeders select for high yield, they are, in effect, selecting mostly for high carbohydrate with no assurance that dozens of other nutrients and thousands of phytochemicals will all increase in proportion to yield.”
Wheat Also Being Examined
Davis is currently researching the dilution effect in 14 varieties of wheat. His findings already suggest that, once again, the larger the yield of wheat, the lower the nutrients.
Jeff Cronin, at the Center for Science in the Public Interest, said scientists and the USDA often overlook farming practices.
“Breeding plants to improve crop yield at the expense of all other things seems to be the problem, as well as depleting soil and not rotating crops properly,” he said.
While Davis is not pleased about the decreasing levels of nutrients in produce, he still encourages people to eat plenty of fruits and vegetables.
“Even though amounts of nutrients have declined, fruits and vegetables are still the richest source of protective nutrients, much better than eating highly refined foods such as white flour, sugars and fatty foods,” he said.
This research suggests that local community farming initiatives and backyard vegetable gardens using organic gardening methods may produce fruits and vegetables higher in nutrients while enriching the soil for future crop production.
Resource:
Written by Greg Seaman and posted on 1 May 2009 at
http://www.eartheasy.com/blog/2009/05/fruits-and-vegetables-yielding-fewer-nutrients-than-in-the-past/
Of the 13 major nutrients found in fruits and vegetables, six have declined substantially, according to a study by Donald Davis, a biochemist at the University of Texas at Austin.
Using data from the U.S. Dept of Agriculture, Davis claims the average vegetable found in today’s supermarket is anywhere from 5% to 40% lower in minerals than those harvested just 50 years ago. His research finds that recently grown crops have shown decreases of up to 38% in protein, magnesium, calcium, vitamin C, phosphorus, iron, zinc and riboflavin when compared with produce from past decades.
What accounts for this negative trend? Like any other competitive industry, farmers’ attempts to drive up profits have led them to use new techniques to increase production, Davis said. The faster-grown fruits don’t have as much time to develop the nutrients.
“Farmers get paid by the weight of a crop, not by amount of nutrients,” Davis said. He called this the “dilution effect”: As fruits and vegetables grown in the United States become larger and more plentiful, they provide fewer vitamins and minerals.
“It’s a simple inverse relationship: The higher the yield, the lower the nutrients,” he said. Today’s jumbo-sized produce contains more “dry matter” than anything else, which dilutes mineral concentrations. In other words, when it comes to growing food, less is more. Chemical fertilizers and pesticides may help speed the market-readiness of produce, but slower-growing crops have more time to absorb nutrients from both the sun and the soil.
“Lots of agricultural scientists don’t know about this, and the public doesn’t know about this,” he said. However, scientific papers have cited one of the first reports of this effect, a 1981 study by W.M. Jarrell and R.B. Beverly in Advances in Agronomy, more than 180 times since its publication, “suggesting that the effect is widely regarded as common knowledge.”
Davis does note that historical data can sometimes be misleading, if not altogether inaccurate. Take early measurements of iron in foods: because scientists failed to sufficiently remove clinging soil, iron levels appeared unusually high in certain vegetables like spinach. Then again, good historical data provides the only real-world evidence of changes in foods over time, and such data does exist — one farm in Hertfordshire, England, for example, has archived its wheat samples since 1843.
Modern monoculture farming practices have also led to soil-mineral depletion, which, in turn, affects the nutrient content of crops.
In addition, there is a “genetic dillution effect,” in which selective breeding to increase crop yield has led to declines in protein, minerals and amino acids.. Because nearly 90% of dry matter is carbohydrates, “when breeders select for high yield, they are, in effect, selecting mostly for high carbohydrate with no assurance that dozens of other nutrients and thousands of phytochemicals will all increase in proportion to yield.”
Wheat Also Being Examined
Davis is currently researching the dilution effect in 14 varieties of wheat. His findings already suggest that, once again, the larger the yield of wheat, the lower the nutrients.
Jeff Cronin, at the Center for Science in the Public Interest, said scientists and the USDA often overlook farming practices.
“Breeding plants to improve crop yield at the expense of all other things seems to be the problem, as well as depleting soil and not rotating crops properly,” he said.
While Davis is not pleased about the decreasing levels of nutrients in produce, he still encourages people to eat plenty of fruits and vegetables.
“Even though amounts of nutrients have declined, fruits and vegetables are still the richest source of protective nutrients, much better than eating highly refined foods such as white flour, sugars and fatty foods,” he said.
This research suggests that local community farming initiatives and backyard vegetable gardens using organic gardening methods may produce fruits and vegetables higher in nutrients while enriching the soil for future crop production.
Resource:
Written by Greg Seaman and posted on 1 May 2009 at
http://www.eartheasy.com/blog/2009/05/fruits-and-vegetables-yielding-fewer-nutrients-than-in-the-past/
Tuesday, March 17, 2009
Eating healthy on a shoe-string
Get smart about saving money, while also making your health feel the love. Here are some tips:
1. Don’t go shopping on an empty belly
Hunger pangs can stir impulsive shopping. Have a healthy meal or snack before you hit the aisles, so you stick to what you need, rather than what your tastebuds dictate there and then. Also, take a list so you don't over-stock or miss essential purchases.
2. Be reward-program savvy
Take advantage of shopping incentives. Your local supermarket may offer a frequent shopper program, and even give you advance notice of specials. For example your local supermarket may have an ‘e-community’ which you can subscribe to online and receive ‘member offers’. Keep an eye on local newspapers, too – these often feature flyers for specials.
3. Keep a price journal
Take note of prices on items you buy regularly so you can better gauge when they’re on sale. With easily stored things such as canned foods and toothpaste, this approach can help you bulk buy when the price is right!
4. Stay seasonal
In-season produce is thought by some to better retain its nutritional value. It also has to travel less distance, meaning it’s typically cheaper.
The Victorian Government’s online health initiative, Better Health, and Tassie's "East Well" has great info on what’s in season etc. Better Health also lets you select fruit and veg, then click through to a recipe incorporating those ingredients. (links below)
5. Visit farmers’ markets
Most cities and towns host farmers’ markets. Because it often comes from local growers, this produce may be a little cheaper and a lot fresher than in supermarkets. Farmers markets may also be a good source of less-expensive organic produce. Also developing a relationship with vendors can help you stay abreast of what’s in season, when. (link below)
6. Berries below freezing
As well as being a great source of essential nutrients, berries amp up your antioxidant levels. That said, they can be pretty pricey. Save your coin by buying several berry punnets on special and freezing them. Alternately, buy bulk berries from the frozen food section – these are delicious blended with milk, honey, low-fat yoghurt and LSA mix (linseed, sunflower seeds, almonds) for a healthy morning smoothie.
7. What’s the plan, Stan?
Keeping a weekly meal plan may save you from over-stocking your fridge and cupboards with items that ‘smile at you from the supermarket shelve’, but don’t neatly complement a meal you’ll make any time soon. This approach is also a good way of ensuring you weave variety into your meals.
8. Mind the expiry date
Pay concerted attention to the expiry dates when shopping so you’re not buying something you can’t use within time – sounds obvious, but a lot of food (and cash) is needlessly wasted this way. Also buy fresh veg frequently, rather than during your "big" shop - this helps you get the freshest available.
9. Check check, one two…
Is your docket correct? Double-check it to make sure nothing has been accidentally scanned twice. This especially applies at restaurants when treating yourself to an "eat out" night.
10. Lean and bean
Lentils, chickpeas and other pulses are a top way to make meals go further for less. Add lentils to rice, or toss a cup of chickpeas through your favourite salad. Their canned varieties keep for a long time, they are low-GI, a good source of protein and give you sustained energy.
Author: Jennifer Pinkerton
First published 05/03/09 at
www.blackmores.com.au/News/Detail.aspx?ArticleId=9485
Better Health: http://www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/InSeasonView/InSeason?OpenDocument
EatWell: http://www.eatwelltas.org.au/seasonpage.php
Australian Farmers’ Market Association: www.farmersmarkets.org.au
1. Don’t go shopping on an empty belly
Hunger pangs can stir impulsive shopping. Have a healthy meal or snack before you hit the aisles, so you stick to what you need, rather than what your tastebuds dictate there and then. Also, take a list so you don't over-stock or miss essential purchases.
2. Be reward-program savvy
Take advantage of shopping incentives. Your local supermarket may offer a frequent shopper program, and even give you advance notice of specials. For example your local supermarket may have an ‘e-community’ which you can subscribe to online and receive ‘member offers’. Keep an eye on local newspapers, too – these often feature flyers for specials.
3. Keep a price journal
Take note of prices on items you buy regularly so you can better gauge when they’re on sale. With easily stored things such as canned foods and toothpaste, this approach can help you bulk buy when the price is right!
4. Stay seasonal
In-season produce is thought by some to better retain its nutritional value. It also has to travel less distance, meaning it’s typically cheaper.
The Victorian Government’s online health initiative, Better Health, and Tassie's "East Well" has great info on what’s in season etc. Better Health also lets you select fruit and veg, then click through to a recipe incorporating those ingredients. (links below)
5. Visit farmers’ markets
Most cities and towns host farmers’ markets. Because it often comes from local growers, this produce may be a little cheaper and a lot fresher than in supermarkets. Farmers markets may also be a good source of less-expensive organic produce. Also developing a relationship with vendors can help you stay abreast of what’s in season, when. (link below)
6. Berries below freezing
As well as being a great source of essential nutrients, berries amp up your antioxidant levels. That said, they can be pretty pricey. Save your coin by buying several berry punnets on special and freezing them. Alternately, buy bulk berries from the frozen food section – these are delicious blended with milk, honey, low-fat yoghurt and LSA mix (linseed, sunflower seeds, almonds) for a healthy morning smoothie.
7. What’s the plan, Stan?
Keeping a weekly meal plan may save you from over-stocking your fridge and cupboards with items that ‘smile at you from the supermarket shelve’, but don’t neatly complement a meal you’ll make any time soon. This approach is also a good way of ensuring you weave variety into your meals.
8. Mind the expiry date
Pay concerted attention to the expiry dates when shopping so you’re not buying something you can’t use within time – sounds obvious, but a lot of food (and cash) is needlessly wasted this way. Also buy fresh veg frequently, rather than during your "big" shop - this helps you get the freshest available.
9. Check check, one two…
Is your docket correct? Double-check it to make sure nothing has been accidentally scanned twice. This especially applies at restaurants when treating yourself to an "eat out" night.
10. Lean and bean
Lentils, chickpeas and other pulses are a top way to make meals go further for less. Add lentils to rice, or toss a cup of chickpeas through your favourite salad. Their canned varieties keep for a long time, they are low-GI, a good source of protein and give you sustained energy.
Author: Jennifer Pinkerton
First published 05/03/09 at
www.blackmores.com.au/News/Detail.aspx?ArticleId=9485
Better Health: http://www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/InSeasonView/InSeason?OpenDocument
EatWell: http://www.eatwelltas.org.au/seasonpage.php
Australian Farmers’ Market Association: www.farmersmarkets.org.au
Monday, May 5, 2008
bright ideas for staying alert and active in the afternoon.
Jump the slump with these bright ideas for staying alert and active in the afternoon:
Avoid a huge carbohydrate lunch, such as a big bowl of pasta or rice. Instead have protein and vegetables. In winter this could be a chicken or bean vegetable soup, and in summer, a salad with chicken, beans or fish. It's the protein that makes you feel full.
Reduce the size of your meals so the digestive system does not become overburdened and drain you of energy.
Try to eat lighter foods or smaller portions more often (having something approx. every 4 hours).
After eating lunch, go for a short walk. Even five minutes will help the digestion process. If you are in an office, leave your desk hourly to assist circulation to the brain and limbs... walk the long way to the loo or kitchen, visit a colleague rather than sending an email/phoning.
Mid-morning or afternoon snack on high protein healthy choices such as nuts and seeds. Almonds, brazil nuts, pecans, walnuts, sunflower, sesame, and pepitas are all good choices, as is a boiled egg, a small tin of tuna, natural yogurt with apple and pear, or a protein drink.
Avoid eating sugary snacks or caffeinated drinks mid-morning or as a rescue effort in the afternoon. These will only worsen the slump.
At the first sign of fatigue, drink a huge glass of filtered water. We often mistake signals from thirst receptors as hunger. Make sure you are drinking water throughout the day - in Winter try warm water with slices of ginger or lemon - herbal teas are good too.
Slumps may be due to mild food intolerances. If you suspect this to be the case, try writing a food diary for a week to observe any patterns in your energy which directly relate to your diet and discuss with a nutritionist.
Take the time to chew your food properly to assist digestion. Chewing brings about greater awareness, relaxation and faster satiety. Avoid eating lunch at your desk, in front of the TV as the digestive system works better when you are relaxed.
If you take a multivitamin or vitamin B complex, take it with lunch so you feel the benefits in the afternoon.
Put sleep first. Nothing will stop an afternoon slump if you are not sleeping properly or not getting a full eight hour quota per night.
Exercise improves energy levels out of sight. To get started, make appointments with yourself for three or more 30-minute sessions a week – it could be running, swimming, yoga, walking, or a combination of all four.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9233
First published 14/4/08.
Avoid a huge carbohydrate lunch, such as a big bowl of pasta or rice. Instead have protein and vegetables. In winter this could be a chicken or bean vegetable soup, and in summer, a salad with chicken, beans or fish. It's the protein that makes you feel full.
Reduce the size of your meals so the digestive system does not become overburdened and drain you of energy.
Try to eat lighter foods or smaller portions more often (having something approx. every 4 hours).
After eating lunch, go for a short walk. Even five minutes will help the digestion process. If you are in an office, leave your desk hourly to assist circulation to the brain and limbs... walk the long way to the loo or kitchen, visit a colleague rather than sending an email/phoning.
Mid-morning or afternoon snack on high protein healthy choices such as nuts and seeds. Almonds, brazil nuts, pecans, walnuts, sunflower, sesame, and pepitas are all good choices, as is a boiled egg, a small tin of tuna, natural yogurt with apple and pear, or a protein drink.
Avoid eating sugary snacks or caffeinated drinks mid-morning or as a rescue effort in the afternoon. These will only worsen the slump.
At the first sign of fatigue, drink a huge glass of filtered water. We often mistake signals from thirst receptors as hunger. Make sure you are drinking water throughout the day - in Winter try warm water with slices of ginger or lemon - herbal teas are good too.
Slumps may be due to mild food intolerances. If you suspect this to be the case, try writing a food diary for a week to observe any patterns in your energy which directly relate to your diet and discuss with a nutritionist.
Take the time to chew your food properly to assist digestion. Chewing brings about greater awareness, relaxation and faster satiety. Avoid eating lunch at your desk, in front of the TV as the digestive system works better when you are relaxed.
If you take a multivitamin or vitamin B complex, take it with lunch so you feel the benefits in the afternoon.
Put sleep first. Nothing will stop an afternoon slump if you are not sleeping properly or not getting a full eight hour quota per night.
Exercise improves energy levels out of sight. To get started, make appointments with yourself for three or more 30-minute sessions a week – it could be running, swimming, yoga, walking, or a combination of all four.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9233
First published 14/4/08.
Saturday, April 5, 2008
ENERGY SLICE
Here's a quick 'treat' recipe, that's healthy for you:
INGREDIENTS
1/2 cup unprocessed bran
1/4 cup shredded coconut
1/2 cup wholemeal plain flour (or other flour if your allergic to wheat etc)
1/4 cup raw sugar (optional and not really needed)
1 cup of rolled oats
1/4 cup seasame seeds
1 cup of chopped nuts (pecan, walnut, brazil, almond - your favourite)
3/4 cup sultanas
1/2 cup butter (melted)
1 tablespoon honey
2 eggs (lightly beaten)
METHOD
Preheat oven to moderate (about 170C if fan-forced)
Lightly grease or line at 28cm x 18cm slice tin
Melt the butter and still in the honey
In a large bowl, combine all the dry ingredients
Pour in the butter & honey mix and the beaten eggs
Mix thoroughly
Press firmly into slice tin and cooked for 20-25 minutes or until golden brown.
Remove from oven, allow to cool for 5 minutes the slice (I do 3 x 6)
Allow to cool fully before removing from tin
Store in airtight container (if you need, I swear it won't last long though!)
Enjoy
INGREDIENTS
1/2 cup unprocessed bran
1/4 cup shredded coconut
1/2 cup wholemeal plain flour (or other flour if your allergic to wheat etc)
1/4 cup raw sugar (optional and not really needed)
1 cup of rolled oats
1/4 cup seasame seeds
1 cup of chopped nuts (pecan, walnut, brazil, almond - your favourite)
3/4 cup sultanas
1/2 cup butter (melted)
1 tablespoon honey
2 eggs (lightly beaten)
METHOD
Preheat oven to moderate (about 170C if fan-forced)
Lightly grease or line at 28cm x 18cm slice tin
Melt the butter and still in the honey
In a large bowl, combine all the dry ingredients
Pour in the butter & honey mix and the beaten eggs
Mix thoroughly
Press firmly into slice tin and cooked for 20-25 minutes or until golden brown.
Remove from oven, allow to cool for 5 minutes the slice (I do 3 x 6)
Allow to cool fully before removing from tin
Store in airtight container (if you need, I swear it won't last long though!)
Enjoy
Subscribe to:
Posts (Atom)
