In Okinawa, Japan seeing a 90 year old man climbing a tree to pick fruit is a common scenery. The Okinawan elders are among the leanest and longest lived people on earth. They are slim,agile and there minds are clear and lucid. The number of elders with diabetes, heart disease and obesity are few. There anti oxidant diet protects them from hormone dependent cancer,breast,prostate ,ovarian and colon cancer. Woman do not use estrogen replacement therapy during menopause since there are no menopousal complications, probably because they consume substantial amounts of soy which supplies them with genestein, that acts like estrogen. The elders have more DHEA than americans of the same age. There high level of testosterone help maintain muscle mass and estrogen protects against osteoporosis. This means few fractures and hip replacements. Elders age gracefully and usually stay lean as opposed to there western counterpart, where weight gain accompany aging. It is not uncommon to see elders farming,playing sport ,riding bicycle and going to the market to shop and or waking up at the crack of dawn to go to the fish market in the pier to buy fish and or hear the latest news in town.
Whats there secret? Hara hachi bu means eat until you are 80% full. Along with physical activity that is built into there lifestyle and eating a diet that is comprised of fresh fruits and vegetables( mostly home grown) . The Okinawans eat at least 7 servings of vegetables per day, which includes goya or bittermelon cooked with rice ,(the dish is called champuru) sweet potato, sweet potato tops , bittermelon leaves,pepper leaves, black strap molasses,loofah,cabbage,squash,bell pepper etc.They grow any vegetables that can sustain limited rainfall. Okinawan cuisine is a fusion of Chinese,Japanese and Southeast Asian Cuisine. Soy in fermented form is used in preparing miso ( a soup with seaweed) which is consumed daily. Dairy is consumed in limited amounts. Pork, goat and fish is there protein source, unlike mainland Japan, Okinawa was not influence by Buddisim. Okinawan's famous saying is " cooking begins with pig and ends with pig".Every part of the pig is utilized in there cuisine including blood,inards,feet ,snuff,ears etc. all except the hair. Rice is there staple and is usually imported because the climate in Okinawa does not sustain growing of rice. Brown and white rice is used interchangeably. The rest of the food they consumed is grown in the island . The seaweed they consume is from the seas that sorrounds the island.
Whats the drill? The Okinawan's eat 500 calories less than there western counterpart.
Bittermelon or goya is one of there staple food and is said to simulate digestion and prevent dyspnea and constipation.
It is also rich in Vitamin A and C . It contains lectin which is found to increase insulin sensitivity
Like Japan, fermented soy in the form of miso is consumed daily.
This is the Okinawa's guide to eating:
1. 75% of there daily diet consist of miso soup,soy,tofu ,turmeric tea, water, brown rice ,whole grain breads, and lean protein from fish.
2. The remaining 25 % consist of lean red meats and fattier fish , eggs,butter,oil, pork, goat, poultry ,foods with high sugar
such as desserts ,fruit juice ,carbonated beverage,wine and hard liqour.
3. Hara hachi bu- eat until you are 80% full.
This eating and lifestyle model clearly illustrate that we need to review our food choices and lifestyle,and select foods that will influence our health. We need to eat fresh and unprocessed foods, keep active,stay lean by eating less but including all the foods needed to meet our body's nutritional needs.
If you need help in developing a meal plan that will meet your nutritional needs, please let me know and I will gladly help.
Tuesday, May 25, 2010
Monday, May 24, 2010
Gac ,another super fruit-new kid in the block
Gac is a fruit new to the United States but has been in existence for centuries in South East Asia. The scientific name is Momordica Cochinchinnesis Spreng. It is botanically classified as family cucurbitaeceae. It is not an eating fruit but a fruit vegetable that must be cooked to render it edible. The Vietnamese calls it Day Gac, In India it is known as Bhat Kerala, the Thai 's calls it Fak Kao.
The fruit is oblong or round and becomes reddish orange when ripe. Unlike bitter gourd (momordica charantia), the rind of the gac is hard and covered with conical points, about 1" high. Gac is produced by a rampant vine that is grown in trellis as an ornamental plant in South East Asia. The fruit is harvested when ripe and when the skin turns orangey red. Harvesting is only once a year and between August and February. During special occassions, such as weddings and new year, the edible seed, seed membrane and oil of the ripe fruit is added to rice to impart a red color. Perhaps because red signifies good luck and white is is regarded as a sign of death. This red rice is called Xoi gac in Vietnamese. While gac is indigenous to South East Asia, there is no cookbook written that uses gac as an ingredient other than for making red rice (xoi gac) . Gac is mostly used for medicinal purposes, for the treatment of dry eyes,night blindness, applied to open wounds as a poultice to stimulate wound closure and development of new skin.
The interest on the fruit came about because of the efforts of Thuy-Le Vuong, PHD who wrote a paper on Gac in 1998 for her Doctoral Dessertation at UC Davis,California. In her paper, she compared b- carotene content of Gac with summer and winter fruits and vegetables in Vietnam. She found out that in the ripe GAc fruit, b-carotene is the dominant carotenoid with concentration as high as 35,500 mg/100g. In addition to b-carotene,lycopense was the only carotenoid present in quantifiable amounts. In addition to carotene, gac pulp also contain significant amount of oil. Fatty acid analysis indicate that gac contains 10,198 mg per 100 gram edible portion. Of the total fatty acid of the gac pulp,70% are unsaturated,50% of these are polyunsaturated. 2 major fatty acid present in gac pulp is linoeleic, about 3,206 mg per 100 gram edible portion and alpha linoleic acid at 215 mg per 100 gram edible portion.Both fatty acids are polyunsaturated.
Chronic vitamin A deficiency continue to be one of the most resistant nutritional problems in developing countries. In 1985 the prevalence of Vitamin A deficiency disorders(VADD) in school age children in Vietnam exceeded WHO's (World Health Organization) cut off point criterion for public health problem that VADD in Vietnam received international attention. This is inspite of the fact that Vitamin A deficiency is not difficult to identify,the causes are well understood,treatments are available and vitamin A sources are plentiful.
Awareness of the prescense of Gac and its nutrient content is only known to a few scientist. In Vietnam, Gac is now being grown and processed commercially in the Red River Delta Areas to meet Global demands . It can be found sold on line in the form of a beverage G3 ,in soft gel as a vitamin supplement and also in powdered form. Gac is the worlds concentrated source of beta carotent and lycopene.
The fruit is oblong or round and becomes reddish orange when ripe. Unlike bitter gourd (momordica charantia), the rind of the gac is hard and covered with conical points, about 1" high. Gac is produced by a rampant vine that is grown in trellis as an ornamental plant in South East Asia. The fruit is harvested when ripe and when the skin turns orangey red. Harvesting is only once a year and between August and February. During special occassions, such as weddings and new year, the edible seed, seed membrane and oil of the ripe fruit is added to rice to impart a red color. Perhaps because red signifies good luck and white is is regarded as a sign of death. This red rice is called Xoi gac in Vietnamese. While gac is indigenous to South East Asia, there is no cookbook written that uses gac as an ingredient other than for making red rice (xoi gac) . Gac is mostly used for medicinal purposes, for the treatment of dry eyes,night blindness, applied to open wounds as a poultice to stimulate wound closure and development of new skin.
The interest on the fruit came about because of the efforts of Thuy-Le Vuong, PHD who wrote a paper on Gac in 1998 for her Doctoral Dessertation at UC Davis,California. In her paper, she compared b- carotene content of Gac with summer and winter fruits and vegetables in Vietnam. She found out that in the ripe GAc fruit, b-carotene is the dominant carotenoid with concentration as high as 35,500 mg/100g. In addition to b-carotene,lycopense was the only carotenoid present in quantifiable amounts. In addition to carotene, gac pulp also contain significant amount of oil. Fatty acid analysis indicate that gac contains 10,198 mg per 100 gram edible portion. Of the total fatty acid of the gac pulp,70% are unsaturated,50% of these are polyunsaturated. 2 major fatty acid present in gac pulp is linoeleic, about 3,206 mg per 100 gram edible portion and alpha linoleic acid at 215 mg per 100 gram edible portion.Both fatty acids are polyunsaturated.
Chronic vitamin A deficiency continue to be one of the most resistant nutritional problems in developing countries. In 1985 the prevalence of Vitamin A deficiency disorders(VADD) in school age children in Vietnam exceeded WHO's (World Health Organization) cut off point criterion for public health problem that VADD in Vietnam received international attention. This is inspite of the fact that Vitamin A deficiency is not difficult to identify,the causes are well understood,treatments are available and vitamin A sources are plentiful.
Awareness of the prescense of Gac and its nutrient content is only known to a few scientist. In Vietnam, Gac is now being grown and processed commercially in the Red River Delta Areas to meet Global demands . It can be found sold on line in the form of a beverage G3 ,in soft gel as a vitamin supplement and also in powdered form. Gac is the worlds concentrated source of beta carotent and lycopene.
Tuesday, May 18, 2010
Agave Nectar or syrup-things you need to know
My sister in law introduced me to agave syrup, she said it is 1.4 to 1.6 times sweeter than sugar. I said great! I purchased a small bottle of the Organic Blue Agave Sweetener. She said it is a good substitute for honey and because it is sweeter than sugar a little goes a long way.It tasted yummy so I use it in everything, in my tea, coffee, toast. In short I am embarassed to tell you that I consumed the whole 11.7 oz bottle in 1 week which translated to 1,404 calories or about 200 calories per day or almost 1/2 lb. weight gain in i week and if I did not stop,it could have totaled to 2 pound weight gain for something that I normally did not need to use. Agave was new to me. Normally I read about the product before I go head on with it. My sister in law is a diabetic and she tells me she read somewhere that it does not raise blood glucose. Great! Nevertheless I was curious so I research agave. This is what I found out.
Agave nectar, syrup or sweetener is manufactured in Mexico. This sweetener can be processed from different types of agave plant. However, the blue agave is the preferred agave for making agave syrup. This plant is spiny with swordlike leaves .The plant resembles a yucca. Blue agave is high in carbohydrates which produces a high percentage of fructose in the final nectar
It will take 7-10 years before an agave plant is ready to produce nectar. To harvest nectar from a mature agave plant,the top of the plant is cut, thus revealing the core or "pina" which weighs about 50-150 pounds. Nectar is collected from the "pina" by siphoning it daily. Similar procedure for making tequila.
The main polysaccaride is called inulin or fructoscan. The hydrolyzed juice is filtered and heated at low temperature to breakdown the carbohydrates into simple sugars then concentrated into a syrup where the color range from light amber to dark amber, like pancake syrup. The syrup contains, iron,calcium ,potassium and magnesium.
The vegans use agave as sweetener because it is plant base, Individuals who follow a raw food diet argue that while manufacturers label some agave product as raw, it is not so, because it still is subjected to heat of over 100 deg F . A Newly patented alternative has been approved by US FDA (Food and Drug Administration) . Instead of subjecting agave to heat to convert polysaccharides into simple sugars, a mold, aspergillus niger is added to the product to hydrolyze the polysaccharide fructose extract into fructcose by fermentation.
Now that we know how agave is processed , lets find out what benefits it has to offers that sugars and honey do not.
Agave nectar or syrup contains primarily fructose . The percentage of fructose and glucose varies from one manufacturer to another. Some manufacturer water down there product by adding honey to the product because it is cheaper than agave. The claim that agave syrup or nectar is natural is untrue. Agave nectar is not a natural sweetener. It has more concentrated fructose than high fructose corn syrup,neither is it raw or natural as the agave manufacturers claim it is.
Natural sugar is called levulose and is found in ripe fresh fruits along with vitamins,minerals and pectin. Agave contain fructose which is formed when complex carbohydrate is hydrolyzed. Unlike glucose which is absorb by all cells in the body, fructose is absorb and digested in the liver, which in turn increase your triglycerides. After the liver digest the fructose,it is stored as fat. Since it does not get converted into blood glucose,like other sugars,it does not raise blood glucose. Fructose inhibit keptin levels, a satiety indicator, which can result in weight gain. Increase trigylcerides and weight gain can put one at risk for metabolic disorders like diabetes, high blood pressure,heart disease. This explains my weight gain from consuming agave I could not figure out why I was hungrier than usual. I also had my blood drawn for my regular doctors visit and my triglycerides and cholesterol which was always normal was elevated.
The verdict: Agave is a bad sweetener. I will stay away from it .
Agave nectar, syrup or sweetener is manufactured in Mexico. This sweetener can be processed from different types of agave plant. However, the blue agave is the preferred agave for making agave syrup. This plant is spiny with swordlike leaves .The plant resembles a yucca. Blue agave is high in carbohydrates which produces a high percentage of fructose in the final nectar
It will take 7-10 years before an agave plant is ready to produce nectar. To harvest nectar from a mature agave plant,the top of the plant is cut, thus revealing the core or "pina" which weighs about 50-150 pounds. Nectar is collected from the "pina" by siphoning it daily. Similar procedure for making tequila.
The main polysaccaride is called inulin or fructoscan. The hydrolyzed juice is filtered and heated at low temperature to breakdown the carbohydrates into simple sugars then concentrated into a syrup where the color range from light amber to dark amber, like pancake syrup. The syrup contains, iron,calcium ,potassium and magnesium.
The vegans use agave as sweetener because it is plant base, Individuals who follow a raw food diet argue that while manufacturers label some agave product as raw, it is not so, because it still is subjected to heat of over 100 deg F . A Newly patented alternative has been approved by US FDA (Food and Drug Administration) . Instead of subjecting agave to heat to convert polysaccharides into simple sugars, a mold, aspergillus niger is added to the product to hydrolyze the polysaccharide fructose extract into fructcose by fermentation.
Now that we know how agave is processed , lets find out what benefits it has to offers that sugars and honey do not.
Agave nectar or syrup contains primarily fructose . The percentage of fructose and glucose varies from one manufacturer to another. Some manufacturer water down there product by adding honey to the product because it is cheaper than agave. The claim that agave syrup or nectar is natural is untrue. Agave nectar is not a natural sweetener. It has more concentrated fructose than high fructose corn syrup,neither is it raw or natural as the agave manufacturers claim it is.
Natural sugar is called levulose and is found in ripe fresh fruits along with vitamins,minerals and pectin. Agave contain fructose which is formed when complex carbohydrate is hydrolyzed. Unlike glucose which is absorb by all cells in the body, fructose is absorb and digested in the liver, which in turn increase your triglycerides. After the liver digest the fructose,it is stored as fat. Since it does not get converted into blood glucose,like other sugars,it does not raise blood glucose. Fructose inhibit keptin levels, a satiety indicator, which can result in weight gain. Increase trigylcerides and weight gain can put one at risk for metabolic disorders like diabetes, high blood pressure,heart disease. This explains my weight gain from consuming agave I could not figure out why I was hungrier than usual. I also had my blood drawn for my regular doctors visit and my triglycerides and cholesterol which was always normal was elevated.
The verdict: Agave is a bad sweetener. I will stay away from it .
Friday, May 14, 2010
What cooking oil is best for you?
All liquid vegetable oils are low in saturated fat and contains no cholesterol , palm and coconut oil are however high in saturated fat and becomes solid at room temperature.
Irregardless of whether the fat or oil is liquid or in solid form , a teaspoon of oil or fat contains 45 calories. Using a lot of oil in your cuisine can add up calories. Some people use non stick cooking spray, like PAM spray and Healthy way and butter buds. After reading the ingredients of the aerosol pan coating, I had second thoughts of using it. The label states it has water,isobutane,propane,soybean,lecithin,sorbic acid ,potassium sorbate and beta carotene. Sounds scary. I wonder what the residue can do to the environment. Butter buds however do not contain threatening ingredients but it is inconvenient to use and the taste did not agree well with my taste buds. It is a personal choice. Try it ,you may like it
Do not give up the fat, instead, choose the fat or oil you use and use it in moderation.
There are things we need to know about oils before choosing what oil is best for you.
1st what health benefit does the oil give you and second you need to know the smoke point so you know which oil to use for your cooking.
Fats or oils are categorized into the following: saturated,polyunsaturated and monounsaturated.
The bad fats or oil ( Saturated)
Saturated fats raises total cholesterol and LDL ( bad cholesterol)
Trans Fat is present in many processed product . If the label does not indicate trans fat,look at the ingredients, if the product label list hydrogenated fat or partially hydrogenated fat ,the product has trans fat.
Palm oil and coconut oil are highly saturated .
Vegetable shortenings is a good example of saturated fat that is from vegetable
Lard.butter and the fat from your meats (pork fat & skin,chicken fat & skin,turkey skin,beef & fish ) is high in saturated fat and cholesterol.
Vegetable shortening,block margarine( stick not the tub) butter, cottonseed oil, palm kernel and coconut oil are high in saturated fat . There is a rumors in the Asian community that virgin coconut oil is good for you and is tauted as having health benefits, such as lowering one's cholesterol and preventing heart attack. I have not read any credible information that validates this claim.
The good oils
Monounsaturated fat - is an oil that reduces total cholesterol and LDL cholesterol(bad cholesterol) and raises HDL cholesterol (good cholesterol). Oils that are rich in monounsaturated fats are extra virgin olive oil,canola oil,macademia oil,grape seed oil,flax seed oil ,soy, pumpkin and mustard seed oil.
More information to know:
Flax seed is an excellent source of omega 3 fatty acids but spoils quickly and requires refrigeration.
Canola oil has the lowest saturated fat among the cooking oils. Canola is grown exclusively in Canada and Northern USA. It is rich in omega 3 & 6 fatty acid .Canola oil is extracted from rapeseed , a member of the mustard family. Canola oil, like mustard oil has been used for thousands of years The current concern pertaining to canola is the use of a petroleum product hexane to extract the oil from the rapeseed.Consumers are concern about the toxicity of canola oil and the harmful effect hexane has on the environment, Canola has been noted as the cause of a host of diseases including glaucoma, emphysema,anemia and mad cow disease. The smoke point is high and is excellent for frying. The verdict? its not final. The canola oil manufacturers are making measures to correct the concerns. In the meantime its all up to you to decide whether you want to use it or not.
Polyunsaturated fats lowers LDL (bad cholesterol ) and raises HDL (good cholesterol). Getting too much of this oils has been linked to suppression of the immune system and growth of malignant tumors in animals
Grape seed is mostly imported from Italy. It is the French chef's choice of oil because it does not impart flavor to the food and does not taste greasy . It is however a polyunsaturated fat and a fragile oil not suitable for frying.
Soy contains omega 3 and 6 fatty acid but is usually subject to hydrogenation
Moderate oils
Safflower oil,and sunflower oils are both rich in omega 6 fatty acid and low in saturated fat. Corn oil has moderate amounts of saturated fat and is usually hydrogenated. It is also rich in omega 6 fatty acid. Peanut oil is high in saturated fat but not as high as butter
Extra virgin olive oil is rich in mono unsaturated fats . It contains phytochemicals that may help reduce total cholesterol and protect against cancer. This is the preferred oil in the Mediterrenean diet. Crete, a small country along the Mediterrenean sea includes cold press olive oil in there daily fare. It is usually cold press and extracted from the flesh of the ripe olives. Light olive oil does not offer the health benefits of the EVOO because most of it is lost during the refining.EVOO imparts a delicious flavor to vegetables,meats and pasta. Not the ideal oil for baking, because the flavor does not marry well with cakes and pastries.. Also not a good candidate for deep frying.
Marine oil is found in fishes that lives in the cold waters such as salmon, mackerel, tuna and sardine. It contains omega 3 fatty acid. Studies shows that it may help reduce cholesterol level and helps reduce total blood cholesterol. It maybe important in preventing heart attack and other illness such as rheumatoid arthritis and clogged arteries. Unfortunately there are no oils available for you to buy, to get this benefits,you need to eat cold water fishes at least 2 times per week. The eskimos are carnivorous, there diet is high in fat from the blubber or fat from whales which they eat to keep them warm yet the incidence of heart disease is low as compared to the rest of the world. It is partly because there daily fare includes salmon and cod liver ,2 great sources of omega 3.
Heres a chart to show you at a glance some of the popular oils and there characterize
Some of the data in this chart was obtained from Sue Gilbert, MS,Nutritionist Blog
Type of oil Polyunsaturate fat Mono unsaturated fat Total Unsaturated fat Saturated fat Smoke point
Olive oil 9% 77% 86% 14% 365 Deg F
Sunflower oil 77 % 14 % 91% 9% 468 Deg F
Soybean oil 61% 24% 85% 15% 458 Deg F
Safflower 77% 14% 91% 9% 500 Deg F
Canola oil 36% 58% 94% 6% 442 deg F
Corn oil 62% 25% 87% 15% 448 Deg F
Peanut Oil 34% 48% 82% 16% 439 Deg F
Palm oil 10% 39% 49% 51% N/A
Coconut oil 5% 9% 14% 86% N/A
Sesame oil N/A N/A N/A N/A 408 De F
Lard N/A N/A N/A N/A 348 Deg F
Butter N/A N/A N/A N/A 350 deg F
Almond oil N/A N/A N/A N/A 420 deg F
Rice bran oil N/A N/A N/A N/A 490 deg F
Grape seed N/A N/A N/A N/A 428 deg F
Smoke point is the temperature at which oil can be heated before it smokes or discolor.
Oil breaks down and create acreolen, , an obnoxious smelling compound, that maybe potentially hazardous to your health.
A word of advice: fry frozen vegetables and breaded products (sweet potato,french fries ,breaded fish ,etc) when frozen.
Avoid overcrowding the fryer or frying pan with too much food, as this will lower the oil temperature and will cause the food you are frying to absorb more fat.
I hope all the above information will help you decide which oil to use.
Irregardless of whether the fat or oil is liquid or in solid form , a teaspoon of oil or fat contains 45 calories. Using a lot of oil in your cuisine can add up calories. Some people use non stick cooking spray, like PAM spray and Healthy way and butter buds. After reading the ingredients of the aerosol pan coating, I had second thoughts of using it. The label states it has water,isobutane,propane,soybean,lecithin,sorbic acid ,potassium sorbate and beta carotene. Sounds scary. I wonder what the residue can do to the environment. Butter buds however do not contain threatening ingredients but it is inconvenient to use and the taste did not agree well with my taste buds. It is a personal choice. Try it ,you may like it
Do not give up the fat, instead, choose the fat or oil you use and use it in moderation.
There are things we need to know about oils before choosing what oil is best for you.
1st what health benefit does the oil give you and second you need to know the smoke point so you know which oil to use for your cooking.
Fats or oils are categorized into the following: saturated,polyunsaturated and monounsaturated.
The bad fats or oil ( Saturated)
Saturated fats raises total cholesterol and LDL ( bad cholesterol)
Trans Fat is present in many processed product . If the label does not indicate trans fat,look at the ingredients, if the product label list hydrogenated fat or partially hydrogenated fat ,the product has trans fat.
Palm oil and coconut oil are highly saturated .
Vegetable shortenings is a good example of saturated fat that is from vegetable
Lard.butter and the fat from your meats (pork fat & skin,chicken fat & skin,turkey skin,beef & fish ) is high in saturated fat and cholesterol.
Vegetable shortening,block margarine( stick not the tub) butter, cottonseed oil, palm kernel and coconut oil are high in saturated fat . There is a rumors in the Asian community that virgin coconut oil is good for you and is tauted as having health benefits, such as lowering one's cholesterol and preventing heart attack. I have not read any credible information that validates this claim.
The good oils
Monounsaturated fat - is an oil that reduces total cholesterol and LDL cholesterol(bad cholesterol) and raises HDL cholesterol (good cholesterol). Oils that are rich in monounsaturated fats are extra virgin olive oil,canola oil,macademia oil,grape seed oil,flax seed oil ,soy, pumpkin and mustard seed oil.
More information to know:
Flax seed is an excellent source of omega 3 fatty acids but spoils quickly and requires refrigeration.
Canola oil has the lowest saturated fat among the cooking oils. Canola is grown exclusively in Canada and Northern USA. It is rich in omega 3 & 6 fatty acid .Canola oil is extracted from rapeseed , a member of the mustard family. Canola oil, like mustard oil has been used for thousands of years The current concern pertaining to canola is the use of a petroleum product hexane to extract the oil from the rapeseed.Consumers are concern about the toxicity of canola oil and the harmful effect hexane has on the environment, Canola has been noted as the cause of a host of diseases including glaucoma, emphysema,anemia and mad cow disease. The smoke point is high and is excellent for frying. The verdict? its not final. The canola oil manufacturers are making measures to correct the concerns. In the meantime its all up to you to decide whether you want to use it or not.
Polyunsaturated fats lowers LDL (bad cholesterol ) and raises HDL (good cholesterol). Getting too much of this oils has been linked to suppression of the immune system and growth of malignant tumors in animals
Grape seed is mostly imported from Italy. It is the French chef's choice of oil because it does not impart flavor to the food and does not taste greasy . It is however a polyunsaturated fat and a fragile oil not suitable for frying.
Soy contains omega 3 and 6 fatty acid but is usually subject to hydrogenation
Moderate oils
Safflower oil,and sunflower oils are both rich in omega 6 fatty acid and low in saturated fat. Corn oil has moderate amounts of saturated fat and is usually hydrogenated. It is also rich in omega 6 fatty acid. Peanut oil is high in saturated fat but not as high as butter
Extra virgin olive oil is rich in mono unsaturated fats . It contains phytochemicals that may help reduce total cholesterol and protect against cancer. This is the preferred oil in the Mediterrenean diet. Crete, a small country along the Mediterrenean sea includes cold press olive oil in there daily fare. It is usually cold press and extracted from the flesh of the ripe olives. Light olive oil does not offer the health benefits of the EVOO because most of it is lost during the refining.EVOO imparts a delicious flavor to vegetables,meats and pasta. Not the ideal oil for baking, because the flavor does not marry well with cakes and pastries.. Also not a good candidate for deep frying.
Marine oil is found in fishes that lives in the cold waters such as salmon, mackerel, tuna and sardine. It contains omega 3 fatty acid. Studies shows that it may help reduce cholesterol level and helps reduce total blood cholesterol. It maybe important in preventing heart attack and other illness such as rheumatoid arthritis and clogged arteries. Unfortunately there are no oils available for you to buy, to get this benefits,you need to eat cold water fishes at least 2 times per week. The eskimos are carnivorous, there diet is high in fat from the blubber or fat from whales which they eat to keep them warm yet the incidence of heart disease is low as compared to the rest of the world. It is partly because there daily fare includes salmon and cod liver ,2 great sources of omega 3.
Heres a chart to show you at a glance some of the popular oils and there characterize
Some of the data in this chart was obtained from Sue Gilbert, MS,Nutritionist Blog
Type of oil Polyunsaturate fat Mono unsaturated fat Total Unsaturated fat Saturated fat Smoke point
Olive oil 9% 77% 86% 14% 365 Deg F
Sunflower oil 77 % 14 % 91% 9% 468 Deg F
Soybean oil 61% 24% 85% 15% 458 Deg F
Safflower 77% 14% 91% 9% 500 Deg F
Canola oil 36% 58% 94% 6% 442 deg F
Corn oil 62% 25% 87% 15% 448 Deg F
Peanut Oil 34% 48% 82% 16% 439 Deg F
Palm oil 10% 39% 49% 51% N/A
Coconut oil 5% 9% 14% 86% N/A
Sesame oil N/A N/A N/A N/A 408 De F
Lard N/A N/A N/A N/A 348 Deg F
Butter N/A N/A N/A N/A 350 deg F
Almond oil N/A N/A N/A N/A 420 deg F
Rice bran oil N/A N/A N/A N/A 490 deg F
Grape seed N/A N/A N/A N/A 428 deg F
Smoke point is the temperature at which oil can be heated before it smokes or discolor.
Oil breaks down and create acreolen, , an obnoxious smelling compound, that maybe potentially hazardous to your health.
A word of advice: fry frozen vegetables and breaded products (sweet potato,french fries ,breaded fish ,etc) when frozen.
Avoid overcrowding the fryer or frying pan with too much food, as this will lower the oil temperature and will cause the food you are frying to absorb more fat.
I hope all the above information will help you decide which oil to use.
Wednesday, May 12, 2010
Fiddleheads ,a nutritious & delicious vegetable
Fiddleheads,anyone? If you have not tasted this delicate vegetable, you are missing out. The taste is a cross between an asparagus and yardlong bean. Others describe the taste as ambrosial.
Fiddlehead refers to the unfurled fronds of a young fern that are usually close to the ground about 1-2" tall and about 11/2 inch in diameter. The only non carcinogenic fern is the ostrich fern. Fiddlehead from the ostrich fern is a seasonal delicacy and harvested commercially in the Northern part of the United States and in Coastal areas of Canada. The largest producer in North American is Norcliff Farms.Tide head,New Brunswick a Canadian Village calls itself the Fiddlehead Capital of the world.
In Maine,fiddlehead from ostrich fern can be found growing in banks of rivers, stream and brooks. Fiddleheads are harvested in early spring depending on weather condition. This vegetable is not cultivated ,much like truffles. The Japanese calls it San Sai, meaning wild vegetables. In Southeast Asia, fiddlehead grow near riverbanks and brooks and is free for the asking. An Indonesian dish called Gulai Paku is a vegetable dish with fiddlehead as the star ingredient and is cooked with coconut milk and chilies. In my search for fiddlehead recipes, I have not seen uncooked fiddlehead served. Bracken fiddlehead is a delicacy in Japan. In Korea,sauteed fiddlehead is served as a side dish. I have seen this vegetable sold in specialty markets,farmers market and specialty produce company in Late April up to the end of May. it can be found sold in Vancouver and Victoria market in Canada in early spring.
Until 1994, there were no reported food poisoning from eating fiddleheads. Then, a report was publisized, when a group of people who ate fiddlehead in a restaurant in the northern seaboard had fallen sick. Food poisoning was associated with eating raw or slightly cooked fiddleheads. Patrons complained of nausea, vomiting and diarrhea shortly after eating the fern frond. The source of the fiddlehead is a company that harvest fiddleheads from two alluvial sites in Chemung County. The fern fronds were slightly sauteed in butter and seasoned with salt and pepper. CDC (Center for disease Control) recommends cooking the fiddleheads. When boiling, cooked for 10 minutes,when steaming,steam for 20 minutes .
Eating fiddleheads from ferns other than ostrich fern can be hazardous to your health. Bracken fern has been associated in stomach cancer. Bracken fern also contain an enzyme called thiaminase,which breaks down thiamine. Deficiency of thiamine can result in beri beri and other B complex deficiency.
1/2 C of cooked fiddlehead (boiled or steamed) provides 35 calories,7 grams fiber (almost 1/3 of the recommended fiber) and 2 grams protein. It provides 25% of RDA for Vit.A,4% of calcium,2% of Vit.C and 6% of iron.
The season for fiddlehead is now underway (April 30 to June10). If you are in Canada or in the Northern Seaboard,like Maine, you are in luck,restaurants have fiddleheads in the menu . Otherwise, you can buy frozen or pickled fiddleheads which does not resemble the taste of the fresh vegetables. If you happen to find fresh fiddleheads, here's a recipe for you to follow:
1st wash the fiddleheads in potable water and remove the brown chaff that covers the stem and frond. For 1 pound fiddlehead you need to boil 2 quart water with 1tsp salt. This process helps reduce the bitter taste and removes the shikunic acid. When water is boiling,drop the washed fiddleheads and cook for 10 minutes .Drain well. Set aside. Heat 2 tbsp. unsalted butter in a skillet,when melted, stir in 2 cloves of minced garlic, and 1/4 cup of minced onion. Saute until the onion is wilted. Add the drained fiddleheads and saute until the flavor marries,about 3 minutes. Serve as an appetizer over melba toast, or add as an ingredient to a salad.
Bon Appetit.
Fiddlehead refers to the unfurled fronds of a young fern that are usually close to the ground about 1-2" tall and about 11/2 inch in diameter. The only non carcinogenic fern is the ostrich fern. Fiddlehead from the ostrich fern is a seasonal delicacy and harvested commercially in the Northern part of the United States and in Coastal areas of Canada. The largest producer in North American is Norcliff Farms.Tide head,New Brunswick a Canadian Village calls itself the Fiddlehead Capital of the world.
In Maine,fiddlehead from ostrich fern can be found growing in banks of rivers, stream and brooks. Fiddleheads are harvested in early spring depending on weather condition. This vegetable is not cultivated ,much like truffles. The Japanese calls it San Sai, meaning wild vegetables. In Southeast Asia, fiddlehead grow near riverbanks and brooks and is free for the asking. An Indonesian dish called Gulai Paku is a vegetable dish with fiddlehead as the star ingredient and is cooked with coconut milk and chilies. In my search for fiddlehead recipes, I have not seen uncooked fiddlehead served. Bracken fiddlehead is a delicacy in Japan. In Korea,sauteed fiddlehead is served as a side dish. I have seen this vegetable sold in specialty markets,farmers market and specialty produce company in Late April up to the end of May. it can be found sold in Vancouver and Victoria market in Canada in early spring.
Until 1994, there were no reported food poisoning from eating fiddleheads. Then, a report was publisized, when a group of people who ate fiddlehead in a restaurant in the northern seaboard had fallen sick. Food poisoning was associated with eating raw or slightly cooked fiddleheads. Patrons complained of nausea, vomiting and diarrhea shortly after eating the fern frond. The source of the fiddlehead is a company that harvest fiddleheads from two alluvial sites in Chemung County. The fern fronds were slightly sauteed in butter and seasoned with salt and pepper. CDC (Center for disease Control) recommends cooking the fiddleheads. When boiling, cooked for 10 minutes,when steaming,steam for 20 minutes .
Eating fiddleheads from ferns other than ostrich fern can be hazardous to your health. Bracken fern has been associated in stomach cancer. Bracken fern also contain an enzyme called thiaminase,which breaks down thiamine. Deficiency of thiamine can result in beri beri and other B complex deficiency.
1/2 C of cooked fiddlehead (boiled or steamed) provides 35 calories,7 grams fiber (almost 1/3 of the recommended fiber) and 2 grams protein. It provides 25% of RDA for Vit.A,4% of calcium,2% of Vit.C and 6% of iron.
The season for fiddlehead is now underway (April 30 to June10). If you are in Canada or in the Northern Seaboard,like Maine, you are in luck,restaurants have fiddleheads in the menu . Otherwise, you can buy frozen or pickled fiddleheads which does not resemble the taste of the fresh vegetables. If you happen to find fresh fiddleheads, here's a recipe for you to follow:
1st wash the fiddleheads in potable water and remove the brown chaff that covers the stem and frond. For 1 pound fiddlehead you need to boil 2 quart water with 1tsp salt. This process helps reduce the bitter taste and removes the shikunic acid. When water is boiling,drop the washed fiddleheads and cook for 10 minutes .Drain well. Set aside. Heat 2 tbsp. unsalted butter in a skillet,when melted, stir in 2 cloves of minced garlic, and 1/4 cup of minced onion. Saute until the onion is wilted. Add the drained fiddleheads and saute until the flavor marries,about 3 minutes. Serve as an appetizer over melba toast, or add as an ingredient to a salad.
Bon Appetit.
Tuesday, May 11, 2010
Kabocha-a delicious and nutritious vegetable
Of all the winter squashes, kabocha is my favorite. Seed catalogs refer to this squash as "sweet Mama", otherwise the squash originated from Japan where it has been cultivated for centuries. The Spaniard's brought the vegetable to Japan from south East Asia. The flesh of the squash is deep yellow and the skin is bottlegreen with light green and yellow specks. The entire vegetable is edible, raw or cooked. Treat the flowers ,tops and shoots as pot herb, or cook like any other green vegetable. Kabocha is an excellent source of Vitamin A. It is a moderate source of fiber, Vitamin B & C and potassium. Eaten raw without adding any ingredients, 3/4 cup kabocha provides 30 calories.
The seeds of the mature kabocha is edible .Prepare by cutting the squash in half,separate the seeds from the seed cavity (discard)wash and drain. Spread the seeds in a cookie sheet and bake in an oven at 400 deg F until dry but not burnt. Eat like pumpkin seeds. The flower of kabocha is excellent for making beignet. You can usually find the flowers in Farmers Market . Specialty stores sells them too but the price is stiff. The best way is to grow your own. If you desire to venture and plant kabocha make sure you have adequate space as the squash is a rambling vine. The growing requirement is the same as squash. All winter squashes plant have 2 kinds of flowers. The male flower is the smaller of the 2 and has long thin stem. Nature designed it so that the male flower sticks out to attract the bees,while the female flower is large with a short stem,close to the main stem and the one that produces the fruit. Pick the male flowers as they are usually abundant. Leave some for the bee's if you want the vine to bear more fruit. Wash and rinse the flower.Dry with paper towel being careful not to bruise it. You need tempura mix for this dish.Prepare the mix according to package. Immerse the flower into the prepared batter and fry in deep fat. Drain well. Yummy!
As for the kabocha flesh, it can be eaten raw like a crudite . Serve with your favorite dip, steam the young shoots and add to salads or dip in a batter and make vegetable tempura. My favorite way to cook kabocha is to serve it as a side dish and as a soup. To serve 6 people for a side dish, pick a medium size kabocha. Wash the vegetable and poke it twice with a knife or ice peak. Put the entire kabocha in a baking dish and bake for 1 hour at 350 deg F. (do not cover). Remove from oven, when cool enough to handle, cut in half. Remove the seeds and set aside for later use. Put the entire cooked kabocha in a mixing bowl. Add 1/4 C of butter,1tsp nutmeg,1/4 C sour cream, salt and pepper to taste. Using an immersion blender, blend the mixture until smooth. To serve. Put in individual ramekins or use a mashed potato scoop and serve as a side dish. Put a dollop of sour cream on top of the dish.
Heres the recipe for my favorite soup.
Pumpkin Lentil Soup
1 medium kabocha,about 3-4 lbs. wash,cut in half. Remove seed and cut in chunks.
2 quarts water
Put the kabocha in a soup pot and add the water. Bring to a rapid boil,then reduce heat to simmer until fork tender. Add
1 cup of dried red lentil to the kabocha and continue to cook until lentil is soft and mushy. You should have enough liquid to cook the lentils, if not add some. Lentil cooks very fast.
When the lentil is soft, add the following to the kabocha /lentil mix: 1 /2 cup minced onion, 1 tbsp.granulated garlic,1tsp thyme, 2tbsp. minced cilantro and 4 cups of chicken broth. Simmer the mixture for 3 minutes or until the flavor marries. Add salt and pepper to taste.
Puree the mixture to a smooth consistency using an immersion blender. If you do not have one, use a blender but be careful not to burn yourself.
Return the pureed soup into the soup pot. Add 1/2 C sherry, and simmer until the alcohol evaporates.
This soup will look elegant when served in a white bowl. Top with a dollop of sour cream and nustursium flower.
Bon appetit
The seeds of the mature kabocha is edible .Prepare by cutting the squash in half,separate the seeds from the seed cavity (discard)wash and drain. Spread the seeds in a cookie sheet and bake in an oven at 400 deg F until dry but not burnt. Eat like pumpkin seeds. The flower of kabocha is excellent for making beignet. You can usually find the flowers in Farmers Market . Specialty stores sells them too but the price is stiff. The best way is to grow your own. If you desire to venture and plant kabocha make sure you have adequate space as the squash is a rambling vine. The growing requirement is the same as squash. All winter squashes plant have 2 kinds of flowers. The male flower is the smaller of the 2 and has long thin stem. Nature designed it so that the male flower sticks out to attract the bees,while the female flower is large with a short stem,close to the main stem and the one that produces the fruit. Pick the male flowers as they are usually abundant. Leave some for the bee's if you want the vine to bear more fruit. Wash and rinse the flower.Dry with paper towel being careful not to bruise it. You need tempura mix for this dish.Prepare the mix according to package. Immerse the flower into the prepared batter and fry in deep fat. Drain well. Yummy!
As for the kabocha flesh, it can be eaten raw like a crudite . Serve with your favorite dip, steam the young shoots and add to salads or dip in a batter and make vegetable tempura. My favorite way to cook kabocha is to serve it as a side dish and as a soup. To serve 6 people for a side dish, pick a medium size kabocha. Wash the vegetable and poke it twice with a knife or ice peak. Put the entire kabocha in a baking dish and bake for 1 hour at 350 deg F. (do not cover). Remove from oven, when cool enough to handle, cut in half. Remove the seeds and set aside for later use. Put the entire cooked kabocha in a mixing bowl. Add 1/4 C of butter,1tsp nutmeg,1/4 C sour cream, salt and pepper to taste. Using an immersion blender, blend the mixture until smooth. To serve. Put in individual ramekins or use a mashed potato scoop and serve as a side dish. Put a dollop of sour cream on top of the dish.
Heres the recipe for my favorite soup.
Pumpkin Lentil Soup
1 medium kabocha,about 3-4 lbs. wash,cut in half. Remove seed and cut in chunks.
2 quarts water
Put the kabocha in a soup pot and add the water. Bring to a rapid boil,then reduce heat to simmer until fork tender. Add
1 cup of dried red lentil to the kabocha and continue to cook until lentil is soft and mushy. You should have enough liquid to cook the lentils, if not add some. Lentil cooks very fast.
When the lentil is soft, add the following to the kabocha /lentil mix: 1 /2 cup minced onion, 1 tbsp.granulated garlic,1tsp thyme, 2tbsp. minced cilantro and 4 cups of chicken broth. Simmer the mixture for 3 minutes or until the flavor marries. Add salt and pepper to taste.
Puree the mixture to a smooth consistency using an immersion blender. If you do not have one, use a blender but be careful not to burn yourself.
Return the pureed soup into the soup pot. Add 1/2 C sherry, and simmer until the alcohol evaporates.
This soup will look elegant when served in a white bowl. Top with a dollop of sour cream and nustursium flower.
Bon appetit
Monday, May 10, 2010
Turmeric, is it a panacea?
More and more people in the US are taking turmeric as a food supplement. The sales of turmeric has increased significantly in the last decade as an over the counter nutritional pharmaceutical . Turmeric ,scienifically known as curcuma longa is a rhizomatous ,herbaceous perennial plant of the ginger family. It grows well in tropical area where rain is plentiful. Erode, a city in South India ,State of Tanil Nadu, also called the yellow city or Turmeric City is the largest producer of turmeric in the world.Turmeric is the key ingredient to many Indian,Persian,Thai and Malay dishes . In indian, it is a component of the spice blend known as garam marsala,used in preparing curries.In other South East Asian countries the fresh leaves are used in cooking where the leaves are used to wrap fish and meats to prepare ethnic specialty food with peculiar but delicious taste. It is also used as a fresh ingredient in cooking similar to ginger. In Persian ,it is used to add color to rice dishes.In the manufacturing industry, turmeric is use to give the yellowish hue in mustard.
In folk medicine, turmeric has many medicinal properties. In South East Asia, it is used as an antiseptic,and applied directly to bruises and cuts to prevent infection and for healing. It is also taken as a supplement which allegeable helps in stomach problem and menstral discomfort.In Okinawa,Japan it is a popular tea. Pakistan, use turmeric as an anti inflammatory agent and for wound healing and skin care. In india,Bangladesh and Pakistan turmeric paste is applied to the bride and groom to make there skin glow and keep bacterias away. Plant turmeric in your garden if you have ant problem and ants will soon disappear. In Vietnam, the fresh fish sold in the market are dusted with turmeric powder to keep them fresh. Cambodia rubs turmeric paste in them fontanel (soft spot) of a new born infant head to hasten the closure and to protect the infants from colds etc.
In the US turmeric is currently being investigated for its ability to reduce or moderate the progression of alzheimers disease,cancer,arthritis and other clinical disorders.NIH (National Institute of Health) currently registered 19 clinical trials to study turmeric and curcumin for a variety of clinical disorder. Although there is no recommended safe dosage to take, there are no documented harm from excess intake of this spice when added to food.
I add turmeric powder when I cook adobo. It is not the traditional way to cook adobo, Turmeric enhance the flavor of the dish It is not a traditional way to prepare adobo but it sure add verve to the dish. Try adding turmeric to stir fry's, meats, rice and pastas and enjoy a delicious and nutritious dish. More research needed to validate the attributes of turmeric but the current findings are promising. I will keep you posted for new findings. In the meantime start trying new recipes for turmeric and enjoy the delicious taste it imparts to your dish.
In folk medicine, turmeric has many medicinal properties. In South East Asia, it is used as an antiseptic,and applied directly to bruises and cuts to prevent infection and for healing. It is also taken as a supplement which allegeable helps in stomach problem and menstral discomfort.In Okinawa,Japan it is a popular tea. Pakistan, use turmeric as an anti inflammatory agent and for wound healing and skin care. In india,Bangladesh and Pakistan turmeric paste is applied to the bride and groom to make there skin glow and keep bacterias away. Plant turmeric in your garden if you have ant problem and ants will soon disappear. In Vietnam, the fresh fish sold in the market are dusted with turmeric powder to keep them fresh. Cambodia rubs turmeric paste in them fontanel (soft spot) of a new born infant head to hasten the closure and to protect the infants from colds etc.
In the US turmeric is currently being investigated for its ability to reduce or moderate the progression of alzheimers disease,cancer,arthritis and other clinical disorders.NIH (National Institute of Health) currently registered 19 clinical trials to study turmeric and curcumin for a variety of clinical disorder. Although there is no recommended safe dosage to take, there are no documented harm from excess intake of this spice when added to food.
I add turmeric powder when I cook adobo. It is not the traditional way to cook adobo, Turmeric enhance the flavor of the dish It is not a traditional way to prepare adobo but it sure add verve to the dish. Try adding turmeric to stir fry's, meats, rice and pastas and enjoy a delicious and nutritious dish. More research needed to validate the attributes of turmeric but the current findings are promising. I will keep you posted for new findings. In the meantime start trying new recipes for turmeric and enjoy the delicious taste it imparts to your dish.
Sunday, May 9, 2010
Verdolaga-a nutritious and delicious vegetables
I can not believe I ignored this vegetables for years . My 1st encounter with verdolaga was many years ago when I was pulling weeds with my housekeeper. I saw her separate the creeping weed that carpeted my flower garden from the regular trash bin. I asked her what she was going to do with it and she told me she makes tea to keep her calm.
My passion for nutrition and cooking has not peaked at that time . I later found out that verdolaga, the creeping weed is not only delicous but also nutritious. The other name for verdolaga is common purslane and hogweed.You can find this weed growing in the roadside, in open fields where there is source of water and of course in your garden. Verdolaga is an herb that has oblong succulent leaves that are light green in color. It is sold in small bunches, similar to watercress. The stems and leaves are edible. Look for fresh specimens, brown leaves and limp stems is a sign that it is old.
Verdolaga is a good source of Vitamin A , C and magnesium. Recent research findings showed that verdolaga is a good source of alpha linoleic acid, a type of omega 3 fatty acid . This substance helps to lower blood pressure and cholesterol level as well as prevent blood clots.
Where to buy verdolaga? You can find verdolaga in Farmers Market and small produce stands in the countryside . In the East coast check the bodegas (mom and pop ethnic grocery stores). In 0ther Metro areas check the greengrocer. I live in Los Angeles and 95% of the time I can find verdolaga in Vallarta's produce section.
How does it taste? it is limoney,slightly acidic and tangy. Prepare by removing the dead leaves and mature stems (stems that do not break when you bend the stem) Rinse and drain. Boil water.When water boils, Turn off heat. drop the verdolagas and let stand for 1 minute. Drain in a colander. Put drained verdolaga in a salad dish, sprinkle vinaigrette dressing.Toss and enjoy. The vegetables cooks easily. You can also add it in fish stew or soups. Make sure to add it when you are ready to serve the dish, as letting the vegetables sit in a hot liquid will cause the vegetables to lose its vitamin C and the leaves will turn into an ugly brown similar to what happens to spinach when overcooked.
The weed in your garden and the cultivated ones you buy in the store differs in appearance. Store bought verdolaga grows upright, while the verdolaga in your yard are runners. Do not pick verdolagas from your garden or roadside unless you know for sure that it is verdolaga. Ask someone who knows to help you identify the weed. Do not harvest from yards that had been sprayed with pesticides, as this will cause harm to you. Verdolaga is easy to grow. I grow them during the summer. I buy a bunch and select the ones with a hard stem. I sit them in water until roots appear,then I plant them in my vegetable garden.
Until then, I will continue to search for more nutritious and delicious vegetales to share with you.
My passion for nutrition and cooking has not peaked at that time . I later found out that verdolaga, the creeping weed is not only delicous but also nutritious. The other name for verdolaga is common purslane and hogweed.You can find this weed growing in the roadside, in open fields where there is source of water and of course in your garden. Verdolaga is an herb that has oblong succulent leaves that are light green in color. It is sold in small bunches, similar to watercress. The stems and leaves are edible. Look for fresh specimens, brown leaves and limp stems is a sign that it is old.
Verdolaga is a good source of Vitamin A , C and magnesium. Recent research findings showed that verdolaga is a good source of alpha linoleic acid, a type of omega 3 fatty acid . This substance helps to lower blood pressure and cholesterol level as well as prevent blood clots.
Where to buy verdolaga? You can find verdolaga in Farmers Market and small produce stands in the countryside . In the East coast check the bodegas (mom and pop ethnic grocery stores). In 0ther Metro areas check the greengrocer. I live in Los Angeles and 95% of the time I can find verdolaga in Vallarta's produce section.
How does it taste? it is limoney,slightly acidic and tangy. Prepare by removing the dead leaves and mature stems (stems that do not break when you bend the stem) Rinse and drain. Boil water.When water boils, Turn off heat. drop the verdolagas and let stand for 1 minute. Drain in a colander. Put drained verdolaga in a salad dish, sprinkle vinaigrette dressing.Toss and enjoy. The vegetables cooks easily. You can also add it in fish stew or soups. Make sure to add it when you are ready to serve the dish, as letting the vegetables sit in a hot liquid will cause the vegetables to lose its vitamin C and the leaves will turn into an ugly brown similar to what happens to spinach when overcooked.
The weed in your garden and the cultivated ones you buy in the store differs in appearance. Store bought verdolaga grows upright, while the verdolaga in your yard are runners. Do not pick verdolagas from your garden or roadside unless you know for sure that it is verdolaga. Ask someone who knows to help you identify the weed. Do not harvest from yards that had been sprayed with pesticides, as this will cause harm to you. Verdolaga is easy to grow. I grow them during the summer. I buy a bunch and select the ones with a hard stem. I sit them in water until roots appear,then I plant them in my vegetable garden.
Until then, I will continue to search for more nutritious and delicious vegetales to share with you.
Friday, May 7, 2010
Romancing with Soy - is soy right for you?
There is a brewing concern that the isoflavanoids in soy can do more harm than good.The fascination with soy started in the last decade when studies unveiled that the soy contain isoflavanoids (phytoestrogen) . Isoflavoids contain powerful anti oxidant properties that may help prevent cell damage (oxidation) caused by free radicals. Soy isoflavanoides can act like weak estrogen and may block receptors similar to the way Tamoxefin, (cancer drug) work to prevent reoccurence of estrogen sensitive breast cancer. Here's where the conflict rise, taking isoflavanoids with tamoxefin may fuel the growth of tumors.
Where is the soy coming from?Americans have not quite aquired the taste for soy as food. Soy protein is a component of many over the counter nutritional supplements ,in addition to soy capsule or tablets. FDA (Food and Drug Administration) formally ruled that 25 grams of soy protein taken daily is beneficial. Knowing the American mentality , that if one is good two is better. Could it be that consumers are taking more than the usual dose since soy supplements can be purchased without prescription
A Japanese longitudinal study was published on soy consumption and breast cancer. 24,226 Japanese women between the ages of 40-69 years of age were included in the study that lasted 10.8 years. In this study, the isoflavanoid level of the women in the study was measured . The study correlatesd the level of isoflavanoid to the development of cancer. The study concluded that women with the highest level of isoflavanoids has the lowest risk for cancer. Only 4% of China's land is arable. Grazing cows was not an option. Soy was cultivated because it is a prolific bearer and can produce enough food to feed the country's ever growing population. Soy contains all the essential amino acids to essential to human nutrition.
In the last decade, the sale of soy nutritional product escalated. Soy is a component of many nutritional products , and also as soy powder is shelf safe and more refined. You can find soy as an over the counter pharmaceuticals in the form of capsule and tablets. US supermarkets now have tofu displayed in the refrigerated section of the supermarkets .You can either buy firm (excellent for stir frying) firm or soft for preparing omelets,soup etc. Silken tofu in tetra packs is shelf safe , soy bean oils,and shelf safe soy milk and edamame (found in the frozen section). Venture into an asian supermarket and you will see endless soy product beyond your imagination. There is miso paste, tempeh, fried tofu, soy noodles, dried tofu, soy milk,tofu with mushrooms, soy bean sprouts, fresh soy pudding etc. and the list goes on. Go to Starbuck's and try there soy latte. It is delicious.
The asians are experts in the preparation of soy and soy products. Recipes had been passed from generations to generations and had been fined tuned with the addition of newly found and developed ingredients. Find a friend or neighbor to show you how a dish is prepared. Or if you are adventureous, go to an asian restaurant and order a tofu dish and see if you like the taste In Japan, miso is part of there daily breakfast fare.
Tofu or soy , sans ingredients and seasoning is tasteless. Add the right kind of ingredient and spike it with the right flavor and the taste will be magically transform to mimic the taste you want it to be.
With reference to the cancer scare, people with cancer of the breast or in remission should definetely be concern. They should avoid soy and soy products until new research proves otherwise. If you have gout ,refrain from eating soy as the uric acid can cause you to have painful joints. Do not give babies soy milk if they are not allergic to milk. If you think you are allergy to soy, omit it from your diet, and check all the other over the counter medication you are taking to avoid adverse reaction.
If you do not fall in the above category, learn to cook it!
Heres a recipe for tofu omelet: purchase (1) silken tofu in tetra pack. open container & drain the water. Cut in cube set aside.
You will need the following: 1 tbsp. vegetable oil, use canola or corn oil, 2 minced garlic cloves,1/2 bunch chopped green onion,1 medium ripe diced tomatoes and 3 large eggs, beaten. Discard the egg yolk of the two eggs. You will also need 2 tbsp. of oil for frying the omelet , and salt and pepper for seasoning.
Heat 1 tbsp. of oil in the skillet, when hot,saute the garlic until fragrant . Stir in the tomatoes,green onions and cubed tofu. Season with salt and pepper. Saute for 3 minutes Set aside. In another skillet, heat about 2 tbsp. of oil, when hot, pour the 3 beaten eggs,swirl the pan to spread the egg. when the egg sets, add the stir fried tofu. Spread mixture in the middle of egg. Flip the sides of the egg to cover the topping. Flip over the omelet to seal and cook the other side. Enjoy!
Where is the soy coming from?Americans have not quite aquired the taste for soy as food. Soy protein is a component of many over the counter nutritional supplements ,in addition to soy capsule or tablets. FDA (Food and Drug Administration) formally ruled that 25 grams of soy protein taken daily is beneficial. Knowing the American mentality , that if one is good two is better. Could it be that consumers are taking more than the usual dose since soy supplements can be purchased without prescription
A Japanese longitudinal study was published on soy consumption and breast cancer. 24,226 Japanese women between the ages of 40-69 years of age were included in the study that lasted 10.8 years. In this study, the isoflavanoid level of the women in the study was measured . The study correlatesd the level of isoflavanoid to the development of cancer. The study concluded that women with the highest level of isoflavanoids has the lowest risk for cancer. Only 4% of China's land is arable. Grazing cows was not an option. Soy was cultivated because it is a prolific bearer and can produce enough food to feed the country's ever growing population. Soy contains all the essential amino acids to essential to human nutrition.
In the last decade, the sale of soy nutritional product escalated. Soy is a component of many nutritional products , and also as soy powder is shelf safe and more refined. You can find soy as an over the counter pharmaceuticals in the form of capsule and tablets. US supermarkets now have tofu displayed in the refrigerated section of the supermarkets .You can either buy firm (excellent for stir frying) firm or soft for preparing omelets,soup etc. Silken tofu in tetra packs is shelf safe , soy bean oils,and shelf safe soy milk and edamame (found in the frozen section). Venture into an asian supermarket and you will see endless soy product beyond your imagination. There is miso paste, tempeh, fried tofu, soy noodles, dried tofu, soy milk,tofu with mushrooms, soy bean sprouts, fresh soy pudding etc. and the list goes on. Go to Starbuck's and try there soy latte. It is delicious.
The asians are experts in the preparation of soy and soy products. Recipes had been passed from generations to generations and had been fined tuned with the addition of newly found and developed ingredients. Find a friend or neighbor to show you how a dish is prepared. Or if you are adventureous, go to an asian restaurant and order a tofu dish and see if you like the taste In Japan, miso is part of there daily breakfast fare.
Tofu or soy , sans ingredients and seasoning is tasteless. Add the right kind of ingredient and spike it with the right flavor and the taste will be magically transform to mimic the taste you want it to be.
With reference to the cancer scare, people with cancer of the breast or in remission should definetely be concern. They should avoid soy and soy products until new research proves otherwise. If you have gout ,refrain from eating soy as the uric acid can cause you to have painful joints. Do not give babies soy milk if they are not allergic to milk. If you think you are allergy to soy, omit it from your diet, and check all the other over the counter medication you are taking to avoid adverse reaction.
If you do not fall in the above category, learn to cook it!
Heres a recipe for tofu omelet: purchase (1) silken tofu in tetra pack. open container & drain the water. Cut in cube set aside.
You will need the following: 1 tbsp. vegetable oil, use canola or corn oil, 2 minced garlic cloves,1/2 bunch chopped green onion,1 medium ripe diced tomatoes and 3 large eggs, beaten. Discard the egg yolk of the two eggs. You will also need 2 tbsp. of oil for frying the omelet , and salt and pepper for seasoning.
Heat 1 tbsp. of oil in the skillet, when hot,saute the garlic until fragrant . Stir in the tomatoes,green onions and cubed tofu. Season with salt and pepper. Saute for 3 minutes Set aside. In another skillet, heat about 2 tbsp. of oil, when hot, pour the 3 beaten eggs,swirl the pan to spread the egg. when the egg sets, add the stir fried tofu. Spread mixture in the middle of egg. Flip the sides of the egg to cover the topping. Flip over the omelet to seal and cook the other side. Enjoy!
Wednesday, May 5, 2010
Functional Foods: Can the benefits outweigh the risk?
BBC research estimates that global interest for functional foods will reach 176.7 billion in 2013 with a compounded AGR (CAGR) of 7.4 %. Inspite of consumer concern regarding the benefits tauted by the manufacturers of functional food , the baby boomers have made functional foods the leading trend in the US food industry.
Like or not, you are already consuming functional foods. When you use iodized salt to marinate beef (salt contains iodine which prevents goiter,beef contains CLA,a conjugated linolic acid ) munching on your toast for breakfast (breads and flour are fortified with folate to prevent birth defects and protect your heart), spreading benecol on your toast, a margarine that lowers cholesterol, drinking orange juice fortified with calcium,drinking milk fortified with vitamin A & D and eating poached egg fortified with omega 3. There are also sports drinks and mineral water to hydrate you. On your way to work, chew on a brain gum , brain gum is suppose to improve memory. The active ingredient is phosphatidy serine (PS) a fat like substance extracted from soybean and cow brain. Wait, how about soup for lunch . Hain 's Kitchen Prescription soups are laced with Echinacea to prevent sniffles or St. Johns Wort for your depression.
According to Steven DeFelice,Chairman of the Foundation of Innovation in Medicine in Cranford, New Jersey, 95% of functional foods have not been clinically tested and are making claims that are not supported by clinical datas
Unlike the UK, Canada and Japan, the United States have no specific guidelines on labeling for functional foods. The (FDA) Food and Drug Administration oversees and regulates manufacturing of functional foods in the United States . Concerns outside the purview of FDA is accompanied by a disclaimer, "This product is not intended to diagnose,treat,cure or prevent any disease.".
In the last decade interest on functional foods fueled the food industry to do extensive research and manufacture food products that will meet consumer demands. The key factors that increase consumer demands for functional foods are (1.) self care movement (2.) changes in food regulation (3.) overwhelming scientific evidence illustrating the critical link between diet health and disease.
What is functional food? The ( IFIC ) International Food Information Council defines functional food "as a food that provides health benefits beyond basic nutrition". The Nutrition Board of the National Academy of Science describes functional food as "any modified food or ingredient that may provide a health benefit beyond the traditional nutrient it contains ". FNB 1994.
Functional foods includes whole grain,fortified, enriched or enhanced foods which provides beneficial effect on the health of an individual when consumed as a part of a varied diet , and on a regular basis in adequate portions. Simply put-a balance diet.
Interest in functional foods have resulted in a number of new products in the market place that are designed to meet specific health concerns particularly as related to chronic disease and aging
The following traditional functional foods appears to offer the following benefits:
1. Beef-a fatty acid known as conjugated linolic acid or CLA . Scientific research continues to determine CLA's potential to suppress tumors.
2. Citrus fruit-a rich source of vitamin C, folate and fiber.New research surface to show that it is also a rich source of limonoids, which have been identified as protective against a variety of spontaneous and chemically induced tumors in rats and mice.
3. Cranberry and blueberry juice contain compounds that inhibit the adherance of e. coli to cell walls and thus help protect against UTI (urinary tract infection) . Cranberry is also rich in benzoic acid which acidifies the urine. A word of caution: cranberry contains Vitamin K and should be avoided by individuals taking the prescription drug Warfarin or Coumadin (blood thinner medication)
4.Garlic-The sulfur compound in garlic has been tauted for its ability to reduce cancer, however, studies are conflicting . A large control study in China showed inverse relationship between stomach cancer and consumption of garlic and onions, another study of 40,000 post menopousal women showed that garlic consumption protected against colon cancer, other epidemological studies showed negative result.
5. Oat -5 to 10 grams per day (about 1 cup dry oatmeal) of soluble fiber reduces total cholesterol and LDL (low density lipoprotein,a bad cholesterol) to approximately 10%, reducing the risk for heart disease.
6. Soy -25 grams appears to be the effective daily level to reduce cholesterol and triglycerides.
7. Tea- The pholyphenolic compounds in tea may protect against cancer and cardiovascular disease. Epidemological studies are inconclusive.High intake of 5 or more cups of green tea per day have been associated with decrease reoccurence of Stage 1 and 2 breast cancer in Japanese women.
8. Flax seed-may have anti cancer and heart protective properties. It is rich in alpha linoleic acid, an omega 3 fatty acid. Consuming flax seed reduces total and LDL cholesterol as well as platelet aggregation. It contains a fiber called lignan which interact with the intestinal tract to form two estrogen like compounds that may help prevent estrogen dependent cancer.
In rodents flax seed decrease tumors of the colon,mammary gland and lungs. It also a stool softener and beneficial to your proper gut functioning.
Other food also qualify as a functional food even if they contain non essential substances but provides potential health benefits.
Examples of these diverse foods that are considered functional foods are psyllium seeds (soluble fiber)soy food (isoflavanoids), cranberry juice (proanthocyanidins),purple grape juice (resveratrol),tomatoes (lycopene),green tea( catechin) Probiotics (lactobacilli and bifidobactrin) is a healthy bacteria that resides in the human intestinal tract. Natural food sources are fermented dairy,yoghurt and kefir. A diet rich in fermented dairy may lower cholesterol and cancer risk. It also maintain gut function and health by preventing overgrowth of harmful bacteria. Because good immunity depends on a healthy gut, probiotic is a must to keep our immune system healthy. Prebiotic are inulin,polydextrose and fructo oligosaccharides (FOS) these are CHO in foods that the body can not digest or absorb, Food sources are whole grain cereal,some fruits,onion,garlic,asparagus,leek,honey, agar, fortified foods and beverages. As they pass through the gut, probiotic bacteria feeds on them. Probiotic and prebiotic has a symbiotic relationship, both are beneficial in keeping a functioning gut and healthy immune system.
Be cautious when using fortified,enhance and enriched functional foods as some of the nutrients added can interact with the medications you are taking. Allergies can also occur when taking herbs and herb tea and can result in discomfort and or illness.
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