tag:blogger.com,1999:blog-61430090101327371912024-02-21T00:09:10.531+00:00Cooking for HealthAnonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.comBlogger68125tag:blogger.com,1999:blog-6143009010132737191.post-7928648194288653322015-01-25T21:03:00.000+00:002015-01-27T14:19:45.075+00:00Thai Red Vegetable Curry<div class="separator" style="clear: both; text-align: center;">
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<tr><td class="tr-caption" style="text-align: center;">Thai red vegetable curry and rice<br />
www.cookingforhealth.biz</td></tr>
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Herbs and spices are used to enhance flavour in many types of cuisine across the globe.<br />
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Many of us know from travelling abroad, dining out or cooking at home that there’s considerable variability in the amount, type and combination of herbs and spices used in different types of cuisine.<br />
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Thai cuisine, for example, is famous for its aromatic and spicy dishes created using herbs and spices such as lemongrass, kaffir lime leaves, basil, galangal, ginger, garlic, chilli peppers, cumin, coriander and peppercorns.<br />
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<tr><td class="tr-caption" style="text-align: center;">Thai herbs and spices</td></tr>
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Usually these variations in use of herbs and spices are attributed merely to cultural preferences.<br />
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But is this the only reason?<br />
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Each herb and spice has a unique aroma and flavour, which derive from compounds known as phytochemicals or “secondary compounds”, because they are secondary to the plant's basic metabolism.<br />
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These chemicals evolved in plants to protect them against herbivorous insects and vertebrates, fungi, pathogens, and parasites [1].<br />
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Most herbs and spices contain dozens of secondary compounds, including glucosides, saponins, tannins, alkaloids, essential oils, organic acids, and others, many thousands of which have been described in the literature [2,3].<br />
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Before the advent of modern medicine, herbs and spices were used in most cultures to prevent and treat a variety of health conditions, either incorporated into food or in specific preparations. Indeed, in many places, herbal medicine is still an important part of healthcare.<br />
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Scientific studies are generating more and more evidence to support the medicinal properties of herbs and spices.<br />
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Many of the phytochemicals or “secondary compounds” in plants have been shown to possess powerful anti-oxidant, anti-inflammatory, anti-microbial, anti-hypertensive, anti-cancer, anti-depressant, anti-anxiety and cholesterol-lowering activity [4-6]. Herbs and spices frequently contain high concentrations of these substances.<br />
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As many herbs and spices have considerable anti-bacterial, anti-fungal and anti-parasitic activity, it’s likely that their traditionally high use in hot climates is no accident. People found by trial and error that food kept longer and/or caused fewer stomach upsets if herbs and spices were incorporated [7]. <br />
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<a href="http://2.bp.blogspot.com/-8fZb4Q4haqo/VMU5zO9T6fI/AAAAAAAAQSg/d-HCN4uP7w0/s1600/BioScience%2B1999%2BJun%2B49(6)%2B453-63%2C%2BFigure%2B4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-8fZb4Q4haqo/VMU5zO9T6fI/AAAAAAAAQSg/d-HCN4uP7w0/s1600/BioScience%2B1999%2BJun%2B49(6)%2B453-63%2C%2BFigure%2B4.jpg" height="480" width="640" /></a></div>
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This recipe for Thai-style red vegetable curry contains a range of herbs and spices rich in phytochemicals known for their medicinal properties.<br />
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The vegetables, herbs and spices used in this recipe contain high levels of antioxidant activity.<br />
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Antioxidants protect your body from damage caused by highly reactive molecules, called free radicals, produced as a normal by-product of metabolism.<br />
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Damage caused by free radicals contributes to aging and the development of chronic disease.<br />
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The picture below shows the antioxidant content of one serving of this Thai Red Vegetable Curry compared with one serving of a Burger King Double Whopper and Cheese with a medium portion of French fries.<br />
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<b>The antioxidant content of the Thai Red Vegetable Curry is almost 5 times higher than that of the burger and fries.</b><br />
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The dish is also high in vitamins A, C and K; and contains substantial amounts of vitamins B1 and B6, as well as the minerals magnesium and manganese.<br />
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Lemongrass, for example, has been shown to have activity against the fungus <i>Candida albicans</i> [8] as well as anti-bacterial activity [9].<br />
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It’s also reported to have anti-inflammatory, anti-oxidant, anti-mutagenic, hypoglycaemic and anxiolytic properties [10].<br />
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Kaffir lime leaves contain volatile oils and other phytochemicals [11].<br />
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Traditionally, kaffir lime leaves have been used for treatment of colds, congestion, and coughs. In addition, they’re recommended for alleviating flatulence, treating indigestion and treating menstrual disorders.<br />
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Kaffir lime phytochemicals have also been shown to have anti-oxidant, anti-inflammatory and anti-hypertensive properties, which may be useful for preventing cancer and heart disease [11].<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-zMHTlGgSu40/VMQUesODGAI/AAAAAAAAQRA/Q9BfLOlkh5g/s1600/kaffir%2Blime%2Bleaves%2Band%2Bfruit%2Bwww.cookingforhealth.biz.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-zMHTlGgSu40/VMQUesODGAI/AAAAAAAAQRA/Q9BfLOlkh5g/s1600/kaffir%2Blime%2Bleaves%2Band%2Bfruit%2Bwww.cookingforhealth.biz.jpg" height="512" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kaffir lime leaves</td></tr>
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Modern scientific investigations of coriander (also known as cilantro) have focused on its antimicrobial properties, anti-anxiety action, and cholesterol-lowering effects.<br />
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Its cholesterol-lowering action is the result of coriander stimulating the conversion of cholesterol to bile acids within the liver, an effect that would likely improve digestion of fat.<br />
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<a href="https://drjanephilpott.wordpress.com/2009/02/20/turmeric-spice-up-your-health/" target="_blank">Turmeric is reported to have numerous health benefits</a> due to the anti-inflammatory and anti-oxidant properties of its phytochemicals, particularly curcumin.</div>
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Ingredients</h2>
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Makes 4 servings<br />
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<ul>
<li>1 red onion (150g/5oz) (finely sliced into half-moons)</li>
<li>1 clove garlic (crushed)</li>
<li>1 tablespoon olive oil</li>
<li>1 pinch sea salt</li>
<li>1 medium carrot (cut into matchsticks)</li>
<li>½ red bell pepper and ½ yellow bell pepper (finely sliced)</li>
<li>240g/8oz cooked beans – you could use green lentils, black eye beans, butter beans, haricot beans, cannellini beans, edamame, flageolet beans, pinto beans or whatever you have available. You can use canned beans or cook your own dried beans (see below). You could also use tofu (cut into small cubes) instead.</li>
<li>1 strip dried kombu sea vegetable (optional - see instructions for cooking your own beans below)</li>
<li>2 tablespoons Thai red curry paste. I made my own (see below for instructions) or you could buy a jar from the shops and follow the manufacturer’s instructions.</li>
<li>1 can coconut milk or make your own by adding 2-3 tablespoons coconut powder to 1 cup water (making your own from coconut powder is cheaper than buying cans of coconut milk. Coconut powder is available online or in certain supermarkets and international food stores). Coconut contains a high percentage of saturated fat, so it's best not to use it too frequently in your cooking.</li>
<li>1 teaspoon ground turmeric</li>
<li>4 kaffir lime leaves</li>
<li>40g baby leaf spinach</li>
<li>Small bunch of fresh coriander/cilantro</li>
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Method</h2>
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Cooking your own dried beans</h3>
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It's fine to use canned beans to save time.<br />
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If you're cooking your own dried beans, you'll need approximately 3/4 cup dried beans and 4-5 cups water to cover them completely to a depth of 2 inches/5cm, depending on the size of the pan you use.<br />
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You can also add a strip of dried kombu sea vegetable, as this adds valuable minerals, and helps to tenderise and enhance the flavour of the beans.<br />
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If you soak the dried beans overnight in cold water before cooking, this will reduce the cooking time. Drain and rinse the beans before cooking. If you forget to soak them first, it doesn't matter, they may just take a bit longer to cook properly.<br />
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I usually cook dried beans in my slow cooker, as I can put them on and forget about them whilst doing other things, safe in the knowledge that they won't dry out and burn.<br />
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You can use a regular cooking pot but be aware that if you need to cook the beans for a long time, the water will evaporate. You'll need to keep an eye on them and top up the pan with boiling water if necessary.<br />
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Cooking time depends on the type and age of the beans.<br />
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The smaller and fresher the beans, the less time they'll need.<br />
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Large and/or old beans typically take longer.<br />
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Green lentils, for example, will probably be soft within an hour; pinto beans may take 2 to 3 hours. If your dried beans are past their "best before" date, they may remain like bullets however long you cook them for. Hard beans are very indigestible and create more intestinal gas, so I recommend that you use dried beans that are as fresh as possible.<br />
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To test if they're cooked, remove a small number of beans and press them between your fingers and thumb; they should squash easily.<br />
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Preparing the curry</h3>
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Add olive oil and salt to a thick-based pan and gently sauté onion and garlic for 5-10 minutes until soft and translucent.<br />
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Add carrot, peppers, beans, Thai red curry paste, coconut milk, turmeric and kaffir lime leaves and simmer for 15 minutes until the vegetables are cooked.<br />
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Add baby spinach leaves and some fresh coriander to taste and simmer for a further 5 minutes.<br />
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Serve with brown rice and garnish with fresh coriander/cilantro.<br />
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How to make Thai red curry paste</h2>
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Ingredients</h3>
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<ul>
<li>1 stalk fresh lemon grass (finely chopped)</li>
<li>2 large red chilli peppers or 2 small birds eye chillis if you want it to be hot (seeds removed and finely chopped)</li>
<li>2 cm piece fresh root ginger (peeled and finely chopped)</li>
<li>1 teaspoon ground coriander</li>
<li>1 teaspoon ground cumin</li>
<li>1 teaspoon ground paprika</li>
<li>1 tablespoon fresh lemon juice</li>
<li>1-2 tablespoons Thai fish sauce or Ume Plum seasoning if you are vegan</li>
<li>¼ red onion (finely chopped)</li>
<li>2 cloves garlic (finely chopped)</li>
<li>2 tablespoons tomato puree</li>
<li>1 tablespoon rice malt syrup</li>
<li>2 tablespoons coconut milk</li>
</ul>
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<h3>
Method</h3>
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Blend all ingredients using a hand blender or food processor. Freeze what you don’t use in portions, so you have some ready prepared for future meals.<br />
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Alternatively, you can buy pre-made Thai red curry paste. This isn't as fresh but is very convenient.<br />
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Nutrition information</h2>
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<h2>
References</h2>
<ol>
<li>Fraenkel GS. The Raison d'Être of Secondary Plant Substances: These odd chemicals arose as a means of protecting plants from insects and now guide insects to food. <i>Science</i>. 1959;<b>129(3361)</b>:1466-1470.</li>
<li>Lampe JW. Spicing up a vegetarian diet: chemopreventive effects of phytochemicals. <i>The American Journal of Clinical Nutrition</i>. 2003;<b>78</b>(3 Suppl):579s-583s.</li>
<li>Lai PK, Roy J. Antimicrobial and chemopreventive properties of herbs and spices. <i>Current Medicinal Chemistry</i>. 2004;<b>11(11)</b>:1451-1460.</li>
<li>Howes MJ, Simmonds MS. The role of phytochemicals as micronutrients in health and disease. <i>Current Opinion in Clinical Nutrition and Metabolic Care</i>. 2014;<b>17</b>(6):558-566.</li>
<li>Rodriguez-Casado A. The Health Potential of Fruits and Vegetables Phytochemicals: Notable Examples. <i>Critical Reviews in Food Science and Nutrition</i>. 2014:0.</li>
<li>Liu RH. Dietary bioactive compounds and their health implications. <i>J Food Sci</i>. 2013;<b>78</b> Suppl 1:A18-25.</li>
<li>Sherman PW, Billing J. Darwinian Gastronomy: Why We Use Spices: Spices taste good because they are good for us. <i>BioScience</i>. 1999;<b>49(6)</b>:453-463.</li>
<li>Amornvit P, Choonharuangdej S, Srithavaj T. Lemongrass-Incorporated Tissue Conditioner Against Candida albicans Culture. <i>Journal of Clinical and Diagnostic Research</i> : JCDR. 2014;<b>8(7)</b>:Zc50-52.</li>
<li>Mickiene R, Bakutis B, Baliukoniene V. Antimicrobial activity of two essential oils. <i>Annals of Agricultural and Environmental Medicine</i> : AAEM. 2011;<b>18(1)</b>:139-144.</li>
<li>Shah G, Shri R, Panchal V, Sharma N, Singh B, Mann AS. Scientific basis for the therapeutic use of Cymbopogon citratus, stapf (Lemon grass). <i>Journal of Advanced Pharmaceutical Technology</i> & research. 2011;<b>2(1)</b>:3-8.</li>
<li>Orranuch Norkaew KP, Patcharee Pripdeevech, Phumon Sookwong and Sugunya Wongpornchai. Supercritical Fluid Extraction and Gas Chromatographic-Mass Spectrometric Analysis of Terpenoids in Fresh Kaffir Lime Leaf Oil. <i>Chiang Mai J. Sci.</i> . 2013;<b>40 (2)</b>:240-247.</li>
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Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-83459492926646875872015-01-16T21:57:00.002+00:002015-01-17T17:28:39.135+00:00How to make vegetable sushi nori<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-hdHSH9lQhVk/VLgvHh8BKfI/AAAAAAAAQOQ/9_cuRI0ApEM/s1600/veggie%2Bsushi%2Bnori%2Bwww.cookingforhealth.biz%2BDSC_4757.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-hdHSH9lQhVk/VLgvHh8BKfI/AAAAAAAAQOQ/9_cuRI0ApEM/s1600/veggie%2Bsushi%2Bnori%2Bwww.cookingforhealth.biz%2BDSC_4757.JPG" height="426" width="640" /></a></div>
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When I was a PhD student, I was fortunate to be awarded a scholarship for a study trip to Japan. </div>
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There, I visited all the key University labs and Research Institutes working in my field of research.</div>
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Beforehand, I'd bought a Railcard and had planned to stay in Youth Hostels over the country. </div>
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Due to the extraordinary hospitality of my academic contacts, however, I ended up staying with different Japanese families for the entire time, which was a real privilege.</div>
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I'll never forget one evening in the home of a Professor at the University of Okayama. His wife and three young children all sat round the kitchen table making sushi rolls, which we later ate for supper.</div>
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The children were so excited to meet an English person and thrilled to show me their food and customs. It was magic.</div>
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In Japan, making sushi is considered a vocation, an art form, and chefs, or <i>itamae</i>, train with almost military rigour for anything from 2 to 20 years to become proficient.</div>
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Traditionally, raw fish is used in sushi and cutting it up in the correct way appears to be akin to learning to perform brain surgery.</div>
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Even the preparation of rice is a precise procedure. Too much rice and it will be more than a mouthful; too little and it will be overpowered by the fish; too much pressure and it will be hard; too little and the pellet will fall apart.</div>
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Most of us don't aspire to the heights of becoming a senior sushi chef, so we can relax and enjoy creating simple vegetable sushi rolls, which are great for lunchboxes, snacks, picnics and parties. </div>
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This recipe for sushi rolls uses the sea vegetable known in Japanese as nori (<i>Porphyra</i> spp).</div>
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Nori is the most popular of all sea vegetables as it's versatile and easy to prepare. It has a sweet and salty taste. </div>
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Nori contains more protein than other sea vegetables, averaging a remarkable 40% by weight. It contains about 1.5 times more vitamin C than oranges and as much vitamin A as carrots. Nori is the only sea vegetable reported to contain the biologically active form of <a href="https://drjanephilpott.wordpress.com/2014/12/19/vitamin-b12-and-plant-based-diets/" target="_blank">vitamin B12</a>. The mineral content of nori is about 10% by weight, which is lower than other sea vegetables, but is still very high for a vegetable food. </div>
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<a href="http://cookingforhealth.biz/article-on-health-benefits-of-seaweed.php" target="_blank">Sea vegetables have numerous health benefits</a> and are valuable for boosting mineral intake in your diet.</div>
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Nori is sold either as flakes or as sheets, which are folded 7 or 10 to a pack. </div>
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The flakes don't require soaking or cooking and can be sprinkled directly onto grains, or incorporated into purées, batters, sauces, dressings and dips to give an appealing herb-like flavour. </div>
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Nori sheets are best lightly toasted before use. This is done by rotating the sheet, shiny side up, over a low flame for a few seconds until its colour changes to a lighter green. Pre-toasted nori sheets are also available in the shops. Once toasted, nori can simply be torn into smaller pieces or cut with scissors into attractive shapes. These pieces can be added as a garnish to cereal dishes, soups and salads or mixed with nuts and seeds to make a tasty snack. Toasted sheets of nori can also be used to make sushi rolls and rice balls.</div>
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Ingredients</h2>
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Makes 2 sushi rolls, at least 3 servings</div>
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<ul>
<li>2 sheets nori sea vegetable, toasted</li>
<li>1 cup short-grain brown rice</li>
<li>2 cups boiling water</li>
<li>1 tbsp brown rice vinegar</li>
<li>1 tbsp rice malt syrup</li>
<li>1 tsp peanut butter</li>
<li>½ tsp umeboshi plum paste (available online or in health food stores)</li>
<li>1 carrot (100g/4oz), finely sliced</li>
<li>1/3 raw cucumber (100g/4oz), finely sliced</li>
<li>¼ red pepper (30g), finely sliced</li>
<li>50g/2oz marinated tofu, finely sliced</li>
<li>Few pieces of sushi ginger or 1 tsp mustard </li>
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Method</h2>
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Add 1 cup short-grain rice and 2 cups boiling water to a thick-based pan, cover with a lid and bring to a boil. </div>
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Turn down to a very low heat and simmer for 40-45 minutes until water has evaporated and rice is soft. </div>
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<span style="text-indent: -18pt;">Mix brown rice vinegar and rice malt syrup
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<span style="text-indent: -18pt;">Allow to cool. You need to use short-grain rice as this sticks together, unlike long grain or basmati rice.</span></div>
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You can buy nori sheets already toasted. </div>
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<a href="http://3.bp.blogspot.com/-T3V8U9v17Vk/VLgue20BlKI/AAAAAAAAQM0/t4BXq0MSkgg/s1600/nori%2Bsheets%2BDSC_4611.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-T3V8U9v17Vk/VLgue20BlKI/AAAAAAAAQM0/t4BXq0MSkgg/s1600/nori%2Bsheets%2BDSC_4611.JPG" height="506" width="640" /></a></div>
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If you have untoasted nori, simply hold the rough side of each sheet over a low flame for a few seconds until colour changes to a lighter green. </div>
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<a href="http://4.bp.blogspot.com/-IisY6_PMVqA/VLgvBCOhzrI/AAAAAAAAQN8/UPjAHunAL8s/s1600/toasting%2Bnori%2BDSC_4668.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-IisY6_PMVqA/VLgvBCOhzrI/AAAAAAAAQN8/UPjAHunAL8s/s1600/toasting%2Bnori%2BDSC_4668.JPG" height="486" width="640" /></a></div>
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Cut the carrot and cucumber into fine strips. I cut the vegetables thinly on the diagonal and then slice the pieces into narrow strips.</div>
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Having prepared all the fillings, lay one sheet of toasted nori, shiny side down, on a bamboo sushi mat, with the stripping of the map running horizontally.</div>
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Spread 1 cup cooked rice evenly over the nori, leaving 1/3 inch (1cm) at the bottom, nearest you, and 1 ½ inches (4 cm) at the top, firmly pressing the rice into the nori</div>
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<a href="http://1.bp.blogspot.com/-3-eLMQXc-JQ/VLgupb7hnRI/AAAAAAAAQNE/f62aUoTOMXU/s1600/rice%2Bon%2Bnori%2Bsheet%2BDSC_4686.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-3-eLMQXc-JQ/VLgupb7hnRI/AAAAAAAAQNE/f62aUoTOMXU/s1600/rice%2Bon%2Bnori%2Bsheet%2BDSC_4686.JPG" height="448" width="640" /></a></div>
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Gently spread nut butter, umeboshi paste, carrots, cucumber, pepper, tofu and sushi ginger horizontally in a strip across the rice.</div>
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If you add too much filling, you'll find it difficult to roll the sushi up.</div>
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<a href="http://2.bp.blogspot.com/-d2ALKtRVIiE/VLguz4WcWQI/AAAAAAAAQNY/wOjJT892SGk/s1600/sushi%2Bfilling%2Bbefore%2Brolling%2BDSC_4693.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-d2ALKtRVIiE/VLguz4WcWQI/AAAAAAAAQNY/wOjJT892SGk/s1600/sushi%2Bfilling%2Bbefore%2Brolling%2BDSC_4693.JPG" height="426" width="640" /></a></div>
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Pick up the edge of the bamboo sushi mat and carefully roll it away from you around the ingredients, into a cylindrical roll. </div>
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<span style="text-indent: -18pt;">Using your finger or a pastry brush, spread a little water on the exposed top edge of the nori to help the roll stick together.</span></div>
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You should end up with a cylindrical roll as in the photograph below.<br />
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<a href="http://1.bp.blogspot.com/-A1OTm1o822A/VLgu-ZErgzI/AAAAAAAAQNw/wBGuQZC-Rc8/s1600/sushi%2Brolled%2Bup%2BDSC_4698.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-A1OTm1o822A/VLgu-ZErgzI/AAAAAAAAQNw/wBGuQZC-Rc8/s1600/sushi%2Brolled%2Bup%2BDSC_4698.JPG" height="426" width="640" /></a></div>
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Using a sharp knife dipped into water, cut the sushi nori roll into slices and serve garnished with chopped vegetables and salad.</div>
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You can create many variations with different fillings and flavours, just like sandwiches. </div>
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For example, you can include avocado with lime juice; spring onions (scallions); bean sprouts; roasted sweet potato or squash; sesame seeds; toasted walnuts; shiitake mushrooms sautéed in soy sauce; mustard; wasabi; regular mustard; steamed broccoli pieces or asparagus.</div>
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<a href="http://2.bp.blogspot.com/-KUEUtdvaU10/VLgvBxRSF-I/AAAAAAAAQOA/B8BGGsWb5wk/s1600/sushi%2Btop%2Bdown%2BDSC_4750.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-KUEUtdvaU10/VLgvBxRSF-I/AAAAAAAAQOA/B8BGGsWb5wk/s1600/sushi%2Btop%2Bdown%2BDSC_4750.JPG" height="510" width="640" /></a></div>
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Nutrition information</h2>
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<a href="http://4.bp.blogspot.com/-MKZ-hDorIqU/VLkBeVzoKWI/AAAAAAAAQPo/o2LUUGUgXbA/s1600/vegetable%2Bsushi%2Bnori%2Brecipe%2Bnutrients%2Bfood%2Blabel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-MKZ-hDorIqU/VLkBeVzoKWI/AAAAAAAAQPo/o2LUUGUgXbA/s1600/vegetable%2Bsushi%2Bnori%2Brecipe%2Bnutrients%2Bfood%2Blabel.jpg" height="640" width="472" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-40947470812992101112015-01-16T18:40:00.000+00:002015-01-17T17:29:08.216+00:00Mushroom stroganoff - plant-based, vegan recipe<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-8H9DkhRGbcQ/VLjygbgFJ2I/AAAAAAAAQPQ/UjeT0KodTX4/s1600/%2Bmushroom%2Bstrogonoff%2Bblog%2B(7).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-8H9DkhRGbcQ/VLjygbgFJ2I/AAAAAAAAQPQ/UjeT0KodTX4/s1600/%2Bmushroom%2Bstrogonoff%2Bblog%2B(7).JPG" height="426" width="640" /></a></div>
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Stroganoff or stroganov is a classic Russian dish normally containing sautéed pieces of beef served in a sauce with smetana (sour cream). </div>
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According to history books, the first published recipe for stroganoff was in Elena Molokhovets' classic Russian cookbook <i>A Gift to Young Housewives</i> (1861), which involved lightly floured beef cubes (not strips) sautéed, sauced with prepared mustard and bouillon, and finished with a small amount of sour cream: no onions, no mushrooms.</div>
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This version, adapted from a recipe in the <a href="http://amzn.to/1KQgr9q" target="_blank">Forks Over Knives Cookbook</a>, is free from meat or dairy products, contains onions and mushrooms, and is 100% plant-based and vegan, so quite different from the original. Nevertheless it's full of flavour, highly nutritious and very delicious.</div>
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Most notably, this recipe contains more than the daily guideline amount of vitamin B12, a nutrient which is typically hard to obtain on plant-based or vegan diets.</div>
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Please click here to read more detail about <a href="http://bit.ly/1GzPHXH" target="_blank">vitamin B12 and plant-based and vegan diets</a>.</div>
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The vitamin B12 comes from shiitake mushrooms and nutritional yeast, which is added to impart an <i>umame</i>, savoury, almost cheesy flavour.</div>
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Ingredients</h2>
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Makes 4 servings</div>
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<ul>
<li>1 tbsp olive oil or 2 tbsp water</li>
<li>1 pinch sea salt</li>
<li>1 medium onion, peeled and sliced into half moons </li>
<li>1 clove garlic, peeled and crushed</li>
<li>2 tsp dried thyme</li>
<li>1 tsp dried rosemary</li>
<li>250g (8oz) chestnut mushrooms, washed, stemmed and cut into pieces</li>
<li>125g (4 oz) shiitake mushrooms, washed, stemmed and cut into pieces</li>
<li>1 tbsp nutritional yeast</li>
<li>½ cup dry white wine</li>
<li>1 tbsp soy sauce</li>
<li>1 cup tofu sour cream, made from:</li>
<li>One 340g/12oz package of silken tofu, drained</li>
<li>1 tbsp lemon juice</li>
<li>1 tbsp red wine vinegar</li>
<li>1 tsp ground arrowroot powder</li>
<li>Salt to taste</li>
<li>450g (1lb) whole wheat pasta (e.g., fettucine, penne) or gluten-free pasta if you are wheat intolerant</li>
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<h2>
Method</h2>
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Add oil or water and salt to a large pan and gently sauté onion until soft and translucent. Add garlic, thyme and rosemary and cook for another minute. Stir in mushrooms, nutritional yeast, soy sauce and wine, stir, and cook over a low heat for 20 minutes.</div>
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While mushrooms are cooking, prepare tofu sour cream by combining all ingredients in a blender until smooth and creamy. </div>
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<a href="http://2.bp.blogspot.com/-rf9owl1JtSs/VLjyeWUIKcI/AAAAAAAAQO8/UyNvKOolb04/s1600/%2Bmushroom%2Bstrogonoff%2Bblog%2B(5).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-rf9owl1JtSs/VLjyeWUIKcI/AAAAAAAAQO8/UyNvKOolb04/s1600/%2Bmushroom%2Bstrogonoff%2Bblog%2B(5).JPG" height="462" width="640" /></a></div>
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Add pasta to boiling water, bring it back to a boil and stir for a few seconds to prevent the pasta from sticking together. Cook according to manufacturer’s instructions. For dried pasta, this is usually 10-12 minutes to achieve an al dente texture. Fresh pasta generally takes less time. Drain.</div>
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<i>al dente [al-DEN-tay] An Italian phrase meaning “to the tooth,” used to describe pasta or other food that is cooked only until it offers a slight resistance when bitten into, but which is not soft or overdone.</i></div>
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When the stroganoff has finished cooking, stir in 1 cup tofu sour cream. </div>
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<a href="http://1.bp.blogspot.com/-vVoLs8ArNkA/VLjyfUUAaAI/AAAAAAAAQPI/8LNF5xsbEgI/s1600/%2Bmushroom%2Bstrogonoff%2Bblog%2B(6).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-vVoLs8ArNkA/VLjyfUUAaAI/AAAAAAAAQPI/8LNF5xsbEgI/s1600/%2Bmushroom%2Bstrogonoff%2Bblog%2B(6).JPG" height="412" width="640" /></a></div>
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Add the cooked pasta and toss well. Serve garnished with fresh parsley and a side salad.<br />
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<a href="http://1.bp.blogspot.com/-zlDSyaAHCAA/VLjyhb-2P6I/AAAAAAAAQPY/H6ykO0L_vrM/s1600/%2Bmushroom%2Bstrogonoff%2Bblog%2B(8).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-zlDSyaAHCAA/VLjyhb-2P6I/AAAAAAAAQPY/H6ykO0L_vrM/s1600/%2Bmushroom%2Bstrogonoff%2Bblog%2B(8).JPG" height="426" width="640" /></a></div>
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~</div>
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<br /></div>
If you've enjoyed this post and would like to keep in touch please sign up for my free email newsletter and get a <a href="http://bit.ly/1C5AlXK" target="_blank">free report on calcium and your health</a>.<br />
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<h2>
Nutrition information</h2>
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<a href="http://3.bp.blogspot.com/-Ot8cxuGenEI/VLkKPiQrWOI/AAAAAAAAQP4/IebAm7ljE74/s1600/mushroom%2Bstrogonoff%2Bnutrient%2Banalysis%2BB12%2Bblog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Ot8cxuGenEI/VLkKPiQrWOI/AAAAAAAAQP4/IebAm7ljE74/s1600/mushroom%2Bstrogonoff%2Bnutrient%2Banalysis%2BB12%2Bblog.jpg" height="640" width="440" /></a></div>
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Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-32087102376598769242014-10-26T19:41:00.001+00:002015-01-16T10:42:03.471+00:00Pumpkin goulash soup<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-BNId_OLk498/VE0-9dYPzeI/AAAAAAAALlo/V2X0fvU4G_g/s1600/1-pumpkin%2Bgoulash%2Bsoup%2BDSC_4569%2Burl.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-BNId_OLk498/VE0-9dYPzeI/AAAAAAAALlo/V2X0fvU4G_g/s1600/1-pumpkin%2Bgoulash%2Bsoup%2BDSC_4569%2Burl.JPG" height="426" width="640" /></a></div>
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Autumn is an inspiring time for me. I love the warm colours and comforting sweetness of vegetables like winter squash.</div>
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With Halloween approaching, the shops are full of pumpkins. The type of pumpkins used for carving jack-o'-lanterns are generally not very tasty, so don't try to use them in cooking. Here's one I carved last year.</div>
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<a href="http://3.bp.blogspot.com/-uOJF420CMho/VE1EimbIteI/AAAAAAAALmQ/tYhSDOkbx3Y/s1600/1-Halloween%2B2013%2B-%2BAngel%2Burl.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-uOJF420CMho/VE1EimbIteI/AAAAAAAALmQ/tYhSDOkbx3Y/s1600/1-Halloween%2B2013%2B-%2BAngel%2Burl.JPG" height="480" width="640" /></a></div>
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Instead, you can buy other multi-coloured varieties of winter squash, such as Blue Hubbard, Acorn, Kabocha, Delicata and Spaghetti squash, each with their own unique texture and flavour. I particularly like the orange ones that look like mini pumpkins (var. Kabocha).</div>
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<a href="http://3.bp.blogspot.com/-yPTtAAygnJ8/VE1DSfWj6yI/AAAAAAAALl8/DKQeT7gdAX4/s1600/winter%2Bsquash%2B1-DSC_4467%2Burl.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-yPTtAAygnJ8/VE1DSfWj6yI/AAAAAAAALl8/DKQeT7gdAX4/s1600/winter%2Bsquash%2B1-DSC_4467%2Burl.JPG" height="426" width="640" /></a></div>
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Winter squash, like other richly coloured vegetables, are excellent sources of carotenes – the darker the colour, the higher the concentration. They're also a very good source of vitamins C and B1, folic acid, vitamin B5, potassium and dietary fibre; and a good source of vitamins B3 and B6.</div>
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Like other carotene-rich vegetables, winter squash have been shown to have a protective effect against many cancers, including lung cancer. Diets rich in carotenes also appear to protect against type 2 diabetes. Pumpkin seeds have been shown to be helpful in reducing symptoms of benign prostatic hyperplasia.</div>
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<span style="background-color: #f6b26b;">In this recipe, I combined sweet orange winter squash, with red and yellow bell peppers, tomatoes, potato, onions and smoked paprika to create a colourful, satisfying and antioxidant-rich soup, with a delicately smoky flavour.</span></div>
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Bell peppers are extremely nutrient dense. They are low in calories but high in vitamin C, beta-carotene, vitamin K, thiamine, folic acid and vitamin B6.</div>
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Bell peppers are also a very good source of phytochemicals with exceptional antioxidant activity, such as chlorogenic acid, coumeric acid, and zeaxanthin.</div>
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Studies in Italy have shown that consumption of bell peppers reduced risk for cataract surgery and also had a protective effect against cataracts.</div>
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Like tomatoes, red bell peppers also contain lycopene, which is known to protect against cancer and heart disease. Lycopene has been shown to be particularly protective against prostate cancer.</div>
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Bell peppers also contain capsaicin, flavonoids and vitamin C, which have been shown to prevent blood clot formation and reduce risk of heart attacks and stroke.</div>
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<h2>
Ingredients</h2>
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<ul>
<li>1-2 tsp olive oil or 1 tbsp water</li>
<li>1 pinch sea salt</li>
<li>2 onions (200g/7oz), peeled and chopped</li>
<li>½ winter squash (680g/24oz), peeled and chopped</li>
<li>1 red pepper, washed, de-seeded and chopped into small pieces</li>
<li>1 yellow pepper, washed, de-seeded and chopped into small pieces</li>
<li>1 medium potato, peeled and chopped</li>
<li>1 can (400g/14oz) chopped tomatoes</li>
<li>2-3 tsp smoked paprika</li>
<li>1 tbsp sweet white miso, diluted in a little water</li>
<li>Chopped fresh herbs to garnish</li>
</ul>
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<a href="http://4.bp.blogspot.com/-X2wGzQs49ig/VE0--EK_LjI/AAAAAAAALlw/M-UPTdxZxug/s1600/1-pumpkin%2Bgoulash%2Bsoup%2Bingredients%2BDSC_4534%2Burl.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-X2wGzQs49ig/VE0--EK_LjI/AAAAAAAALlw/M-UPTdxZxug/s1600/1-pumpkin%2Bgoulash%2Bsoup%2Bingredients%2BDSC_4534%2Burl.JPG" height="418" width="640" /></a></div>
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Method</h2>
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Heat oil or water in a pan, add a pinch of salt and the onions and sweat for 5 minutes until onions are soft and translucent.</div>
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Add chopped winter squash, red pepper, yellow pepper, potato, tomatoes and smoked paprika and simmer on a low heat for 20-25 minutes, until vegetables are soft.</div>
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Partially blend soup with a hand blender, so the vegetables are reduced to small chunks. Add miso little by little to taste.</div>
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Garnish with fresh herbs and serve hot.</div>
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~</div>
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<br /></div>
If you've enjoyed this post and would like to keep in touch please sign up for my free email newsletter and get a <a href="http://bit.ly/1C5AlXK" target="_blank">free report on calcium and your health</a>.<br />
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You can also visit my <a href="http://cookingforhealth.biz/" target="_blank">website</a> and follow me on <a href="http://www.facebook.com/cookingforhealth.biz" target="_blank">Facebook</a>, <a href="https://twitter.com/JANEKPHILPOTT" target="_blank">Twitter</a>, <a href="http://pinterest.com/janekphilpott" target="_blank">Pinterest</a> and <a href="http://www.linkedin.com/in/janetownsonphilpott" target="_blank">LinkedIn</a>.<br />
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Nutrient information</h2>
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<a href="http://3.bp.blogspot.com/-W5Xfd63SH44/VE1NjxyF-TI/AAAAAAAALmg/A_heofM8hOU/s1600/pumpkin%2Bgoulash%2Bsoup%2Bnutrients.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-W5Xfd63SH44/VE1NjxyF-TI/AAAAAAAALmg/A_heofM8hOU/s1600/pumpkin%2Bgoulash%2Bsoup%2Bnutrients.JPG" height="640" width="360" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-65929279074107299642014-09-08T15:32:00.001+01:002015-01-16T10:41:44.336+00:00Chickpea (garbanzo bean), celeriac, squash, cabbage and fennel seed soup<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-fVKE6zN3CLo/VA25F00tDPI/AAAAAAAALI8/-rlHF8qCHoc/s1600/chickpea%2Bceleriac%2Bfennel%2Bseed%2Bsquash%2Bcabbage%2B%2Bsoup%2B4498.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-fVKE6zN3CLo/VA25F00tDPI/AAAAAAAALI8/-rlHF8qCHoc/s1600/chickpea%2Bceleriac%2Bfennel%2Bseed%2Bsquash%2Bcabbage%2B%2Bsoup%2B4498.JPG" height="426" width="640" /></a></div>
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September is the best month for celeriac in Europe.<br />
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<o:p></o:p></div>
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Celeriac may appear as an ugly, uninteresting, knobbly root
but don’t be fooled – it’s brimming with nutrients and adds delicate flavour
and subtle texture to autumn dishes. <o:p></o:p></div>
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Celeriac is derived
from wild celery, which has a small, edible root and has been used in Europe
since ancient times.<o:p></o:p></div>
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It’s mentioned in
Homer's <i>Odyssey </i>as <i>selinon</i>. <o:p></o:p></div>
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It’s unclear when
celeriac was first cultivated but there are references to it dating back to the
seventeenth century.<o:p></o:p></div>
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Its flesh is crispy when raw and smooth when cooked and has
a delicate taste which suggests the flavours of celery and parsley with a
slight nuttiness. <o:p></o:p></div>
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I love one pot lunches, so created this Tuscan-style satisfying
and nutritious soup with celeriac combined with chick peas (garbanzo beans),
winter squash and cabbage, flavoured with fennel seeds.<o:p></o:p></div>
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This dish provides 10 per cent of your daily protein needs but only 5 per cent of daily calorie needs. It's very high in dietary fibre and also contains substantial amounts of vitamins A, C, B1, B6 and folate and the minerals potassium, copper, manganese and iodine (the iodine comes from the vegetable stock which included the sea vegetable kombu). </div>
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For more detailed information please read my article on the <a href="http://bit.ly/15E2O9g" target="_blank">health benefits of celery and celeriac</a>.</div>
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You can also try celeriac mashed with potatoes and garlic or
in the French favourite <i>Celeri R</i><i><span style="font-family: "Calibri","sans-serif";">é</span>moulade,
</i>which is basically grated celeriac
in mayonnaise, mustard, lemon juice and seasonings.</div>
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<a href="http://4.bp.blogspot.com/-7PlMmwF6mik/VA25Id34eFI/AAAAAAAALJE/eF6pdDWC_x0/s1600/chickpea%2Bceleriac%2Bfennel%2Bsquash%2Bcabbage%2Bingredients%2B4476.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-7PlMmwF6mik/VA25Id34eFI/AAAAAAAALJE/eF6pdDWC_x0/s1600/chickpea%2Bceleriac%2Bfennel%2Bsquash%2Bcabbage%2Bingredients%2B4476.JPG" height="426" width="640" /></a></div>
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Ingredients</h2>
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<ul>
<li>2 tsp olive oil or 2 tbsp water</li>
<li>1 pinch sea salt</li>
<li>2 small red onions, peeled and diced</li>
<li>2 tsp fennel seeds</li>
<li>½ medium-sized celeriac (approx. 375g/13oz), peeled and cut into small (1cm/⅓”) chunks</li>
<li>½ small winter squash (270g/9½oz), peeled and cut into small (1cm/⅓”) chunks</li>
<li>400g/14oz can (240g/8oz drained weight) cooked chickpeas</li>
<li>750ml/1½ pints vegetable stock (see instructions below)*</li>
<li>1 tsp sweet white miso (diluted in a little water)</li>
<li>250g/8oz savoy cabbage, washed and finely shredded</li>
</ul>
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Method</h2>
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Heat oil or water in a thick-based pan with a pinch of sea salt, add onions and fennel seed and sweat gently until onion is soft and translucent.</div>
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Add chickpeas (garbanzo beans), celeriac, squash and vegetable stock* and simmer gently for 20-30 minutes until vegetables are soft.</div>
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Season with diluted miso, adding a little at a time until you’ve achieved the desired taste.</div>
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Right at the end, add the shredded savoy cabbage and simmer for 2 to 3 minutes.</div>
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Serve in a bowl with a crusty roll or sprouted bread.</div>
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You can also make this one-pot lunch soup in a slow cooker. </div>
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Just put onions, fennel seeds, chickpeas (garbanzo beans), celeriac, squash, and vegetable stock in a slow cooker and leave on a medium setting for 1-2 hours, or on a low setting for 5-6 hours. Season with miso to taste at the end. Lightly steam the shredded cabbage and mix into the soup just before serving.</div>
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To make your own vegetable stock</h2>
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Ingredients</h3>
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<ul>
<li>2 leeks</li>
<li>3 carrots</li>
<li>Outside cabbage leaves</li>
<li>4 sticks celery</li>
<li>Mushroom stalks</li>
<li>Pea pods if available</li>
<li>Large handful of assorted herbs, e.g., basil, marjoram, lovage, parsley</li>
<li>2 bay leaves</li>
<li>1 strip dried kombu sea vegetable</li>
<li>½ tsp black peppercorns</li>
<li>1 tsp salt</li>
<li>2 litres/3½ pints water</li>
</ul>
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<h3 style="clear: both;">
Method</h3>
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Bring to a boil, lower heat and simmer for 1 hour.</div>
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Strain and discard vegetables.</div>
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Return liquid to pan and reduce to desired strength.</div>
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~</div>
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If you've enjoyed this post and would like to keep in touch please sign up for my free email newsletter and get a <a href="http://bit.ly/1C5AlXK" target="_blank">free report on calcium and your health</a>.<br />
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<div>
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<h2>
Nutrition information</h2>
<div>
<br /></div>
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<a href="http://1.bp.blogspot.com/-SsXcDyNO3GI/VA26RCWEczI/AAAAAAAALJQ/CyHFD0KvfNc/s1600/chick%2Bpea%2Bceleriac%2Bsquash%2Bfennel%2Bseed%2Bcabbage%2Bsoup%2Bnutrients.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-SsXcDyNO3GI/VA26RCWEczI/AAAAAAAALJQ/CyHFD0KvfNc/s1600/chick%2Bpea%2Bceleriac%2Bsquash%2Bfennel%2Bseed%2Bcabbage%2Bsoup%2Bnutrients.png" height="550" width="640" /></a></div>
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Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-75899829480867840172014-08-13T08:23:00.003+01:002015-01-16T10:40:56.238+00:00Strawberry, blueberry and chia seed dessert<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-wPR9GixbsUc/U-p7DEnuHjI/AAAAAAAALGw/w4lkVVp4Wfo/s1600/strawberry%2Bblueberry%2Bchia%2Bjelly%2Bcookingforhealth.biz%2B4421.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-wPR9GixbsUc/U-p7DEnuHjI/AAAAAAAALGw/w4lkVVp4Wfo/s1600/strawberry%2Bblueberry%2Bchia%2Bjelly%2Bcookingforhealth.biz%2B4421.JPG" height="476" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you've got some strawberries which are slightly over-ripe and too soft for a fresh fruit salad, you can use them to make this simple cold dessert, which is very quick and easy to prepare and packed with nutrients.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Strawberries are an excellent source of vitamins C and K,
dietary fibre, and flavonoids. Indeed, a handful of strawberries is sufficient
to cover the vitamin C recommended daily allowance. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
They’re also a very good source of manganese, pantothenic
acid (vitamin B5), vitamin B1, and iodine. They’re a good source of folic acid,
biotin, and vitamin B6. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Folate is
needed to synthesize DNA, repair DNA, and methylate DNA as well as to
act as a cofactor in certain biological reactions.<sup> </sup>It’s especially
important in aiding rapid cell division and growth, such as in
infancy and pregnancy. Children and adults both require
folate to produce healthy red blood cells and
prevent anaemia.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Strawberries also contain fat-soluble vitamins (i.e. vitamin
A and tocopherol) and carotenoids (i.e. lutein and zeaxanthin), which are known to be <a href="http://bit.ly/11TJWia" target="_blank">important for eye health</a>.<o:p></o:p></div>
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<div class="MsoNormal">
The red colour of strawberries is due to a substance called
pelargonidin, which is a powerful type of photochemical called flavonoids.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
These flavonoids are anti-inflammatory and have a similar
mode of action to the non-steroidal anti-inflammatory drugs, such as aspirin
and ibuprofen. They reduce the activity of the enzyme cyclooxygenase, or COX<sup>1</sup>.
Unlike the drugs, though, strawberries don’t cause intestinal bleeding or heart
disease.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-HdA9hFngorQ/U-qFp3MtGKI/AAAAAAAALHM/ux1dou3f9_Q/s1600/strawberries%2Band%2Bblueberries.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-HdA9hFngorQ/U-qFp3MtGKI/AAAAAAAALHM/ux1dou3f9_Q/s1600/strawberries%2Band%2Bblueberries.jpg" height="426" width="640" /></a></div>
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<o:p></o:p></div>
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Strawberries also have strong antioxidant activity and have
been linked to lower risk of cancer.<o:p></o:p></div>
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Some of the known chemopreventive agents present in strawberries
include vitamins (vitamins A, C and E and folic acid), minerals such as calcium
and selenium, dietary fibre, carotenoids, phytosterols such as <i>β</i>-sitosterol
and stigmasterol, triterpene esters and phenolic compounds such as
anthocyanins, flavonols, flavanols, proanthocyanidins and phenolic acids <!--[if supportFields]><span
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</xml><![endif]><span style='mso-element:field-end'></span><span
style='mso-element:field-separator'></span><![endif]--><sup>3</sup><!--[if gte mso 9]><xml>
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</xml><![endif]--><!--[if supportFields]><span style='mso-element:field-end'></span><![endif]-->.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Evidence from <i>in vitro</i> studies show
that strawberry phenolics may have anti-inflammatory effects <!--[if supportFields]><span
style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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</xml><![endif]><span style='mso-element:field-end'></span><span
style='mso-element:field-separator'></span><![endif]--><sup>4</sup><!--[if gte mso 9]><xml>
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</xml><![endif]--><!--[if supportFields]><span style='mso-element:field-end'></span><![endif]-->,
and suppress mutagenesis through antioxidative and genoprotective properties <!--[if supportFields]><span
style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE
<endnote><cite><author>Xue</Author><year>2001</Year><recnum>153</RecNum><displaytext><style
face="superscript">5</style></DisplayText><record><rec-number>153</rec-number><foreign-keys><key
app="EN" db-id="wx9vz529awx0tle5wdyvre0kwps9rwterp02"
timestamp="1407874920">153</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Xue,
H.</author><author>Aziz, R. M.</author><author>Sun,
N.</author><author>Cassady, J.
M.</author><author>Kamendulis, L.
M.</author><author>Xu, Y.</author><author>Stoner, G.
D.</author><author>Klaunig, J.
E.</author></authors></contributors><auth-address>Division
of Toxicology, Department of Pharmacology and Toxicology, Indiana University
School of Medicine, Indianapolis, IN,
USA.</auth-address><titles><title>Inhibition of cellular
transformation by berry
extracts</title><secondary-title>Carcinogenesis</secondary-title><alt-title>Carcinogenesis</alt-title></titles><periodical><full-title>Carcinogenesis</full-title><abbr-1>Carcinogenesis</abbr-1></periodical><alt-periodical><full-title>Carcinogenesis</full-title><abbr-1>Carcinogenesis</abbr-1></alt-periodical><pages>351-6</pages><volume>22</volume><number>2</number><edition>2001/02/22</edition><keywords><keyword>Animals</keyword><keyword>Benzo(a)pyrene/toxicity</keyword><keyword>CHO
Cells/drug effects</keyword><keyword>Cell Transformation,
Neoplastic/chemically induced/*drug
effects</keyword><keyword>Cells, Cultured</keyword><keyword>Chemoprevention/*methods</keyword><keyword>Cricetinae</keyword><keyword>Ellagic
Acid/toxicity</keyword><keyword>Fruit/*chemistry</keyword><keyword>Mesocricetus</keyword><keyword>Plant
Extracts/isolation &
purification/*pharmacology</keyword><keyword>Time
Factors</keyword></keywords><dates><year>2001</year><pub-dates><date>Feb</date></pub-dates></dates><isbn>0143-3334
(Print)
0143-3334</isbn><accession-num>11181460</accession-num><urls></urls><remote-database-provider>NLM</remote-database-provider><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>5</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]-->. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Strawberry extracts also seem to modulate cell signalling in
cancer cells by inhibiting proliferation of several type of cancer cells <!--[if supportFields]><span
style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE
<endnote><cite><author>Zhang</Author><year>2008</Year><recnum>147</RecNum><displaytext><style
face="superscript">6</style></DisplayText><record><rec-number>147</rec-number><foreign-keys><key
app="EN" db-id="wx9vz529awx0tle5wdyvre0kwps9rwterp02"
timestamp="1407874920">147</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Zhang,
Y.</author><author>Seeram, N. P.</author><author>Lee,
R.</author><author>Feng, L.</author><author>Heber,
D.</author></authors></contributors><auth-address>Center
for Human Nutrition, David Geffen School of Medicine, University of California,
Los Angeles, California 90095,
USA.</auth-address><titles><title>Isolation and identification
of strawberry phenolics with antioxidant and human cancer cell
antiproliferative properties</title><secondary-title>J Agric Food
Chem</secondary-title><alt-title>Journal of agricultural and food
chemistry</alt-title></titles><periodical><full-title>J
Agric Food Chem</full-title><abbr-1>Journal of agricultural and
food
chemistry</abbr-1></periodical><alt-periodical><full-title>J
Agric Food Chem</full-title><abbr-1>Journal of agricultural and
food chemistry</abbr-1></alt-periodical><pages>670-5</pages><volume>56</volume><number>3</number><edition>2008/01/24</edition><keywords><keyword>Antineoplastic
Agents,
Phytogenic/*pharmacology</keyword><keyword>Antioxidants/*pharmacology</keyword><keyword>Cell
Division/drug effects</keyword><keyword>Cell Line,
Tumor</keyword><keyword>Fragaria/*chemistry</keyword><keyword>Fruit/*chemistry</keyword><keyword>Humans</keyword><keyword>Phenols/analysis/*isolation
&
purification/*pharmacology</keyword></keywords><dates><year>2008</year><pub-dates><date>Feb
13</date></pub-dates></dates><isbn>0021-8561 (Print)
0021-8561</isbn><accession-num>18211028</accession-num><urls></urls><electronic-resource-num>10.1021/jf071989c</electronic-resource-num><remote-database-provider>NLM</remote-database-provider><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>6</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]-->, inducing cell cycle arrest
and apoptosis <!--[if supportFields]><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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style='mso-element:field-separator'></span><![endif]--><sup>7</sup><!--[if gte mso 9]><xml>
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style='mso-spacerun:yes'> </span>ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
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</xml><![endif]><span style='mso-element:field-end'></span><span
style='mso-element:field-separator'></span><![endif]--><sup>1</sup><!--[if gte mso 9]><xml>
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</xml><![endif]--><!--[if supportFields]><span style='mso-element:field-end'></span><![endif]-->,
and suppressing tumour angiogenesis <!--[if supportFields]><span
style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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</xml><![endif]><span style='mso-element:field-end'></span><span
style='mso-element:field-separator'></span><![endif]--><sup>8</sup><!--[if gte mso 9]><xml>
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Most of these findings come from <i>in vitro</i> studies,
and further studies in human subjects are required.<o:p></o:p></div>
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Blueberries are also an excellent source of flavonoids,
especially anthocyanidins. They have one of the highest antioxidant activity of
any fruit.</div>
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In addition, they are a very good source of vitamin C,
insoluble fibre and soluble fibre, such as pectin; and a good source of
manganese, vitamin E and vitamin B2.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-kREDn8P0M-o/U-qFobiilXI/AAAAAAAALHE/RAsByLI4y5Y/s1600/chia%2Bseeds.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-kREDn8P0M-o/U-qFobiilXI/AAAAAAAALHE/RAsByLI4y5Y/s1600/chia%2Bseeds.jpg" height="426" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chia seeds</td></tr>
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Chia is an edible seed that comes from the desert plant <i>Salvia hispanica</i>, grown in Mexico dating back to Mayan and Aztec cultures. "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fibre, antioxidants, and calcium.<br />
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Chia seeds have useful properties in cooking. When water is added, a gel is formed which acts as a thickening agent, emulsifying agent, and as a stabilizer <span style="font-size: xx-small;">9</span>.</div>
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Ingredients</h2>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>250g/8oz ripe strawberries</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tbsp chia seeds</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tbsp agar agar</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>2 tbsp rice syrup or to taste (depends on how ripe the fruit is)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>100g/4oz blueberries</div>
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Method</h2>
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Put strawberries in a pan and cook over a gentle heat until they soften into a pulp. </div>
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Add chia seeds and agar agar and stir until agar agar has dissolved; these ingredients act as thickening and setting agents. Add rice syrup to taste. </div>
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Mix in half the blueberries and pour mixture into glass dishes. When cool, put dishes in refrigerator to allow the dessert to set.</div>
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Decorate with the remaining blueberries and serve.</div>
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~</div>
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Nutritional information</h2>
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<a href="http://2.bp.blogspot.com/-auqMQOo_uL0/U-sQPOqVmpI/AAAAAAAALHY/S0UCqYbetAY/s1600/strawberry%2Bblueberry%2Bchia%2Bdessert%2Bnutrition%2Binfo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-auqMQOo_uL0/U-sQPOqVmpI/AAAAAAAALHY/S0UCqYbetAY/s1600/strawberry%2Bblueberry%2Bchia%2Bdessert%2Bnutrition%2Binfo.png" height="640" width="480" /></a></div>
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References</h2>
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<div class="EndNoteBibliography" style="margin-left: 36pt; text-indent: -36pt;">
<span lang="EN-US">1. Seeram NP, Adams LS, Zhang Y, et al. Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit growth and stimulate apoptosis of human cancer cells in vitro. <i>Journal of agricultural and food chemistry. </i>Dec 13 2006;54(25):9329-9339.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-left: 36pt; text-indent: -36pt;">
<span lang="EN-US">2. Duthie SJ. Berry phytochemicals, genomic stability and cancer: evidence for chemoprotection at several stages in the carcinogenic process. <i>Molecular nutrition & food research. </i>Jun 2007;51(6):665-674.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-left: 36pt; text-indent: -36pt;">
<span lang="EN-US">3. Seeram NP. Berry fruits for cancer prevention: current status and future prospects. <i>Journal of agricultural and food chemistry. </i>Feb 13 2008;56(3):630-635.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-left: 36pt; text-indent: -36pt;">
<span lang="EN-US">4. Wang SY, Feng R, Lu Y, Bowman L, Ding M. Inhibitory effect on activator protein-1, nuclear factor-kappaB, and cell transformation by extracts of strawberries (Fragaria x ananassa Duch.). <i>Journal of agricultural and food chemistry. </i>May 18 2005;53(10):4187-4193.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-left: 36pt; text-indent: -36pt;">
<span lang="EN-US">5. Xue H, Aziz RM, Sun N, et al. Inhibition of cellular transformation by berry extracts. <i>Carcinogenesis. </i>Feb 2001;22(2):351-356.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-left: 36pt; text-indent: -36pt;">
<span lang="EN-US">6. Zhang Y, Seeram NP, Lee R, Feng L, Heber D. Isolation and identification of strawberry phenolics with antioxidant and human cancer cell antiproliferative properties. <i>Journal of agricultural and food chemistry. </i>Feb 13 2008;56(3):670-675.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-left: 36pt; text-indent: -36pt;">
<span lang="EN-US">7. Boivin D, Blanchette M, Barrette S, Moghrabi A, Beliveau R. Inhibition of cancer cell proliferation and suppression of TNF-induced activation of NFkappaB by edible berry juice. <i>Anticancer research. </i>Mar-Apr 2007;27(2):937-948.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-left: 36pt; text-indent: -36pt;">
<span lang="EN-US">8. Atalay M, Gordillo G, Roy S, et al. Anti-angiogenic property of edible berry in a model of hemangioma. <i>FEBS letters. </i>Jun 5 2003;544(1-3):252-257.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-left: 36pt; text-indent: -36pt;">
<span lang="EN-US"></span></div>
<div class="EndNoteBibliography" style="margin-left: 36.0pt; text-indent: -36.0pt;">
<span lang="EN-US">9. Coorey R, Tjoe A, Jayasena V. Gelling Properties of Chia Seed and
Flour. <i>Journal of Food Science. </i>2014;79(5):E859-E866.<o:p></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-84339254606950003502014-08-09T21:56:00.002+01:002014-08-09T21:56:31.340+01:00Courgette (zucchini) and tofu fritters with avocado, cashew and lime dip<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-lHX2ljZqnEQ/U-Z6ASS9t_I/AAAAAAAALFQ/XT7foWsq1B0/s1600/courgette+tofu+fritters+dip+cookingforhealth.biz.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-lHX2ljZqnEQ/U-Z6ASS9t_I/AAAAAAAALFQ/XT7foWsq1B0/s1600/courgette+tofu+fritters+dip+cookingforhealth.biz.JPG" height="426" width="640" /></a></div>
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“Westley shrugged. "Welcome to the middle of nowhere. I'm more likely to come home to find someone's left a pie on my counter than to find my television's missing. Although—" He winced.</div>
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"What?" Jaylen looked ready to fight whatever threat had made its way into Westley's home.</div>
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"Last year the zucchini crop was really good and somebody left three bushels in my kitchen."</div>
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"Oh." Jaylen deflated. So there was an enemy he wasn't a match for.</div>
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"There's still zucchini bread in the freezer," Westley offered. "If you're hungry.” </div>
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- Ryan Loveless, Wolf Hunter</div>
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<a href="http://3.bp.blogspot.com/-Lek2E892Y9w/Ufq4VF8zmyI/AAAAAAAAIJI/GTbHFaqMkw0/s1600/dividing-line-black.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Lek2E892Y9w/Ufq4VF8zmyI/AAAAAAAAIJI/GTbHFaqMkw0/s1600/dividing-line-black.jpg" height="58" width="200" /></a></div>
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So what on earth can you do with all those courgettes/zucchinis?</div>
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Fear not. </div>
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Here's a real crowd-pleasing recipe, with plenty of scope for modification. </div>
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Courgette (zucchini) and tofu fritters with a creamy avocado, cashew and lime dip are tasty and satisfying and ideal for summer picnics, packed lunches, snacks and to serve as a main meal with a green salad. </div>
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<span style="font-size: x-large;">Recipes</span></div>
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Avocado, cashew and lime dip</h2>
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<a href="http://1.bp.blogspot.com/-UJ_RVJZHmgY/U-Z8XAWfcUI/AAAAAAAALFg/M_1mrZ4HknY/s1600/1-avocado+cashew+lime+dip+cookingforhealth.biz+4115.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-UJ_RVJZHmgY/U-Z8XAWfcUI/AAAAAAAALFg/M_1mrZ4HknY/s1600/1-avocado+cashew+lime+dip+cookingforhealth.biz+4115.JPG" height="466" width="640" /></a></div>
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Ingredients</h3>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>½ cup cashews</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 small avocado</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>Juice of ½ small lime</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>Small pinch of salt if required</div>
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<a href="http://4.bp.blogspot.com/-3vqs2JcRihw/U-Z8XzDJr_I/AAAAAAAALFk/u5bhsBODL50/s1600/avocado+cashew+lime+dip+ingredients+cookingforhealth.biz.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-3vqs2JcRihw/U-Z8XzDJr_I/AAAAAAAALFk/u5bhsBODL50/s1600/avocado+cashew+lime+dip+ingredients+cookingforhealth.biz.JPG" height="474" width="640" /></a></div>
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Method</h3>
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1.<span class="Apple-tab-span" style="white-space: pre;"> </span>Soak cashew nuts in water for 1-2 hours. While the cashews are soaking, prepare the courgette (zucchini) fritters following the instructions below.</div>
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2.<span class="Apple-tab-span" style="white-space: pre;"> </span>When the cashews have finished soaking, drain them. Cut avocado in half, remove the stone, scoop out flesh and blend with cashews, adding lime juice and salt to taste</div>
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Courgette (zucchini) and tofu fritters</h2>
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Ingredients</h3>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>2 medium courgettes (zucchini) </div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 small white onion (grated) or 3 spring onions (scallions) (finely chopped)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>2-3 small new potatoes</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>½ tsp salt</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>60g/3oz firm tofu</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp ground cumin</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp ground paprika</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp lime zest</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tbsp ground flax seed mixed with 2 tbsp warm water – this acts as a binding agent instead of using egg. You could also use 1 tbsp chia seeds + 3 tbsp water.</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>2 tbsp fresh coriander, chopped</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>3-4 tbsp chickpea (garbanzo bean) flour (you can use regular wheat flour)</div>
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Method</h3>
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1.<span class="Apple-tab-span" style="white-space: pre;"> </span>Grate courgettes (zucchini) and onion into a bowl (or add chopped spring onions (scallions)</div>
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<a href="http://4.bp.blogspot.com/-32EHXjbUOCM/U-Z5_-Kzc0I/AAAAAAAALFM/A6aS7C2d8GM/s1600/1-grated+courgette+DSC_4096.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-32EHXjbUOCM/U-Z5_-Kzc0I/AAAAAAAALFM/A6aS7C2d8GM/s1600/1-grated+courgette+DSC_4096.JPG" height="426" width="640" /></a></div>
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2.<span class="Apple-tab-span" style="white-space: pre;"> </span>Peel potatoes and grate into bowl with courgettes (zucchini) and onion</div>
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3.<span class="Apple-tab-span" style="white-space: pre;"> </span>Sprinkle grated vegetables with salt and allow to sit for 30 minutes to draw out the juices. Squeeze out excess liquid with your hands and put mixture in a bowl</div>
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4.<span class="Apple-tab-span" style="white-space: pre;"> </span>Grate tofu into the bowl with the grated courgettes (zucchini), potatoes and onion</div>
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5.<span class="Apple-tab-span" style="white-space: pre;"> </span>Add ground cumin, ground coriander and ground paprika, lime zest, lime juice, apple juice concentrate and fresh coriander</div>
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6.<span class="Apple-tab-span" style="white-space: pre;"> </span>Carefully fold in ground flax seed and water mixture and the flour</div>
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<a href="http://4.bp.blogspot.com/-mkxgld0ykUM/U-Z9MpGfQMI/AAAAAAAALFw/Ysj9VcsSV0M/s1600/1-courgette+fritter+mixture+DSC_4179.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-mkxgld0ykUM/U-Z9MpGfQMI/AAAAAAAALFw/Ysj9VcsSV0M/s1600/1-courgette+fritter+mixture+DSC_4179.JPG" height="426" width="640" /></a></div>
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7.<span class="Apple-tab-span" style="white-space: pre;"> </span>Shape into small flat rounds and gently pan-fry in a good quality oil that won’t burn. I used rice bran oil; olive oil would be fine.</div>
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<a href="http://1.bp.blogspot.com/-hdEejIFsaFM/U-Z92jMvR1I/AAAAAAAALF8/CcQxtpMuCe0/s1600/courgette+fritters+raw+4105.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-hdEejIFsaFM/U-Z92jMvR1I/AAAAAAAALF8/CcQxtpMuCe0/s1600/courgette+fritters+raw+4105.JPG" height="480" width="640" /></a></div>
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8.<span class="Apple-tab-span" style="white-space: pre;"> </span>Finish making the avocado dip (see above)</div>
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Garnish with fresh herbs and serve with the avocado, cashew and lime dip and a green salad </div>
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<a href="http://4.bp.blogspot.com/-YPuvdRLY0Yc/U-Z-b2S_CcI/AAAAAAAALGE/ZPA1L5h_FHE/s1600/courgette+fritters+with+dip+cookingforhealth.biz4168.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-YPuvdRLY0Yc/U-Z-b2S_CcI/AAAAAAAALGE/ZPA1L5h_FHE/s1600/courgette+fritters+with+dip+cookingforhealth.biz4168.JPG" height="426" width="640" /></a></div>
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Nutritional information</h2>
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<a href="http://2.bp.blogspot.com/-zxMge89ZlFU/U-aKLXoAS9I/AAAAAAAALGU/PgSt8LgQafk/s1600/avocado+cashew+lime+dip+nutrient+info.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-zxMge89ZlFU/U-aKLXoAS9I/AAAAAAAALGU/PgSt8LgQafk/s1600/avocado+cashew+lime+dip+nutrient+info.png" height="240" width="640" /></a></div>
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<a href="http://2.bp.blogspot.com/-itlBkA3BJds/U-aKYv_FDRI/AAAAAAAALGc/ULkFogOJp0E/s1600/courgette+and+tofu+fritters+nutrient+info.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-itlBkA3BJds/U-aKYv_FDRI/AAAAAAAALGc/ULkFogOJp0E/s1600/courgette+and+tofu+fritters+nutrient+info.png" height="240" width="640" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-59729500715611138622014-08-09T20:34:00.001+01:002014-08-09T20:34:24.288+01:00Caribbean chick pea (garbanzo bean), sweet potato and courgette (zucchini) curry<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-6ri51pyxcYg/U-Zdn3aM5MI/AAAAAAAALEU/m1XQFoLus5k/s1600/Caribbean+veg+stew+cookingforhealth.biz+4229.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-6ri51pyxcYg/U-Zdn3aM5MI/AAAAAAAALEU/m1XQFoLus5k/s1600/Caribbean+veg+stew+cookingforhealth.biz+4229.JPG" height="426" width="640" /></a></div>
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If you grow your own courgettes (zucchini) you'll know they seem to ripen all at once and you're scratching your head wondering what to do with them all.</div>
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The good news is there are numerous ways you can cook courgettes (zucchini) to create mouth-watering dishes. </div>
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By combining courgettes (zucchini) in different ways with other vegetables, herbs and spices , you can transport your taste-buds to all corners of the globe and say goodbye to those piles of watery mushy pulp on your plate. </div>
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Caribbean cuisine is a fusion of African, American Indian, European, East Indian, Arab and Chinese cuisine. These traditions were brought from many different countries when they went to the Caribbean. In addition, the local population has created styles that are unique to the region.</div>
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Ingredients which are common in most islands' dishes are rice, plantains, beans, cassava, coriander (cilantro), bell peppers, chickpeas (garbanzo beans), tomatoes, sweet potatoes, coconut, and any of various meats that are locally available like beef, poultry, pork or fish. </div>
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This plant-based dish combines chickpeas (garbanzo beans), sweet potatoes, courgettes (zucchini), bell peppers, tomatoes, coconut and coriander (cilantro) with a variety of spices to create a healthy, flavourful and delicious curry.</div>
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Chickpeas (garbanzo beans) are an excellent source of molybdenum, which is needed for alcohol detoxification. They're also a very good source of fibre, folic acid (especially important during pregnancy), and manganese. In addition, they're a good source of protein, as well as minerals such as iron, magnesium, copper and zinc.</div>
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Chickpeas help lower cholesterol and improve blood sugar levels, making them a great food for diabetics and those with insulin resistance.</div>
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<a href="http://4.bp.blogspot.com/-cggtMclNOWY/U-ZkRsuu8zI/AAAAAAAALEs/ptOqejmV8Ck/s1600/1-shutterstock_135975461+chick+peas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-cggtMclNOWY/U-ZkRsuu8zI/AAAAAAAALEs/ptOqejmV8Ck/s1600/1-shutterstock_135975461+chick+peas.jpg" height="478" width="640" /></a></div>
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Sweet potatoes are an excellent source of carotenes, vitamins C and B6. They're also a good source of manganese, copper, biotin, vitamins B2 and B5, and dietary fibre.</div>
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Courgettes are low in calories and provide reasonable amounts of vitamin C, potassium and carotenes.</div>
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Carotenes are powerful antioxidants and help to protect the body from cancer and other chronic diseases.</div>
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<a href="http://1.bp.blogspot.com/-8GxjJVDvpko/U-ZhHks9jtI/AAAAAAAALEg/CNG-MWeGfcc/s1600/1-Caribbean+veg+stew+ingredients+DSC_4187.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-8GxjJVDvpko/U-ZhHks9jtI/AAAAAAAALEg/CNG-MWeGfcc/s1600/1-Caribbean+veg+stew+ingredients+DSC_4187.JPG" height="446" width="640" /></a></div>
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Ingredients</h2>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tbsp olive oil</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 pinch sea salt</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 white onion (peeled and chopped)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 clove garlic (peeled and crushed)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 piece (30g/2oz) fresh root ginger (peeled and grated)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 small hot red chilli pepper (seeds removed, finely chopped)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>2 tbsp curry powder</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>½ tsp fenugreek seed</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp cumin seed</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>10 curry leaves</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp ground cinnamon</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 can (400g/14oz or 240g/8½oz) chickpeas/garbanzo beans</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 large (500g/1lb) sweet potato (peeled and chopped into 2cm chunks)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>3 tbsp coconut powder dissolved in 1½ cups (350ml/12 floz) water, or 1 can coconut milk</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>2 tbsp arrowroot powder or corn flour (dissolved in a little cold water)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 medium (300g/10½oz) courgette/zucchini (cut into small chunks – sprinkle with 1 tsp fresh lemon juice to prevent browning)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 red bell pepper (seeds removed, cut into small pieces)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>2 ripe tomatoes (washed and diced)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 dessert spoon sweet white miso (dissolved in a little water)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tbsp fresh coriander/cilantro (washed and chopped)</div>
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1.<span class="Apple-tab-span" style="white-space: pre;"> </span>Add oil and pinch of sea salt to a large saucepan, put on a low heat and add onion. Sweat gently for a few minutes until onion soft and translucent. Add garlic, ginger, chilli pepper and spices (curry powder, fenugreek, cumin, curry leaves, cinnamon), chickpeas/garbanzo beans, sweet potato, 1 cup (½ pint/240ml) coconut milk and diluted arrowroot (adding arrowroot or cornflour at this stage prevents the coconut milk from separating). Simmer for 10-15 minutes until sweet potato begins to soften.</div>
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2.<span class="Apple-tab-span" style="white-space: pre;"> </span>Add courgette/zucchini, red bell pepper and tomatoes and simmer for a further 10-15 minutes. Add remaining ½ cup coconut milk.</div>
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3.<span class="Apple-tab-span" style="white-space: pre;"> </span>Mix in sweet white miso to taste. Garnish with fresh coriander/cilantro and serve with rice. </div>
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Nutritional information</h2>
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<a href="http://2.bp.blogspot.com/-TP4WVopafJg/U-Z3DAW9DZI/AAAAAAAALE4/158cqtiasek/s1600/caribbean+veg+curry+nutrients.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-TP4WVopafJg/U-Z3DAW9DZI/AAAAAAAALE4/158cqtiasek/s1600/caribbean+veg+curry+nutrients.png" height="240" width="640" /></a></div>
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<a href="http://3.bp.blogspot.com/-Lek2E892Y9w/Ufq4VF8zmyI/AAAAAAAAIJI/GTbHFaqMkw0/s1600/dividing-line-black.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Lek2E892Y9w/Ufq4VF8zmyI/AAAAAAAAIJI/GTbHFaqMkw0/s1600/dividing-line-black.jpg" height="58" width="200" /></a></div>
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You can also visit my <a href="http://cookingforhealth.biz/" target="_blank">website</a> and follow me on <a href="http://www.facebook.com/cookingforhealth.biz" target="_blank">Facebook</a>, <a href="https://twitter.com/JANEKPHILPOTT" target="_blank">Twitter</a>, <a href="http://pinterest.com/janekphilpott" target="_blank">Pinterest</a> and <a href="http://www.linkedin.com/in/janetownsonphilpott" target="_blank">LinkedIn</a>.Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-57478504795236712312014-08-09T18:31:00.001+01:002014-08-09T18:31:56.092+01:00Kadoo Pish Gaza - Iranian Courgette (Zucchini) Dip<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-KJTQ99V8P-0/U-ZVL4eUoRI/AAAAAAAALDw/33B1Ds_MdQw/s1600/Iranian+courgette+dip+cookingforhealth.biz+4294.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-KJTQ99V8P-0/U-ZVL4eUoRI/AAAAAAAALDw/33B1Ds_MdQw/s1600/Iranian+courgette+dip+cookingforhealth.biz+4294.JPG" height="426" width="640" /></a></div>
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Kadoo pish gaza – courgette (zucchini) dip - is a simple recipe from Iran which is traditionally served at breakfast time, or as a starter, with thin, flat bread. You can also eat it as a snack with crackers or vegetable sticks.</div>
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Courgettes or zucchini are a type of summer squash that resemble a cucumber in size and shape. They are low in calories and provide reasonable amounts of vitamin C, potassium and carotenes.</div>
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Carotenes are powerful antioxidants and help to protect the body from cancer and other chronic diseases.</div>
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Tomatoes are an excellent source of vitamin C, carotenes (especially lycopene), biotin and vitamin K. They're also a very good source of B vitamins and dietary fibre.</div>
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Lycopene has been shown to be extremely protective against breast, colon, lung, skin and prostate cancers. It's also been shown to lower the risk of heart disease, cataracts and <a href="http://bit.ly/11TJWia" target="_blank">macular degeneration</a>.</div>
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<a href="http://4.bp.blogspot.com/-MIC3AcJbadY/U-ZVt0O6FAI/AAAAAAAALD4/hnpD2X2-NHM/s1600/1-iranian+courgette+dip+ingredients+DSC_4263.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-MIC3AcJbadY/U-ZVt0O6FAI/AAAAAAAALD4/hnpD2X2-NHM/s1600/1-iranian+courgette+dip+ingredients+DSC_4263.JPG" height="464" width="640" /></a></div>
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Ingredients</h2>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>450g/1lb courgettes (zucchini)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp salt</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>Juice ½ lemon</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tbsp olive oil or 2 tbsp water</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 onion, finely chopped</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>225g/8oz tomatoes, blanched (placed in boiling water for a few minutes to soften and split the skins, making it easy to remove them), skinned, chopped.</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>½ tsp black pepper</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp ground paprika</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>Salt to taste</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>Fresh parsley to garnish (finely chopped)</div>
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Method</h2>
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Cut 0.6cm/¼” from head and tail of each courgette (zucchini), then grate into a bowl. Mix in 1tsp salt and lemon juice. Allow to sit for 20 minutes. </div>
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Meanwhile, heat oil or water in a saucepan and sweat onion until soft and translucent. Add tomatoes, pepper and paprika and cook gently for 10 minutes.</div>
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Squeeze excess liquid out of courgettes (zucchini), add to pan and cook for a further 10 minutes or until the courgettes (zucchini) are tender. If there is still a lot of liquid left in the pan after 10 minutes, cook for longer to reduce it otherwise your dip will end up too watery.</div>
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Blend to a smooth puree and season to taste. Serve garnished with fresh parsley, with flat bread or crackers.</div>
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Nutritional information</h2>
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<a href="http://2.bp.blogspot.com/-1iWi35Ywohw/U-ZafAkpsFI/AAAAAAAALEI/bHzF8cCgn3c/s1600/kadoo+pish+gaza+nutrients.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-1iWi35Ywohw/U-ZafAkpsFI/AAAAAAAALEI/bHzF8cCgn3c/s1600/kadoo+pish+gaza+nutrients.png" height="222" width="640" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-32909083104276952732014-08-09T17:59:00.004+01:002014-08-09T17:59:57.437+01:00Warm lemon, courgette (zucchini) and basil salad<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-li6WPKpcO9Y/U-X-FpGbSQI/AAAAAAAALCM/fIS3hL1owek/s1600/warm+lemony+courgette+salad+cookingforhealth.biz+4275.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-li6WPKpcO9Y/U-X-FpGbSQI/AAAAAAAALCM/fIS3hL1owek/s1600/warm+lemony+courgette+salad+cookingforhealth.biz+4275.JPG" height="470" width="640" /></a></div>
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Courgettes (zucchini) are a type of summer squash. They contain 95 per cent water, so are very hydrating in hot weather. They also contain fair amounts of potassium, vitamin C and carotenoids.</div>
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In laboratory tests, the juices from summer squash have been shown to prevent cell mutations and may thus help to protect against cancer.</div>
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Lemons are an excellent source of vitamin C. They're also a good source of vitamin B6, potassium, folic acid, flavonoids and the important phytochemical limonene. Limonene is being investigated in clinical trials for dissolving gallstones and for promising anti-cancer activity.</div>
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The combination of courgettes (zucchini) and lemon in this simple recipe is very delicious and refreshing, as well as containing numerous nutrients to strengthen your body and protect you from disease.</div>
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<a href="http://3.bp.blogspot.com/-y-NaGWkawp0/U-X-FA-5aRI/AAAAAAAALCI/0uODyb2AzVs/s1600/lemony+courgettes+ingredients+4267.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-y-NaGWkawp0/U-X-FA-5aRI/AAAAAAAALCI/0uODyb2AzVs/s1600/lemony+courgettes+ingredients+4267.JPG" height="538" width="640" /></a></div>
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Ingredients</h2>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>2 courgettes (zucchini)</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>Juice and zest of 1 lemon</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tbsp olive oil</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 pinch sea salt</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 garlic clove, crushed</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>Small handful of fresh basil, washed and roughly torn</div>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp za’atar (optional) </div>
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Za’atar is a Middle Eastern spice you can buy ready-made in international shops. Alternatively, you can make your own (2 tbsp dried thyme, 1 tbsp dried marjoram, 2 tbsp lightly toasted sesame seeds, 1 tbsp sumac, ½ tsp sea salt – mix and partially grind in a pestle and mortar and store in a jar).</div>
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<a href="https://www.blogger.com/blogger.g?blogID=6143009010132737191" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="" /></a></div>
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Sumac is also a Middle Eastern spice with a citrus flavour. It's rich in vitamin C, iron and calcium and is reported to have anti-oxidant, anti-inflammatory and anti-microbial activity.</div>
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Method</h2>
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Use a wide vegetable peeler to slice the courgettes (zucchini) into thin ribbons, discarding the central, seedy part (I use this to make vegetable stock). </div>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-a0VIrheL6yQ/U-ZTTef9huI/AAAAAAAALDk/6nkes4PnlOs/s1600/1-courgette+peeler+DSC_4276.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-a0VIrheL6yQ/U-ZTTef9huI/AAAAAAAALDk/6nkes4PnlOs/s1600/1-courgette+peeler+DSC_4276.JPG" height="320" width="244" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vegetable peeler</td></tr>
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Put courgette (zucchini) ribbons in a bowl and mix with lemon juice.</div>
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Heat oil in a frying pan, add salt, lemon zest and garlic and sauté over a gentle heat for 1 minute. Add courgette (zucchini) ribbons and cook, gently turning, for a further 1-2 minutes until the courgettes (zucchini) are slightly softened. Toss the basil through, sprinkle some za’atar over it (optional) and serve.</div>
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Nutritional information</h2>
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<a href="http://1.bp.blogspot.com/-2vHOb5vYzps/U-ZRtHLrgtI/AAAAAAAALDY/7kKfwJyDM58/s1600/warm+lemon+courgette+basil+salad+nutrient+info.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-2vHOb5vYzps/U-ZRtHLrgtI/AAAAAAAALDY/7kKfwJyDM58/s1600/warm+lemon+courgette+basil+salad+nutrient+info.png" height="222" width="640" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-48352799332342780502014-07-26T11:44:00.002+01:002014-07-26T11:44:48.479+01:00Creamy broccoli and almond soup<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-_1COdwiSbyY/U9Kw2-WU0lI/AAAAAAAAK6o/UDcUf_chXro/s1600/2-creamy+broccoli+and+almond+soup+www.cookingforhealth.biz.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-_1COdwiSbyY/U9Kw2-WU0lI/AAAAAAAAK6o/UDcUf_chXro/s1600/2-creamy+broccoli+and+almond+soup+www.cookingforhealth.biz.JPG" height="428" width="640" /></a></div>
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Broccoli is one of the most nutrient-dense foods.<br />
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It's an excellent source of vitamins K, C and A, as well as folic acid and fibre; and a very good source of phosphorus, potassium, magnesium and the vitamins B6 and E.<br />
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Many of its health benefits are due to its phytonutrients.<br />
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Broccoli is rich in phytochemicals called glucosinolates with well-evidenced anti-cancer properties and the carotenoid lutein, which is a powerful antioxidant known to <a href="http://bit.ly/11TJWia" target="_blank">prevent macular degeneration</a>.<br />
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<a href="http://2.bp.blogspot.com/-bgW_HMjcD1s/U9KxHMDztII/AAAAAAAAK6w/BnYbZCzEqMY/s1600/broccoli+www.cookingforhealth.biz.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-bgW_HMjcD1s/U9KxHMDztII/AAAAAAAAK6w/BnYbZCzEqMY/s1600/broccoli+www.cookingforhealth.biz.jpg" height="480" width="640" /></a></div>
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Creamy broccoli and almond soup is is one of my favourite plant-based soup recipes. It's delicious, easy to prepare and very satisfying.<br />
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The creamy texture comes from the ground almonds and gently sauted onions and it's vegan, gluten-free, dairy-free and added sugar-free.<br />
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Recipe</h2>
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<h4>
Yield</h4>
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Makes 4 servings<br />
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Serving size</h4>
•<span class="Apple-tab-span" style="white-space: pre;"> </span>340g/12oz<br />
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Calories per serving</h4>
•<span class="Apple-tab-span" style="white-space: pre;"> </span>151<br />
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Tools</h4>
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Thick-based cooking pot<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Simple hand blender<br />
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Prepare ahead</h4>
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Store any portions leftover in the refrigerator or freezer<br />
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<a href="http://2.bp.blogspot.com/-sUYstZTtSt8/U9KxajMGhqI/AAAAAAAAK64/NvWjZveidvE/s1600/1-creamy+broccoli+and+almond+soup+ingredients+DSC_3170.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-sUYstZTtSt8/U9KxajMGhqI/AAAAAAAAK64/NvWjZveidvE/s1600/1-creamy+broccoli+and+almond+soup+ingredients+DSC_3170.JPG" height="484" width="640" /></a></div>
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Ingredients</h3>
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•<span class="Apple-tab-span" style="white-space: pre;"> </span>2 tsp olive oil<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 pinch sea salt<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp ground cumin<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp ground coriander<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>2 white onions (300g/10½oz) (roughly chopped)<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 head broccoli (400g/14oz), washed and cut into small florets. Cut stalks into small pieces. Set aside a few florets, cut into bite-sized pieces, to add at the end.<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>2-3 cups water<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>3 tbsp ground almonds<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 dessertspoon sweet white miso, dissolved in a little water to make it easier to mix into the dish without lumps<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>1 tsp flaked almonds<br />
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<h3>
Method</h3>
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Add olive oil and a small pinch of salt to a thick-based pan. Add the chopped onions and spices and sweat gently over a low heat until the onions are soft and translucent.<br />
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<i><b>Sweat</b> - A technique by which ingredients, particularly vegetables, are cooked gently in a small amount of fat over low heat, in a tightly covered pot. With this method, the ingredients soften without browning, and cook in their own juices. </i><br />
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<i>Sweating is different from sautéing, which is cooking food quickly in a small amount of oil or other fat in a skillet or sauté pan over direct heat.</i><br />
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Add broccoli florets (apart from the small handful of florets you’ve put to one side) and the chopped broccoli stalks.<br />
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Add enough water to just cover the vegetables. Don’t add too much water at this stage otherwise the soup will end up watery and it will take you ages to reduce it. If the soup is too thick, you can always add more water later. Bring to a boil, then turn down the heat low and simmer for 15-20 minutes until the broccoli is soft enough to blend. Don’t overcook it otherwise the broccoli will lose its vibrant green colour.<br />
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Blend the soup with a simple hand blender. Add the ground almonds and sweet white miso to taste.<br />
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Add the small broccoli florets you set aside and simmer for a further 2 minutes, until they are cooked al dente.<br />
<br />
<i><b>al dente</b> [al-DEN -tay] An Italian phrase meaning “to the tooth,” used to describe pasta or other food that is cooked only until it offers a slight resistance when bitten into, but which is not soft or overdone.</i><br />
<br />
Serve the soup garnished with flaked almonds.<br />
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There are many dishes you can make using broccoli. Check out my <a href="http://youtu.be/qTadD20laLs" target="_blank">recipe for purple spouting broccoli with mushrooms and arame</a>.<br />
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-78973492145107271142014-06-28T22:13:00.001+01:002014-06-28T22:13:46.356+01:00Oat porridge and its health benefits<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-aGlGjISK5UU/U68PK05QMOI/AAAAAAAAKWc/Ll3glirDuuU/s1600/oat+porridge+www.cookingforhealth.biz.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-aGlGjISK5UU/U68PK05QMOI/AAAAAAAAKWc/Ll3glirDuuU/s1600/oat+porridge+www.cookingforhealth.biz.jpg" height="426" width="640" /></a></div>
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Oats are an excellent choice for breakfast as they have numerous
health benefits.</div>
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<br /></div>
<h2>
Health Benefits of Oats</h2>
<div>
<br /></div>
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</div>
<ul>
<li><span style="text-indent: -18pt;">Eating oats helps lower LDL "bad"
cholesterol and may help reduce the risk of heart disease</span><sup style="text-indent: -18pt;">1</sup><span style="text-indent: -18pt;">.</span></li>
<li><span style="text-indent: -18pt;">Oats help you feel fuller longer, which helps
control your weight</span><sup style="text-indent: -18pt;">2</sup><span style="text-indent: -18pt;">.</span></li>
<li><span style="text-indent: -18pt;">Oatmeal and oats may help lower blood pressure</span><sup style="text-indent: -18pt;">3</sup><span style="text-indent: -18pt;">.</span></li>
<li><span style="text-indent: -18pt;">Oats may help reduce your risk of type 2
diabetes, since their soluble fibre helps control blood sugar</span><sup style="text-indent: -18pt;">4</sup><span style="text-indent: -18pt;">.</span></li>
<li><span style="text-indent: -18pt;">Oats help prevent constipation, without the side
effects associated with laxative medications</span><sup style="text-indent: -18pt;">5</sup><span style="text-indent: -18pt;">.</span></li>
<li><span style="text-indent: -18pt;">Oats are high in beta-glucans, a kind of starch
that stimulates the immune system and inhibits tumours</span><sup style="text-indent: -18pt;">6,7</sup><span style="text-indent: -18pt;">.
This may help reduce your risk of some cancers.</span></li>
<li><span style="text-indent: -18pt;">Early introduction of oats in children's diets
may help reduce their risk of asthma</span><sup style="text-indent: -18pt;">8</sup><span style="text-indent: -18pt;">.</span></li>
<li><span style="text-indent: -18pt;">Oats are higher in protein and healthy fats, and
lower in carbohydrates than most other whole grains.</span></li>
<li><span style="text-indent: -18pt;">Oats contain more than 20 unique polyphenols
called avenanthramides, which have strong anti-oxidant, anti-inflammatory, and
anti-itching activity</span><sup style="text-indent: -18pt;">9-12</sup><span style="text-indent: -18pt;">.</span></li>
</ul>
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<h2 style="margin-left: 18.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
Oat Products</h2>
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<br /></div>
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You can buy different types of oat products in the shops
and it’s sometimes confusing. </div>
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<br /></div>
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Very simply, the quicker the oats are to cook, the more
they’ve been processed. And the more they’ve been processed, the greater the
risk of oxidation of nutrients, such as essential oils and vitamins, which
reduces their nutritional value.</div>
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<br /></div>
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The least processed are whole oat groats and the most
processed are ‘instant oat’ products.</div>
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<br /></div>
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If you’re in a hurry, using instant oats is much better
than not eating oats at all. </div>
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</div>
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With a little practice, though, you’ll find that cooking whole
oat grains, or oat groats, is easy and you can prepare enough for several
breakfasts in one go.</div>
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<a href="http://1.bp.blogspot.com/-iod5h0bHDj8/U68RNmCRPmI/AAAAAAAAKWo/AXf9koLUEVQ/s1600/grades+of+oats+www.cookingforhealth.biz.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-iod5h0bHDj8/U68RNmCRPmI/AAAAAAAAKWo/AXf9koLUEVQ/s1600/grades+of+oats+www.cookingforhealth.biz.JPG" height="508" width="640" /></a></div>
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<h2>
Simple guide to oat products</h2>
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<b>Whole Oat Groats</b></div>
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A groat is another name for a grain kernel. Whole oat
groats are the result of simply harvesting oats, cleaning them, and removing
their inedible hulls. You can most often find these in health food stores. They
take the longest to cook.</div>
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<br /></div>
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<b>Steel Cut Oats</b></div>
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If you cut groats into two or three pieces with a sharp
metal blade, you get steel cut oats. They cook quicker than oat groats, because
water can more easily penetrate the smaller pieces. Steel cut oats are also
sometimes called Irish oatmeal.</div>
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<br /></div>
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<b>Scottish Oatmeal</b></div>
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Instead of cutting oats with a steel blade, the Scots
traditionally stone-grind them, creating broken bits of varying sizes, which
some say results in a creamier porridge than steel-cutting.</div>
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<br /></div>
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<b>Rolled Oats – regular (old fashioned)</b></div>
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Rolled oats (sometimes called old fashioned oats) are
created when oat groats are steamed and then rolled into flakes. This process
stabilises the healthy oils in the oats, so they stay fresh longer, and helps
the oats cook faster, by creating a greater surface area.</div>
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<br /></div>
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<b>Rolled Oats – quick or instant</b></div>
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If you roll the oat flakes thinner, and/or steam them
longer, you create quick oats and ultimately instant oats. </div>
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<br /></div>
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<b>Oat Flour</b></div>
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Oat flour is a whole grain flour that can be used in
baking, or for thickening soups and stews.</div>
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<br /></div>
<h2>
Recipe for whole oat porridge</h2>
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<table border="1" cellpadding="0" cellspacing="0" class="MsoTableMediumShading1Accent3" style="border-collapse: collapse; border: none; mso-border-alt: solid #B3CC82 1.0pt; mso-border-themecolor: accent3; mso-border-themetint: 191; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 100%px;">
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<td style="background: #9BBB59; border-right: none; border: solid #B3CC82 1.0pt; mso-background-themecolor: accent3; mso-border-themecolor: accent3; mso-border-themetint: 191; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.7%;" valign="top" width="25%"><div class="MsoNoSpacing">
<b><span style="color: white; mso-themecolor: background1;">Ingredients</span></b><span style="color: white; mso-bidi-font-weight: bold; mso-themecolor: background1;"><o:p></o:p></span></div>
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<td style="background: #9BBB59; border-left: none; border: solid #B3CC82 1.0pt; mso-background-themecolor: accent3; mso-border-themecolor: accent3; mso-border-themetint: 191; padding: 0cm 5.4pt 0cm 5.4pt; width: 74.3%;" valign="top" width="74%"><div class="MsoNoSpacing">
<b><span style="color: white; mso-themecolor: background1;">Instructions</span></b><span style="color: white; mso-bidi-font-weight: bold; mso-themecolor: background1;"><o:p></o:p></span></div>
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<td style="background: #E6EED5; border-bottom: solid #B3CC82 1.0pt; border-left: solid #B3CC82 1.0pt; border-right: none; border-top: none; mso-background-themecolor: accent3; mso-background-themetint: 63; mso-border-bottom-themecolor: accent3; mso-border-bottom-themetint: 191; mso-border-left-themecolor: accent3; mso-border-left-themetint: 191; mso-border-top-alt: solid #B3CC82 1.0pt; mso-border-top-themecolor: accent3; mso-border-top-themetint: 191; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.7%;" valign="top" width="25%"><div class="MsoNoSpacing">
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">1 cup oat groats<o:p></o:p></span></b></div>
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<br /></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">4-5 cups water if using slow cooker <o:p></o:p></span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">or <o:p></o:p></span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">6 cups water if using regular cooking pot<o:p></o:p></span></b></div>
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<br /></div>
</td>
<td style="background: #E6EED5; border-bottom: solid #B3CC82 1.0pt; border-left: none; border-right: solid #B3CC82 1.0pt; border-top: none; mso-background-themecolor: accent3; mso-background-themetint: 63; mso-border-bottom-themecolor: accent3; mso-border-bottom-themetint: 191; mso-border-right-themecolor: accent3; mso-border-right-themetint: 191; mso-border-top-alt: solid #B3CC82 1.0pt; mso-border-top-themecolor: accent3; mso-border-top-themetint: 191; padding: 0cm 5.4pt 0cm 5.4pt; width: 74.3%;" valign="top" width="74%"><div class="MsoNoSpacing">
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">Put oat groats and water in a slow cooker and cook
on medium heat for 2-3 hours or until the oats are soft, white and creamy.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">You could also put them on a low heat setting in a slow cooker and leave overnight so the porridge is ready for breakfast in the morning.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">Slow cookers are relatively cheap. I bought mine
for £14 ($23) in a supermarket.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">If you don’t have a slow cooker, you can use a
regular cooking pot with a lid. You’ll probably find you need to add 6 cups
water for every 1 cup of oat groats because you lose more water by
evaporation with this method. Just bring the water to a boil and turn down
the heat low and allow the oat groats to simmer with the lid on until soft,
white and creamy.<o:p></o:p></span><br />
<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-XwRcyhW0azY/U68ZmRWn2yI/AAAAAAAAKXM/3ygSRc0a1MU/s1600/cooked+oat+groats.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-XwRcyhW0azY/U68ZmRWn2yI/AAAAAAAAKXM/3ygSRc0a1MU/s1600/cooked+oat+groats.JPG" height="266" width="400" /></a></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">This makes enough for 3 to 4 servings. </span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;"><br /></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">Store what
you don’t eat in a plastic container in the refrigerator for breakfasts later
in the week.<o:p></o:p></span></div>
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<b>OR to save time<o:p></o:p></b></div>
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<td style="background: #E6EED5; border-bottom: solid #B3CC82 1.0pt; border-left: solid #B3CC82 1.0pt; border-right: none; border-top: none; mso-background-themecolor: accent3; mso-background-themetint: 63; mso-border-bottom-themecolor: accent3; mso-border-bottom-themetint: 191; mso-border-left-themecolor: accent3; mso-border-left-themetint: 191; mso-border-top-alt: solid #B3CC82 1.0pt; mso-border-top-themecolor: accent3; mso-border-top-themetint: 191; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.7%;" valign="top" width="25%"><div class="MsoNoSpacing">
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">50g/2oz rolled oats or quick cook oats<o:p></o:p></span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">1</span></b><b><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">½</span></b><b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;"> cups water<o:p></o:p></span></b></div>
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<td style="background: #E6EED5; border-bottom: solid #B3CC82 1.0pt; border-left: none; border-right: solid #B3CC82 1.0pt; border-top: none; mso-background-themecolor: accent3; mso-background-themetint: 63; mso-border-bottom-themecolor: accent3; mso-border-bottom-themetint: 191; mso-border-right-themecolor: accent3; mso-border-right-themetint: 191; mso-border-top-alt: solid #B3CC82 1.0pt; mso-border-top-themecolor: accent3; mso-border-top-themetint: 191; padding: 0cm 5.4pt 0cm 5.4pt; width: 74.3%;" valign="top" width="74%"><div class="MsoNoSpacing">
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">Add water to rolled or instant oats and simmer
gently for a few minutes while stirring until porridge becomes soft and
creamy.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">This is enough for one serving.<o:p></o:p></span></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">½ cup (100ml) nut milk, e.g., hazelnut milk<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNoSpacing">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">1 tbsp pumpkin seeds<o:p></o:p></span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">1 tbsp sunflower seeds<o:p></o:p></span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">1 tbsp sesame seeds <o:p></o:p></span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">20g/</span></b><b><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">¾oz </span></b><b><span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">raisins<o:p></o:p></span></b></div>
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<td style="border-bottom: solid #B3CC82 1.0pt; border-left: none; border-right: solid #B3CC82 1.0pt; border-top: none; mso-border-bottom-themecolor: accent3; mso-border-bottom-themetint: 191; mso-border-right-themecolor: accent3; mso-border-right-themetint: 191; mso-border-top-alt: solid #B3CC82 1.0pt; mso-border-top-themecolor: accent3; mso-border-top-themetint: 191; padding: 0cm 5.4pt 0cm 5.4pt; width: 74.3%;" valign="top" width="74%"><div class="MsoNoSpacing">
<br /></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">For extra flavour, you can use nut milk in
addition to water when cooking the porridge or when re-heating it after
storage in the refrigerator.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">Hazelnut milk is one of my favourite plant-based
milks. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">To save time, you can buy hazelnut and other
plant-based milks ready-made in supermarkets or health food stores. These are
convenient but they often contain a fair amount of added sugar and
preservatives.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">It’s easy to <a href="http://bit.ly/1jdExK5" target="_blank">make your own plant-based milks</a> - click on this link for a recipe.<o:p></o:p></span></div>
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<a href="http://2.bp.blogspot.com/-xUZ__r9elXM/U68WUhIwLTI/AAAAAAAAKXA/EjSxfU2NOG4/s1600/nut+milk+www.cookingforhealth.biz.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Home-made plant-based milk" border="0" src="http://2.bp.blogspot.com/-xUZ__r9elXM/U68WUhIwLTI/AAAAAAAAKXA/EjSxfU2NOG4/s1600/nut+milk+www.cookingforhealth.biz.jpg" height="281" title="How to make nut milk" width="400" /></a></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">Home-made milks are tasty, fresh, free of
additives and preservatives, and you can completely control the integrity of
the product: the quality of the ingredients, the level of sweetness, and the
texture.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">I like to sprinkle ground seeds and raisins on my
porridge.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 11.0pt;">To grind seeds, simply take a mixture of seeds of
your choice, for example, pumpkin, sunflower and sesame, and grind them to a
powder in a coffee grinder or food processor. Store what you don’t use in an
air-tight container in a refrigerator and use it up within 3 to 4 days.<o:p></o:p></span></div>
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<b><span style="font-size: 14.0pt; mso-bidi-font-size: 11.0pt;">References<o:p></o:p></span></b></div>
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<div class="EndNoteBibliography" style="margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 0cm; text-indent: -36.0pt;">
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lang=EN-US><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span style='mso-element:
field-separator'></span></span><![endif]--><span lang="EN-US">1. Davy BM, Davy KP, Ho RC, Beske SD,
Davrath LR, Melby CL. High-fiber oat cereal compared with wheat cereal
consumption favorably alters LDL-cholesterol subclass and particle numbers in
middle-aged and older men. <i>The American
journal of clinical nutrition. </i>Aug 2002;76(2):351-358.</span></div>
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<span lang="EN-US">2. Holt SH, Miller JC,
Petocz P, Farmakalidis E. A satiety index of common foods. <i>European journal of clinical nutrition. </i>Sep 1995;49(9):675-690.</span></div>
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<span lang="EN-US">3. Keenan JM, Pins JJ,
Frazel C, Moran A, Turnquist L. Oat ingestion reduces systolic and diastolic
blood pressure in patients with mild or borderline hypertension: a pilot trial.
<i>The Journal of family practice. </i>Apr
2002;51(4):369.</span></div>
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<span lang="EN-US">4. Lammert A, Kratzsch
J, Selhorst J, et al. Clinical benefit of a short term dietary oatmeal
intervention in patients with type 2 diabetes and severe insulin resistance: a
pilot study. <i>Experimental and clinical
endocrinology & diabetes : official journal, German Society of
Endocrinology [and] German Diabetes Association. </i>Feb 2008;116(2):132-134.</span></div>
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<span lang="EN-US">5. Sturtzel B, Mikulits
C, Gisinger C, Elmadfa I. Use of fiber instead of laxative treatment in a
geriatric hospital to improve the wellbeing of seniors. <i>The journal of nutrition, health & aging. </i>Feb
2009;13(2):136-139.</span></div>
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<span lang="EN-US">6. Rondanelli M,
Opizzi A, Monteferrario F. [The biological activity of beta-glucans]. <i>Minerva medica. </i>Jun 2009;100(3):237-245.</span></div>
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<span lang="EN-US">7. Albeituni SH, Yan
J. The effects of beta-glucans on dendritic cells and implications for cancer
therapy. <i>Anti-cancer agents in medicinal
chemistry. </i>Jun 2013;13(5):689-698.</span></div>
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<span lang="EN-US">8. Virtanen SM, Kaila
M, Pekkanen J, et al. Early introduction of oats associated with decreased risk
of persistent asthma and early introduction of fish with decreased risk of
allergic rhinitis. <i>The British journal of
nutrition. </i>Jan 2010;103(2):266-273.</span></div>
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<span lang="EN-US">9. Sur R, Nigam A,
Grote D, Liebel F, Southall MD. Avenanthramides, polyphenols from oats, exhibit
anti-inflammatory and anti-itch activity. <i>Archives
of dermatological research. </i>Nov 2008;300(10):569-574.</span></div>
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<span lang="EN-US">10. Meydani M. Potential
health benefits of avenanthramides of oats. <i>Nutrition
reviews. </i>Dec 2009;67(12):731-735.</span></div>
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<span lang="EN-US">11. Koenig R, Dickman
JR, Kang C, Zhang T, Chu YF, Ji LL. Avenanthramide supplementation attenuates
exercise-induced inflammation in postmenopausal women. <i>Nutrition journal. </i>2014;13:21.</span></div>
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<span lang="EN-US">12. Yang J, Ou B, Wise
ML, Chu Y. In vitro total antioxidant capacity and anti-inflammatory activity
of three common oat-derived avenanthramides. <i>Food chemistry. </i>Oct 1 2014;160:338-345.</span></div>
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Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-88014598111497719692014-06-02T15:33:00.000+01:002014-06-02T15:36:58.889+01:00Apricot and almond treats<div class="separator" style="clear: both; text-align: center;">
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<a href="http://2.bp.blogspot.com/-nnUM_yIKarI/U4mEfx3Xa4I/AAAAAAAAKFo/_Fz5oD1JLHM/s1600/Almond+and+strawberry+stuffed+apricots+www.cookingforhealth.biz.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-nnUM_yIKarI/U4mEfx3Xa4I/AAAAAAAAKFo/_Fz5oD1JLHM/s1600/Almond+and+strawberry+stuffed+apricots+www.cookingforhealth.biz.jpg" height="426" width="640" /></a></div>
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Many of us enjoy sweet treats at the end of a meal or as a snack during the day.</div>
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Too much concentrated sweetness in any form, even from natural ingredients, can disturb your hormones and general physiology, so it's best to minimise your intake of highly sweet foods.</div>
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Instead of reaching for sweets (candies) or sugary biscuits, why not try these delicious treats made from dried fruit and nuts.</div>
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This is a really quick and easy recipe, which you can whip up in a few minutes.</div>
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These are still sweet, even though made from natural ingredients, so don't eat too many all at once.</div>
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<h2>
Ingredients</h2>
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Makes 15<br />
<ul>
<li>15 organic dried unsulphured apricots</li>
<li>4 tablespoons ground almonds</li>
<li>2 teaspoons strawberry jam - I use a brand which uses fruit cooked in its own juice and has no added sugar. You could also use something like rice malt syrup.</li>
<li>Chopped pecans or walnuts to decorate</li>
</ul>
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<a href="http://1.bp.blogspot.com/-20evbSLMHyQ/U4mErpwYbYI/AAAAAAAAKF4/bmkoF-jblPM/s1600/Ingredients+apricot+and+almond+treats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-20evbSLMHyQ/U4mErpwYbYI/AAAAAAAAKF4/bmkoF-jblPM/s1600/Ingredients+apricot+and+almond+treats.jpg" height="426" width="640" /></a></div>
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Method</h2>
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Mix the strawberry jam a little at a time into the ground almonds until it has formed a dough-like consistency</div>
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Carefully slit each apricot open with a knife and fill with a small quantity of the almond and jam mixture</div>
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Decorate with chopped pecans</div>
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<a href="http://1.bp.blogspot.com/-EQtSFX_PB9c/U4mEf1oq0xI/AAAAAAAAKF0/xs75tvjEuP4/s1600/1-Almond+and+strawberry+stuffed+apricots+www.cookingforhealth.biz.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-EQtSFX_PB9c/U4mEf1oq0xI/AAAAAAAAKF0/xs75tvjEuP4/s1600/1-Almond+and+strawberry+stuffed+apricots+www.cookingforhealth.biz.JPG" height="426" width="640" /></a></div>
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Nutrient information</h2>
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<a href="http://4.bp.blogspot.com/-ROjX8m2Hm9s/U4yJLCEWiLI/AAAAAAAAKSA/pV8xXb1SSgg/s1600/nutrient+panel+apricot+and+almond+treats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-ROjX8m2Hm9s/U4yJLCEWiLI/AAAAAAAAKSA/pV8xXb1SSgg/s1600/nutrient+panel+apricot+and+almond+treats.jpg" height="115" width="400" /></a></div>
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<a href="http://2.bp.blogspot.com/-3EM4wlS5oG0/U4yJNQosEWI/AAAAAAAAKSI/AhnkOATLdoo/s1600/HML+nutrients+apricot+and+almond+treats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-3EM4wlS5oG0/U4yJNQosEWI/AAAAAAAAKSI/AhnkOATLdoo/s1600/HML+nutrients+apricot+and+almond+treats.jpg" height="252" width="400" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-7204285625141797772014-05-23T17:26:00.001+01:002014-05-30T18:44:55.558+01:00How to make plant-based 'milks'<div class="separator" style="clear: both; text-align: center;">
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<a href="http://1.bp.blogspot.com/-tqIK040PyXU/U4jDPjnDRlI/AAAAAAAAKFY/hX6FYzrv7K8/s1600/how+to+make+nut+milk+www.cookingforhealth.biz.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-tqIK040PyXU/U4jDPjnDRlI/AAAAAAAAKFY/hX6FYzrv7K8/s1600/how+to+make+nut+milk+www.cookingforhealth.biz.jpg" height="640" width="640" /></a></div>
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When I first started shifting to a plant-based diet, I found giving up dairy products quite a challenge, both intellectually and practically.</div>
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From an early age, I'd been told to drink milk to make my bones strong and help me grow. In fact, I was the milk monitor at primary school. </div>
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I had trusted this advice and now I was reading scientific evidence suggesting that cow's milk is not really that healthy for humans, especially over the long term (1).</div>
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At a practical level, what could I consume instead?</div>
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Soy milk didn't agree with me. Besides, I was suspicious of a product which, despite food industry claims, has never been a staple in Asia, except in conditions of extreme food poverty; even then, the soybeans would be fermented first to improve digestibility (2).</div>
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Rice milk was subject to concerns about <a href="http://www.bbsrc.ac.uk/web/FILES/Publications/arsenic_in_rice_sarid_impact_report.pdf" target="_blank">contamination with inorganic arsenic</a> and the EFSA and the FDA recommended not giving it to very young children. </div>
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Then I discovered plant-based 'milks'.</div>
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In supermarkets and health food shops you can buy all manner of non-dairy milks in addition to soy and rice, for example, quinoa, hemp, oat, almond and hazelnut.</div>
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These products are convenient and reasonably priced but there is a limited range available and they often contain considerable amounts of sugar and other additives.</div>
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<a href="http://4.bp.blogspot.com/-Vx6zNQOdbc0/U35LXpqhX1I/AAAAAAAAKCk/Sjv3OO5Dlvk/s1600/nut+milk+www.cookingforhealth.biz+%252821%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Vx6zNQOdbc0/U35LXpqhX1I/AAAAAAAAKCk/Sjv3OO5Dlvk/s1600/nut+milk+www.cookingforhealth.biz+%252821%2529.jpg" height="426" width="640" /></a></div>
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Then I discovered you could make your own plant-based 'milks' very easily by blending raw nuts, seeds, and grains with water. </div>
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Almonds, cashews, macadamias, Brazil nuts, hazelnuts, pecans, pistachios, coconuts, soybeans, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds, quinoa, millet, rice, and oats can all be liquefied into delicious milks. </div>
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Home made milks are tasty, fresh, free of additives and preservatives, and you can completely control the integrity of the product: the quality of the ingredients, the level of sweetness, and the texture.</div>
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So this is how you do it, using hazelnut milk as an example.</div>
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<h3 style="clear: both; text-align: left;">
Recipe for hazelnut milk</h3>
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<a href="http://2.bp.blogspot.com/-rOUX3NHcrUY/U35LZkam15I/AAAAAAAAKC0/62oDeobGoXY/s1600/nut+milk+www.cookingforhealth.biz+%25286.1%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-rOUX3NHcrUY/U35LZkam15I/AAAAAAAAKC0/62oDeobGoXY/s1600/nut+milk+www.cookingforhealth.biz+%25286.1%2529.JPG" height="460" width="640" /></a></div>
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Ingredients</h2>
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Makes about 3 cups (750ml, 1.5pints)</div>
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<br />
<ul>
<li>1 cup hazelnuts </li>
<li>4-5 chopped pitted dried dates</li>
<li>3 cups filtered water</li>
<li>1 pinch sea salt</li>
<li>1 small squeeze of lemon juice (optional but I find it balances the flavour)</li>
</ul>
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Method</h2>
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<span style="color: #38761d;"><b>STEP ONE - SOAK</b></span></div>
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Soak nuts overnight in cold water. This makes them soft and easier to blend.</div>
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<b><span style="color: #38761d;">STEP TWO - BLEND</span></b></div>
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Drain soaked nuts and rinse in cold water, add the chopped dates, a pinch of salt, 3 cups of water and blend until smooth. </div>
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I just use a simple hand blender, which is perfectly adequate if the nuts have been soaked. You can use a fancy machine like a Vitamix if you wish but it isn't really necessary.</div>
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<b><span style="color: #38761d;">STEP THREE - STRAIN and SQUEEZE</span></b><br />
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Pour contents of blender into a nut milk bag placed over a bowl or a jug.<br />
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A nut milk bag is just a piece of fine mesh nylon sewn together with a draw string. You can buy them online.<br />
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Squeeze the nut milk bag until as much liquid as possible has been extracted.</div>
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<b><span style="color: #38761d;">STEP FOUR - POUR</span></b></div>
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Taste the nut milk and add a dash of lemon juice if required. You'll learn what you like by experimenting.</div>
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Pour nut milk into Kilner (Mason) jars, or a jug with a lid, and store in the refrigerator for up to 3-4 days (if it lasts that long).</div>
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You will be left with fine nut grounds which you can put in a bag, freeze and use later in baking.</div>
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That's it. Simple, nutritious, no additives and with much more flavour than shop-bought nut milks.</div>
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You can apply the same method to other nuts, seeds and grains. Here's another example:</div>
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Quinoa milk</h3>
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Ingredients</h2>
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<ul>
<li>1 cup uncooked quinoa</li>
<li>2 cups water for cooking quinoa</li>
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<ul>
<li>3-4 cups water for blending cooked quinoa</li>
<li>1 pinch sea salt</li>
<li>1 tsp vanilla extract</li>
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<h2>
Method</h2>
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<b><span style="color: #38761d;">STEP ONE - SOAK</span></b></div>
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Take 1 cup quinoa and soak overnight in cold water.</div>
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<b><span style="color: #38761d;">STEP TWO - COOK</span></b></div>
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The next morning, drain and rinse the quinoa.</div>
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Place the soaked quinoa in a pan with 2 cups of water, bring to a boil, cover with a lid and simmer for 15 minutes until soft and fluffy.</div>
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<b><span style="color: #38761d;">STEP THREE - BLEND</span></b></div>
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Place cooked quinoa in a blender with 3-4 cups filtered water. Blend until smooth.</div>
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Strain and squeeze through a nut milk bag.</div>
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Add a pinch of sea salt and 1 tsp vanilla essence.</div>
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Pour into storage jars or a jug and keep chilled in the refrigerator.</div>
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Variations</h2>
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You can add other flavourings, for example:</div>
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Cinnamon</div>
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Cacao</div>
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Rice malt syrup</div>
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Dates</div>
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Uses</h3>
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I use plant-based milks as drinks in their own right; on breakfast cereals and porridge; in smoothies; in desserts; and in savoury dishes which require a white sauce, such as dairy-free toppings for lasagne.</div>
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If I'm making a savoury dish, I'll choose one of the less sweet grains or nuts, such as oats or almond, and omit any added sweetness.</div>
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Hope you enjoy experimenting and do let me know how you get on by posting in the comments below.</div>
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<h2>
References</h2>
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(1) Campbell, T.C. and Campbell, T.M. The China Study. Benbella Books, 2006.<br />
(2) Shurtleff, W. & Aoyagi, A. History of soymilk and other non-dairy milks (1226 to 2013). Soyinfo Center, Lafayette, CA, 2013. ISBN 9781928914587Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-20285473193198175122014-03-11T17:10:00.000+00:002014-07-18T09:46:23.771+01:00Reversing type 2 diabetes with a plant-based dietMy passion is inspiring others to take responsibility for their own health by providing information which enables them to make informed choices.<br />
<br />
It thus makes me feel very happy when I receive messages like this from one of my <a href="http://www.facebook.com/cookingforhealth.biz" target="_blank">Facebook followers</a>, Maria McConnaughey, who transitioned to a plant-based diet last year when she discovered she was suffering from type 2 diabetes.<br />
<br />
<blockquote class="tr_bq">
<span style="color: #38761d;">"Just wanted to let you know I went to the doc today..no evidence of diabetes! Yay! Thanks for spreading the word :)"</span></blockquote>
<br />
Maria has done brilliantly and I asked her to share her story to encourage others, so here it is in Maria's own words.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Ll-AHSFFm0A/Ux8_6eQH1UI/AAAAAAAAJxA/lfRiCqatShg/s1600/Maria+McConnaughey+2014.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-Ll-AHSFFm0A/Ux8_6eQH1UI/AAAAAAAAJxA/lfRiCqatShg/s1600/Maria+McConnaughey+2014.jpg" height="225" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Maria McConnaughey cured herself of type 2 diabetes</td></tr>
</tbody></table>
<br />
In 2010 I was diagnosed with type 2 diabetes; my blood sugar was 660 mg/dl (36.7 mmol/l). I didn't even know I had it.<br />
<br />
I had been taking psychiatric medication for bipolar disorder, which I think had a lot to do with my poor physical health because before I took those medications I was at a normal weight and active and healthy.<br />
<br />
So after listening to the psychiatrist for too long, I decided if my physical health was better, my mind would follow.<br />
<br />
In June 2012 I weighed 240lb (17 stone 2lb, 109 kg), height 5 feet 2 inches (1.57m) tall. My BMI was 44. I could barely walk to the mailbox without losing breath even though I joined a gym as soon as I found out about the diabetes.<br />
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I quit the gym (I actually gained 20 pounds!) and invested my money in a treadclimber. I also bought a beginner yoga DVD.<br />
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Moving my body was hard but I kept doing it.<br />
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In January 2012 I stopped drinking everything except water. No juice, no soda, I even gave up coffee.<br />
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I stopped eating meat as the main part of a meal then by June stopped meat altogether.<br />
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I made a rule not to eat in restaurants, no fast food. I also made a rule to park far away from where I was going and always take the stairs.<br />
<br />
My son and I have been drinking <a href="http://bit.ly/1ciHkTX" target="_blank">homemade water kefir</a>. It’s easy to make and pretty tasty if you add some berries. I think it helps a lot.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-R7z0SBBugZY/Ufp1ZeDangI/AAAAAAAAIIw/0rjcCXGq8qQ/s1600/Lime+and+ginger+kefir+www.cookingforhealth.biz.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-R7z0SBBugZY/Ufp1ZeDangI/AAAAAAAAIIw/0rjcCXGq8qQ/s1600/Lime+and+ginger+kefir+www.cookingforhealth.biz.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Water kefir with lime and ginger</td></tr>
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<br />
<br />
A doctor told me to give my son probiotics so we went for kefir. No more colds, no more allergies. We've been drinking it for about four or so months now. Also, no refined stuff like white bread, no junk food.<br />
<br />
I started losing weight right away and yoga and hiking got easier.<br />
<br />
By March 2013 I weighed 203lb (14 stone 7lb, 92 kg).<br />
<br />
By December 2013 I weighed 164lb (11 stone 10lb, 74 kg). I can hike for hours, all day in the desert and I don't lose my breath. I drink lots of water. Sometimes people don't believe I drink at least 100 ounces (6 pints, 3 litres) a day, but if you add up every drop you drink, soda juice, coffee, it adds up. Replace those with water!<br />
<br />
I still have a way to go but as of today, 6 January 2014, no trace of type 2 diabetes.<br />
<br />
I take the minimum amount of any medication and my doctor says I should be off them altogether in a few months.<br />
<br />
I try to tell as many people as I can about how much better life can be if you are serious about what you put in your body.<br />
<br />
We all deserve to feel good, we should only put "worthy" food in our bodies. Everyone should do as much research as you can on the benefits of a plant based diet and try to get off medication if it's safe and you're being monitored by your doctor, as I am.<br />
<br />
For years I thought I would be physically miserable forever for the sake of sanity. But I feel great mind and body and life will only get better from here.<br />
<br />
If you don't like the way you feel then change your life. You are worth it!<br />
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<h2>
Updates from Maria </h2>
<br />
<h3>
18 March 2014</h3>
<br />
Hi, it's Maria, today was a doctor day. My cholesterol went from 160 to 142, a1c still down. Total weight loss since June 2012 81 pounds. My doc says lose 18 more, she's going to take me off the medication! And yay she said I can eat grapefruit:) and I got strawberries cause you posted them. Once again, love your posts!<br />
<br />
<h3>
1 April 2014</h3>
<br />
I have 15 pounds to go!<br />
<br />
<h3>
8 July 2014</h3>
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Hi, it's Maria:) just a status update. Altogether lost 90 pounds. Down six clothing sizes( 3X to 10) and my feet are down a whole shoe size. Doctor said I can stop metformin as a trial. My wrist is pretty much back to normal. I can run with my dogs and do modified yoga! The dogs make me run, two big ones, one medium, they drag me but I don't get tired. I share your pictures of fruit and veggie art, and am encouraging my friends with kids to try out new foods. I got my friend's daughter hooked on grilled corn on the cob because I let her help make it. And every time she comes over she asks for peaches. My friend is now going dairy free, red meat free and trying veggies They aren't veggie lovers, but I told her just keep trying and you'll start liking them. Hope all is well! Keep on inspiring everyone like you inspired me!<br />
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18 July 2014</h3>
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Latest A1c 5.3 lower than my husband's. Doctor said not even pre-diabetes range<br />
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Thanks so much Maria for your inspiring story. If you have any comments or questions please leave them below.<br />
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-74545539601641574932014-03-09T20:06:00.000+00:002014-03-09T20:20:21.300+00:00Pecan pie - free from dairy, gluten, added sugar<div class="separator" style="clear: both; text-align: center;">
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Yesterday our friends Judy, Nick and Viki came for lunch, along with their 1 year old West Highland Terrier, Poppy.<br />
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For dessert, I made this Pecan Pie, which is free from wheat, dairy and added sugar. The sweetness comes from the natural whole ingredients - carrots, dates, pecan nuts, coconut and cinnamon.<br />
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It went down so well that Nick asked me for the recipe.<br />
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I must stress that this dish is <i>sweet</i> and is thus best served as a treat for special occasions rather than consumed on a regular basis. Although it contains a relatively high level of natural sugars, it also contains many other beneficial nutrients, so is much better for you than, say, cheesecake.<br />
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Carrots provide the highest source of provitamin A carotenes of the commonly consumed vegetables. Two carrots provide roughly 4050 retinol equivalents, or four times the recommended daily intake of vitamin A.<br />
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Vitamin A is required for:<br />
<ul>
<li>Antioxidant protection from damaging effects of oxidation/free radicals, pollutants </li>
<li>Eye health and vision</li>
<li>Strengthening the immune system</li>
<li>Growth, repair and formation of body tissues</li>
<li>Bone, nerve, teeth formation</li>
<li>Fertility, pregnancy and lactation</li>
<li>The lining of the digestive tract</li>
</ul>
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Carrots also provide excellent levels of vitamin K, biotin and dietary fibre; and very good levels of vitamins C and B6, potassium and vitamin B1.<br />
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Carrots are an excellent source of antioxidant compounds that help protect against cardiovascular disease and cancer.<br />
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Carrots also promote good vision, especially night vision. Beta-carotene, which is present in high levels in carrots, provides <a href="http://bit.ly/11TJWia" target="_blank">protection against macular degeneration</a> and the development of senile cataracts.<br />
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Dates are among the most alkaline of foods and contain a special type of soluble fibre called beta-D-glucan. Beta-D-glucan fibre has been shown to decrease the body's absorption of cholesterol and to slow or delay absorption of glucose in the small intestine, thus helping to keep blood sugar levels even.<br />
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Laboratory studies have shown that dates are also surprisingly rich in antioxidant and anticancer compounds.<br />
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Pecan nuts owe much of their flavour to their high fat content, most of which is in the form of heart-healthy mono-unsaturated oleic acid.<br />
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Pecans also contain significant amounts of plant sterols, which are known to lower cholesterol levels.<br />
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Pecans are an excellent source of vitamin B1; and a good source of vitamins B3, B5, B6 and vitamin E. They are also rich in minerals, particularly manganese, molybdenum, zinc, magnesium, iron, potassium, selenium and calcium.<br />
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Coconut contains saturated fat and is an excellent source of manganese, molybdenum and copper.<br />
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Proving that delicious can also be healthy, here we go...<br />
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<h2>
Ingredients</h2>
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<tr><td class="tr-caption" style="text-align: center;">Ingredients for Pecan Pie</td></tr>
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For the base</div>
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<ul>
<li>1 cup (85g/3oz) desiccated coconut</li>
<li>1 cup (100g/3.5oz) pecan nuts (chopped)</li>
<li>70g/2.5oz dried dates (chopped)</li>
<li>1 tsp ground cinnamon</li>
<li>1-2 tbsp water</li>
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For the topping</div>
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<ul>
<li>4 carrots(240g/8.5oz) (peeled and grated)</li>
<li>140g (5oz) dried dates (chopped)</li>
<li>1 tsp ground cinnamon</li>
<li>1 cup (170g/6oz) ground almonds</li>
<li>1/2 to 3/4 cup (150ml/5 fl oz) hot water</li>
<li>20-25 pecan nuts for decoration</li>
</ul>
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<h2>
Method</h2>
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1) Put dried ingredients for base in a food processor and blend until they form into a dough-like ball. Add 1-2 tbsp water if necessary to make the mixture stick together.</div>
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2) Press base mixture into a pie dish and bake in a pre-heated oven at 170 degrees C (gas mark 3/325 degrees Fahrenheit) for 5 to 10 minutes until just turning golden brown at the edges. Take care not to overcook - pecan nuts can burn easily.</div>
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3) Add the grated carrots, dried dates and cinnamon to a small pan, add 1/2 cup of hot water and simmer until the carrots and dates are soft. Add a little more water if necessary. Blend together with ground almonds until the mixture is smooth and creamy. If you find the mixture is a bit soft, just add some more ground almonds; if it's too dry, add a little more water.</div>
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4) Spread mixture on top of base using a spatula or a spoon and knife and decorate with pecan nuts. Bake in a pre-heated oven at 170 degrees C (gas mark 3/325 degrees Fahrenheit) for 10 minutes until lightly brown. Serve warm or cold.</div>
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Nutritional information</h2>
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You can also visit my <a href="http://cookingforhealth.biz/" target="_blank">website</a> and follow me on <a href="http://www.facebook.com/cookingforhealth.biz" target="_blank">Facebook</a>, <a href="https://twitter.com/JANEKPHILPOTT" target="_blank">Twitter</a>, <a href="http://pinterest.com/janekphilpott" target="_blank">Pinterest</a> and <a href="http://www.linkedin.com/in/janetownsonphilpott" target="_blank">LinkedIn</a>.Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-85929049326680263542014-03-07T12:47:00.001+00:002014-03-07T12:47:53.043+00:00Moroccan-style sweet potato, red bell pepper and white bean stew<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Moroccan-style sweet potato, red bell pepper and white bean stew with ras el hanout</td></tr>
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A few weeks ago, I was in our local supermarket and picked up a recipe leaflet for a Moroccan dish using a spice called ras el hanout.<br />
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The recipe itself contained meat, so I wasn't interested, but ras el hanout is a spice mix I hadn't tried, so I decided to buy some and experiment with some plant-based dishes.<br />
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Ras el hanout is a Moroccan spice blend which consists of anywhere between eight and eighty different ingredients - from fragrant rose petals and bitter cloves to cumin, coriander and cardamom. It's rubbed into meat, it's stirred into rice, and it is responsible for the spiced-sweet aromas of Moroccan tagines. The name is Arabic for "head of the shop" and implies a mixture of the best spices the seller has to offer.<br />
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<tr><td class="tr-caption" style="text-align: center;">Ras el hanout</td></tr>
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The ras el hanout I bought contains paprika, cumin seed, coriander seed, chilli flakes, black pepper, cinnamon, fennel seed, turmeric, pimento, shallot, cardamom, mace, pink peppercorn, rose petal, black onion seed, ginger, nutmeg, star anise, clove and galangal.<br />
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As it was cold and wet outside, I decided to create a delicious sweet, aromatic, spicy, warming and nourishing dish using sweet potatoes, red and yellow bell peppers, tomatoes, onions, cannellini beans and ras el hanout.<br />
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Sweet potatoes are an excellent source of carotenes. In general, the darker the variety of sweet potato, the higher the concentration of carotenes.<br />
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Sweet potatoes are also a very good source of vitamins C and B6; and a good source of manganese, copper, biotin, vitamin B5, B2 and dietary fibre.<br />
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Sweet potatoes contain unique root storage proteins which have been shown to have antioxidant activity.<br />
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Animal studies have shown that sweet potatoes actually help stabilise blood sugar levels and improve the response to the hormone insulin.<br />
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Bell peppers are some of the most nutrient-dense foods available. They are a good source of numerous nutrients including vitamin C, beta-carotene, vitamin K, vitamins B1, B6 and folic acid.<br />
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Bell peppers are also rich in phytonutrients with exceptional antioxidant activity, such as chlorogenic acid, coumeric acid and zeaxanthin.<br />
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Red bell peppers contain lycopene, a carotene also present in tomatoes, that protects against cancer and heart disease. Lycopene has been studied for its beneficial effects in preventing prostate cancer.<br />
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The major health benefit of common beans, such as cannellini beans, is their rich source of cholesterol-lowering fibre.<br />
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In addition to lowering cholesterol, the high fibre content of beans prevents blood sugar levels from rising too rapidly after a meal, so they are a good choice for those with diabetes, insulin resistance or low blood sugar.<br />
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Beans are also good for the heart because of their high content of antioxidants, folic acid, vitamin B6 and magnesium. Folic acid and B6 help lower levels of homocysteine, an amino acid which is an independent risk factor for heart attack, stroke and peripheral vascular disease.<br />
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<h2>
Recipe</h2>
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Serves 3-4<br />
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<h3>
Ingredients</h3>
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<ul>
<li>1 tablespoon olive oil</li>
<li>1 pinch sea salt</li>
<li>1 medium red onion (finely chopped)</li>
<li>1 clove garlic (peeled and finely chopped)</li>
<li>2 teaspoons ras el hanout</li>
<li>1 medium sweet potato (peeled and chopped into small chunks)</li>
<li>1/2 red bell pepper (washed, deseeded and chopped)</li>
<li>1/2 yellow bell pepper (washed, deseeded and chopped)</li>
<li>1 can (400g/14oz) chopped tomatoes (drained weight 240g/8oz)</li>
<li>1 tablespoon tomato puree</li>
<li>1 300g/10.5oz can (175g/6oz drained weight) cooked cannellini beans or other white beans</li>
<li>1 strip (2g) dried wakame sea vegetable (soaked in cold water for 5 minutes and chopped into small pieces). I add sea vegetables to every dish I can as they are so rich in minerals and healthy soluble fibre.</li>
<li>1 dessertspoon sweet white miso (diluted in a little water to make it easier to mix into the stew)</li>
<li>Fresh parsley to garnish</li>
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Method</h3>
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Put olive oil and salt in a pan and gently saute the onion and garlic until soft and translucent.<br />
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Add ras el hanout, sweet potato, red and yellow peppers, tomatoes, tomato puree, cannellini beans and wakame and simmer for 20 to 30 minutes, or until vegetables are soft.<br />
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Add miso to taste and simmer for a further 2 minutes.<br />
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Garnish with fresh parsley and serve on a bed of brown rice with a side dish of lightly steamed green vegetables, such as broccoli.<br />
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<h2>
Nutritional information</h2>
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-38099735457768321632014-03-05T14:22:00.002+00:002014-08-09T14:39:33.092+01:00Creamy courgette (zucchini), leek, lime and basil soup<div class="separator" style="clear: both; text-align: center;">
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If you're looking for a light summer soup, you'll love this recipe. It's sweet, creamy (though no dairy products involved), light and delicious.<br />
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Courgettes or zucchini are a type of summer squash that resemble a cucumber in size and shape. They are low in calories and provide reasonable amounts of vitamin C, potassium and carotenes.<br />
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Carotenes are powerful antioxidants and help to protect the body from cancer and other chronic diseases.<br />
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Leeks have similar nutritional properties to onions. They are a good source of vitamins B6, C and folic acid; the minerals manganese and iron; and dietary fibre.<br />
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Like onions, leeks contain numerous beneficial substances, including flavonoids. In clinical studies, these substances have been shown to help decrease blood lipid levels and blood sugar levels.<br />
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The active blood sugar lowering compound is believed to be allyl propyl disulphide (APDS). Evidence suggests that APDS competes with insulin for breakdown sites in the liver, thereby increasing the life span of insulin.<br />
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Whenever possible, I add <a href="http://cookingforhealth.biz/article-on-health-benefits-of-seaweed.php" target="_blank">sea vegetables</a> to my recipes, as they are rich in minerals and soluble fibre, which soothes the digestive tract.<br />
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So here's the recipe - hope you enjoy it - and please leave any questions or comments below.<br />
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<em>Serves 4</em><br />
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<h2>
Ingredients</h2>
<ul>
<li>Olive oil (1 tbsp)</li>
<li>A small pinch of fine sea salt</li>
<li>3 medium leeks (sliced in half lengthwise, washed and cut in small pieces)</li>
<li>3 courgettes (zucchini) (washed and sliced)</li>
<li>1 strip wakame sea vegetable (soaked for 5 minutes and cut into small pieces)</li>
<li>1 teaspoon dried basil or 1-2 tablespoons fresh basil (chopped)</li>
<li>Juice of 1/2 lime</li>
<li>2-3 cups water</li>
<li>1 dessertspoon of white (shiro) miso. You can use a stock cube or home made vegetable stock instead. I use miso because it's full of beneficial nutrients and antioxidants. Please click here to read more about <a href="http://vegetabledoctor.blogspot.co.uk/2009/03/cooking-with-miso.html" target="_blank">cooking with miso</a>.</li>
<li>Fresh basil to garnish</li>
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<h2>
Method</h2>
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Heat a saucepan, add the oil and a pinch of sea salt and gently saute the leeks for 5 to 10 minutes until soft and translucent<br />
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Add the rinsed wakame sea vegetable, courgettes (zucchini) and just enough water to cover the vegetables. If using dried basil, add now.<br />
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Cover and simmer for 15 minutes or until soft. If using fresh basil, add now after the other vegetables have cooked so you preserve the flavour.<br />
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Add the lime juice and blend to a smooth consistency, adjusting the liquid if necessary.<br />
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Dilute 1 dessert spoon of <a href="http://vegetabledoctor.blogspot.co.uk/2009/03/cooking-with-miso.html" target="_blank">white miso</a> in a little water and add gradually to the soup. Keep tasting until you have added enough miso to obtain a flavour you love.<br />
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Serve garnished with some fresh basil.<br />
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<h2>
Nutritional information</h2>
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Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-22675498390712709212013-10-06T17:01:00.000+01:002013-10-08T16:59:35.167+01:00Essene or sprouted bread<div class="separator" style="clear: both; text-align: center;">
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Essene bread is a dense, filling, unleavened bread made from whole sprouted grains, usually wheat, but may also include barley, rye, spelt, millet and/or buckwheat. It is rich in beneficial nutrients.<br />
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Essene bread contains no yeast, no dairy, no eggs, no oil or fat, no sweetener. It is only sprouted grain, with added salt if you wish.<br />
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Essene bread has become popular in recent years and is sold in natural and health food stores. It sometimes includes nuts, seeds, raisins, dates and herbs, which can make the bread more like a moist malt loaf. It has a naturally sweet taste.<br />
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The Essenes were a Jewish sect with about 4000 members, which flourished around the time of Christ. They lived an ascetic lifestyle in the countryside and practised vegetarianism.<br />
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Wherever they lived, the common people always called them “The Healers”. The word ‘Essene’ comes from the Aramaic word ‘Assaya’, which means ‘Healer’.<br />
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In Egypt, the Essenes were called ‘Therapeutae’, which means ‘Healer’ and is the origin of the word ‘Therapist’.<br />
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Philo of Alexandria, in a book written two thousand years ago, wrote that the Essenes were not only the best healers of the body, but also of the mind and soul.<br />
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Not only did they heal others, they also lived a healing lifestyle that caused them to live to very advanced ages.<br />
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The Jewish historian Josephus, in a book written two thousand years ago, declares that the Essenes lived to an average age of over 100 years, many reaching the age of 120. And that was at a time when the average age of death of non-Essenes was 45.<br />
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The staple food of the Essenes was bread made from sprouted whole grains or berry roots, which were finely ground, mixed with water, and cooked at low temperatures in order to preserve the vitamins, minerals and enzymes.</div>
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Due to the way it is made, Essene bread is sometimes referred to as a "living loaf" because the grains are partially raw and the enzymes are left intact.<br />
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These plant enzymes support digestion and the process of sprouting reduces the content of phytic acid, a substance present in grains that inhibits absorption of minerals.<br />
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<h2>
Rich in vitamins and minerals</h2>
Commercial bread manufacturing uses the endosperm of the wheat kernel, which contains mainly carbohydrate and very little vitamin or mineral content. The commercial milling of grain into white flour removes the bran and the germ, which results in the loss of natural fibre and numerous vitamins and minerals. To compensate, bread manufacturers often add back thiamine, riboflavin, niacin, folic acid, calcium and iron.<br />
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Essene bread, on the other hand, contains whole grains and thus retains all the nutrients.<br />
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When grains, seeds and nuts are germinated, their nutrients become easier for the body to assimilate.<br />
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Because Essene bread is not baked at high temperatures, less nutrients are destroyed in the cooking process.<br />
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<h2>
High in antioxidants</h2>
Sprouted grains, seeds and nuts are high in antioxidants. Antioxidants protect the body from the by-products of oxidation in the body, referred to as free-radicals, which are thought to be responsible for aging, tissue damage and disease.<br />
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<h2>
High in fibre</h2>
In addition to being very digestible, sprouted grains are an excellent source of fibre and plant protein.<br />
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Fibre has many beneficial effects on health, for example, it promotes bowel movements and assists with the healthy regulation of blood sugar, cholesterol and oestrogen levels in the blood.<br />
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<h2>
<span style="font-size: x-large;">RECIPE</span></h2>
<h2>
<span style="font-size: x-large;">How to make bread from sprouted grains</span></h2>
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<h3>
Ingredients</h3>
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<b>1-2 cups dry grain</b> – e.g., wheat, spelt barley, rye, buckwheat (this will yield 4-6 cups sprouted grain). Barley gives a moister consistency and more of a caramel or malty flavour when mixed in with wheat.<br />
<b>Water</b><br />
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<h3>
Instructions</h3>
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There are 5 basic steps:<br />
<br />
<ol>
<li>Soak the grain.</li>
<li>Sprout the grain.</li>
<li>Grind the grain.</li>
<li>Bake the grain.</li>
<li>Condition the loaf.</li>
</ol>
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<br />
To sprout grains, wash them, soak them in water for 24 hours, then transfer them to a jar with a piece of cloth or nylon window screen secured over its rim.<br />
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Rinse with water two to four times a day, depending on the climate and the type of seed, to provide them with moisture and prevent them from souring.<br />
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Depending on the type of grain, they will sprout in 3-5 days.<br />
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The grains should be soft, and the sprouts just starting. Pick through them to remove any unsprouted or discoloured grains.<br />
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Mince the sprouts. You can use a food processor, a blender, or a big pestle and mortar. A slow juicer with the mincing cone attached also works.<br />
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Shape the dough into a greased bread pan, or lay it out on some baking paper.<br />
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Leave it in a warm spot (20-25 centigrade) for 12-24 hours. It can rise up to double in size. It rises more if it is finely minced. Adding a sourdough starter can help too.<br />
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<h3>
Raw</h3>
The best, most alive bread is made if you slow-cook the loaf for a total of 24-36 hours. You can put it in the sun, or use a VERY low oven if your oven can turn down that low. The maximum temperature allowed is 40 centigrade/104 Fahrenheit. If you keep it below that temperature, the high level of enzymes and other nutrients in the sprouted grains are kept intact. This makes a very digestible and healthy loaf.<br />
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<h3>
Baked</h3>
Alternatively, you can bake the loaf in an oven at 110-115 centigrade (225-250 Fahrenheit) for two hours. This makes a sweet, almost caramelised, dense loaf. It is similar to many store-sold Essene breads.<br />
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<h3>
Conditioning</h3>
After cooking, wrap the cooled loaf in parchment and put into the refrigerator for at least 1 or 2 days.<br />
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The bread, after it cools, will be very hard on the outside and very wet on the inside. Conditioning it in the fridge will allow the exterior to soften and the interior to firm up.<br />
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<h2>
Variations</h2>
Rather than a loaf, form into flattened balls<br />
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<b>To improve the flavour and texture of the traditional bread above:</b><br />
1 tablespoon olive oil<br />
1/4 teaspoon sea salt<br />
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<b>To make a more interesting or a sweeter bread:</b><br />
1/4 cup of sesame seeds or caraway seeds OR<br />
1/2 cup of currants, raisins or dates<br />
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<b>To make a bread that rises more:</b><br />
1/2 cup of spelt flour<br />
1 tablespoon of kefir whey<br />
or<br />
1 tablespoon of sourdough starter<br />
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<h2>
References</h2>
<i>Quod Omnis Probus liber sit</i> “Every Good Man is Free,” 75–91, and the <i>Apologia pro Iudaeis</i> (in Eusebius” <i>Praeparatio Evangelica</i> 8.11.1–18), a work usually considered part of the <i>Hypothetica</i>.<br />
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Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-64513259675997124672013-08-25T16:23:00.000+01:002013-08-25T16:23:08.798+01:00Barley, butternut squash, mushroom and ginger risotto<div class="separator" style="clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Pfnwep_uoWk/Uhijk0yoRpI/AAAAAAAAIg8/XInqJmuGBQs/s1600/barley+mushroom+butternut+squash+ginger+risotto+www.cookingforhealth.biz.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="337" src="http://4.bp.blogspot.com/-Pfnwep_uoWk/Uhijk0yoRpI/AAAAAAAAIg8/XInqJmuGBQs/s400/barley+mushroom+butternut+squash+ginger+risotto+www.cookingforhealth.biz.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Barley, mushroom, butternut squash and ginger risotto<br />
www.cookingforhealth.biz</td></tr>
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<i>You'll remember me when the west wind moves</i></div>
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<i>Upon the fields of barley</i></div>
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<i>You'll forget the sun in his jealous sky</i></div>
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<i>As we walk in fields of gold</i></div>
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(Sting - <i>Ten Summoner's Tales</i> - 1993)</div>
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Fields of Gold is one of my favourite songs and reminds me of late summer just before harvest.<br />
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At one time, barley was a very important part of people's diet but nowadays most of the crop is used for animal feed and to make beer and whisky.<br />
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This is a pity because barley has some very special properties and I hope to convince you to try it if you have never done so.<br />
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<b>Barley is a high protein, high fibre whole grain with numerous health benefits.</b><br />
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It contains gluten, though not as much as wheat, so is unsuitable for those on a gluten-free diet.<br />
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Current scientific evidence indicates that barley, like other whole grains, plays an important role in lowering the risk of chronic diseases, such as type 2 diabetes, coronary heart disease and cancer; helps weight loss and improves gastrointestinal health - please <a href="http://clicktotweet.com/ELa8h" target="_blank">click here</a> to Tweet.<br />
<br />
Please click on this link to read my article on <a href="http://vegetabledoctor.blogspot.co.uk/2013/08/barley-and-its-health-benefits.html" target="_blank">barley and its health benefits</a>.<br />
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When cooked, barley has a pleasant chewy texture and nutty flavour.<br />
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Traditionally, it is used in soups and stews but you can use it like any other grain such as rice. It is, for example, a good alternative to arborio rice for use in risottos and can be used in salads, stir-fries or to make porridge.<br />
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Here is a delicious and satisfying recipe for a barley risotto, with butternut squash, mushrooms and ginger.<br />
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<h2>
<span style="font-size: x-large;">Recipe</span></h2>
<b>Serves 3-4</b><br />
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<h3>
1. How to make a nutritious stock</h3>
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Please click here for more information on <a href="http://cookingforhealth.biz/article-on-health-benefits-of-seaweed.php" target="_blank">seaweeds and their health benefits</a>.<br />
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2. How to make the risotto</h3>
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*Please click here for information on the <a href="http://vegetabledoctor.blogspot.co.uk/2013/08/barley-and-its-health-benefits.html" target="_blank">difference between pot barley and pearl barley</a>.<br />
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<span style="font-size: x-large;">Nutritional information</span></h2>
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The key nutrients present in this barley risotto are shown below, both per portion (very generous at 444g) and per 100g, and as a percentage of the guideline daily nutrient intake, referred to as the Reference Nutrient Intake, or RNI.<br />
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You can see that even in relatively large quantity this risotto is low in calories and fat, whilst being high in fibre, vitamins and minerals.<br />
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Nutrients per portion as a percentage of the guideline daily intake (RNI)</h3>
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Nutrients per portion and per 100g as percentage of guideline daily intake (Reference Nutrient Intake or RNI)</h3>
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Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-5864581254036986822013-08-19T18:09:00.002+01:002013-08-26T11:43:55.524+01:00Barley and its health benefits<div class="separator" style="clear: both; text-align: center;">
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/--UMxcdFf1rw/UhCtGVxRAZI/AAAAAAAAIb8/-jd-czB1BIA/s1600/Barley+by+nekonomania+Flickr.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="425" src="http://3.bp.blogspot.com/--UMxcdFf1rw/UhCtGVxRAZI/AAAAAAAAIb8/-jd-czB1BIA/s640/Barley+by+nekonomania+Flickr.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Barley - <i>Hordeum vulgare</i></td></tr>
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Barley is a high protein, high fibre whole grain with numerous health benefits. It contains gluten, though not as much as wheat, so is unsuitable for those on a gluten-free diet.<br />
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When cooked, barley has a pleasant chewy texture and nutty flavour.<br />
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Traditionally, it is used in soups and stews but you can use it like any other grain such as rice. It is, for example, a good alternative to arborio rice for use in <a href="http://vegetabledoctor.blogspot.co.uk/2013/08/barley-butternut-squash-mushroom-and.html" target="_blank">risottos</a> and can be used in salads, stir-fries or to make porridge.<br />
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Read on to find out more about barley, its health benefits and how to cook it.<br />
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Barley, wheat and rye are all related members of the same botanical family (Triticeae) and thus share many genetic and biochemical characteristics.<br />
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In contrast to wheat, cultivated barley comprises only one species, <i>Hordeum vulgare</i>.<br />
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Barley grain ranks fourth in cereal production, with a world output of 130 million tonnes in 2012 (<a href="http://www.fao.org/docrep/016/al993e/al993e00.pdf" target="_blank">FAOSTAT</a>).<br />
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The crop requires a temperate climate; the principal growing areas are Europe and the Russian Federation but it is also a valuable and resilient crop in arid and semi-arid areas of Asia, the Middle East and North Africa.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-HACGKvVG0Io/UhDiKZXqWNI/AAAAAAAAIe0/y2QqDGbfr6U/s1600/field+of+barley+wikimedia+commons.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="336" src="http://2.bp.blogspot.com/-HACGKvVG0Io/UhDiKZXqWNI/AAAAAAAAIe0/y2QqDGbfr6U/s640/field+of+barley+wikimedia+commons.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Field of barley<br />
Source: Wikimedia Commons</td></tr>
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Barley is one of the most ancient cultivated grains in the world.<br />
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It originated in Ethiopia and Southeast Asia, where it has been cultivated since 8000 BCE. More varieties of barley are found today in Ethiopia than in any other area of comparable size.<br />
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The ancient Greeks relied on barley to make bread and athletes attributed their physical strength to their barley containing diets.<br />
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Roman Gladiators were called <i>Hordearii</i>, or Barley Men. It's said they believed <a href="http://archive.archaeology.org/0811/abstracts/gladiator.html" target="_blank">barley gave them greater strength and stamina than other foods</a>.<br />
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In Ancient China, barley was considered a symbol of male virility due to the numerous seeds in a single head of barley.<br />
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Ancient Chinese medical practitioners considered that barley strengthens the spleen-pancreas, regulates the stomach, and fortifies the intestines; builds the blood and yin fluids and moistens dryness; promotes diuresis; benefits the gall bladder and nerves; and is very easily digested.<br />
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They used it to feed convalescents and invalids; treat diarrhoea; soothe inflamed membranes; alleviate painful and difficult urination; quell fever; and to reduce tumours, swellings and watery accumulations such as oedema.<br />
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More than 80 per cent of the barley crop is used for animal feed and as <a href="http://www.fao.org/fileadmin/user_upload/tci/docs/AH3_BarleyMaltBeer.pdf" target="_blank">malt in alcoholic beverages</a>, such as beer and whisky.<br />
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Beer is an ancient beverage. <a href="http://cdli.ucla.edu/pubs/cdlj/2012/cdlj2012_002.html" target="_blank">Clay tablets describing the beer brewing process and dating back more than 5,000 years have been found in Mesopotamia.</a><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-nC0X0wC4J5s/UhCu6GJlHDI/AAAAAAAAIcI/RpiInCkcpGg/s1600/sumerian+beer+production.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="396" src="http://1.bp.blogspot.com/-nC0X0wC4J5s/UhCu6GJlHDI/AAAAAAAAIcI/RpiInCkcpGg/s640/sumerian+beer+production.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Impression of a Sumerian cylinder seal from the Early Dynastic IIIa period (ca. 2600 BC; see Woolley 1934, pl. 200, no. 102 [BM 121545]). Persons drinking beer are depicted in the upper row. The habit of drinking beer together from a large vessel using long stalks went out of fashion after the decline of Sumerian culture in the 2nd millennium BC.</td></tr>
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According to these tablets, Sumerians used to prepare “beer bread” out of germinated barley seeds. By crumbling this bread into water, they obtained a liquid called “sikaru”, which was finally boiled and mixed with a few herbs, resulting in a drink free of harmful bacteria.<br />
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Sprouted barley is high in maltose and is also used to make malt syrup.<br />
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Types of barley grain products</span></h2>
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You may be confused about all the different types of barley products available, so here is a short guide:<br />
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1. Covered barley</h3>
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<b>Covered barley, </b>is barley in its original form in the field. It usually has a tough, inedible outer hull around the barley kernel. This covering must be removed before the barley can be eaten.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-sUGEnOTGA6o/UhC0YoVQLmI/AAAAAAAAIcs/_XEcvCQeIoU/s1600/barley+in+field.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="http://4.bp.blogspot.com/-sUGEnOTGA6o/UhC0YoVQLmI/AAAAAAAAIcs/_XEcvCQeIoU/s320/barley+in+field.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Barley grain in the field - www.freefoto.com</td></tr>
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2. Hulless or naked barley</h3>
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<b>Hulless or naked barley</b> is a less common variety that has a covering, or hull, that is so loose that it usually falls off during harvesting. This cuts down on processing and ensures that all of the bran and germ are retained.<br />
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<tr><td><a href="http://1.bp.blogspot.com/-3omnsnU38Xc/UhC4MqRsxHI/AAAAAAAAIdQ/8vOGTtKsbY4/s1600/hulless+barley.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="183" src="http://1.bp.blogspot.com/-3omnsnU38Xc/UhC4MqRsxHI/AAAAAAAAIdQ/8vOGTtKsbY4/s320/hulless+barley.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Hulless or naked barley - www.sprouting.com</td></tr>
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3. Hulled, de-hulled or pot barley</h3>
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<b>Hulled barley, sometimes referred to as de-hulled or pot barley</b>, is covered barley that has been minimally processed to remove only the tough inedible outer hull. It is difficult to remove the hull carefully so that some of the bran is not lost – but that's what must be done for covered barley to be considered whole grain.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-uTfj_7F5xHs/UhC1LYmEg6I/AAAAAAAAIc0/qJ6g_N_D0MA/s1600/De-hulled,+hulled+or+pot+barley.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="267" src="http://2.bp.blogspot.com/-uTfj_7F5xHs/UhC1LYmEg6I/AAAAAAAAIc0/qJ6g_N_D0MA/s320/De-hulled,+hulled+or+pot+barley.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">De-hulled, hulled or pot barley - www.cookingforhealth.biz</td></tr>
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4. Barley grits</h3>
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<b>Barley grits</b>. When barley kernels are cut into several pieces, they become grits. Read the label carefully: grits from hulled or hulless barley are whole grain, but grits created by cutting up pearl barley are not considered whole grain.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-22eeDzu9VXM/UhC6DEeu38I/AAAAAAAAIdg/K-S87pG2AXE/s1600/organic_barley_grits_gluten_free_forthegourmet+(1).jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="301" src="http://1.bp.blogspot.com/-22eeDzu9VXM/UhC6DEeu38I/AAAAAAAAIdg/K-S87pG2AXE/s320/organic_barley_grits_gluten_free_forthegourmet+(1).jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Barley grits - www.forthegourmet.com</td></tr>
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5. Barley flakes</h3>
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<b>Barley flakes</b> look similar to oat flakes and are produced the same way - by steaming kernels, rolling them, and drying them. As with barley grits, flakes can be made from whole grain barley or from pearl barley, with only the former considered to be whole grains. Barley flakes cook faster, because they've been lightly steamed and because of their greater surface area.<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-khj00S2LZck/UhC8BQT0xRI/AAAAAAAAIds/zH8gBXFqD38/s1600/barley+flakes+from+www.oatmillers.com.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="http://3.bp.blogspot.com/-khj00S2LZck/UhC8BQT0xRI/AAAAAAAAIds/zH8gBXFqD38/s320/barley+flakes+from+www.oatmillers.com.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Barley flakes - www.oatmillers.com</td></tr>
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6. Barley flour</h3>
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<b>Barley flour</b> is used in baked goods and as a thickener for soups, stews and gravies. While it contains gluten, the protein that helps baked goods rise, the type of gluten in barley flour does not promote adequate rising on its own, so barley flour is usually used with wheat flour. Look for whole grain barley flour, ground from hulled or hulless barley, not from pearl barley.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-h-6-8aJ11a4/UhC-ff6PzEI/AAAAAAAAId4/NpBoGcxJSRM/s1600/barley+flour+www.artisanfoodexpress.com.jpeg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-h-6-8aJ11a4/UhC-ff6PzEI/AAAAAAAAId4/NpBoGcxJSRM/s320/barley+flour+www.artisanfoodexpress.com.jpeg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Barley flour - www.artisanfoodexpress.com</td></tr>
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7. Pearl barley</h3>
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<b>Pearl barley</b> is not a whole grain. It has been polished, or "pearled" to remove some or all of the outer bran layer along with the hull. If it's lightly pearled, pearl barley will be tan coloured; if it's heavily pearled, barley will be almost white. Most of the barley found in the typical supermarket is pearl barley. Although it is technically a refined grain, it's much healthier than other refined grains because (a) some of the bran may still be present and (b) the fibre in barley is distributed throughout the kernel, and not just in the outer bran layer. Pearl barley cooks more quickly than whole grain barley.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-xpqIoPJ2H1w/UhDDZv3S_yI/AAAAAAAAIeI/-458U0fSQoo/s1600/pearl_barley+www.organic.4max.us.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="257" src="http://1.bp.blogspot.com/-xpqIoPJ2H1w/UhDDZv3S_yI/AAAAAAAAIeI/-458U0fSQoo/s320/pearl_barley+www.organic.4max.us.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pearl barley - www.<a href="http://organic.4max.us/">organic.4max.us</a></td></tr>
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<h3>
8. Quick pearl barley</h3>
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<b>Quick pearl barley</b> is a type of barley flake that cooks in about 10 minutes, because it has been partially cooked and dried during the flake-rolling process. Although barley flakes can be whole grain and technically it would feasible to create quick whole grain barley (similar to quick oats, which are whole grain), the quick barley commercially available today is made from pearl barley and so is not whole grain.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-E3w_9DgTSa4/UhDaFQxPgoI/AAAAAAAAIeY/LybC1K1ixII/s1600/Quick+pearled+barley+flakes.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="226" src="http://2.bp.blogspot.com/-E3w_9DgTSa4/UhDaFQxPgoI/AAAAAAAAIeY/LybC1K1ixII/s320/Quick+pearled+barley+flakes.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Quick pearl barley flakes - www. goldencrops.com.tw</td></tr>
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<h2>
<span style="font-size: x-large;">
Nutrition highlights</span></h2>
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<h3>
Fibre</h3>
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Barley is highest in fibre of all the whole grains, with common varieties averaging about 17 per cent fibre, and some having up to 30 per cent fibre. For comparison, brown rice contains 3.5 per cent fibre, corn about 7 per cent, oats 10 per cent and wheat about 12 per cent.<br />
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While the fibre in most grains is concentrated largely in the outer bran layer, barley's fibre is found throughout the whole grain, which may account for its extraordinarily high levels.<br />
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Like oats, the fibre in barley is rich in <a href="http://www.ncbi.nlm.nih.gov/pubmed/19571787" target="_blank">beta-glucans, which have been shown to lower cholesterol</a> by various mechanisms.<br />
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<h3>
Starch</h3>
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Starch is the major component in barley kernels amounting 60 - 70 per cent of the dry matter. Starch itself is composed of two types of glucose polymers namely the highly branched amylopectin and the linear amylose.<br />
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<h3>
Protein</h3>
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Barley has more protein than corn, brown rice, millet, sorghum or rye, with levels ranging from 7 to 25 per cent depending on the variety and growing conditions.<br />
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When compared with the World Health Organisation (WHO) requirements for essential amino acids for humans, wheat, barley and rye contain all of them but are seen to be deficient in lysine, with threonine being the second limiting amino acid.<br />
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The content of amino acids in a typical barley variety in relation to WHO recommendations is shown below.<br />
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Some varieties, such as Prowashonupana (Conagra) have been bred for high lysine content (>4 g/100g protein).<br />
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Other plant foods contain substantial quantities of lysine, however, so provided you eat a varied diet, this is nothing to worry about.<br />
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A list of plants high in lysine is shown below:<br />
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<h3>
Vitamins and minerals</h3>
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Barley is an excellent source of the minerals selenium and manganese and a good source of copper, magnesium and phosphorus; it contains four times more magnesium than calcium.<br />
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Selenium is a trace mineral. Although we only need small amounts, it is essential for helping to prevent cellular damage from free radicals, to regulate thryoid function, and for a healthy immune system.<br />
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Manganese helps us handle oxidative stress. It activates many important enzymes in the body that are crucial to metabolism of carbohydrates, amino acids, and cholesterol. Manganese is also essential to the formation of healthy cartilage and bone.<br />
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Magnesium is an essential mineral required for hundreds of biochemical reactions, including transmission of nerve impulses, converting food into energy, body temperature regulation and maintaining a strong immune system. Magnesium also helps us absorb calcium, for healthy bones and teeth.<br />
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Another essential mineral, phosphorus is present in every cell in your body, making up 1 per cent of your body weight. Its main function is the formation of bones and teeth, but it is also key to the synthesis of protein for cell repair, growth, and maintenance; for heartbeat regularity; and nerve conduction.<br />
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Unlike corn, barley is a good source of niacin (vitamin B3) and thiamine (vitamin B1).<br />
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B vitamins help with metabolism, the process your body uses to make energy from the food you eat. While each has its own functions, in general they also help maintain healthy skin, hair and muscles; form red blood cells; and promote healthy immune and nervous system function. Some research shows that B vitamins also prevent mood swings.<br />
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<h3>
Phytonutrients</h3>
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Barley is rich in phytochemicals with antioxidant activity. These phytochemicals are thought to be responsible for many of barley's health benefits.<br />
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The barley variety Prowashonupana has an antioxidant capacity of 4600 umol per g. This compares with values of 6220 umol per g for cultivated blueberries; 3557 umol per g for strawberries, 3037 umol per g for raisins; and 2640 umol per g for spinach.<br />
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<a href="http://cdn.intechopen.com/pdfs/25502/InTech-Hulless_barley_a_rediscovered_source_for_functional_foods_phytochemical_profile_and_soluble_dietary_fibre_content_in_naked_barley_varieties_and_their_antioxidant_properties.pdf" target="_blank">Barley grains contain a wide range of phenolic acids, anthocyanins, carotenoids and tocopherols which have powerful antioxidant activity</a>.<br />
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Lutein and zeaxanthin are the two main carotenoids identified in barley.<br />
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Vitamin E or tocopherols are also present in substantial concentrations.<br />
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<h2>
<span style="font-size: x-large;">Health benefits</span></h2>
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<h3>
Type 2 diabetes, insulin and glucose response</h3>
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<a href="http://www.ncbi.nlm.nih.gov/pubmed/23679924" target="_blank">Diets high in whole grains are associated with a 20-30 per cent reduction in risk of developing type-2 diabetes</a>, which is attributed to a variety of wholegrain components, notably dietary fibre, vitamins, minerals and phytochemicals. Most phytochemicals function as antioxidants <i>in vitro</i> and have the potential to mitigate oxidative stress and inflammation which are implicated in the pathogenesis of type 2 diabetes.<br />
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There is evidence that barley is more effective than oats at helping blood sugar regulation.<br />
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<span style="color: #38761d;">REFINED VS WHOLE GRAINS AND TYPE 2 DIABETES</span><br />
Scientists at Columbia University and Stanford collaborated to reflect on the association between rapidly rising rates of type 2 diabetes and cardiovascular disease in India, and the adoption of refined carbohydrates – especially white rice and white flour – in that country. They advocated <a href="http://www.ncbi.nlm.nih.gov/pubmed/21790614" target="_blank">re-introduction of whole grains commonly consumed before 1950</a>, including amaranth, barley, brown rice, millet, and sorghum, as a way to stem chronic disease in culturally-sensitive ways.<br />
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<span style="color: #38761d;">GLYCAEMIC RESPONSE</span><br />
Fibre is one of the factors that is known to slow the uptake of glucose into the blood stream after eating. Researchers at Oxford Brookes University in the UK set out to explore whether whole grain barley with different fibre levels (10% fibre vs 16% fibre) or in different serving sizes (25g and 50g of available carbohydrate) would affect glycaemic response. They found no difference in any of the variables, but <a href="http://www.ncbi.nlm.nih.gov/pubmed/21787456" target="_blank">all of the barley porridge options elicited a significantly low glycaemic response</a>.<br />
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Dutch researchers used a crossover study with 10 healthy men to compare the effects of cooked barley kernels and refined wheat bread on blood sugar control. The men ate one or the other of these grains at dinner, then were given a high glycaemic index breakfast (50g of glucose) the next morning for breakfast. <a href="http://www.ncbi.nlm.nih.gov/pubmed/19889821" target="_blank">When they had eaten the barley dinner, the men had 30 per cent better insulin sensitivity the next morning after breakfast</a>.<br />
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<span style="color: #274e13;">RICE VS BARLEY</span><br />
White rice, the staple food in Japan, is a high glycaemic index food. Researchers at the University of Tokushima found that <a href="http://www.ncbi.nlm.nih.gov/pubmed/19764416" target="_blank">glucose levels were lower after meals when subjects switched from white rice to barley</a>.<br />
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<span style="color: #274e13;">BARLEY BETA+GLUCAN LOWERS GLYCAEMIC INDEX</span><br />
Scientists at the Functional Food Centre at Oxford Brookes University in England fed 8 healthy human subjects chapatis (unleavened Indian flatbreads) made with either 0g, 2g, 4g, 6g or 8g of barley beta-glucan fiber. They found that <a href="http://www.ncbi.nlm.nih.gov/pubmed/19700035" target="_blank">all amounts of barley beta-glucan lowered the glycemic index of the breads</a>, with 4g or more making a significant difference.<br />
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In a crossover study involving 17 obese women at increased risk for insulin resistance, USDA scientists studied the effects of 5 different breakfast cereal test meals on subjects’ insulin response. They found that <a href="http://www.ncbi.nlm.nih.gov/pubmed/19205780" target="_blank">consumption of 10g of barley beta-glucan significantly reduced insulin response</a>.<br />
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Swedish researchers at Lund University have determined that certain whole grain products can help control blood sugar for up to ten hours. A team led by Anne Nilsson fed twelve healthy subjects test meals including different whole and refined grains, and found that <a href="http://www.ncbi.nlm.nih.gov/pubmed/18326603" target="_blank">barley and rye kernels at one meal had a long-lasting effect on controlling blood sugar extending to most of the day</a> after the whole grain breakfast, or overnight with whole grains at dinner.<br />
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<span style="color: #274e13;">BARLEY VS OATS</span><br />
USDA researchers fed barley flakes, barley flour, rolled oats, oat flour, and glucose to 10 overweight middle-aged women, then studied their bodies’ responses. They found that <a href="http://www.ncbi.nlm.nih.gov/pubmed/15930484" target="_blank">peak glucose and insulin levels after barley were significantly lower than those after glucose or oats</a>. Particle size did not appear to be a factor, as both flour and flakes had similar effects.<br />
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<h3>
Blood pressure</h3>
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For five weeks, adults with mildly high cholesterol were fed diets supplemented with one of three whole grain choices: whole wheat/brown rice, barley, or whole wheat/brown rice/barley. All three whole grain combinations reduced blood pressure, leading USDA researchers to conclude that "<a href="http://www.ncbi.nlm.nih.gov/pubmed/16963350" target="_blank">in a healthful diet, increasing whole grain foods, whether high in soluble or insoluble fibre, can reduce blood pressure</a> and may help to control weight."<br />
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<h3>
Cholesterol and serum lipids</h3>
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University of Connecticut researchers reviewed 8 studies evaluating the lipid-reducing effects of barley. They found that <a href="http://www.ncbi.nlm.nih.gov/pubmed/19273871" target="_blank">eating barley significantly lowered total cholesterol, LDL (“bad”) cholesterol, and triglycerides</a>, but did not appear significantly to alter HDL (“good”) cholesterol.<br />
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A randomized double-blind study in Japan followed 44 men with high cholesterol for twelve weeks, as the men ate either a standard white-rice diet or one with a mixture of rice and high-beta-glucan pearl barley. <a href="http://www.ncbi.nlm.nih.gov/pubmed/18074229" target="_blank">Barley intake significantly reduced serum cholesterol and visceral fat</a>, both accepted markers of cardiovascular risk.<br />
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25 adults with mildly high cholesterol were fed whole grain foods containing 0g, 3g or 6g of barley beta-glucan per day for five weeks, with blood samples taken twice weekly. <a href="http://www.ncbi.nlm.nih.gov/pubmed/15531664" target="_blank">Total cholesterol and LDL (“bad”) cholesterol significantly decreased with the addition of barley to the diet</a>.<br />
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University of California researchers fed two test meals to 11 healthy men, both containing beta-glucan. One meal was a high-fibre (15.7g) barley pasta and the other was lower-fibre (5.0g) wheat pasta. The barley pasta blunted insulin response, and four hours after the meal,<a href="http://www.ncbi.nlm.nih.gov/pubmed/9925123" target="_blank"> barley-eaters had significantly lower cholesterol concentration than wheat-eaters</a>.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-WU0p72zJi9g/UhJNR1cn04I/AAAAAAAAIgY/8NNBazhDyQY/s1600/Barley+and+gladiators+www.cookingforhealth.biz.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="452" src="http://2.bp.blogspot.com/-WU0p72zJi9g/UhJNR1cn04I/AAAAAAAAIgY/8NNBazhDyQY/s640/Barley+and+gladiators+www.cookingforhealth.biz.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Roman gladiators were known as <i>hordearii</i> or barley men - their diet was based on barley and beans, which gave them strength and stamina to fight in public arenas</td></tr>
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<h3>
Cardiovascular disease</h3>
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Penny Kris-Etherton and Kristin Harris at Penn State's Department of Nutrition Sciences,<a href="http://www.ncbi.nlm.nih.gov/pubmed/20820954" target="_blank"> reviewed research on whole grains and coronary heart disease risk</a> in an effort to explain mixed results from one study to another. They concluded that, "due to the varying nutrition compositions of different whole grains, each could potentially affect coronary heart disease risk via different mechanisms."<br />
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Whole grains high in soluble fibre tend to decrease LDL cholesterol and improve insulin response, for example, while those high in insoluble fibre may have a prebiotic effect, while lowering glucose and blood pressure.<br />
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While intervention studies have not proven the observed epidemiological link between whole grains and weight loss, visceral fat loss has been shown. Differences in processing of whole grains may also affect their heart-healthy potential.<br />
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<a href="http://www.ncbi.nlm.nih.gov/pubmed/17449231" target="_blank">Eating an average of 2.5 servings of whole grain foods each day can lower your risk of cardiovascular disease by almost one-quarter</a>. That's the finding of a seven-study meta-analysis of 285,000 men and women led by Philip Mellen of Wake Forest University. In light of this evidence, Mellen said, policy-makers, scientists and clinicians should "redouble efforts" to get people to eat more whole grains.<br />
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Another study by Philip Mellen at Wake Forest University and colleagues measured atherosclerosis of the common carotid artery, and its progression over five years. Mellen's team found that, among the 1178 men and women in the study, <a href="http://www.ncbi.nlm.nih.gov/pubmed/17556684" target="_blank">those who ate more whole grains had less unhealthy artherosclerotic thickening of the common carotid artery</a>.<br />
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After following 21,376 male physicians for almost 20 years, Luc Djoussé and J. Michael Gaziano at Harvard found that those <a href="http://www.ncbi.nlm.nih.gov/pubmed/17954802" target="_blank">eating two to six servings of whole grain cereal a week reduced their risk of heart failure 22%, while those eating whole grains daily reduced risk by 28%</a>. For this study, cereals with at least 25% whole grain or bran by weight were classified as whole grain.<br />
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Researchers led by Dr. Mark Pereira collected data on 91,058 men and 245,186 women who participated in 10 studies in the US and Europe. After 6-10 years of followup, the research showed that, <a href="http://www.ncbi.nlm.nih.gov/pubmed/14980987" target="_blank">for each 10 grams of fibre consumed per day, there was a 14% reduction in heart disease risk and a 25% reduction in risk of dying from heart disease</a>. In short, the cereal fibre in whole grains appears to make heart disease much less likely—and less serious if it does occur.<br />
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<h3>
Cancer</h3>
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Researchers at Imperial College London conducted a meta-analysis of 25 studies involving almost two million people (and 14,500 cases of colorectal cancer) to assess the links between colorectal cancer and both whole grains and total dietary fibre. They concluded that there is a credible "dose-response" relationship between whole grain consumption and reduced cancer risk; they <a href="http://www.ncbi.nlm.nih.gov/pubmed/22074852" target="_blank">estimate that eating three or more servings of whole grains per day lowers colorectal cancer risk nearly 20 per cent</a>. Dietary fibre also reduces this risk, but cereal/grain fibre shows stronger benefits than other types of fibre.<br />
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Researchers in Brazil conducted a meta-analysis of 11 cohort studies including 1,719,590 participants, who were followed from 6 to 16 years. Their overall conclusion was that <a href="http://www.ncbi.nlm.nih.gov/pubmed/19306224" target="_blank">"consumption of whole grains was inversely associated with the risk of developing colorectal cancer."</a><br />
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Reduced colonic transit time has been implicated in reducing the incidence of colon cancer, as evidenced by populations consuming diets rich in fibre.<br />
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The high fibre content of barley makes it one of the most effective grains for <a href="http://www.ncbi.nlm.nih.gov/pubmed/22808344" target="_blank">reducing colon transit time</a>. Its high antioxidant content also reduces oxidative stress in the gut, reducing the risk of damage to the gastro-intestinal tract which can lead to cancer.<br />
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Increasing attention is being paid to overall dietary patterns and their relationship to health, rather than single nutrients or foods. In one such study of more than 50,000 African-American women, researchers found that eating a "prudent diet" (high in fruits, vegetables, fish and whole grains) rather than a "Western diet" (more refined grains, processed meats, sweets) <a href="http://ajcn.nutrition.org/content/90/3/621.abstract?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&author1=Agurs-collins&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT" target="_blank">cut the risk of breast cancer</a>. The findings were especially strong for thinner, younger women and for certain types of breast cancer.<br />
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<a href="http://www.ncbi.nlm.nih.gov/pubmed/17881383" target="_blank">Pancreatic cancer is the most fatal cancer in the U.S., but eating two servings or more of whole grains daily may cut the risk of this swift and deadly killer by up to 40 per cent</a>. That was the finding of researchers at UC San Francisco led by June Chan, who compared diets of 532 pancreatic cancer patients with 1,701 people not suffering from the disease.<br />
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Barley is rich in <a href="http://www.ncbi.nlm.nih.gov/pubmed/23140353" target="_blank">beta-glucans which are known to boost the immune system and have anti-cancer properties</a>.<br />
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Extracts of barley were shown to <a href="http://www.ncbi.nlm.nih.gov/pubmed/17542605" target="_blank">prevent proliferation of Caco-2 colon cancer cells</a> in a dose-dependent manner (p<0 .05="" p=""><br />
Protocatechualdehyde (PCA) is a naturally occurring polyphenol found in barley, green cavendish bananas, and grapevine leaves.<br />
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Although a few studies reported growth-inhibitory activity of PCA in breast and leukaemia cancer cells, the underlying mechanisms are still poorly understood.<br />
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Researchers at the University of Maryland in the USA performed an <i>in vitro</i> study and found that this barley phytochemical <a href="http://www.ncbi.nlm.nih.gov/pubmed/23159608" target="_blank">suppressed cell growth and induced apoptosis in human colorectal cancer cells</a> in a dose-dependent manner.<br /><br />
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<h3>
Eye health</h3>
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Barley contains appreciable quantities of the <a href="http://cdn.intechopen.com/pdfs/25502/InTech-Hulless_barley_a_rediscovered_source_for_functional_foods_phytochemical_profile_and_soluble_dietary_fibre_content_in_naked_barley_varieties_and_their_antioxidant_properties.pdf" target="_blank">carotenoids lutein and zeaxanthin</a>.<br />
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Lutein and zeaxanthin are responsible for the coloration of the macula lutea (‘yellow spot’) of the retina, the area of maximal visual acuity.<br />
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Dietary lutein and zeaxanthin are known <a href="http://drjanephilpott.wordpress.com/2012/11/23/diet-and-your-eye-sight/" target="_blank">protect against age-related macular degeneration</a> and cataract.<br />
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It is therefore possible that consumption of barley can protect the health of the eyes, though further studies are required to provide direct evidence for this.<br />
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Furthermore, lutein and zeaxanthin possibly act together with other bioactive compounds against cancer, cardiovascular risk and other diseases.<br />
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<h3>
Depression and mood disturbances</h3>
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Talbinah or talbina is a barley syrup cooked with milk and sweetened by honey. In his famous Hadith on Talbinah, the Prophet Mohammad (SAW) recommended it for soothing hearts and relieving sadness.<br />
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Researchers in Malaysia conducted a 3-week crossover designed, randomized clinical trial to determine the effect of Talbinah on mood and depression among institutionalized elderly people in Seremban. They found a <a href="http://www.ncbi.nlm.nih.gov/pubmed/23493965" target="_blank">statistically significant decrease in depression, stress, and mood disturbances</a> scores among the group given talbinah (P greater than 0.05) compared with the controls.<br />
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<h3>
Conclusion</h3>
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<a href="http://wholegrainscouncil.org/files/ASNsummary2010.pdf" target="_blank">Current scientific evidence indicates that whole grains, including barley, play an important role in lowering the risk of chronic diseases</a>, such as coronary heart disease, diabetes, and cancer, and also contribute to body weight management and gastrointestinal health.<br />
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Rather than becoming fixated on individual foods and nutrients, it is important to understand the big picture - that a diet high in whole grains, vegetables, beans, pulses, nuts, seeds and fruit is optimum for human health in the long term.<br />
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<h2>
<span style="font-size: x-large;">How to cook barley</span></h2>
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Cereals need to be thoroughly cooked and chewed in order to be properly digested. Although fashionable, the habit of lightly cooking grains to keep them dry and separate can be a recipe for intestinal discomfort and poor nutrient absorption.<br />
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For best results, cook grains as follows:<br />
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<ul>
<li>Wash thoroughly, preferably changing the water 2-3 times until the remaining water is clear</li>
<li>Remove all husks and any debris arising in the cooking water</li>
<li>Measure the grain and the appropriate amount of water accurately. </li>
</ul>
<b>For barley, the ratio is one cup barley grain to three cups water. It is best to soak barley for a few hours before cooking.</b><br />
<ul>
<li>Place the lid on the pan firmly. The lid should have no holes in it.</li>
<li>Bring to a boil, then turn down heat as low as possible and simmer on a very low flame using a flame deflector for the required time. Check cooking time carefully. </li>
</ul>
<b>For minimally processed barley, like pot barley, it will need to be boiled for 50-60 minutes.</b><br />
<b>Pearl barley may take less time.</b><br />
<ul>
<li>When ready, remove from the cooker and leave to stand uncovered for about 5 minutes before transferring to a serving dish.</li>
</ul>
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Check out my next post for a recipe for a satisfying and delicious <a href="http://vegetabledoctor.blogspot.co.uk/2013/08/barley-butternut-squash-mushroom-and.html" target="_blank">barley, mushroom, butternut squash and ginger risotto</a>.<br />
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<!--0--><!--0--><!--0-->Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-55048050912574067052013-08-10T16:30:00.001+01:002013-10-05T13:44:22.559+01:00Buckwheat, sweet potato, courgette and cashew croquettes with roasted beetroot and onion sauce<div class="separator" style="clear: both; text-align: center;">
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Here is a gluten-free plant-based recipe for some savoury croquettes. These are versatile and easy to make. They can be served as a grain dish alongside other dishes as part of a main meal or eaten on their own with a green salad for a light lunch.<br />
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You may be thinking "what on earth is buckwheat?"<br />
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Despite its name, buckwheat is not botanically related to wheat at all.<br />
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This is excellent news if you are on a gluten-free diet.<br />
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Buckwheat is a broad-leaf plant, not a grass like wheat.<br />
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The term 'buckwheat' refers to plants in two genera of the family Polygonaceae: the Eurasian genus <i>Fagopyrum</i>, and the North American genus <i>Eriogonum</i>. Rhubarb is also a member of this plant family.<br />
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The crop plant, common buckwheat, is <i>Fagopyrum esculentum</i>. <br />
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Tartary buckwheat (<i>F. tataricum</i> Gaertn.) or "bitter buckwheat" is also used as a crop, but is much less common.<br />
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<tr><td class="tr-caption" style="text-align: center;">Buckwheat (<i>Fagopyrum esculentum</i>)</td></tr>
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Common buckwheat was domesticated and first cultivated in southeast Asia, possibly around 6000 BC, and from there spread to Europe and to Central Asia and Tibet. It was cultivated in Europe in the Balkans around 4000 BC.<br />
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In Central and Eastern Europe, <i>kasha</i> - cooked buckwheat - is eaten as porridge, used in pilav or for stuffing traditional Jewish snacks called <a href="http://en.wikipedia.org/wiki/Knish" target="_blank">knish</a>. <br />
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<tr><td class="tr-caption" style="text-align: center;">Buckwheat grain</td></tr>
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Buckwheat is either eaten whole or ground into flour to be used in breads, pancakes or thin noodles (<i>soba</i>).<br />
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It can be purchased raw to be lightly dry-roasted at home before cooking and generally combines well with vegetables. <br />
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In recent years, buckwheat has been used as a substitute for other grain in gluten free beer.<br />
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<h3>
Nutrients and health benefits of buckwheat</h3>
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Buckwheat contains about 75% carbohydrate, 18% protein and is rich in iron, zinc and selenium. <br />
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Its protein contains all of the essential amino acids except lysine, so its protein value is over 90%. <br />
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It also contains significant quantities of anti-oxidants. <br />
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One of these is called <a href="http://www.ncbi.nlm.nih.gov/pubmed/23795677" target="_blank">rutin, a phytochemical with interesting biological activities</a>.<br />
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Conventionally, rutin is used as an antimicrobial, antifungal, and antiallergic agent. However, current research suggests potential benefits for the treatment of various chronic diseases such as cancer, diabetes, hypertension and hypercholesterolemia.<br />
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Rutin is said to strengthen capillary walls, reducing haemorrhaging in people with high blood pressure; <a href="http://www.ncbi.nlm.nih.gov/pubmed/23185345" target="_blank">reduce blood pressure</a>; <a href="http://www.ncbi.nlm.nih.gov/pubmed/23725506" target="_blank">lower blood lipids</a>; <a href="http://www.ncbi.nlm.nih.gov/pubmed/23584161" target="_blank">prevent damage from alcohol-induced inflammation in the liver</a>; and increase circulation to the hands and feet.<br />
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<h2>
<span style="font-size: x-large;">RECIPE</span></h2>
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Makes about 10 croquettes</div>
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<h3>
Ingredients</h3>
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<span style="color: #38761d;"><b>Croquettes</b></span></div>
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1 cup buckwheat grain (washed)</div>
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2 cups boiling water from kettle</div>
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1/2 medium onion (finely chopped)</div>
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1/2 small sweet potato (grated)</div>
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1/4 medium courgette (zucchini), grated</div>
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1 small handful cashews (finely chopped)</div>
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1 tsp <a href="http://en.wikipedia.org/wiki/Five-spice_powder" target="_blank">Chinese Five Spice</a></div>
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1/2 strip wakame sea vegetable (soaked for 10 minutes and finely chopped) </div>
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<b><span style="color: #38761d;">Sauce</span></b></div>
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4 small beetroot or 2 medium beetroot (washed and scrubbed)</div>
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2 medium carrots (peeled)</div>
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1 medium onion (unpeeled)</div>
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1/2 cup water</div>
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2 tsp <a href="http://vegetabledoctor.blogspot.co.uk/2013/07/celery-fennel-cucumber-and-radish.html" target="_blank">ume plum seasoning</a></div>
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2 tsp <a href="http://www.earthfare.co.uk/suma-apple-juice-concentrate-500ml/p1165" target="_blank">apple juice concentrate</a></div>
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2 tsp <a href="http://vegetabledoctor.blogspot.co.uk/2009/03/cooking-with-miso.html" target="_blank">white miso</a></div>
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<h3>
Instructions</h3>
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<b><span style="color: #38761d;">Sauce</span></b></div>
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<li>Pre-heat oven to 190 C, wrap beetroot, carrot and whole onion in foil and bake for 45 minutes or until vegetables are soft.</li>
<li>While vegetables are cooking, prepare the croquettes as shown below.</li>
<li>Allow beetroot, carrots and onion to cool, remove skins from cooked beetroot and onion. Cut cooked beetroot, carrot and onion into pieces, put all in a food processor and blend until smooth. Add water to achieve the desired consistency for a sauce. Add ume seasoning, apple juice concentrate and white miso to taste.</li>
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<span style="color: #38761d;"><b>Croquettes</b></span></div>
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<li>Place buckwheat in a thick pan, add hot water, put the lid on and bring to the boil. When boiling, turn heat down low and simmer with the lid on for 20-30 minutes, until the buckwheat is soft and cooked. There should be no water left in the pan.</li>
<li>While the buckwheat is cooking, saute the onion, grated sweet potato, grated courgette (zucchini) and spices until vegetables are soft and the onion translucent. Add chopped cashews and wakame.</li>
<li>Mix vegetables with buckwheat, mould into round balls and flatten gently. If you use too many vegetables in proportion to buckwheat, the mixture will become too moist and the croquettes won't stick together. </li>
<li>Place on a greased baking tray and bake in a pre-heated oven at 180 C/gas mark 4 for 20 minutes or until croquettes are golden brown.</li>
<li>Serve with beetroot and onion sauce and a salad garnish.</li>
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Variations</h3>
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Like rice and other grains, buckwheat provides a neutral base to which almost any combination of seasonal vegetables, vegetarian proteins, herbs and spices can be added. </div>
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You can also use a variation of this recipe to make buckwheat pilav. Use 1/2 cup buckwheat cooked in 1 cup water to the same quantity of vegetables listed above. Instead of forming into patties, just mix grain and vegetables together and serve with a garnish.</div>
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Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-69209991310312581112013-08-09T15:11:00.000+01:002013-08-14T16:04:38.799+01:00How to use a ginger grater<div class="separator" style="clear: both; text-align: center;">
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One of the most useful gadgets in my kitchen is this small Japanese ceramic ginger grater or <a href="http://en.wikipedia.org/wiki/Oroshigane" target="_blank">oroshigane</a>.<br />
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I bought it online for less than £10 (US$15).<br />
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A Japanese grater is different from a typical western-style grater. It has small 'teeth' protruding upwards and instead of the grated material falling through holes in the grater, the grated material stays on top.<br />
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You can buy these ceramic graters with different sized and spaced 'teeth' which influences the size of the gratings. In general they produce a much finer grating than regular graters.<br />
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Traditionally, Japanese chefs used graters made from shark skin. This has many fine 'teeth' or placoid scales called <a href="http://en.wikipedia.org/wiki/Dermal_denticle#Placoid_scales" target="_blank">dermal denticles</a>, which give it a feel similar to sandpaper.<br />
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The Japanese-style ceramic grater is designed for grating ginger or wasabi (Japanese horseradish), but it works well for any vegetable with a similar texture, like garlic, European horseradish, or even carrots.<br />
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I use mine mainly for grating ginger in order to extract the juice.<br />
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I don't like using it to grate garlic as your fingers end up smelling and I am quite happy with my garlic press.<br />
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A ceramic grater is very easy to use. This is what you do:<br />
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<h3>
1. Cut off a small piece of fresh ginger root and rub it up and down on the ceramic teeth until it becomes a pulp</h3>
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If I am doing this to extract the juice, I do not bother to remove the skin. If you want to add the pulp to your dish you will need to peel the ginger first.<br />
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<h3>
2. Gently collect the pulp from the grater, hold it in your hand and squeeze it tightly over a bowl until you have removed as much of the juice as possible</h3>
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You will be left with a bowl of juice and a small ball of dry pulp.<br />
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3. Ideally, it is best to use the ginger juice immediately</h3>
Ginger contains volatile substances and you may lose some of the flavour if you store it for too long. Cover the bowl with a small plate until you are ready to use it.<br />
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<h3>
4. Ideas for using ginger juice</h3>
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<h2>
Wake-up drink in the morning.</h2>
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Add 1 teaspoon fresh ginger juice and a slice of lemon to boiling water, allow to cool and drink first thing in the morning.<br />
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<br />
This helps to boost your immune system and stimulate your digestion ready for the rest of the day.<br />
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Ginger has anti-microbial properties so I always drink this if I feel a common cold might be developing.<br />
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<h2>
Stir-fries</h2>
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I love adding ginger juice to stir-fried vegetables to give them an energising, uplifting flavour.<br />
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-29999772621689543132013-08-07T19:19:00.000+01:002013-10-03T21:34:31.998+01:00How to forage for edible seaweed<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-WtQYNdvyvj8/UgJ4Vijn97I/AAAAAAAAIMs/tIBvDWI0Q6E/s1600/Seaweed+on+beach+at+West+Bay+Dorset+www.cookingforhealth.biz+.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="282" src="http://4.bp.blogspot.com/-WtQYNdvyvj8/UgJ4Vijn97I/AAAAAAAAIMs/tIBvDWI0Q6E/s400/Seaweed+on+beach+at+West+Bay+Dorset+www.cookingforhealth.biz+.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seaweeds on the beach at West Bay in Dorset, UK<br />
www.cookingforhealth.biz</td></tr>
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Ten years ago it had never occurred to me to eat seaweed.<br />
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Just the thought of it made my nose wrinkle up.<br />
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Then I met <a href="http://montsebradford.es/" target="_blank">Montse Bradford</a>, a leading authority on healing with whole foods. After two years of training with Montse, I became a passionate advocate of the <a href="http://cookingforhealth.biz/article-on-health-benefits-of-seaweed.php" target="_blank">health benefits of eating seaweed</a>.<br />
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In Britain, we live on islands surrounded by sea, yet seaweed is not central to the British diet as it is in Japan.<br />
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The Japanese use over 20 species of seaweed in their every day cooking and a number of species are commercially farmed.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Cz-fxaaHErM/UgKDZzM0LqI/AAAAAAAAINM/Uf6kAje3hD8/s1600/vegetarian+sushi.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://2.bp.blogspot.com/-Cz-fxaaHErM/UgKDZzM0LqI/AAAAAAAAINM/Uf6kAje3hD8/s400/vegetarian+sushi.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sushi nori</td></tr>
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Apart from a few celebrity chefs and people who have been on courses like mine, few people in the UK even think of eating seaweed.<br />
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Despite the fact that UK waters hold about 630 species of seaweed, about 35 of which are palatable enough to eat, most seaweed eaten in the UK is imported from Asia.<br />
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Indeed, most references to seaweeds in the English language use their Asian names, such as nori and wakame, instead of their native names, such as kelp, dulse, laver and sea lettuce.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-LLodUpwGma8/UgKFnG68QeI/AAAAAAAAINc/8ntG8QEFIWQ/s1600/clearspring+sea+vegetables.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="282" src="http://3.bp.blogspot.com/-LLodUpwGma8/UgKFnG68QeI/AAAAAAAAINc/8ntG8QEFIWQ/s400/clearspring+sea+vegetables.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Japanese seaweed products sold in the UK</td></tr>
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Ireland has a thriving seaweed industry, which according to the Irish Fishery Board, is worth €18m (£14.7m) a year.<br />
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Most of the Irish seaweed is however grown for speciality products including food additives and cosmetics, as well as "low value" products such as animal feeds, agricultural products, plant supplements and specialist fertilisers.<br />
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In Ireland seaweed is associated with poverty, making it a hard product to sell as a whole food to the mainstream.<br />
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If you are interested in gathering seaweed from your local beach rather than buying Asian seaweed from the supermarket or health food store, this is what you need to do:<br />
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<h3>
1. Make sure the beach is clean and there are no sewage effluent pipes in the vicinity</h3>
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In the UK, the Environment Agency is responsible for monitoring the cleanliness and safety of sea water. You can check the <a href="http://environment.data.gov.uk/bwq/explorer/index.html" target="_blank">results for your beach</a> on their website.<br />
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In the US, the <a href="http://www.nrdc.org/water/oceans/ttw/guide.asp" target="_blank">Natural Resources Defense Council</a> reports information on water quality of beaches.<br />
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If you live in another country, you will have to search the internet to check your local arrangements for water quality monitoring.<br />
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<a href="http://2.bp.blogspot.com/-O9Rw09jxAHU/UgKIEGeaYxI/AAAAAAAAINs/9a4CNecpxF0/s1600/West+Bay+Dorset+www.cookingforhealth.biz.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://2.bp.blogspot.com/-O9Rw09jxAHU/UgKIEGeaYxI/AAAAAAAAINs/9a4CNecpxF0/s400/West+Bay+Dorset+www.cookingforhealth.biz.JPG" width="400" /></a></div>
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<h3>
2. Check that you have permission to pick the seaweed</h3>
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Every country has different rules, so you need to check and obtain permission if necessary.<br />
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In the UK, commercial gathering of seaweed requires a licence and there is no common law right to pick them (unless they are already detached).<br />
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In practice, gathering a small amount for your own use is unlikely to get you into trouble but it is always advisable to ask whoever owns the beach first - it could be the local council, the National Trust or a private owner.<br />
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<h3>
3. Check the tide times</h3>
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The best time to gather seaweed is at low tide.<br />
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<a href="http://www.tidetimes.org.uk/" target="_blank">Tide timetables</a> are available in local newspapers, on the internet and/or in printed booklets in local shops.<br />
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<a href="http://2.bp.blogspot.com/-v9RIj5LmNUc/UgKIr-OE9II/AAAAAAAAIN0/Z6A7lfjwUI4/s1600/tide+times+weymouth_england.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="70" src="http://2.bp.blogspot.com/-v9RIj5LmNUc/UgKIr-OE9II/AAAAAAAAIN0/Z6A7lfjwUI4/s400/tide+times+weymouth_england.png" width="400" /></a></div>
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In the USA, the <a href="http://tidesandcurrents.noaa.gov/" target="_blank">National Oceanic and Atmospheric Administration</a> publishes tide times.<br />
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<h3>
4. Identify which species are present</h3>
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Check marine algae identification guides for your country and region.<br />
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There are a few tropical species which are poisonous but the vast majority of seaweeds are safe to eat.<br />
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Some seaweeds are more palatable than others and the species commonly used for culinary purposes tend to be selected for their taste and ease of preparation.<br />
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All of the seaweeds in British waters are safe to eat but only a few of the 630 species available tend to be used in cooking:<br />
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<ul>
<li><span style="color: #38761d;"><b>dulse</b></span> - dillisk - <i>Palmaria palmata</i></li>
<li><span style="color: #38761d;"><b>carrageen</b></span> - Irish moss - <i>Chondrus crispus</i></li>
<li><span style="color: #38761d;"><b>sea lettuce</b></span> - <i>Ulva lactuca</i></li>
<li><span style="color: #38761d;"><b>laver</b></span> - sloke - nori - <i>Porphyra umbilicalis</i></li>
<li><span style="color: #38761d;"><b>kelp</b></span> - oarweed - tangle - kombu - <i>Laminaria digitata</i></li>
<li><span style="color: #38761d;"><b>sugarwrack</b></span> - sugarkelp - <i>Laminaria saccharina</i></li>
<li><span style="color: #38761d;"><b>dabberlocks</b></span> - wakame - <i>Alaria esculenta</i></li>
<li><span style="color: #38761d;"><b>pepper dulse</b></span> - <i>Laurencia pinnatifida</i></li>
<li><span style="color: #38761d;"><b>bladderwrack</b></span> - fucus - <i>Fucus vesiculosus</i></li>
</ul>
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Two good sources of information on seaweeds are <a href="http://www.seaweed.ie/" target="_blank">The Seaweed Site</a> for a general overview, and <a href="http://www.algaebase.org/" target="_blank">AlgaeBase</a> which has a wealth of technical detail about seaweeds of all types.<br />
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<h3>
5. Cut the seaweed with scissors or a pen knife, don't pull it off.</h3>
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Seaweed doesn't have roots as such but it has a 'holdfast' that fixes it onto rocks. If you remove the holdfast, the seaweed loses its ability to regenerate.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-PY9nDaa_dz0/UgKJfnb5neI/AAAAAAAAIOA/qeT3SAPT3Gk/s1600/Seaweed_holdfast.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://4.bp.blogspot.com/-PY9nDaa_dz0/UgKJfnb5neI/AAAAAAAAIOA/qeT3SAPT3Gk/s400/Seaweed_holdfast.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seaweed holdfast<br />
Photo: Heiko Hübscher</td></tr>
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<h3>
6. Only pick what you need</h3>
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In order to ensure conservation of seaweeds, just take a little here and there. <br />
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You only need small quantities for cooking so there is no need to gather sackfuls.<br />
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<h3>
7. Wash thoroughly in fresh water to remove sand and sea life</h3>
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<h3>
8. Spread the seaweed out in the sun to dry, or on a towel in a warm dry place such as an airing cupboard.</h3>
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Seaweed dries down to about 20 per cent of its fresh weight, so multiply by 5 when converting dry to fresh weight.<br />
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<h3>
9. Dried seaweed should be soaked in fresh water before being used in recipes</h3>
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Information about how to use seaweed in cooking will be covered in later blogs, so please subscribe to this blog if you wish to find out more.<br />
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<br />Anonymoushttp://www.blogger.com/profile/18354923130487523637noreply@blogger.com0tag:blogger.com,1999:blog-6143009010132737191.post-56253455625462110502013-08-05T13:47:00.000+01:002013-08-05T17:15:17.651+01:00Broad bean, bell pepper and quinoa salad with basil tahini dressing<div class="separator" style="clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-aJkjftNZLD4/Uf-KZ6lhABI/AAAAAAAAIMA/mTy0vYTkHu4/s1600/broad+bean%252C+bell+pepper%252C+pine+nut+and+quinoa+salad+with+basil+tahini+dressing+www.cookingforhealth.biz.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://1.bp.blogspot.com/-aJkjftNZLD4/Uf-KZ6lhABI/AAAAAAAAIMA/mTy0vYTkHu4/s400/broad+bean%252C+bell+pepper%252C+pine+nut+and+quinoa+salad+with+basil+tahini+dressing+www.cookingforhealth.biz.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Broad bean, bell pepper and quinoa salad with basil tahini dressing<br />
www.cookingforhealth.biz</td></tr>
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Last week I bought some broad beans, also called fava or faba beans, from our local organic farm. Their botanical name is <i>Vicia faba</i> L.<br />
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These sweet, creamy and delicious pod beans only have a short natural season during the summer, so are usually dried, canned or frozen to preserve them. It is therefore a real treat to eat them fresh.<br />
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Dried broad or fava bean is an ancient staple of many middle eastern and north African cuisines.</div>
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In Egypt,<i> ful madames</i> (literally 'buried beans') is the national dish, and <i>ta'amia</i>, a falafel considered to be superior in every way to the chickpea concoctions favoured further north, is also popular. </div>
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Ground into a flour known as <i>shiro,</i> broad beans also play a central role in the Ethiopian culinary tradition.</div>
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Interestingly, in Ancient Egypt broad beans were cultivated but considered unclean and fed to slaves. Herodotus even claimed that Egyptian priests would not even look at beans, let alone eat them.</div>
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The Ancient Egyptians weren't the only ones with a thing about broad beans. </div>
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Pythagoras, the Ancient Greek mathematician and philosopher, actually banned his followers from eating them. There are many theories about the reason for this, which I shall return to later.</div>
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In Europe broad or fava beans are more frequently eaten green and immature, particularly in Italy where they are harvested when the size of garden peas. </div>
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<a href="http://1.bp.blogspot.com/-HveIL6_ajfY/Uf1j-Ip85FI/AAAAAAAAILA/rTtg40Ya_mg/s1600/broad+bean+pods+www.cookingforhealth.biz.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://1.bp.blogspot.com/-HveIL6_ajfY/Uf1j-Ip85FI/AAAAAAAAILA/rTtg40Ya_mg/s400/broad+bean+pods+www.cookingforhealth.biz.jpg" width="400" /></a></div>
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Broad beans should be double-podded, unless they are very young and tender. </div>
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<b>Step 1</b></div>
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Remove the beans from their pods.</div>
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<b>Step 2</b></div>
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Bring a small saucepan of water to the boil and add the beans. Cook for approximately 2 minutes and then drain.</div>
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<b>Step 3</b></div>
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Place the beans into a bowl of cold water.</div>
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<b>Step 4</b></div>
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Pop the tender, bright green beans out of their thick, leathery skins by using your nail to slit the skin and squeezing gently.</div>
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<a href="http://2.bp.blogspot.com/-25tWiABz4Bs/Uf6uNm1S-dI/AAAAAAAAILM/SN0kWAUyJM8/s1600/double-podded+broad+beans.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-25tWiABz4Bs/Uf6uNm1S-dI/AAAAAAAAILM/SN0kWAUyJM8/s400/double-podded+broad+beans.jpeg" width="400" /></a></div>
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<span style="font-size: x-large;">Recipe</span></h2>
Serves 2<br />
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Ingredients</h3>
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<b>Salad</b></div>
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<li>170g double de-podded broad beans (approximately 20 bean pods)</li>
<li>110 g (4oz, 1/2 cup) <a href="http://vegetabledoctor.blogspot.co.uk/2012/07/quinoa.html" target="_blank">quinoa</a></li>
<li>3/4 cup boiling water from kettle</li>
<li>1/2 red bell pepper (washed and chopped into small pieces)</li>
<li>1/2 yellow bell pepper (washed and chopped into small pieces)</li>
<li>15g (1/2 oz) pine nuts</li>
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<b>Dressing</b></div>
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<li>85g (3 oz) fresh basil (washed and chopped)</li>
<li>2 teaspoons <a href="http://www.earthfare.co.uk/sunita-light-tahini-340g/p883" target="_blank">light tahini</a> (sesame seed paste, available in supermarkets and health food stores)</li>
<li>1 teaspoon <a href="http://vegetabledoctor.blogspot.co.uk/2009/03/cooking-with-miso.html" target="_blank">sweet white miso</a> (available in some supermarkets and health food stores)</li>
<li>2 teaspoons <a href="http://www.earthfare.co.uk/suma-apple-juice-concentrate-500ml/p1165" target="_blank">apple juice concentrate</a></li>
<li>1 dessert spoon fresh lime juice</li>
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Method</h3>
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<li>Double de-pod the broad beans as described in steps 1 to 4 above</li>
<li>Add hot water to quinoa in a small pan, cover with lid, bring to boil, turn heat down low and simmer with lid on for 15 minutes. Do not remove the lid during cooking. It is easy to tell when it is done because the seeds display a little white thread that curls around them. Please click here for more <a href="http://vegetabledoctor.blogspot.co.uk/2012/07/quinoa.html" target="_blank">information about quinoa</a>.</li>
<li>Put all ingredients for the dressing in a jug and blend until smooth</li>
<li>Mix cooked quinoa, beans, peppers and pine nuts together with the dressing</li>
<li>Serve garnished with fresh basil. Can be eaten as a main meal or in smaller portions as a side dish.</li>
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<span style="font-size: x-large;">Nutrition and health benefits</span></h2>
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Nutrition</h3>
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Broad beans are very high in protein, starch and fibre and contain many beneficial vitamins, minerals, and phytonutrients with anti-oxidant, anti-hypertensive, hypolipidemic and anti-cancer properties.</div>
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Broad beans are a very rich source of dietary fibre, which acts as a bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Dietary fibre has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.</div>
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Broad beans are rich in phyto-nutrients such as isoflavones and plant-sterols. </div>
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Isoflavones such as genistein and daidzein have been found to <a href="http://www.ncbi.nlm.nih.gov/pubmed/23227466" target="_blank">protect against breast cancer</a> in laboratory animals. These <a href="http://www.ncbi.nlm.nih.gov/pubmed/23882126" target="_blank">phytoestrogens appear to have a different mechanism of action from endogenous oestrogen</a> which may explain their protective effects.</div>
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Phytosterols, especially ß-sitosterol, are reported to <a href="http://www.ncbi.nlm.nih.gov/pubmed/21864283" target="_blank">lower cholesterol levels</a> in the body. There is, however, controversy about this and the <a href="http://www.ncbi.nlm.nih.gov/pubmed/22334625" target="_blank">evidence base is currently not strong enough to support claims that phytosterols protect against cardiovascular disease</a>.</div>
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<a href="http://www.ncbi.nlm.nih.gov/pubmed/21080185" target="_blank">Broad beans contain Levo-dopa or L-dopa</a>, a precursor of neuro-chemicals in the brain such as dopamine, epinephrine and nor-epinephrine. Dopamine in the brain is associated with smooth functioning of body movements. </div>
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L-dopa is used to treat Parkinson's disease and there has been some <a href="http://www.ncbi.nlm.nih.gov/pubmed/8420210" target="_blank">research interest in whether eating broad beans improves motor performance</a>.</div>
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Fresh fava beans are an excellent source of folates. 100 g beans provide 423 µg or 106% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Adequate folate in the diet around conception and during pregnancy <a href="http://www.ncbi.nlm.nih.gov/pubmed/23790957" target="_blank">may help prevent neural-tube defects</a> in the newborn baby.</div>
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They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin and niacin. These vitamins function as co-enzymes in cellular metabolism of carbohydrate, protein, and fat.</div>
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In addition, broad beans are a good source of minerals like iron, copper, manganese, calcium, magnesium and contain high levels of potassium. </div>
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Potassium is an important electrolyte of cell and body fluids. It helps counter pressing effects of sodium on heart and blood pressure.</div>
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It isn't all good news...</h3>
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As I mentioned at the beginning, the ancient philosopher and mathematician, Pythagoras, banned members of his brotherhood from consuming broad or fava beans. </div>
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Fierce debate raged for centuries about the reason for this.</div>
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Aristotle said that Pythagoras condemned fava beans "<i>either because they have the shape of testicles, or because they resemble the gates of hell, for they alone have no hinges, or again because they spoil, or because they resemble the nature of the universe, or because of oligarchy, for they are used for drawing lots.</i>"</div>
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Diogenes proposed that the Pythagoreans rejected favas because they cause thought-disturbing flatulence, saying, "<i>One should abstain from fava beans, since they are full of wind and take part in the soul, and if one abstains from them one's stomach will be less noisy and one's dreams will be less oppressive and calmer.</i>"</div>
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A later sect known as the Orphics believed that Pythagoras had forbidden the eating of broad beans because they contain the souls of the dead. "<i>Eating fava beans and gnawing on the heads of one's parents are one and the same</i>," went one of their sayings.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-o9DvXQwgwv4/Uf-YACX8w7I/AAAAAAAAIMc/4gu-WMrbu_Q/s1600/pythagoras+by+Bruce+Pennington+2010.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-o9DvXQwgwv4/Uf-YACX8w7I/AAAAAAAAIMc/4gu-WMrbu_Q/s320/pythagoras+by+Bruce+Pennington+2010.jpg" width="243" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pythagoras by <a href="http://philosophynow.org/issues/78/The_Death_of_Pythagoras" target="_blank">Bruce Pennington</a></td></tr>
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Modern medicine has a more prosaic explanation.</div>
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<b>Raw</b> broad beans also contain the alkaloids vicine and convicine which can induce haemolytic anaemia in patients with the hereditary condition <a href="http://www.ncbi.nlm.nih.gov/pubmed/10916676" target="_blank">glucose-6-phosphate dehydrogenase deficiency</a>. The toxic substances are concentrated in the skin of the bean. This potentially fatal condition is called favism after the fava bean.<br />
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Favism has been known for many centuries along the Mediterannean littoral but was first reported in the <a href="http://news.google.com/newspapers?nid=2268&dat=19371225&id=N3YmAAAAIBAJ&sjid=FgEGAAAAIBAJ&pg=3792,2451918" target="_blank">American medical literature in 1933</a> and in the <a href="http://europepmc.org/articles/PMC2019369/pdf/archdisch01576-0039.pdf" target="_blank">UK in the 1950's</a>. More detailed understanding of the <a href="http://www.ncbi.nlm.nih.gov/pubmed/2481620" target="_blank">physiology of the disease </a>has only emerged in the last 25 years.<br />
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The condition is especially prevalent in the <a href="http://www.ncbi.nlm.nih.gov/pubmed/4541143" target="_blank">Middle East</a> and in old Magna Graecia - the region ruled by the ancient Greeks, which now forms the coastal areas of southern Italy - where as many as 30 per cent of the population in some areas has it.<br />
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For most people, consumption of broad or fava beans provides many benefits provided they are prepared properly.<br />
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<a href="http://www.ncbi.nlm.nih.gov/pubmed/3237624" target="_blank">Soaking dried beans overnight followed by cooking</a>, substantially reduces the concentration of antinutrients, such as vicine and convicine.<br />
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<a href="http://www.sciencedirect.com/science/article/pii/030881469500024D" target="_blank">Sprouting beans</a> is also an effective means of reducing vicine content.<br />
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Removal of the skin by double de-podding will also reduce the risk as the potentially toxic substances are concentrated in the skin.<br />
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Breeding varieties of <i>Vicia faba</i> that do not contain vicine and convicine is a priority and <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=genetic+selection+vicine+from+vicia+faba" target="_blank">marker-assisted selection techniques</a> are being investigated.<br />
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If you are from a region with a high prevalence of favism or you know that members of your family have suffered from it, you must be very cautious.<br />
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Whether poisonings were the basis of Pythagoras' pronouncement or not, no one can say for certain.<br />
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Iamblichus tells of the time a group of Pythagoreans were being pursued by their enemies when they came across a field of favas in bloom. Rather than disobey the master's dictates and flee through the field, they were slaughtered. And when two who were captured were questioned about their beliefs, they refused to answer. The husband chose death and the wife, a Spartan, bit off her tongue and spit it at her captors to avoid spilling the beans.<br />
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Broad beans are rich in tyramine, and thus <a href="http://www.mayoclinic.com/health/maois/HQ01575" target="_blank">should be avoided by those taking monoamine oxidase inhibitors</a>.<br />
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