Jane Philpott

When is the ideal time to eat?

2009-09-06T18:51:00.009+01:00

“Breakfast like a king, lunch like a prince and dinner like a pauper” says the old proverb. In reality, many people leading busy lives do exactly the opposite. But when is the ideal time to eat?

In ancient times, the Chinese observed that the body’s organs have peak activity at different times of the day and night. They also suggested that an organ’s minimum activity is 12 hours away from its peak activity.

For example, the peak activity of the stomach is from 7 am to 9 am, and its minimum activity from 7 pm to 9 pm.

According to ancient wisdom, the further away from peak liver activity the meal is taken, the more completely the liver can perform its myriad functions. If the last meal is eaten at 6 pm, seven hours are available for the food to go through preliminary digestive processes. Since grains and legumes stay in the stomach for up to three hours, that only leaves three hours for assimilation in the small intestine; the products of assimilation must then be processed by the liver. Thus, many Far Eastern spiritual practitioners eat one meal a day before noon. In this way, there will be at least 12 hours before the liver has its greatest activity.

One meal per day
Serious Zen monks maintain a single meal per day dietary practice. They are sufficiently energized by this and their other practices, that their only ‘sleep’ is from midnight until 3 am, during which time they sit in meditation. Three am is the beginning of the lungs’ two-hour cycle and they consider this to be the ideal time to arise and do breathing exercises. Many yogis and meditators will naturally rise between 3 am and 5 am, a time when qi and breath vitality is heightened. Furthermore, because the body is not burdened by digestion, the eight hour period between 3 am and the single meal at 11 am can be a time of profound spiritual experience.

For most of us, such a lifestyle is not a practical proposition. Furthermore, unless the individual is highly disciplined there is a temptation to eat three meal’s worth of food at one time, which may create more problems than it solves. The one meal per day dietary plan does, however, illustrate two key ideas. One that eating late at night can cause the liver and its subtle metabolic processes to work less efficiently; and two, that with less food one generally has more energy, greater clarity and a lower need for sleep.

Two meals per day
A two-meal per day schedule is optimum for people who have adjusted to a grain and vegetable diet. In the morning, there should be one to two hours between rising and eating so that the body and internal organs can adapt from a resting to an active state. It is best to wait until hungry before eating. Often, hunger will not occur until several hours into the morning.

According to the biological rhythms described by the Chinese clock, the hours between 7 am and 9 am are the optimal time to eat, as they are the most active time for the stomach, although 9 am to 11 am, when pancreatic activity is emphasized, is also a good time. This meal must be moist enough to help with morning dehydration, and must have sufficient calories, protein and carbohydrates to support you through the most active part of the day.

The first meal should be larger than the second and should be prepared with more water.

The second meal may be eaten in the mid-afternoon or later, preferably at about 3 or 4 pm and certainly before sunset or 7 pm, whichever comes first. In ancient China, sunset was seen as heralding more internal metabolic and hormonal processes. In addition, according to the Chinese clock, at 7 pm the stomach begins its period of weakest activity. As the second meal is moved later in the day to accommodate work, the quantity should become less. When later meals are eaten, it is best to stay up for at least 4 hours afterwards.

Three meals per day
Eating three meals per day is probably the most practical option for the majority of people. When you have been raised on three meals per day, it is best to stick with this routine unless the body signals it is time for a change. This normally occurs when the pancreas, liver, adrenals and other organs are sufficiently healed to create stability in blood sugar levels. Three meals per day are necessary for most people’s low blood sugar conditions.

Ideally, the first meal is eaten during the stomach interval between 7 am and 9 am. It is best if this meal is warm and moist.

The second meal, usually at noon or shortly thereafter, can be the largest meal of the day and requires more variety.

The last meal should be the smallest. Ideally it should contain a concentrated protein such as legumes, nuts or seeds. It is eaten at least 4 hours after the second meal and before 7 pm.

Interestingly, scientific evidence published this month in the journal Obesity, indicates that eating out of synchrony with the body's natural rhythms, may lead to weight gain.

To learn more about eating in a balanced way in harmony with your body’s needs, please come along to a Cooking for Health course, held throughout the year in Somerset, UK.

Reference

Healing with Whole Foods. Asian Traditions and Modern Nutrition. Paul Pitchford.

Apple and Almond Dessert

2009-08-31T18:55:00.005+01:00

Here is a very quick and simple dish that can be eaten either as a dessert with a main meal or as a substitute for yoghurt at breakfast.

Ingredients

2 cooking apples (peeled and chopped)
2 tbsp water
2 tbsp rice malt syrup
100g ground almonds

Method

Place the chopped apples, the water and the rice malt syrup in a pan and simmer until the apples are soft and mushy
Mix ground almonds with the apple
Pour into a dish to serve or divide into small glasses and store in the fridge

For more simple, healthy recipes, why not come along to a Cooking for Health course, held throughout the year in Somerset, UK.

Apple with Caramel Sauce

2009-08-31T18:37:00.011+01:00

Apples are falling off trees here in Somerset. If you would like some inspiration for what to do with your apples, why not try this unbelievably simple and mouth-watering dish.

Ingredients

4 large cooking apples (unpeeled, cored, cut in half horizontally)
Lemon juice

Sauce

1 tbsp peanut butter
3 tbsp rice malt syrup
Lemon rind

Method

Add a few drops of lemon juice to each apple to prevent browning
Steam the apples for 5-10 minutes until tender but not mushy. Carefully remove the apples and place them in a serving dish.
In a small pot gently heat the malt syrup and peanut butter, mixing well to make a thick sauce. Add the lemon rind. Dilute with a little water if necessary.
Pour hot sauce over the apples and serve.

To learn how to cook with natural unprocessed foods, why not come along to a Cooking For Health course, held throughout the year in Somerset, UK.

Creamy courgette and leek soup

2009-08-31T18:12:00.009+01:00

Fruit and vegetables are abundant in the UK at this time of year. A friend brought me a huge bag of homegrown vegetables and I have been having great fun turning them into delicious healthy dishes. Here is a recipe for a scrummy soup with courgettes and leeks.

Serves 4

Ingredients

2 leeks (sliced in half lengthwise, washed and cut in small pieces)
2 courgettes (sliced)
1-2 strips wakame sea vegetables (soaked for 5 minutes and cut into pieces)
A small pinch of fine sea salt
1 dessertspoon of white (shiro) miso
Olive oil (1 tbsp)
1 tsp dried basil or 1-2 tbsp fresh basil (chopped)
2 cups water
Fresh basil to garnish

Method

Heat a saucepan, add some oil, the leeks and a pinch of sea salt and saute the leeks for 5-6 minutes
Add the rinsed wakame, courgettes and 2 cups of water. If using dried basl, add now. Cover and simmer for 15 minutes or until soft. If using fresh basil, add now, and simmer for a further 5 minutes.
Blend to a smooth consistency, adjusting the liquid if necessary. Dilute 2 tsp of white miso in a little water and add to the soup. Taste. If necessary, add some more white miso.
Serve garnished with some fresh basil.

For more healthy recipes using vegetables, why not come along to a Cooking for Health class held throughout the year in Somerset, UK.

Pizza faces

2009-04-07T12:39:00.006+01:00

My boys made pizza this week. They made their own dough from flour, yeast, water, olive oil and a teaspoon of rice malt syrup. They kneaded it and shaped it into as round a shape as they could manage.

Then came the fun part - decorating it. First they spread some tomato sauce over the bread base, then sprinkled some grated cheese on top.

They trimmed some carrot greens and used them for the hair. A carefully carved mushroom became the eyebrows, whilst the eyes were sliced cherry tomatoes with a pitted black olive in the middle. Another pitted black olive was used for a nose. The ears were two small pieces of pepperoni. They decided their pizza man would have a moustache, so they positioned some chives under the nose (they didn't stay in place). Finally they cut a slice of red pepper to form the mouth.

Next time they have plans to make a pizza cat - watch this space!

For more ideas to encourage your children to try new vegetables, please come along to a Cooking for Health Course on Healthy Cooking for Your Children, led by nutrition expert Dr Jane Philpott.

Best proteins for health

2009-03-31T12:14:00.006+01:00

Surprisingly little is known about protein and health. UK government dietary guidelines suggest that males between 19-50 years require 55.5 g protein per day and women of the same age range require 45 g protein per day. It is very easy to achieve these targets, for example:

— A large egg contains 6 g protein
— 2 slices of bread contain 6 g protein
— 6 fl oz (170ml) milk contains 6 g protein
— 100g (4oz) chickpeas contains 16 g protein
— A tin of tuna contains 20 g protein
— 100g (40z) tofu contains 20 g protein
— 170g (6oz) beef contains 40 g protein

The last National Diet and Nutrition Survey in the UK showed that average protein consumption is at least 1.5 times higher than the recommended amounts.

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. A 6-ounce steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-quarters of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.

So when choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fibre, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

Tips for choosing the best protein packages

1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.

2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly.

3. Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. Skip the processed stuff—bacon, hot dogs, and deli meats—since that's also been linked to higher cancer risk.

4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative, but don't go overboard; 2 to 4 servings a week is a good target. Stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know the long term effects.

5. Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.

For more information on protein and its effect on health, please come along to a Cooking for Health course, led by nutrition expert Dr Jane Philpott.

Portion sizes of fruit and vegetables

2009-03-28T14:08:00.028Z

The UK government advises everyone to consume a minimum of 5 portions of fruit and vegetables per day. What does this mean in practice?

Fruit – one portion is, for example

Half a large grapefruit
A slice of melon
2 satsumas
One portion of dried fruit counts
•3 dried apricots
•1 tablespoon of raisins
•other types of fruit and vegetables should be eaten to meet the rest of the 5 A DAY target
A glass of 100% juice (fruit or vegetable juice) counts as 1 portion
•But you can only count juice as 1 portion a day , however much you drink. This is because it has very little fibre. Also, the juicing process 'squashes' the natural sugars out of the cells that normally contain them, which means that drinking juice in between meals isn't good for your teeth.

Vegetables – one portion is, for example

3 tablespoonfuls of cooked carrots (6-7 baby carrots) or peas or sweetcorn, 6 asparagus spears
1 cereal bowl of mixed salad
Beans and other pulse vegetables - such as kidney beans, lentils and chick peas - count only once a day, however much you eat
While pulses contain fibre, they don't give the same mixture of vitamins, minerals and other nutrients as fruit and vegetables
Because they are considered a 'starchy' food, potatoes don't count towards 5 A DAY.
However, starchy foods are also an important part of a balanced diet.
These portion sizes are for adults. Children should also eat at least 5 portions of a variety of fruit and vegetables each day, but the portion sizes may be smaller.

For further information on ideal portion sizes of different foods and how to incorporate them in your diet, please come along to a Cooking for Health course, held throughout the year in Somerset, UK.

Recipe for carrot and onion dip

2009-03-27T16:49:00.007Z

My eight-year old claims to hate onions and isn't wild about carrots but he loves this recipe, which he frequently requests for supper with brown basmati rice, peas and chicken.

Ingredients

1 medium onion (finely chopped)
2 medium carrots (chopped)
1 tbsp olive oil
1 pinch sea salt
100-200 ml water
1 tsp shiro (white) miso
1-2 tbsp ground almonds

Method

Heat the oil in a cooking pot, add a small pinch of salt, the onions and carrots and saute gently until the onions are soft and translucent
Add the water to the pan, cover and simmer gently until the vegetables are soft. You may need to add more water to prevent the vegetables from drying out, but don't add too much otherwise the sauce will become too runny. If there is excess liquid in the bottom of the pan after the vegetables have cooked, drain it into a jug and reserve it for later.
Add 1 tsp white miso and 1-2 tbsp ground almonds to the vegetables and puree using a hand blender. Taste and add another tsp of white miso if necessary. If the mixture is too runny, add a little more ground almonds. If the mixture is too thick, add some of the reserved vegetable cooking water from earlier.
The resulting sauce should have a similar consistency to a dip such as hummus or guacamole

Enjoy!

For more ideas for delicious vegetable dips, pates and sauces, please come along to a Cooking for Health course, held throughout the year in Somerset, UK.

Purple Sprouting Broccoli Salad with Tahini Mustard Dressing

2009-03-21T11:08:00.012Z

February and March are the best months of the year for eating purple sprouting broccoli. Eat it freshly picked if possible.

Though low in calories, broccoli is one of the most nutrient-dense foods. It is especially rich in vitamin C. A one-cup serving of broccoli contains about the same amount of protein as a cup of corn or rice but less than one-third of the calories. Broccoli is an excellent source of vitamins K, C and A, as well as folic acid and fibre. It is also a very good source of phosphorus, potassium, magnesium and vitamins B6 and E. It contains substances called glucosinolates, which have powerful anti-cancer properties, and the carotenoid lutein, which is a potent antioxidant and is protective against macular degeneration in eyes.

Recipe for Purple Sprouting Broccoli Salad with Tahini Mustard Dressing

Ingredients

Broccoli (cut into florets). Ordinary broccoli can also be used.
Sugar snap peas
2 red onions (cut in rings)
½ cup sweetcorn

Dressing

1 tbsp tahini
1 tsp whole grain mustard
1 tbsp brown rice vinegar
1 tbsp white miso
1 tbsp apple juice concentrate
Boiling water as required

Method

Bring a pot of water to boil and add a pinch of salt
Boil the vegetables one at a time for 1-3 minutes, depending on texture and size, leaving them crunchy and crisp, keeping the ones with the strongest colour and flavour to the end. When the red onion has been boiled (1-2 minutes), rinse under cold water, put on a plate and sprinkle immediately with umeboshi vinegar which will help to maintain the red colour
If the vegetables are not to be eaten immediately, rinse them under cold water to stop the cooking process and maintain their colour and texture.
Mix ingredients for the dressing and serve on the side.

For more information about the health benefits of broccoli and other amazing vegetables, and for delicious recipe ideas, please come along to a Cooking for Health course, held throughout the year in Somerset, led by nutrition expert Dr Jane Philpott.

Practical suggestions for ways to include more healthy fats in your diet

2009-03-19T12:59:00.015Z

We need fat in our diet for a wide range of reasons; it is the type of fat we consume that is important. Fat is needed for manufacturing hormones, for building cell membranes, for immunity, and for the receptors in our brain which are involved in mood regulation, memory, movement and a host of other vital bodily functions. Fat is also important as a source of energy.

The last National Diet and Nutrition Survey in the UK showed that, on average, people are consuming 13 per cent of their energy as saturated fat, when the guideline maximum is 10 per cent. Societies in the world which are noted for their healthy longevity typically consume less than 10 per cent of their energy as saturated fat. Instead, they eat more of the healthy unsaturated fats, mostly found in plant oils and in fish.

Here are some practical ideas for incorporating more of the healthy unsaturated fats into your diet:

Use virgin olive oil, canola (rapeseed) oil or avocado oil for cooking as they are more stable than other oils and also contain beneficial antioxidants.
Mix flax seeds in a jar with hemp, sunflower, pumpkin and sesame seeds in equal portions. Take out 2 heaped tbsp daily and grind in a coffee grinder or food processor. Add to smoothies, soups, porridge.
Add 1 tbsp cold-pressed polyunsaturated oils to your salads daily, e.g., flax, walnut, pumpkin, sesame. Keep oils in dark bottles in the fridge and use within 8 weeks of opening.
Eat three portions of oily fish a week. The best choices are mackerel, sardines, salmon, anchovies, pilchards, pink trout, tuna. Canned fish is fine, except for tuna which, during canning, is rendered low in healthy fats. There is concern about pollutants in fish but current research suggests that the benefits of eating oily fish outweigh the potential disadvantages.
Spread choices to use instead of butter: hummus, tahini, pumpkin, almond, sunflower nut butters, guacamole, vegetable pâtés.
Limit fat from meat and dairy sources by trimming visible fat, choosing lean or low-fat versions and limiting yourself to one portion a day. Choose leaner meat options such as skinless fish, chicken, turkey or game. Preferably avoid meat and dairy produce altogether.
Avoid hydrogenated fats in margarines and processed foods - check the food label to see whether it says "contains no hydrogenated fats". If it doesn't, avoid it.
Also avoid cooking with sunflower, corn or oils other than olive, canola, or avocado oil, unless they are the high oleic acid varieties.
Deep-fry food only occasionally. High temperatures change the nature of fats and create carcinogenic (cancer-generating) compounds.
The quantity of fat is nearly as important as quality. The recommended intake of fats is 30-35% of calories. For a woman eating 2000 calories per day, this equates to about 70g fat. Of this, no more than 22g should be saturated fats. Check food labels to find out how much of the different types of fat your food contains.

Supplements

It is always best to obtain nutrients from food. It can, however, be helpful to use supplements therapeutically for a while.

GLA (gamma linolenic acid) is found in oil of evening primrose and borage oil and is helpful for hormonal conditions such as PMS and hot flushes.

EPA/DHA in fish oil capsules are useful for conditions such as inflammation, heart disease, breast cancer, arthritis and mental health problems. We should aim for at least 1g per day of EPA. Check the label of the bottle for the concentration of EPA.

For more information about fats and their effects on our health, why not come along to a Cooking for Health course, with nutrition expert, Dr Jane Philpott.

Easy tips for eating more fruit and vegetables

2009-03-17T17:44:00.008Z

Government dietary guidelines in the UK and the USA suggest eating 5 portions of fruit and vegetables every day. Cancer experts say that consuming 8 to 10 portions of fruit and vegetables per day is even better for protecting our health. The last National Diet and Nutrition Survey in the UK revealed that the majority of the population is not even managing to eat the minimum guideline of 5 portions per day - only 13 per cent of men and 15 per cent of women met this goal. Average intake of fruit and vegetables was 2.7 portions for men and 2.9 portions for women. Of the men surveyed, 21 per cent ate no fruit in the survey week and 2 per cent ate no vegetables. Women did a little better, with 15 per cent eating no fruit and 2 per cent eating no vegetables. One per cent reported eating no fruit or vegetables in the survey week. Mean daily consumption was lowest in the youngest group (19–24 years) at 1.3 and 1.8 portions for men and women respectively, and was highest in the oldest group (50–64 years) at 3.6 and 3.8 portions.

Eating plenty of fruit and vegetables is vital for our health and well-being. The vitamins, minerals, fibre and phytonutrients contained in fruit and vegetables are essential for all bodily functions, such as digestion, detoxification, immunity, mood regulation and our hormone system. The more fruit and vegetables we eat, the better we look and feel.

Here are some tips for increasing the amount of fruit and vegetables in your diet:

Buy many kinds of fruits and vegetables when you shop so you have plenty of choices

Stock up on frozen vegetables for easy cooking, so that you always have a vegetable dish with every dinner

Use the fruits and vegetables that go bad easily (peaches, asparagus) first. Save hardier varieties (apple, squash) or frozen goods for later in the week

Keep fruits and vegetables where you can see them. The more often you see them, the more likely you are to eat them.

Keep a bowl of cut-up vegetables on the top shelf of the refrigerator

Cut up a selection of fruit and leave the plate on the table when the children come home from school - you will find that it all miraculously disappears

Choose fresh fruit for dessert or make a simple fruit compote (e.g., apple and apricot). Cooking apples can be steamed in a matter of minutes and served with a simple sauce, e.g., peanut butter and rice malt syrup, or dried pears, cinnamon and tahini.

Keep a fruit bowl on your kitchen counter table, or desk at work.

Pack a piece of fruit or some cut-up vegetables in your briefcase or backpack; carry moist towelettes for easy cleanup.

Add fruits and vegetables to lunch by having them in a soup or salad, or cut up raw.

Soups are an excellent way to combine a wide range of different vegetables. Simple combinations allow you to create variety throughout the week.

Experiment with fruit smoothies. Use a simple hand blender to blend a selection of fruits, e.g., blueberries, strawberries, banana with rice milk and some ground seeds.

Experiment with home made vegetable juices prepared using a juicing machine. Make a carrot and apple base and add vegetables such as cabbage, cucumber, celery, fennel, beetroot, radish and red cabbage. Herbs such as mint and parsley can also be added. Numerous combinations can be created, such as apple, cucumber and mint; carrot and beetroot; apple, red cabbage and beetroot; carrot, apple and celery; apple, celery and lime.

Experiment with cooking vegetables in different ways: stir-frying, steaming and sautéing are quick and easy methods. Vegetables can also be baked – although the cooking time is longer, the preparation is quick.

Add extra varieties of vegetables when you prepare soups, sauces and casseroles (for example, add grated carrots and courgettes to spaghetti sauce)

Take advantage of salad bars, which offer ready-to-eat raw vegetables and fruits and prepared salads made with fruits and vegetables

Use vegetable based juices such as carrot juice when preparing sauces.

For more ideas for creative ways to cook and eat fruit and vegetables, why not come along to a Cooking for Health course, held throughout the year in Somerset, UK.

Child-friendly recipe for millet and salmon croquettes

2009-03-16T13:28:00.005Z

In my last post I explained a bit about millet and its health benefits. Now you can have a go at a delicious recipe using millet, which my students and children love. Given the variation in plant species that may be described as "millet", the batches of millet grain you buy at health food stores can be a bit variable in quality. You may thus need to experiment a little with the quantity of water you add when cooking millet. Millet tends to absorb water readily, so I usually find that I need 3 cups of water to 1 cup of millet. When cooking whole grains, the important thing is to bring the cooking water to a boil (I usually add boiling water from a kettle in the first place to speed up the process), then turn the heat right down low and put the lid on tightly, so that the water simmers without boiling over. You will need a good quality pan with a thick base and possibly also a heat disperser, depending on how easily you can control the heat source on your cooker. If possible, use a gas flame rather than an electric cooker. Do not be tempted to take off the lid and check your millet for at least 15 to 20 minutes after it has started simmering - you want to keep the steam inside the pan as this helps to cook the grain without the pan drying out. Your aim is to end up with soft cooked millet, no water in the pan and no burnt bits!

Millet and salmon croquettes

Ingredients
· 1 cup millet
· 3 cups water
· Bay leaves
· Fresh salmon
· ½ red pepper (grilled, peeled, washed and cut finely)
· Spring onions or chives (chopped finely)
· Fresh herbs, e.g., dill or basil or parsley (finely chopped)
· Black pepper
· White miso to taste
· Rice flour
. Olive oil

Method
· Steam the fresh fish with bay leaves and a pinch of sea salt for 5 minutes or until cooked.
· Wash the millet, add 3 cups of water and a bay leaf, bring to the boil and then turn the heat down low and cook with the lid tightly on for 35 minutes, until all the water has evaporated and the millet is soft.
· Break up the steamed salmon with a fork and mix with the millet, spring onions, red pepper, black pepper, fresh herbs, and 2 tsp white miso (N.B. do not dilute the miso in water otherwise the croquettes will be too soggy to stick together). Check for taste and add more miso if necessary.
· Shape the mixture into croquettes, coat with some rice flour and put in the fridge for 15 minutes to cool down, as this helps to stop the croquettes from crumbling. Pan fry in a little olive oil until golden brown all over.

For more enticing recipe ideas with millet, why not come along to a Cooking for Health course, led by nutrition expert, Dr Jane Philpott.

Millet and its health benefits

2009-03-16T13:11:00.009Z

The millets are a group of small-seeded species of cereal crops or grains, widely grown around the world for food and fodder. They do not form a taxonomic group, but rather a functional or agronomic one. Their essential similarities are that they are small-seeded grasses grown in difficult production environments. It was millets, rather than rice, that formed important parts of the prehistoric diet in Chinese Neolithic and Korean Mumun societies.

The millets include species in several genera. The most widely cultivated species in order of worldwide production are:

1. Pearl millet (Pennisetum glaucum)
2. Foxtail millet (Setaria italica)
3. Proso millet also known as common millet, broom corn millet, hog millet or white millet (Panicum miliaceum)
4. Finger millet (Eleusine coracana)

Minor millets include:

Barnyard millet (Echinochloa spp.)
Kodo millet (Paspalum scrobiculatum)
Little millet (Panicum sumatrense)
Guinea millet (Brachiaria deflexa = Urochloa deflexa)
Browntop millet (Urochloa ramosa = Brachiaria ramosa = Panicum ramosum)

Millet is very easy to digest; it contains a high amount of lecithin and is excellent for strengthening the nervous system. Millets are rich in B vitamins, especially niacin, B6 and folic acid, as well as the minerals calcium, iron, potassium, magnesium and zinc. Millets contain no gluten, so they are not suitable for raised bread, but they are good for people who are gluten-intolerant.

Millet has a tiny, pale, yellow seed with a nutty flavour which lends itself well to being cooked and eaten whole.

Soft millet can be used to prepare creamy porridges; it can be mashed or used in soups, hot pots, casseroles, croquettes and burgers, generally combining well with root vegetables, which have a sweet, relaxing effect.

For enticing recipe ideas and practical tuition in cooking with millet and other whole grains, why not come along to a Cooking for Health Course, with nutrition expert Dr Jane Philpott. Whether you are young or old, male or female, vegan, vegetarian or omnivorous, a novice or an experienced cook, if you are seeking a natural approach to health and well being, you will find these courses valuable, interesting and potentially life-changing.

Cooking with beans and pulses

2009-03-15T13:14:00.008Z

Nutrients in beans
Beans are seeds that grow inside pods. After harvesting, beans are removed from the pod and dried, which accounts for their hardness.

The protein of beans is a nutritional complement to that of whole grains. Together they can provide all of the essential amino acids without resort to animal foods. The major nutrients in beans are:

Fibre
B-vitamins (plus vitamin C if sprouted)
Minerals (especially iron, calcium, potassium, phosphorus)
Proteins (in large quantity)
Monounsaturated and polyunsaturated fats

As a source of protein, the obvious advantages of beans over animal foods is their abundance of fibre, unsaturated fats and lack of harmful toxins.

Buying and storing beans
When shopping for beans, look for ones that are well-formed, uniform in size, smooth-skinned, and full and shiny in colour. Spots, flecks, wrinkles and pitting indicate that beans have lost their vitality. Fish-eyes are beans that are open at the seams; this indicates oxidation from drying too quickly. A batch of quality beans has no more than 1-2% broken skins and surface chips.

To test for sufficient dryness, bite into a bean. Properly dried beans will crackle and shatter. Improperly dried beans will show only a dent.

Beans must be stored in air-tight containers in a cool, dark place. Preserved in this way, they should retain their energy almost indefinitely.

Washing and soaking beans
Cooking time varies with dryness. The drier the bean, the longer it needs to be soaked and the more time is required on the stove.

Before cooking, pour the beans onto a plate and remove any stones or dirt. Then put them in a large pot, cover them with cold water, and swirl them round with your hand. The light dust will come out with the water during draining. Scooping the beans by hand or a slotted spoon into the strainer will leave any heavy residues at the bottom of the pot. Beans may need to be rinsed 2 or 3 times before they are clean.

Except for lentils, split peas and other light beans, most beans are hard and require soaking in order to improve their digestibility. Intestinal gas results from inadequate soaking of beans, cooking that is too short, insufficient chewing or over-eating.

To soak, put the beans in a pot, cover them with almost boiling water, and let them sit from several hours to overnight. If you are in a hurry or forget to soak them overnight, you can bring dried beans to the boil, drain the water, add cold water and bring them to the boil again. If you do this 2-3 times before leaving them to simmer, you can accelerate the soaking process. You can use the soaking water in the final dish.

If using beans from a can, it is likely that you will need to cook them some more before use as canned beans are rarely soft enough. This is particularly true of chickpeas and larger beans such as pinto beans. Aduki beans are usually fine straight from the can.

Cooking beans
Beans can be boiled, pressure-cooked or baked. The cooking time varies according to the size and nature of the bean, which in turn will be affected by climate, soil conditions, season, altitude etc. When boiling beans, add water to cover the beans plus at least two fingers depth of water on top. Adding a sea vegetable such as kombu to the cooking water will enhance the softness and digestibility of the beans. Season the beans with some salty seasoning at the end when cooked, then simmer for a further 5 to 10 minutes. Do not add salt at the beginning as this will make the beans contract and harden rather than expand and soften.

Small, soft beans, e.g., green lentils, red lentils, mung beans, split peas require little soaking and about 1 hour of cooking (45 minutes in a pressure cooker).

Medium beans, e.g., small, light aduki beans, pinto beans, navy beans , lima beans, turtle beans need to be soaked for 2-4 hours, then cooked for 2 hours (1 hour in a pressure cooker).

Hard beans, e.g., big, dark aduki beans, chick peas, black, white and yellow soybeans need to be soaked for 6-8 hours or overnight, then cooked for 4 hours (1.5-2 hours in a pressure cooker).

Soybeans especially, although they are extremely rich in protein and natural fats, can be indigestible unless thoroughly cooked. For this reason, throughout the long history of their use in the Far East, they have invariably been processed or fermented before use to allow for ready assimilation of their nutrients.

Aduki Bean and Squash Stew

Ingredients
· 1 cup aduki beans (soaked overnight in plenty of boiling water)
· 1 strip kombu
· 2 onions (cut in half moons)
· 1 small squash (cut in chunky style)
· Olive oil
· Sea salt
· Bay leaves
· Spring onions (finely chopped)
· Barley (mugi) miso to taste (approximately 1 dessertspoon)

Method
· Place the soaked aduki beans in a cooking pot, together with the kombu, and add hot water to cover. Simmer for an hour or more until completely tender and soft.
· Heat a large cooking pot, add some oil, the onions and a pinch of sea salt. Sauté uncovered until soft and translucent.
· Add the squash, bay leaves and the cooked beans and kombu. Simmer until the squash is soft.
· Mix the barley (mugi) miso in a little water and add to taste.
· Serve with a garnish of chopped spring onions.

To learn more about cooking with beans and pulses, why not come along to a Cooking for Health course with nutrition expert Dr Jane Philpott.

Naturally fermented home made vegetable pickles

2009-03-14T22:00:00.004Z

Pickles are one of the most widely used forms of fermented foods. Many ancient cultures developed various pickling methods as a way of preserving vegetables through the winter.

Pickles increase the appetite, aid digestion, and strengthen the intestine by enhancing the beneficial bacteria in the gut.

During the fermentation process, enzymes and bacteria change the sugars in foods into lactic acid. Lactic acid strengthens the flora in the intestines.

Whilst many modern people are familiar only with highly spiced and vinegary cucumber pickles, an assortment of root, round and greeny leafy vegetables may be pickled as well as some sea vegetables, fruits, fish and seafood, and even flowers.

In addition to salt, pickles may be aged in tamari soy sauce, miso, umeboshi vinegar and other substances.

Pickles come in several strengths.

Short pickles can be made in a few hours to a few days or weeks. These light pickles are especially good in hot weather or for those who need to limit their consumption of salt.

Long pickles take from several weeks to several months to make and they can keep for several years. They are good all year round but are especially helpful for those who are weak or lacking in vitality.

If pickles taste too salty they can be soaked in cold water for half an hour before using.

Making pickles at home is great fun as there are so many combinations of ingredients and pickling solutions that you can let your imagination run riot.

When making pickles, use fresh vegetables that are firm, crisp and bright in colour.

Radish pickles

10-12 radishes, finely sliced
¾ cup water
¼ cup red plum (umeboshi) seasoning
½ tsp fine sea salt

1. Wash and sterilize some jam jars
2. Mix the water, red plum seasoning and sea salt until dissolved
3. Place sliced radishes in jar. Pour in the liquid until the radishes are covered.
4. Cover the jar with muslin and leave in a cool dark place for 2-3 days
5. Remove muslin and put on lid of jam jar
6. Store in the fridge for at least a week

Carrot pickles

2 medium carrots, cut into thin slices
1 cup water
¼ cup soy sauce
½ tsp salt
2 thin slices fresh ginger root

1. Place all ingredients in a clean, sterilised glass jar
2. Repeat the same process as for the first recipe

White cabbage pickles

3 cups white cabbage, finely cut
2 cups water
2 tsp fine sea salt

1. Place all the ingredients in a clean, sterilised glass jar. Mix well.
2. Repeat the same process as for the other recipes. Pickle for 10 days.

After pickling the vegetables should still be as firm and crunchy as when raw but with a pleasant sour flavour from the pickling.

For more information about fermented foods, their health benefits and how to use them in cooking, why not come along to a Cooking for Health course, held throughout the year in Somerset, UK, with nutrition expert Dr Jane Philpott.

Cooking with miso

2009-03-12T11:56:00.004Z

Miso is a traditional Japanese food produced by fermenting rice, barley and/or soybeans, with salt and a microbial culture called koji. It contains living enzymes which aid digestion, beneficial bacteria essential for enhancing gut flora and digestive health, and provides a nutritious balance of natural carbohydrates, essential fatty acids, vitamins, minerals and proteins. Miso also contains phytonutrients in the form of soy isoflavones, including genistein and daidzein, which are known to be protective against cancer.

The most typical miso is made with soy. The typical result is a thick paste used for sauces and spreads, pickling vegetables or meats, and mixing with soup stock to serve as miso soup.

In Japanese, the word miso literally means “source of taste”. Miso is typically salty, but its flavour and aroma depend on various factors in the ingredients and fermentation process. Different varieties of miso have been described as salty, sweet, earthy, fruity, and savoury, and there is an extremely wide variety of miso available. The most common ones available in the UK are:

Shiro or white miso – fermented for 2-8 weeks. High in carbohydrates and koji but lower in soybeans than the dark varieties

Mugi or barley/soy miso – fermented from one summer up to 3 years

Genmai or rice/soy miso – fermented from one summer up to 3 years

Hatcho or soy miso – fermented from one summer up to 3 years

Some of the health benefits of miso:

For stamina: miso contains carbohydrates which give us energy

For proper body metabolism: miso is rich in minerals

For proper digestion: miso contains living enzymes and beneficial bacteria for enhancing the health of the gut

For beauty: miso nourishes the skin and blood, thus promoting cell renewal and the building of skin tissues

For the heart: miso contains linoleic acid and lecithin, which are helpful in preventing heart disease

You can use miso to season dishes instead of stock cubes. It is salty, so care must be taken not to use too much, but unlike stock cubes it contains many other beneficial nutrients.

White miso is sweeter than the darker varieties, so is used in sweeter dishes and when using light-coloured ingredients. Mugi, genmai and hatcho miso are rich and dark and are used in nourishing casseroles.

For a typical recipe for a soup or a casserole to serve 4 people, mix approximately one dessertspoon of miso in a little water and add to the dish about 2 to 3 minutes before the end of the cooking process, and simmer gently over a low heat. Adding the miso at the end helps to minimise damage to the enzymes and live bacteria it contains. Miso can also be used to season recipes such as croquettes, bean burgers and fish cakes. In this case, you do not dilute the miso in water, otherwise the grain becomes too soggy and will not bind together.

You must always taste your dish before serving and adjust the seasoning accordingly, because the amount of miso required depends very much on the quantity of food present and on personal taste.

For more information about the health benefits of miso and practical tuition in how to cook with miso, why not come along to a Cooking for Health course, run throughout the year in Somerset, UK.

School lunches and the junk food generation

2009-03-07T17:15:00.007Z

A while ago I was invited to a networking meeting for school dinner ladies to discuss marketing of school lunches.

Several dinner ladies from large local secondary schools reported selling between zero and ten cooked lunches per day to over 1000 pupils. This is a take-up of less than 1 per cent, in contrast to 70 to 90 per cent at various local primary schools.

One reported that part of the problem is that their school lunch break has been reduced to 25 minutes as a measure to deal with poor behaviour. This does not leave enough time for the children to queue up and eat a proper meal. Another suggested that teenagers perceive healthy eating to be “uncool” and mention of Jamie Oliver is definitely inadvisable.

According to trainers at the local College of Further Education, who were also present, some young people on their courses have never seen a whole chicken – only frozen bits covered in breadcrumbs – and look on in horror as the chefs wield their poultry scissors.

So it seems we have a whole generation of young people raised on ‘ready meals’, whose parents neither support nor appreciate valiant efforts to provide their offspring with nutritious food.

But can we blame parents for this sorry state of affairs?

The cost of living in the UK is now such that it is becoming increasingly necessary for both partners to work to make ends meet. After a full day at work, the last thing most people feel like doing is cooking a meal from scratch. On top of this, successive governments have pulled funding from school meal provision and from teaching cookery in schools.

Reports on the nation's health show that the UK population is suffering disproportionately from disorders such as obesity, coronary heart disease, high blood pressure, stroke, type 2 diabetes and certain types of cancer. Poor nutrition increases the risk of incidence of all of these conditions. The long-term health of our population is in jeopardy if we do not persuade our young people to eat well, as they will in turn pass on their poor eating habits to their own children.

So what is the solution? More time for children to cook and eat at school and more money to bring the cost of school lunches down would help.

For information on children's nutrition and practical tuition in preparing delicious food for children of different ages, come along to a course on Healthy Cooking for Your Children.

Encourage children to eat more vegetables by growing your own

2009-03-06T19:13:00.006Z

Preschool children in rural areas eat more fruits and vegetables when the produce is homegrown.

"It was a simple, clear finding," said Debra Haire-Joshu, Ph.D., director of Saint Louis University's Obesity Prevention Center and a study author. "Whether a food is homegrown makes a difference. Garden produce creates what we call a 'positive food environment.'"

Researchers interviewed about 1,600 parents of preschool-aged children who live in the countryside. They found that preschool children who were almost always served homegrown fruits and vegetables were more than twice as likely to eat five servings a day than those who rarely or never ate homegrown produce.

The UK government recommends a minimum of five servings of fruits and vegetables a day.

Children who grow up eating fresh-from-the-garden produce also prefer the taste of fruits and vegetables to other foods, the parents told researchers.

The study in the Journal of the American Dietetic Association, found the garden-fed children were more likely to see their parents eating fruits and vegetables.

A greater variety of fruits and vegetables -- more tomatoes, cantaloupe, broccoli, beans and carrots -- also were available in the homes of families who nearly always had homegrown produce.

The implications of the research are important because they point to a simple way of getting kids to eat more healthily, Haire-Joshu said. Plant a garden or encourage your school to do so.

For more ideas on how to encourage your children to eat more fruit and vegetables, come along to a Cooking for Health course on Healthy Cooking for Your Children, in Somerset, UK.

Recipe for buckwheat croquettes with beetroot sauce

2009-03-01T17:09:00.009Z

The term buckwheat refers to plants in two genera of the family Polygonaceae: the Eurasian genus Fagopyrum, and the North American genus Eriogonum. The crop plant, common buckwheat, is Fagopyrum esculentum. Tartary buckwheat (F. tataricum Gaertn.) or "bitter buckwheat" is also used as a crop, but it is much less common. Despite the common name and the grain-like use of the crop, buckwheats are not grasses and are not related to wheat. Indeed, buckwheat is in the same plant family as rhubarb.

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.

Buckwheat contains about 75 per cent carbohydrate, 18 per cent protein and is rich in iron, zinc and selenium. Its protein contains all of the essential amino acids except lysine, so its protein value is over 90 per cent. It also contains significant quantities of anti-oxidants. One of these is called rutin, a medicinal chemical that strengthens capillary walls, reducing haemorrhaging in people with high blood pressure.

Buckwheat is either eaten whole or ground into flour to be used in breads, pancakes or thin noodles (Soba). It can be purchased raw to be lightly dry-roasted at home before cooking and generally combines well with vegetables. In recent years, buckwheat has been used as a substitute for other grain in gluten free beer.

RECIPE

Buckwheat Croquettes with Beetroot Sauce

Ingredients

1 cup raw buckwheat
2 cups water
Pinch sea salt
½ onion (finely diced)
1 tsp dried thyme
1 tsp barley miso

Sauce

2 onions (diced)
4 carrots (diced)
½ cooked beetroot (diced)
Small piece of dulse sea vegetable
1 garlic clove (crushed)
Sea salt
Olive oil
Umeboshi vinegar
Dried basil
Apple juice concentrate

Method

Croquettes

Wash the buckwheat, drain and dry roast in a frying pan with no oil until the water has evaporated and the buckwheat is warm throughout (but do not burn!)
Place buckwheat in a pot with the water and a pinch of sea salt. Put on the lid and cook on a medium flame until it boils, then reduce to a minimum flame and simmer for 30 minutes until all the water has gone.
Add some oil to a frying pan, add the onions and sauté until the onions are translucent and soft.
Add the thyme and stir for a couple of minutes.
Mix the onion, thyme and 1 tsp miso with the cooked buckwheat. Taste and adjust seasonings if necessary. While the buckwheat mixture is still warm, form into sausage-shaped croquettes.
Pan fry croquettes until they are golden brown all over. This quantity of buckwheat will make about 8 croquettes.

Beetroot sauce

Sauté the diced onions and garlic with some olive oil and a pinch of sea salt until soft and translucent.
Add the carrots, herbs, dulse and a small amount of water. Cover and simmer for 30 minutes until the carrots are soft, taking care not to let the water dry out completely (it will stick and burn otherwise).
Add the beetroot and blend all the vegetables, adding some umeboshi vinegar and apple juice concentrate to taste. Serve hot.

For information and practical tuition on cooking with whole grains, why not come along to a Cooking for Health class on Cooking with Whole Foods, in Somerset, UK, with nutrition consultant and healthy cookery teacher, Dr Jane Philpott.

Cooking and storage of fats

2009-02-28T08:31:00.008Z

Polyunsaturated oils are easily damaged by heat, not only increasing the risk of trans fat production but also producing damaging substances called free radicals.

Free radicals are disruptive in the body and if in excess can damage not only our cell membranes but also the DNA (genes) in the cells. Free radicals contribute to the ageing process and an excess is strongly linked to all major degenerative disorders.

Free radicals are naturally produced in the body:

during exercise (excessive exercise can produce harmful quantities of free radicals)
during food “burning”
on exposure to radiation, e.g., ultraviolet from sunlight
when we get infections, to destroy invaders.

Early on in our evolution, we developed sophisticated methods to disarm free radicals before they could do much harm to the body.

Antioxidant nutrients like vitamin A, C, E, zinc and selenium help counteract the damage caused by free radicals in the body. Powerful plant chemicals (phytonutrients) found in darkly coloured fruit and vegetables also act as antioxidants in the body.

Eventually the production of free radicals outweighs the ability of our antioxidant systems to defend us, so we will age. However, a nutrient-rich diet combined with reducing intake of free radicals helps to protect against ageing and degenerative disease.

Free radicals are produced during all combustion processes (baking, frying, roasting, barbecuing and grilling). Cigarette smoke, burnt toast, petrol fumes and ionising radiation are other potent sources of free radicals.

To minimise the risks of damaging fats, polyunsaturated oils should not be heated above 200 degrees C. Most forms of cooking with oil involve temperatures higher than that, therefore it is better to cook with monounsaturated oils, such as olive or canola oil. Polyunsaturated oils should be used cold (for example in salad dressings or home-made mayonnaise). Oils and fats should not be re-used as this increases the risk of free radical production and rancidity.

For storage, oils should always be kept in cool, dark places with as little contact with the air as possible. Dark, narrow bottles are best and if you only use small quantities, it is better to only have small bottles.

Similarly, high fat-content foods, such as nuts and seeds, should be kept in the cool and dark, preferably in air-tight containers.

Learn more about the different types of fat and their effects on our health at Cooking for Health courses held throughout the year in Somerset, UK.

How does what we eat affect how healthily we age? Which foods can help us enjoy decades of active, satisfying life and which foods do the opposite? The answers to these questions will be explored at a Cooking for Health class focused on the Fundamentals of Healthy Eating - Eating for Healthy Longevity.

In this class, we learn about our bodies’ nutritional needs, the evolution of the modern diet and its influence on human health. We look at societies in the world with exceptionally high numbers of healthy elders and learn how to apply their dietary secrets to our own lives.

The class involves 100% hands-on practical cooking in a small, supervised group, combined with teaching of up-to-date information and research findings on the effects of diet on health. Clear, easy-to-follow presentations and handouts are provided with plenty of opportunity for questions and discussion.

Mediterranean diet has beneficial effects on women's bone health

2009-02-26T12:34:00.005Z

A study from the Harokopio University of Athens (Greece) suggests that adherence to a dietary pattern close to the Mediterranean diet, with high consumption of fish and olive oil and low red meat intake, has a significant impact in women skeletal health.

Results suggest that this eating pattern could have bone-preserving properties throughout adult life.

Diet is one of the modifiable factors for the development and maintenance of bone mass. The nutrients of most obvious relevance to bone health are calcium and phosphorus because they compose roughly 80% to 90% of the mineral content of bone; protein, other minerals and vitamins are also essential in bone preservation.

Traditional analysis has focused on the relation between a specific nutrient (e.g. calcium) and bone health. But, researchers of the Harokopio University of Athens, Greece, carried out a study in two hundred twenty adult Greek women, which is valuable for the understanding of the effect of meals, consisting of several food items, in skeletal mass.

Scientists examined whether adherence to the Mediterranean Diet, rich in plant foods and olive oil, low in meat and dairy products, and with moderate intake of alcohol, or other dietary patterns, have any significant impact on bone mass maintenance in adult Greek women. They determined that adherence to a dietary pattern with some of the features of the Mediterranean diet, i.e., rich in fish and olive oil and low in red meat and products, is positively associated with the indices of bone mass.

These results suggest that this eating pattern could have bone-preserving properties throughout adult life.

Are you struggling with hot flushes, mood swings, depression, osteoporosis, infertility, breast or prostate disease, or simply want to protect yourself from developing these symptoms? Learn more about the factors affecting your hormonal health and how to protect yourself from the adverse effects of hormone imbalance at a Cooking for Health class on Balancing Hormones Naturally.

We will explore what hormones are; how they interact with each other and with mood-regulating chemicals in the body; the rise in hormonal health problems; hormone-disrupting chemicals; what to eat and what to avoid in order to balance hormones naturally; and how to cook with natural ingredients that support our hormone system.

Reference

Kontogianni et al. Association between dietary patterns and indices of bone mass in a sample of Mediterranean women. Nutrition, 2009; 25 (2): 165

Sea vegetables - nature's secret for healthy longevity?

2009-02-25T12:54:00.009Z

The health benefits of consuming seaweed were recognised over three thousand years ago, particularly in Asia, where marine algae are still prized for their nutritional content. The vast majority of marine algae are edible, with only a few tropical species being poisonous. Some species, however, are specially selected for their appealing flavour, texture or culinary versatility; these include dulse (Palmaria palmata), nori (Porphyra tenera), sea lettuce (Ulva lactuca) kombu (Laminaria japonica), wakame (Undaria pinnatifida), arame (Eisenia bicyclis), hijiki (Hizikia fusiforme) and agar-agar (Sphaerococcus euchema).

Sea vegetables are low in fat, low in calories and rich in essential minerals, vitamins and protein. The mineral content of seaweeds is very significant and is likely to explain many of their beneficial effects on health. Seaweeds provide all of the 56 minerals and trace minerals required for the body’s physiological functions. Indeed, they contain 10 to 20 times the minerals of land plants and an abundance of vitamins and other elements necessary for metabolism. The modern diet is severely depleted of minerals due to a general decline in soil and crop mineral content, and to refining and processing which strips food of minerals and other vital nutrients. Thus, addition of seaweed into the diet is very important to ensure adequate intake of minerals, which are in a highly assimilable form because they are integrated into living plant tissue. Sea vegetables are especially useful for vegetarians and those abstaining from dairy foods because of their high levels of calcium, iron and iodine.

In addition to minerals, seaweeds contain vitamins A, B, C, and E, and Porphyra species are reported to contain vitamin D. Moreover, some seaweeds contain what appears to be vitamin B12, which is normally found only in animal products.

Seaweeds contain 50 to 60% polysaccharides, notably cell wall structural polysaccharides that are extracted by the hydrocolloid industry. Despite this large quantity of carbohydrate, sea vegetables add few calories to the diet; this is because much of their starch consists of a substance called algin. Alginates are not easily digested by the body, acting like soft fibre, soothing and adding bulk to the digestive tract. Scientific studies have shown that alginates inhibit absorption of toxic metals and radioactive isotopes such as strontium-90 in the digestive tract. All sea vegetables contain significant amounts of protein, sometimes as much as 48%.

Lipids represent only 1-5 % of algal dry matter and show an interesting polyunsaturated fatty acid composition, particularly regarding omega 3 and omega 6 acids which are concentrated in the galactolipid fractions.

Sea vegetables have traditionally been used in Asia to treat cancer, heart disease and thyroid problems. Other medicinal uses are currently being investigated. Scientific research aimed at
explaining the positive effects of seaweeds on health is in progress. Some key findings related to breast cancer, heart disease, thyroid problems, immune function, inflammation, and anti-bacterial and anti-viral activity are reviewed in a peer-reviewed paper by Jane Philpott MA (Oxon), MSc, PhD in the Nutrition Practitioner Journal. The paper also includes practical information on how to prepare and cook nori, arame, dulse, kombu, wakame, hijiki and agar-agar is given, as well as some recipes.

For information and practical tuition in cooking and eating sea vegetables, come to a Cooking for Health course, held throughout the year in Somerset, UK.

An apple a day may keep breast cancer away

2009-02-24T22:29:00.000Z

Six studies published in the past year by a Cornell researcher add to growing evidence that an apple a day -- as well as daily helpings of other fruits and vegetables -- can help keep the breast-cancer doctor away.

In one of his recent papers, published in the Journal of Agricultural and Food Chemistry (57:1), Rui Hai Liu, Cornell associate professor of food science and a member of Cornell's Institute for Comparative and Environmental Toxicology, reports that fresh apple extracts significantly inhibited the size of mammary tumours in rats -- and the more extracts they were given, the greater the inhibition.

"We not only observed that the treated animals had fewer tumours, but the tumours were smaller, less malignant and grew more slowly compared with the tumors in the untreated rats," said Liu, pointing out that the study confirmed the findings of his preliminary study in rats published in 2007.

In his latest study, for example, he found that a type of adenocarcinoma -- a highly malignant tumour and the main cause of death of breast-cancer patients, as well as of animals with mammary cancer -- was evident in 81 percent of tumors in the control animals. However, it developed in only 57 percent, 50 percent and 23 percent of the rats fed low, middle and high doses of apple extracts (the equivalent of one, three and six apples a day in humans), respectively, during the 24-week study.

"That reflects potent anti-proliferative [rapid decrease] activity," said
Liu.

The studies highlight the important role of phytochemicals, known as phenolics or flavonoids, found in apples and other fruits and vegetables. Of the top 25 fruits consumed in the United States, Liu reported in the same journal (56:18) that apples provide 33 percent of the phenolics that Americans consume annually.In a study of apple peel published in the same journal (56:21), Liu reported on a variety of new phenolic compounds that he discovered that also have "potent antioxidant and anti-proliferative activities" on tumours. And in yet another study in the same journal (56:24), he reported on his discovery of the specific modulation effects that apple extracts have on cell cycle machinery. Recently, Liu's group also reported the finding that apple phytochemicals inhibit an important inflammation pathway (NFkB) in human breast cancer cells.

Breast cancer is the most frequently diagnosed invasive cancer and the second leading cause of cancer deaths in women in the United States, said Liu.

"These studies add to the growing evidence that increased consumption of fruits and vegetables, including apples, would provide consumers with more phenolics, which are proving to have important health benefits. I would encourage consumers to eat more and a wide variety of fruits and vegetables daily."

For imaginative ideas and practical tuition in how to incorporate more fruit and vegetables in your diet, come along to a Cooking for Health course, held throughout the year in Somerset, UK.

Lowering cholesterol may reduce prostate cancer risk

2009-02-24T17:54:00.000Z

High cholesterol not only leads to atherosclerosis and heart disease, but may also contribute to cancer growth and progression. Prostate cancer is the most common non-skin cancer in the United States, affecting approximately 1 in 6 men. Prostate tumours accumulate high levels of cholesterol, and tumour incidence correlates with eating a high fat/high cholesterol diet "Western" diet. In addition, prostate tumour progression has been linked to serum cholesterol levels.

To examine the role of high cholesterol in prostate cancer, Dr. Keith Solomon and colleagues fed mice a high fat/high cholesterol "Western" diet. They found that high cholesterol levels promoted tumour growth and that Ezetimibe (Zetia™), which blocks the absorption of cholesterol from the intestine, could prevent this increased tumour growth. Ezetimibe also blocked a cholesterol-mediated increase in angiogenesis, the growth of new blood vessels required for tumor progression. These data suggest that reducing cholesterol levels may inhibit prostate cancer growth specifically by inhibiting tumour angiogenesis.

The article from Solomon et al suggests "that cholesterol reduction, which is routinely accomplished pharmacologically in humans, may reduce angiogenesis, ultimately leading to less aggressive tumors." "Lowering cholesterol levels whether through diet, exercise, or the use of safe cholesterol-lowering drugs is known to provide a substantial benefit to patients—in the future it may be possible to add reduced risk of serious prostate cancer to that list of benefits" says Solomon. "We are in the process of working with clinicians to translate these findings into potential human studies. If we can demonstrate the effects noted in our pre-clinical studies in human patients we may be save lives and improve the quality of life," adds Dr. Michael Freeman, senior author of the study.

Diets rich in whole grains, pulses, vegetables, fruit, nuts and seeds, and low in animal products, are low in cholesterol. Learn how to lower cholesterol naturally at Cooking for Health classes held throughout the year in Somerset, UK.

Reference

Solomon et al. Ezetimibe Is an Inhibitor of Tumor Angiogenesis. American Journal Of Pathology, 2009; 174 (3): 1017