Ingredients
1 lb. tofu
1/4 c. lemon juice
1/4 c. tamari sauce
6 T. water
1/4 c. tomato paste
2 T. honey
1 tsp. ginger
4 cloves of garlic
8 scallions, minced
1 green & 1 red bell pepper, sliced in strips
1 lb. mushrooms
1 c. toasted cashews
Instructions
Cut tofu into small cubes; set aside. Combine lemon juice, tamari, water, tomato paste, honey, ginger, and garlic; mix until well blended.
Add tofu to this marinade, stir gently, and let marinate for several hours (or overnight). Stir-fry scallions, bell peppers, and mushrooms in 2 tsp. of oil. After several minutes, add tofu with all the marinade. Lower heat, continue to stir-fry until everything is hot and bubbly. Remove from heat and stir in cashews. Serve over rice.
* 1/2 kilo beef (round or sirloin cut) cut into cubes (for a more traditional kare kare, use cleaned beef tripe instead of beef)
* 1/2 kilo oxtail, cut 2 inch long
* 3 cups of peanut butter
* 1/4 cup grounded toasted rice
* 1/2 cup cooked bagoong alamang (anchovies)
* 2 pieces onions, diced
* 2 heads of garlic, minced
* 4 tablespoons atsuete oil
* 4 pieces eggplant, sliced 1 inch thick
* 1 bundle Pechay (Bok choy) cut into 2 pieces
* 1 bundle of sitaw (string beans) cut to 2″ long
* 1 banana bud, cut similar to eggplant slices, blanch in boiling water
* 1/2 cup oil
* 8 cups of water
* Salt to taste
Instructions:
* In a stock pot, boil beef and oxtails in water for an hour or until cooked. Strain and keep the stock.
* In a big pan or wok, heat oil and atsuete oil.
* Sauté garlic, onions until golden brown, then add the stock, toasted rice, beef, oxtail and peanut butter. Bring to a boil and simmer for 15 minutes. Salt to taste.
* Add the eggplant, string beans, pechay and banana bud. Cook the vegetables for a few minutes – Do not overcook the vegetables.
* Serve with bagoong on the side and hot plain rice.
* 1 kilo beef, cut into 1 1/2″ x 1 1/2″ cubes
* 8 potatoes cut the same size as the beef
* 1 bundle Pechay (Bok choy) cut into 2 pieces
* 1 small cabbage, quartered
* 5 onions, diced
* 1 head garlic, minced
* 4 tablespoons of patis (fish sauce)
* 3 tablespoons of cooking oil
* 10 corns of black pepper
* 1 liter of water
* Salt and pepper to taste
Instructions:
* In a big casserole, heat oil and sauté the garlic and onions.
* Add water, the beef, black pepper and patis. Bring to a boil then simmer for 1 hour or until the beef is tender.
* Add the potatoes. Continue to simmer until potatoes are cooked.
* Add the cabbage then the pechay. Do not over cook the vegetables.
* Salt and pepper to taste.
* Serve steaming hot in a bowl and plain white rice.
Cooking Tips:
You can substitute the beef with chicken (chicken stew) or pork (pork stew) for variety.
1 cabbage, shredded
3 carrots, grated
2 capsicums
3 onions
4 stalks of celery
1 cup of sugar
1 cup of red wine vinegar
3/4 cup of olive oil
1 teaspoon of salt
1 teaspoon of mustard
1 teaspoon of celery seed
Directions:
IMPORTANT! When handling the capsicums ALWAYS wear rubber gloves.
In a deep bowl, add the cabbage and carrots. Dice the remaining vegetables & mix into the cabbage and carrots.
Sprinkle the sugar over the vegetables.
In a medium sized pot, bring the oil, vinegar, mustard, salt and celery seed to a boil. Pour this hot liquid over the vegetable mixture. DO NOT STIR!
Allow it to cool, then cover and store in the refrigerator for 24 hours.
Pour off the excess liquid before serving.
It is a mistake to suppose that any room, however small and unpleasantly situated, is “good enough” for a kitchen. This is the room where housekeepers pass a great portion of their time, and it should be one of the brightest and most convenient rooms in the house; for upon the results of no other department depend so greatly the health and comfort of the family as upon those involved in this ‘household workshop’.
Every kitchen should have windows on two sides of the room, and the sun should have free entrance through them; the windows should open from the top to allow a complete change of air, for light and fresh air are among the chief essentials to success in all departments of the household. Good drainage should also be provided, and the ventilation of the kitchen ought to be even more carefully attended to than that of a sleeping room. The ventilation of the kitchen should be so ample as to thoroughly remove all gases and odors, which, together with steam from boiling and other cooking processes, generally invade and render to some degree unhealthful every other portion of the house.
There should be ample space for tables, chairs, range, sink, and cupboards, yet the room should not be so large as to necessitate too many steps. Undoubtedly much of the distaste for, and neglect of, “housework,” so often deplored, arises from unpleasant surroundings. If the kitchen be light, airy, and tidy, and the utensils bright and clean, the work of compounding those articles of food which grace the table and satisfy the appetite will be a pleasant task.
It is desirable, from a sanitary standpoint, that the kitchen floor be made impervious to moisture; hence, concrete or tile floors are better than wooden floors. Cleanliness is the great desideratum, and this can be best attained by having all woodwork in and about the kitchen coated with polish; substances which cause stain and grease spots, do not penetrate the wood when polished, and can be easily removed with a damp cloth.
The elements of beauty should not be lacking in the kitchen. Pictures and fancy articles are inappropriate; but a few pots of easily cultivated flowers on the window ledge or arranged upon brackets about the window in winter, and a window box arranged as a jardiniere, with vines and blooming plants in summer, will greatly brighten the room, and thus serve to lighten the task of those whose daily labor confines them to the precincts of the kitchen.
The kitchen furniture.
cooking purposes.
One of the most indispensable articles of furnishing for a well-appointed kitchen, is a sink; however, a sink must be properly constructed and well cared for, or it is likely to become a source of great danger to the health of the inmates of the household. The sink should if possible stand out from the wall, so as to allow free access to all sides of it for the sake of cleanliness. The pipes and fixtures should be selected and placed by a competent plumber.
Great pains should be taken to keep the pipes clean and well disinfected. Refuse of all kinds should be kept out. Thoughtless housekeepers and careless domestics often allow greasy water and bits of table waste to find their way into the pipes. Drain pipes usually have a bend, or trap, through which water containing no sediment flows freely; but the melted grease which often passes into the pipes mixed with hot water, becomes cooled and solid as it descends, adhering to the pipes, and gradually accumulating until the drain is blocked, or the water passes through very slowly. A grease-lined pipe is a hotbed for disease germs.
Teachingchildren to eat healthily is not just a matter of pressuring them into eat good meals now and then. It is a long-term goal that will stay with them their entire lives, if taught properly. Healthy eating should not be about deprivation or dieting – it is about making the right choices to ensure that the foods a child eats are nutrient-dense and satisfying.
The best soups are made with a blending of many flavors. Don't be afraid of experimenting with them. Where you make one mistake you will be surprised to find the number of successful varieties you can produce. If you like a spicy flavor, try two or three cloves, or all spice, or bay leaves. All soups are improved by a dash of onion, unless it is the white soups, or purees from chicken, veal, fish, etc. In these celery may be used.
In nothing so well as soups can a housekeeper be economical of the odds and ends of food left from meals. One of the best cooks was in the habit of saving everything, and announced one day, when her soup was especially praised, that it contained the crumbs of gingerbread from her cake box!
Creamed onions left from a dinner, or a little stewed corn or tomatoes, potatoes fried or mashed, a few baked beans--even a small dish of apple sauce--have often added to the flavor of soup. Of course, all good meat gravies, or bones from roast or fried meats, can be added to the contents of your stock kettle. A little butter is always needed in tomato soup.
Stock is regularly prepared by taking fresh meat (cracking the bones and cutting the meat into small pieces) and covering it with cold water. Put it over the fire and simmer or boil gently until the meat is very tender. Some cooks say, allow an hour for each pound of meat. Be sure to skim carefully. When done take out meat and strain your liquid. It will frequently jelly, and will keep in a cold place for several days, and is useful for gravies, as well as soups.
Cooking healthy for your family is important for everyone. Not only will you be eating healthy meals, but your children will learn a lot from eating healthy. They will get to experience healthy foods that they may have not even tried before, or wanted to. They will learn how to cook healthy meals so that they can pass down this tradition to their own children in the future. They will also come to enjoy healthy meals better than junk or foods that are bad for them.
Cooking healthy meals for your family will give everyone the energy they need for a full day, give them better concentration and focus, and help them do well in life. This will not deprive your family in any way. You will all be getting the proper nutrients you need without completely passing on all treats. Eating healthy is important for your health not just now, but for the future as well. Studies have shown that eating healthy can help to reduce the risks of various ailments, heart disease, stroke, and many cancers. You can help your family lead a healthier life by cooking healthy meals.
Guidelines For Healthy Cooking
1) Use Plenty of Fruits And Vegetables: Fruits and vegetables are often overlooked in today?””s diet. However, fruits and vegetables are very important because they have vitamins, minerals and even antioxidants to keep you healthy, strong and help you fight illnesses. It is important to use fresh ingredients when cooking. Do not overcook your vegetables, as this will take out some of the nutritional value of them. Consider serving your vegetables raw or just blanch them (boil for about 5 minutes). Kids will especially love blanched veggies because it brings out their colors and makes them a little bit softer. Blanching doesn?””t take out nutrients because you are only boiling them for 5 minutes. Just wait for the water to boil and place the veggies in. Put them on ice after the 5 minutes to stop the cooking process. You may also want to serve fruits with dinnertime as well. Most people don?””t and that is why most people don?””t get enough fruit in their daily diet. Serve a fruit and veggie with each meal.
2) Stick To Lean Meats And Fish: Lean meats and fish are an important part of your diet. However, too much meat can actually cause health problems. This is why adding fish to at least two meals a week can increase your health. Lean meats are better for you because they have less fat and sometimes less cholesterol than the other meats. Look for lean meats in your grocery store. Don?””t be afraid to experiment with different types of fish: salmon, tuna steaks, haddock, cod, etc. Fish has important fatty acids that are excellent for your body and mind.
3) Watch The Fat You Use: Try to wean off of real butter and other fatty foods. If you must use real butter remember that just one tab of it a day is enough no more. There are other options to choose from than just butter or lard. Add some of these items to your kitchen and your meals: olive oil, avocado, vegetable oil, butter spread made from olive oil, etc. You can also try using spices for your meals instead of fats. Try balsamic vinegar on your salad instead of salad dressing, or vinegar and olive oil. These can make great alternatives to other fatty foods.
4) What You Drink Counts Too! Do not forget about what you drink. As adults, we tend to not pay any attention to what we choose for beverages. A simple can of soda can have a lot of calories, sodium, sugar, and more in it. It doesn?””t really matter if it is diet or not. It is still unhealthy. Cut down on drinks like soda, juices, coffee, and tea. You can healthily have coffee and tea about two times a day that?””s two cups a day, especially if you use sugar and cream. Try using lemon in your tea instead of honey or sugar. The best thing to drink is water. Always try to choose water over any other drink. Kids should not have more than two cups of juice a day because of the sugar. Make sure they get water everyday and you too!
5) Treats In Moderation Are Ok: This is not a fad diet. This is a lifestyle change for you and your family. Yes, you can have treats in moderation. Have something every once in a while.
It is not enough that good and proper food material be provided; it must have such preparation as will increase and not diminish its alimentary value. The unwholesomeness of food is quite as often due to bad cookery as to improper selection of material. Proper cookery renders good food material more digestible. When scientifically done, cooking changes each of the food elements, with the exception of fats, in much the same manner as do the digestive juices, and at the same time it breaks up the food by dissolving the soluble portions, so that its elements are more readily acted upon by the digestive fluids. Cookery, however, often fails to attain the desired end; and the best material is rendered useless and unwholesome by a improper preparation. It is rare to find a table, some portion of the food upon which is not rendered unwholesome either by improper preparatory treatment, or by the addition of some deleterious substance. This is doubtless due to the fact that the preparation of food being such a commonplace matter, its important relations to health, mind, and body have been overlooked, and it has been regarded as a menial service which might be undertaken with little or no preparation, and without attention to matters other than those which relate to the pleasure of the eye and the palate. With taste only as a criterion, it is so easy to disguise the results of careless and improper cookery of food by the use of flavors and condiments, as well as to palm off upon the digestive organs all sorts of inferior material, that poor cookery has come to be the rule rather than the exception. Methods of cooking.
Cookery is the art of preparing food for the table by dressing, or by the application of heat in some manner. A proper source of heat having been secured, the next step is to apply it to the food in some manner. The principal methods commonly employed are roasting, broiling, baking, boiling, stewing, simmering, steaming, and frying. Roasting is cooking food in its own juices before an open fire. Broiling, or grilling, is cooking by radiant heat. This method is only adapted to thin pieces of food with a considerable amount of surface. Larger and more compact foods should be roasted or baked. Roasting and broiling are allied in principle. In both, the work is chiefly done by the radiation of heat directly upon the surface of the food, although some heat is communicated by the hot air surrounding the food. The intense heat applied to the food soon sears its outer surfaces, and thus prevents the escape of its juices. If care be taken frequently to turn the food so that its entire surface will be thus acted upon, the interior of the mass is cooked by its own juices. Baking is the cooking of food by dry heat in a closed oven. Only foods containing a considerable degree of moisture are adapted for cooking by this method. The hot, dry air which fills the oven is always thirsting for moisture, and will take from every moist substance to which it has access a quantity of water proportionate to its degree of heat. Foods containing but a small amount of moisture, unless protected in some manner from the action of the heated air, or in some way supplied with moisture during the cooking process, come from the oven dry, hard, and unpalatable. Boiling is the cooking of food in a boiling liquid. Water is the usual medium employed for this purpose. When water is heated, as its temperature is increased, minute bubbles of air which have been dissolved by it are given off. As the temperature rises, bubbles of steam will begin to form at the bottom of the vessel. At first these will be condensed as they rise into the cooler water above, causing a simmering sound; but as the heat increases, the bubbles will rise higher and higher before collapsing, and in a short time will pass entirely through the water, escaping from its surface, causing more or less agitation, according to the rapidity with which they are formed. Water boils when the bubbles thus rise to the surface, and steam is thrown off. The mechanical action of the water is increased by rapid bubbling, but not the heat; and to boil anything violently does not expedite the cooking process, save that by the mechanical action of the water the food is broken into smaller pieces, which are for this reason more readily softened. But violent boiling occasions an enormous waste of fuel, and by driving away in the steam the volatile and savory elements of the food, renders it much less palatable, if not altogether tasteless. The solvent properties of water are so increased by heat that it permeates the food, rendering its hard and tough constituents soft and easy of digestion. The liquids mostly employed in the cooking of foods are water and milk. Water is best suited for the cooking of most foods, but for such farinaceous foods as rice, macaroni, and farina, milk, or at least part milk, is preferable, as it adds to their nutritive value. In using milk for cooking purposes, it should be remembered that being more dense than water, when heated, less steam escapes, and consequently it boils sooner than does water. Then, too, milk being more dense, when it is used alone for cooking, a little larger quantity of fluid will be required than when water is used. Steaming, as its name implies, is the cooking of food by the use of steam. There are several ways of steaming, the most common of which is by placing the food in a perforated dish over a vessel of boiling water. For foods not needing the solvent powers of water, or which already contain a large amount of moisture, this method is preferable to boiling. Another form of cooking, which is usually termed steaming, is that of placing the food, with or without water, as needed, in a closed vessel which is placed inside another vessel containing boiling water. Such an apparatus is termed a double boiler. Food cooked in its own juices in a covered dish in a hot oven, is sometimes spoken of as being steamed or smothered. Stewing is the prolonged cooking of food in a small quantity of liquid, the temperature of which is just below the boiling point. Stewing should not be confounded with simmering, which is slow, steady boiling. The proper temperature for stewing is most easily secured by the use of the double boiler. The water in the outer vessel boils, while that in the inner vessel does not, being kept a little below the temperature of the water from which its heat is obtained, by the constant evaporation at a temperature a little below the boiling point. Frying, which is the cooking of food in hot fat, is a method not to be recommended Unlike all the other food elements, fat is rendered less digestible by cooking. Doubtless it is for this reason that nature has provided those foods which require the most prolonged cooking to fit them for use with only a small proportion of fat, and it would seem to indicate that any food to be subjected to a high degree of heat should not be mixed and compounded largely of fats.
Far too often people overlook the importance of using the proper tools when cooking fine meals. While there is nothing in the world that can quite compare to cooking with the finest and freshest of ingredients, these things can only be enhanced by making use of the perfect tools for the job at hand. When it comes to pots and pans and skillets you should keep in mind that conductivity is of extreme importance. You should also select pots and pans that are made of a heavier gauge. This allows your pans to heat evenly avoiding hot spots, which can lead to food that may ‘stick’ to your pan or scorch during the cooking process. This means that simply stopping in at your local mass market retailer and purchasing any old set of pots and pans is probably not the best course of action for the best possible quality in your kitchen.
Kitchen knives are also important ingredients in the kitchens of today. If you plan to prepare many meals in your kitchen, then the quality of your knives is of the utmost importance. Your knives are an investment you shouldn’t have to make too often in your lifetime. For this reason, select a really good set and be prepared to make a sizeable investment in your knives. You will never understand, unless you’ve tried to prepare foods with knives of inferior quality, just how important it is to purchase good quality and well-balanced knives for your kitchen. You should also try the handles in your hand to see how comfortable they feel before purchasing a set of knives. If you do a lot of chopping and cutting during your meal preparation and cooking you will want to make sure that the knives you are using feel comfortable in your hands.
If you are like me and plan on cooking a great deal of meat then you should also invest in a jacquard. This useful tool helps not only when it comes to tenderizing rather rough and tumble cuts of meat but also pierces the surface so that rubs and marinades can penetrate for a more flavorful experience. This is by far one of my favorite kitchen gadgets and it isn’t a sizeable investment for the added value it provides to meals.
A good quality grater is another tool that no kitchen should be complete without. There are many who feel that with all the pre shredded cheese products on the market today this tool is obsolete but nothing could be further from the truth. First of all, pre grated and pre packaged cheese simply doesn’t touch the quality of flavor that freshly grated cheese provides. Second, cheese isn’t the only thing that these graters are useful for grating. Graters are excellent tools for grating citrus fruits, spices, garlic, chocolate, and even onions. If you do a good deal of baking in addition to your cooking you should not overlook the value of having a quality grater in your kitchen.
Of course there are many more cooking tools than I could possibly mention here. Those mentioned above simply happen to be among my personal favorites. There are all kinds of appliances that in my humble opinion no kitchen is truly complete without. In addition to these great appliances there are many tools that are simple matters of preference. Do you peel enough potatoes to warrant a special device for doing so or do you simply opt to purchase an ergonomically designed potato peeler and peel them by hand? There are no one size fits all answers when it comes to kitchen tools and many of us are often limited by serious budget constraints and restrictions. My best advice if this is the situation for you is to purchase the best possible quality you can afford and build from there. Even if it means replacing one pot or knife at a time until you can manage a complete set of superior quality cooking tools you will find it well worth the price you’ve paid in the long run
500gpigs head, cleaned and deboned
2tbspminced garlic
75 mlsoy sauce
125 mlvinegar
1 bay leaf
1 tbsp salt
1 tsp ground pepper
oil for frying
2 tbspchopped spring onions
Sauce:
150 gcooked chicken liver
125 mlvinegar
60 mlfresh calamansi juice
2 tbsp chopped chili pepper
1 tsp ground black pepper
1 tsp salt
Procedure:
Place meat, garlic, garlic, soy sauce, vinegar, bayleaf, salt and pepper in a casserole and add 1.25 liters of water. Bring to a boil, then lower hear and leave to simmer for 2 hours or until meat is tender.
Remove the meat and cut into 5 mm slices then broil for one minute on each side. Deep fry in hot oil until crispy. Drain the meat on absorbent paper and chop coarsely. Then add sauce and mix well. Transfer to a dish and sprinkle with finely chopped spring onions.
To make sauce: Mash the chicken liver with vinegar and calamansi juice to a coarse paste. Add the chili, salt and pepper and blend thoroughly.
The purposes of food are to promote growth, to supply force and heat, and to furnish material to repair the waste which is constantly taking place in the body. Every breath, every thought, every motion, wears out some portion of the delicate and wonderful house in which we live. Various vital processes remove these worn and useless particles; and to keep the body in health, their loss must be made good by constantly renewed supplies of material properly adapted to replenish the worn and impaired tissues. This renovating material must be supplied through the medium of food and drink, and the best food is that by which the desired end may be most readily and perfectly attained. The great diversity in character of the several tissues of the body, makes it necessary that food should contain a variety of elements, in order that each part may be properly nourished and replenished.
The various elements found in food are the following: Starch, sugar, fats, albumen, mineral substances, indigestible substances.
The digestible food elements are often grouped, according to their chemical composition, into three classes; vis., carbonaceous, nitrogenous, and inorganic. The carbonaceous class includes starch, sugar, and fats; the nitrogenous, all albuminous elements; and the inorganic comprises the mineral elements.
Starch is only found in vegetable foods; all grains, most vegetables, and some fruits, contain starch in abundance. Several kinds of sugar are made in nature’s laboratory; cane, grape, fruit, and milk sugar. The first is obtained from the sugar-cane, the sap ofmaple trees, and from the beet root. Grape and fruit sugars are found in most fruits and in honey. Milk sugar is one of the constituents of milk. Glucose, an artificial sugar resembling grape sugar, is now largely manufactured by subjecting the starch ofcorn or potatoes to a chemical process; but it lacks the sweetness of natural sugars, and is by no means a proper substitute for them. Albumen is found in its purest, uncombined state in the white of an egg, which is almost wholly composed of albumen. It exists, combined with other food elements, in many other foods, both animal and vegetable. It is found abundant in oatmeal, and to some extent in the other grains, and in the juices of vegetables. All natural foods contain elements which in many respects resemble albumen, and are so closely allied to it that for convenience they are usually classified under the general name of “albumen.” The chief of these is gluten, which is found in wheat, rye, and barley. Casein, found in peas, beans, and milk, and the fibrin of flesh, are elements of this class.
Fats are found in both animal and vegetable foods. Of animal fats, butter and suet are common examples. In vegetable form, fat is abundant in nuts, peas, beans, in various of the grains, and in a few fruits, as the olive. As furnished by nature in nuts, legumes, grains, fruits, and milk, this element is always found in a state of fine subdivision, which condition is the one best adapted to its digestion. As most commonly used, in the form of free fats, as butter, lard, etc., it is not only difficult of digestion itself, but often interferes with the digestion of the other food elements which are mixed with it. It was doubtless never intended that fats should be so modified from their natural condition and separated from other food elements as to be used as a separate article of food. The same may be said of the other carbonaceous elements, sugar and starch, neither of which, when used alone, is capable of sustaining life, although when combined in a proper and natural manner with other food elements, they perform a most important part in the nutrition of the body. Most foods contain a percentage of the mineral elements. Grains and milk furnish these elements in abundance. The cellulose, or woody tissue, of vegetables, and the bran of wheat, are examples of indigestible elements, which although they cannot be converted into blood in tissue, serve an important purpose by giving bulk to the food. With the exception of gluten, none of the food elements, when used alone, are capable of supporting life. A true food substance contains some of all the food elements, the amount of each varying in different foods.
Uses of the food elements. Concerning the purpose which these different elements serve, it has been demonstrated by the experiments of eminent physiologists that the carbonaceous elements, which in general comprise the greater bulk of the food, serve three purposes in the body; 1. They furnish material for the production of heat; 2. They are a source of force when taken in connection with other food elements; 3. They replenish the fatty tissues of the body. Of the carbonaceous elements, starch, sugar, and fats, fats produce the greatest amount of heat in proportion to quantity; that is, more heat is developed from a pound of fat than from an equal weight of sugar or starch; but this apparent advantage is more than counterbalanced by the fact that fats are much more difficult of digestion than are the other carbonaceous elements, and if relied upon to furnish adequate material for bodily heat, would be productive of much mischief in overtaxing and producing disease of the digestive organs. The fact that nature has made a much more ample provision of starch and sugars than of fats in man’s natural diet, would seem to indicate that they were intended to be the chief source of carbonaceous food; nevertheless, fats, when taken in such proportion as nature supplies them, are necessary and important food elements. The nitrogenous food elements especially nourish the brain, nerves, muscles, and all the more highly vitalized and active tissues of the body, and also serve as a stimulus to tissue change. Hence it may be said that a food deficient in these elements is a particularly poor food. The inorganic elements, chief of which are the phosphates, in the carbonates of potash, soda, and lime, aid in furnishing the requisite building material for bones and nerves.
Proper combinations of foods.
While it is important that our food should contain some of all the various food elements, experiments upon both animals and human beings show it is necessary that these elements, especially the nitrogenous and carbonaceous, be used in certain definite proportions, as the system is only able to appropriate a certain amount of each; and all excess, especially of nitrogenous elements, is not only useless, but even injurious, since to rid the system of the surplus imposes an additional task upon the digestive and excretory organs. The relative proportion of these elements necessary to constitute a food which perfectly meets the requirements of the system, is six of carbonaceous to one of nitrogenous. Scientists have devoted much careful study and experimentation to the determination of the quantities of each of the food elements required for the daily nourishment of individuals under the varying conditions of life, and it has come to be commonly accepted that of the nitrogenous material which should constitute one sixth of the nutrients taken, about three ounces is all that can be made use of in twenty-four hours, by a healthy adult of average weight, doing a moderate amount of work. Many articles of food are, however, deficient in one or the other of these elements, and need to be supplemented by other articles containing the deficient element in superabundance, since to employ a dietary in which any one of the nutritive elements is lacking, although in bulk it may be all the digestive organs can manage, is really starvation, and will in time occasion serious results. It is thus apparent that much care should be exercised in the selection and combination of food materials. Such knowledge is of first importance in the education of cooks and housekeepers, since to them falls the selection of the food for the daily needs of the household; and they should not only understand what foods are best suited to supply these needs, but how to combine them in accordance with physiological laws.
Most parents would worry that if they keep their children from eating those fatty foods that they love, and only offer vegetables, that the children will starve, or have nutritionaldeficiencies. These parents feel that the kids will just not eat the food. If you think about it this way, how much nutrients are they receiving from the fatty, processed foods now? If their diet consists of French fries, mashed potatoes, apple sauce, chocolate pudding, and maybe chicken fingers, how could it be worse if you only offer fruits and vegetables? Sure, maybe they will demand to have the foods they like, and not eat. They will eventually get hungry and if you keep offering fruits and vegetables and do not give in, you will see that they will begin to enjoy it, especially if they see everyone else in the family eating healthier. Read more... ►How Can You Be Sure Your Children Are Getting The Nutrition They Need?
Author: Sandra Essex Food is very important. FOOD AND NUTRITION, a hand book that discusses the importance of having a proper diet states that “a good diet is the most basic human need� without sufficient food we would die.” That’s a fundamental truth we can easily appreciate when we take a look at those emaciated figures of starving men, women, and children who are denied this “most basic human need.” There are still others who are able to meet this need to a considerable degree but who are still seriously undernourished. On the other hand, there are many others who could eat well but who end up eating wrongly�consuming large doses ofjunk food that provide very little nourishment. This is why it has often been said that food is one of the most abused of our possessions. What constitutes a healthful diet? And what kind of adjustments can we make in our diet to ensure we are eating right? How can we take responsibility for our health and eat in a way that is likely to improve it?
The Essence of a Healthful Diet is basically about making good choices from the group of foods that are available where we live. For help in making healthy choices, the U.S. Department of Agriculture recommends the use of a four-tiered food guide pyramid. At the base of this pyramid are complex carbohydrates, made up of grain foods, such as bread, cereal, rice, and pasta. These foods form the foundation of what we can call a healthful diet. Following that (tiers two and three) are two equal sections, i.e. vegetables and fruits and protein sources. These groups also include forms of complex carbohydrates. Most of your daily diet should be selected from these three food groups. Finally, at the very top of the food pyramid is a small area that includes fats, oils, and sweets. These are categories of foods that provide very few nutrients, and so should be eaten sparingly. The recommendation is that most of your foods should be chosen from the bottom part of the pyramid, and that you choose fewer from the top. But rather than sticking to the same food items from each section of the pyramid, it is far better to experiment with a variety of foods within those sections. This is because each food has a different combination of nutrients and fiber. Some vegetables and fruits, for example, are good sources of vitamins A and C, while others are high in folic acid, calcium, and iron. A combination of these the various types will do your body a lot of good. Health experts advise that it is best to keep dietary-fat intake below 30 percent of total calories and saturated fat below 10 percent. You can do this without necessarily becoming a vegetarian and without having to totally abandon ALL the things you enjoy eating. How? Substitution is the key. Yes, Substitute foods low in total fat, saturated fat, and cholesterol for foods high in these types of fats. Opt for vegetable oil and soft margarine in place of animal fat, solid shortening, or ghee (a type of clarified butter popularly used in India). Also, avoid the use of such vegetable oils as palm oil and coconut oil, since they’re unusually high in saturated fats. And most importantly, you should drastically limit your consumption of commercially made bakery products, such as doughnuts, cakes, cookies, and pies, since these commonly contain saturated fats. Meat is a very important source of protein. And no one intends to suggest that you stay off meat altogether. Meat is actually listed in the same section of the Food Pyramid as poultry and fish. But note that fish, chicken, and turkey often contain less fat per serving than such meats as beef, lamb, and pork, depending on the cuts used and the method of preparation. In addition, hamburgers, hot dogs, bacon, and sausages are usually especially high in saturated fat. Many experts recommend limiting the amount of lean meat, fish, and poultry consumed per day to no more than six ounces. And although organ meats, such as liver, may have dietary benefits, they should however be consumed with discretion since they’re known to be high in cholesterol. Between regular meals many people delight in snacks, which often consist of potato chips, peanuts, cashews, cookies, candy bars, and the like. If you appreciate the value of a healthful diet, then you’d do well to replace these with low-fat snacks that include homemade popcorn (that has no added butter or salt), as well as fresh fruit, and raw vegetables like carrots, celery, and broccoli. Indeed, the efforts we put into taking good care of our body is one of the best investments we can ever make. A healthy diet is very important in this regard. It could mean the difference between either living healthily or battling one health problem after another, either now or later in life. As a Entrepreneur sometimes in our busy schedule we forget the importance of a healthy diet. So remember to eat balanced meals and exercise daily. If you would like more information on how you can prepare Healthy Meals visit 2yourgoodhealthrecipebook.com.
