What Types of Bread Are Called Wholemeal, Brown and Wheatgerm

People eat bread for centuries. Some years ago white bread was considered the most expensive and health-giving, but today we know that it is not so good for us. White bread is rather nutritious and is not good for people who's on diet. Wholemeal, brown and wheatgerm bread is much better for our health. But what kind of bread is it?

Today British people are eating much more brown bread than 20 or 30 years ago. The reasons for its rise in popularity are twofold. Firstly, it's now widely accepted that fibre is essential in a healthy diet; British are more health-conscious and they know that brown bread has a much higher fibre content than white. Secondly, they're putting a greater premium on taste, and good brown bread is rich in flavour. As a result they've come to believe that brown is beautiful.

Demand has spawned bewildering variety. In a recent survey, British counted more than 60 different types of brown loaf on offer (and that total doesn't include a piebald confection made by a Somerset baker, which is brown at one end and white at the other!)

Acknowledging that the wide choice of loaves presently available could easily be a recipe for confusion, the government has introduced three specific categories. Look out for these terms in the shops; don't be taken in by how brown the bread is - unfortunately, caramel colouring is perfectly legal.

Wholemeal If a loaf has 'wholemeal' in its name, the flour used must be made of wholewheat grain, with nothing removed. Wholemeal bread is the one that's naturally highest in fibre, containing around 8 1/2 %.

Brown Under the new regulations, 'brown' isn't just a generic term, it defines a loaf which may be made of a mixture of flours but which must contain around 5% of wheat fibre (sometimes known as bran), which is the brown covering of the grain, underneath the shell.

Wheatgerm Again, whatever the flour used, the baker must add a specific amount of nutritious wheatgerm, the vitamin-rich part of the grain. The fibre content of this loaf is around 4 1/2 %.

Although brown has become established as the most fashionable colour in the bakery, that's only part of the story. The more significant underlying trend is towards widely available, nutritious, freshly baked bread, brown or white, in a mouth-watering range of shapes, textures and flavours. Hot Bread counters in supermarkets and shops are now commonplace, and the small bakery is enjoying a remarkable revival.

Whether it's brown or white, good bread can be very versatile. Take that much underrated snack, the sandwich, for instance. You'd never know it to judge by the average British Rail buffet, but there's an infinity of fillings and toppings which can transform a loaf into a really different, tasty, cheap and wholesome family meal. And for connoisseurs of bread and butter pudding, we reveal the secrets of Anton Mosimann's definitive version, as served at the Dorchester.

酸梅酱蒸排骨

前面的步骤和豉汁蒸排骨一样,先不要用水洗,用适量的盐和生粉再加一点点清水拌匀腌半个小时,将腌过的排骨洗干净,用干净的毛巾包好拧干水份.

酸梅酱若干 将酸梅酱、糖、油、生粉、清水放入排骨里拌匀，如果想要用蒸排骨的汁捞饭，可以稍微多放一点水，将捞好的排骨放锅里隔水蒸十分钟便可。

洒上葱花，再滴几滴香油，大功告成！

又是一道谋杀白饭的菜 酸梅酱蒸排骨酸梅酱蒸排骨

Articles extracted from: http://www.hexu.org/diet-regimen/culinary/de-5.503.181731-SuanMei-PaiGu.html

Baechu-geotjeori Kimchi(배추 겉절이 김치)

Jeotgal

Salted and fermented seafood side dishes. Commonly used ingredients are clams, shrimps, oysters, and pollock roe.

Jeotgal refers to a salted fermented food. It is made by salting fish, shellfish, eggs of fish, fish flesh or fish innards to prevent the activations of saprogenic bacteria. Its fermentation process allows enzyme from seafood and microbes to decompose the fish or its parts, thereby making a distinctive taste and flavor of jeotgal. It originates from India, Vietnam and Thailand that are rich in marine products and relatively warm areas. People in these regions couldn’t store food because of hot weather and didn’t have any other choice but to throw away spoiled foods that were hunted, gathered and fished. They might have found that the wasted food became fermented naturally and turned to be a food with different flavor and taste. It was the origin that humans started to make fermented seafood first. Jang, or basic seasoning made with soybean, was developed in farming regions while fermented seafood was invented in coastal areas with abundant marine products.

It is estimated that Korean jeotgaltraces back to the New Stone Age. In the Silla dynasty, a queen prepared jeotgal for a traditional ceremony to pay respect to the bridegroom’s family, according to an old record, which demonstrates how valuable jeotgal had been for so long time. The types of jeotgal enormously diversified throughout the Goryeo and Joseon dynasty. The number of jeotgal increases depending on harvest time and seasons of seafood, types of seafood, and parts of seafood. There are so many kinds of jeotgal and some of its names are unfamiliar such as eorigul jeot (salted oysters), myeongran jeot (salted Pollack eggs), ggolddugi jeot (salted baby octopus), jogae jeot (salted clam), toha jeot (salted Toha shrimp), myeollchi jeot (salted anchovies), jogi jeot (salted corvine), agami jeot (salted branchiae), baendaengi jeot (salted sardines), changran jeot (salted viscera), sora jeot (salted conch), baeha jeot (salted a kind of shrimp) and jaha jeot (salted very small shrimp).

The method of making jeotgal might sound easy but it is complicated and requires a long experience. Considering that Koreans distinguish all kinds of fish and shellfish and even their parts in making jeotgal, they have quite a delicate palate, indeed. All their efforts to make jeotgaland to seek the place to store at an optimal temperature and moisture level show how much Korean people love jeotgal.

The well-known places for jeotgal storage are Geumgwang cave and Gwangcheon cave. Geumgwnag cave, located in Naju, is 8㎞ long, 200㎞width with 8 stories, which is the biggest one in Korea. There are around 7,000-8,000 jeotgal drum cans in the cave. Not only the salty taste of fermented jeotgal is great, but also the cave filled with various kinds of jeotgal including saeu jeot (salted shrimp), myeollchi jeot (salted anchovies), hwangsaegi jeot (salted corvine), songeo jeot (salted trout) and jap jeot (mixed jeot) is a wonderful scenery to see.

There are many famous places for saeu jeot(salted shrimp) in Korea but Gwangcheon saeu jeot, fermented in the Gwangcheon cave, has been most famous from the Goryeo dynasty. Gwangcheon saeu jeot becomes a brand of saeu jeot that is properly fermented at the cave and shipped out. Its taste is excellent, compared to other regions’ jeotgal because it is placed for the maturity in the cave that maintains 85 percent humidity and constant temperature at 14-15 degrees Celsius.

These caves are now used as jeotgal storages but they were air-raid shelters during the Korean War. They became famous after being used as jeotgal caves by villagers. There are numerous caves at Dokbae village, Ongdam-ri, Gwangcheon which have ideal conditions for fermenting jeotgal.

The quality and taste of jeotgal from Gwangcheon area have no parallel. There are around 40 caves and a cave 2m high and 200m length has storage capacity of about 3,800 drums. Wine cellars are popular tourist spots in other countries. Likewise, isn’t it quite a fantastic idea to use the natural caves as the jeotgal storage?

Spicy Korean Cabbage Salad Kimchi

A salad made of Korean cabbage leaves that are separated and salted, then tossed in a dressing of red chili pepper powder, green onions, garlic, jeotgal, sesame oil and some sugar.

Articles extracted from: http://www.flickr.com/photos/silentnoon/1092301870/

Cook: Get fats, lose weight (cont)

Avocado And Lemon Yoghurt

You’ll need:
2 ripe avocados
60g low fat cream cheese
100g plain low fat yoghurt
Zest and juice of
½ lemon
2 tbsp caster sugar (or equivalent of sweetener)
4 thin lemon slices4 sprigs mint8 tbsp strawberry sauce

Method:
1. Cut avocado in half, remove seed and scoop flesh into a food processor.
2. Add all other ingredients, except lemon slice and mint, and blend to a smooth paste.
3. Divide mixture into four dessert glasses or dishes and chill for two hours. Top with strawberry sauce. Garnish with lemon slices and mint sprigs. Variations:Replace strawberry sauce with fresh strawberries or use raspberry sauce and serve with a wafer biscuit.

Read more: Cook: Get fats, lose weight http://www.nst.com.my/nst/articles/Cook_Getfats_loseweight/Article#ixzz1MrbEVdUV

Get fats, lose weight (cont)

Noodles With Ginger, Garlic And Avocado

You’ll need:
560g noodles (cooked as per pack instructions) 2 tsp sesame oil
2 tbsp vegetable oil
2 tbsp ginger (peeled and cut into thin strips)
4 garlic, cloves and sliced
2 tbsp light soya sauce
2 tbsp oyster sauce
2 spring onions, sliced
2 avocados
½ sprig coriander leaf

Method:
1. Heat sesame oil and vegetable oil in a wok.
2. Add ginger and garlic, fry gently then add noodles and stir fry.
3. Cut avocado in half. Remove seed and skin. Cut flesh into chunks.
4. Add onion, avocado, soya and oyster sauce to noodles and stir fry for a further minute or until all ingredients are combined.
5. Garnish with coriander leaf and serve.

Variations:You can add chicken or prawns to the noodles.

Read more: Cook: Get fats, lose weight http://www.nst.com.my/nst/articles/Cook_Getfats_loseweight/Article#ixzz1MrZhsCUc

Get fats, lose weight

Avo Melts
You’ll need:
4 pieces panini, cut in half
10 mushrooms, washed and sliced
2 avocados, pip and skin removed, diced
200g creamed corn
2 shallots, finely diced
1 egg
Salt
Paprika or pepper

Method:
1. Combine mushrooms, avocado, corn, shallots and egg in a bowl and season with salt
2. Spread mixture evenly over eight panini halves.
3. Place on a baking tray in an oven preheated to 180°C for 10-15 minutes or until golden brown.
4. Sprinkle with paprika or pepper to taste.

Read more: Cook: Get fats, lose weight http://www.nst.com.my/nst/articles/Cook_Getfats_loseweight/Article#ixzz1MrXPmTDV

Cook: Get fats, lose weight

Avocado And Coconut Starter

Not only is avocado great as a beauty product, but it also has lots of health benefits, writes ZUHAILA SEDEK.

AVOCADO is so nutritious that the Guinness Book Of World Records lists it as the healthiest fruit in the world. In Malaysia, avocado is not widely used, probably because it’s expensive. We usually relate the fruit to beauty products rather than to food, unless it’s fine dining.

There are lots of health benefits in avocado. Though it’s a fruit, it contains a high percentage of mono-unsaturated fats (71-88 per cent) that are good for health and helps you maintain a healthy weight.

Research from the Wesley Medical Centre in Brisbane, Australia, shows that eating half or one avocado a day for a month leads to weight loss and lower cholesterol levels.Avocado is also low in sugar and rich in vitamins C, E and K. It is a nutrient-rich and energy-dense fruit, a source of glutathione (powerful antioxidant shown to block 30 cancer agents called carcinogens), anti-viral and anti-bacterial, good for the liver, fights ageing and lowers the risk of heart disease.

Avocado was highlighted recently at a recent seminar organised by Euro Atlantic and Agro-science Queensland’s Department of Employment, Economic Development and Innovation in Kuala Lumpur. It featured the Hass and Shepard varieties of avocado from Australia.

Horticulturist Jodie Campbell, who was at the event, said: “Avocado is a great addition to your cooking. You can use it for almost anything because of its versatility. It can even be used as baby’s first food because of its creamy texture and smoothness.

Folate-laden avocado can contain up to 80 micrograms or 20 per cent of the recommended daily intake of folate necessary for pregnant women,” she added.

Despite the many benefits of avocado, the fruit is very fragile. It has to be handled correctly as it can bruise easily. You can tell its ripeness from its colour and tenderness.

For Hass avocado, a darker colour indicates ripeness while Shepard avocado stays green even when ripened.

Avocado is great in sandwiches, salads, soup and even as a drink. On this page are some easy recipes to try at home.

Avocado And Coconut Starter

You’ll need:
100g butter
1 leek, washed and sliced
1 clove garlic, chopped
1 litre chicken or vegetable stock
2 avocados, halved and peeled
½ bunch parsley
Salt and pepper to taste
100ml coconut cream to garnish

Method:
1. Melt butter in a saucepan and sauté leeks and garlic until soft.
2. Add stock and bring to boil. Add avocado, parsley and season.
3. Place into a blender and blend until smooth.
4. Serve in shot glasses and garnish with a spoon full of coconut cream.
Read more: Cook: Get fats, lose weight http://www.nst.com.my/nst/articles/Cook_Getfats_loseweight/Article#ixzz1MrTt3Ecm

PERFECT PLATE: Healthy twist to favourite dishes

Opting to eat healthier does not mean giving up your favourite dishes. Dietitian Mary Easaw-John tells SUZANNA PILLAY how it can be done

THERE’S no doubt that we love our food but as obesity grows into a major health concern in the country, experts are encouraging us to eat healthier. While it can be difficult to control the quality of food when you eat out, cutting down on fats, refined carbohydrates and sugar and increasing the fibre content in home-cooked meals can be easily done, says Mary Easaw-John, chief dietitian and senior manager with the National Heart Institute’s dietetics and food services.

You can start by examining the ingredients in a recipe and determining what can be changed or substituted. Cut down on fats, sugar and salt. Increase fibre content by adding more vegetables, fruit and legumes.

“Make changes gradually and adjust one ingredient at a time. You can either completely substitute one ingredient with another or use more or less of an ingredient.” For example, Easaw-John says, when a recipe calls for cheese or mayonnaise, you can replace these with low-fat cheese or low-fat mayonnaise found in supermarkets. “Supermarkets also carry lower cholesterol and lower sugar products, so keep an eye out for these,” she advises.

“Santan (coconut milk) can be replaced with low fat milk or evaporated milk. When a recipe uses too many egg yolks, you can substitute with two egg whites per yolk. Or you can also use low-cholesterol eggs.” If a recipe calls for frying an ingredient, Easaw-John suggests grilling instead. “Don’t deep-fry foods such as papadum or keropok. Instead, spray it with a little oil and microwave for 45 seconds.” She says jotting down the changes you have made to a recipe will enable you to cook the healthier version easily the next time around.

The following recipes are taken from a booklet on healthy recipes prepared by the dietetic unit of IJN. The booklet was distributed to those who attended IJN’s public forum on functional food, held as part of its Nutrition Month activities.

Bread Pudding With Fruit, Oats And Nuts (Serves 10)

You’ll need:
400g whole grain bread
1 tsp cinnamon powder (A)
80g raisins
3 bananas
50g almond flakes
50g quick cooking oats (B)
750ml low fat milk
30g margarine
(C) ¼ tsp salt
30g sugar
4 eggs
1 tsp vanilla extract

Method:
1. Mix ingredients B well. Cut the bread into triangles and dip into the mixture. Arrange the bread neatly, overlapping one another in an oven-proof dish lightly greased with margarine.
2. Mix ingredients A well. Spread half the amount on the first layer of bread. Top with a second layer and place the remaining A ingredients.
3. Mix and beat up ingredients C. Strain with a fine sieve. Pour over the layers of bread. Allow the bread to absorb the mixture. Sprinkle with cinnamon powder and bake in a preheated oven at 160°C for 30 minutes. Cut into slices and serve hot.
Preparation time: 15 minutes
Cooking time: 45 minutes
Nutritional value per serving:
Calories: 270 calories
Fat: 9g
Carbohydrate: 34g
Cholesterol: 85mg
Protein: 13mg
Fibre: 6g
Sodium: 170g

Stuffed Pita Bread With Chickpeas And Lentils (Serves 4)

You’ll need:
1 tbsp olive oil
2 pita bread, halved
30g coriander leaf, chopped (A)
20g cumin seed
100g shallots, diced
50g garlic, diced
30g black pepper (B)
100g chickpeas, soaked overnight
100g lentils, soaked overnight
100g red and yellow capsicum (C)
30g turmeric powder
30g chilli powder
10g coriander powder
1 tsp salt

Method:
1. Heat oil in pan, saute ingredients A until brown. Add ingredients B with some water and bring to boil.
2. Add ingredients C and simmer until cooked. Add coriander leaves.
3. Reheat pita bread. Make a pocket in the centre and add cooked items. Garnish with lettuce and tomato.
Preparation time: 60 minutes
Cooking time: 30 minutes Nutritional value per serving:
Calories: 390 calories
Fat: 9g Carbohydrates: 61g
Cholesterol: 0
Protein: 18g
Fibre: 10g
Sodium: 655mg

Read more: PERFECT PLATE: Healthy twist to favourite dishes http://www.nst.com.my/articles/PERFECTPLATE_Healthytwisttofavouritedishes/Article/##ixzz1MmA8C7qD

Food: Rein in sugar rush (cont3)

Here are three recipe ideas for a low-glycaemic, balanced meal.

Broccoli Salad (Serves 2-3)

The best way to cook broccoli is blanching, and mixing it with spices such as garlic, ginger, lemon and chilli flakes.
You’ll need:
200g broccoli florets, blanched
50g pitted black olives, sliced
100g sweet corn, thawed and blanched 1 onion, thinly sliced
100g boiled black-eyed peas or preferred legumes such as cowpeas or chickpeas
1 celery stick, diced
100g cherry tomato For dressing:
1 tbsp lime juice
1 tsp chilli flakes
2 tbsp olive oil
1 tsp minced garlic and ginger Salt and pepper to taste (Mix all together and set aside)

Method
1. Add all diced vegetables into a large bowl.
2. Drizzle the dressing over vegetables.
3. Mix well and serve immediately.

Read more: Food: Rein in sugar rush http://www.nst.com.my/nst/articles/Food_Reininsugarrush/Article#ixzz1Mm3H5lVY

Food: Rein in sugar rush (cont2)

Here are three recipe ideas for a low-glycaemic, balanced meal.

Spicy Lentil Soup (Serves 2-3)

You’ll need:
3 tbsp olive oil
1 red onion, diced
2 green chilli, chopped
1 tbsp minced garlic and ginger
100g diced tomato
1 tbsp coriander powder
1tbsp cumin powder
1 tsp turmeric powder
100g red lentils, washed
1 vegetable stock cube Salt and pepper to taste
2 tbsp lemon juice
For garnishing:
3 tbsp chopped coriander leaves
1 tbsp fried onion
1 green chilli, diced

Method:
1. Heat oil in a pan, saute onion, chillies, ginger and garlic for 2 minutes. Stir in tomato, coriander, cumin and turmeric powder. Cook, stirring for 2-3 minutes till tomato is soft.

2. Stir in lentils, soup cube, 2 cups of water and bring to boil. Reduce heat and stir occasionally for 20-30 minutes until lentils are soft.

3. Turn off heat. Add salt and lemon juice.

4. Serve soup in bowls and garnish with chopped coriander, green chilli and fried onion.

Food: Rein in sugar rush (cont)

Here are three recipe ideas for a low-glycaemic, balanced meal.

Mexican Three Bean Chilli Stew (Serves 2-3)

You’ll need:

2 tbsp olive oil 1 red onion, diced 2 red chillies, diced 1 tbsp minced garlic and ginger 1 tsp dried oregano 1 tsp ground cumin powder 1 tsp ground coriander powder 1 tbsp chilli powder 200g canned tomatoes, diced 3 tbsp tomato puree 1 vegetable stock cube 1 tsp sugar 75g of each cowpea, cannellini beans and chickpeas — boiled or canned (or your preferred legume) Salt to taste 1 tbsp lemon juice Fresh coriander and slices of red onion for garnishing.

Method:

1. Heat oil in a large pan, saute onion, diced red chillies, garlic and ginger for 2 minutes. Add dried oregano, cumin, coriander, chilli powder, chopped tomatoes and tomato puree and stir for 2 more minutes.

2. Add 800ml water and stir the soup well. Add soup cube and sugar and let boil for 5-10 minutes.

3. When soup starts to thicken, add boiled legumes, salt and mix well. At this stage if you prefer thick soup, add 1 tbsp cornflour mixed in cold water. Turn off heat and stir in lemon juice.

4. Ladle soup into bowls garnished with sliced onion and coriander.

Food: Rein in sugar rush

Diet plays an important role in managing the insulin level in blood. ABI ANANANDAKUMAR suggests three recipes that help you achieve just that:

FOOD high in sugar and starch is the leading cause for obesity. The way to manage one’s weight is to eat protein-rich food combined with complex carbohydrates and to avoid high-sugar and refined-flour food.

Our diet plays an important role in managing the insulin level in blood. The primary role of insulin is to control blood sugar level by transporting sugar from the blood stream to muscles, liver and fat cells.

When we eat high-sugar food, the blood sugar level rises, resulting in high insulin level. The role of insulin is to drive sugar into a cell to be either used or stored as fat. In fat cells, insulin enhances the conversion of glucose into fat, resulting in weight gain.

A higher insulin level converts sugar into fat and also holds on to stored fat, like a sponge holds on to water.

The opposing hormone to insulin is glucagon — a fat-releasing hormone stimulated by the intake of protein. It is suppressed by the intake of carbohydrates.

When we eat a lot of high-glycaemic-carbohydrate-rich food such as cakes, doughnuts, croissants, white bread, polished rice and potatoes, the insulin level rises and glucagon level drops.

On the other hand, when we eat a balanced meal of protein, good fat and low glycaemic carbohydrates, the insulin and glucagon levels remain in a healthy balance.

These are nuggets lifted from Ray D. Strand’s book, Healthy For Life.

Examples of low glycaemic food are fruit, vegetables, beans, legumes, unpolished brown and red rice, parboiled long grain rice, nuts, rolled oats, low-fat yoghurt and skim milk.

Broccoli is one of the most nutritious vegetables. It is rich in vitamin C, which aids iron absorption in our body, and potassium, which helps fight high blood pressure.

The folic acid in broccoli helps to sustain normal tissue growth and prevents hair loss. The vegetable is also fibre-rich.

Indole-3-carbinol, a component found in broccoli, promotes “good” hormones while working against destructive ones, hence prevents hormone-related cancers.

Read more: Food: Rein in sugar rush http://www.nst.com.my/nst/articles/Food_Reininsugarrush/Article#ixzz1MlrtuV34

Bunga Telang – Blue pea – Clitoria flower – Food dye

Butterfly Pea flower

While I was going on the UNESCO World Heritage City in Georgetown, I found these bunga telang or clitoria flowers drying under the sun. It has been a while since I see these lovely flowers. When I was small, I used to help the grandma from next door to pluck the flowers every morning and these will be dried in the sun.

These flowers are used as natural food dye and the blue colour looks really lovely in foods. Do you know that blue colour cakes or kueh are rarely used by the Chinese? Therefore, only two types of kueh use the blue dye.
Blue colour denotes mourning and at funerals, they do offer blue and white kuehs to the deceased soul. So, never make any traditional kueh in blue colour and offer it to some elderly person, if you can help it.

Let’s see some of the uses of the bunga telang.

This is a packet of nasi kerabu I bought from a pasar malam in Kota Bahru, Kelantan if I remember correctly. However, I doubt they use the authentic bunga telang to colour the rice.

Meanwhile, the above is the pulut inti. This is the real colour of the bunga telang. I am not too sure how they turn the flowers into food dyes but I guess they probably soak the dried flowers in water to steep and get the blue colour. Then, they soak the rice in the blue water. Pulut inti is made by steaming the sticky rice with coconut milk. The brownish blob is the grated coconut cooked in brown sugar.

This is my all time favourite Malaysian kueh. The pulut ta tai. The method of making it is almost similar to pulut inti. But the steamed rice are compacted and then, cut into rectangles. The brownish jam is the seri kaya or coconut jam. It is made of double boiling coconut milk, sugar and eggs for a long time.
I hope people will continue to plant this creeper plant of the clitoria flowers and keep the tradition of using natural food dye. I love the romance of white picket fence with bunga telang flowers adorning the garden. If only I have a house in a kampong….

Articles extracted from:

http://www.malaysiabest.net/2008/07/28/bunga-telang-blue-pea-clitoria-flower-food-dye/

How to Dry Basil Plants

Basil has a pleasant blend of sweet and savory flavoring that makes it useful in a multitude of dishes. While fresh basil may be necessary for some recipes, substituting dried basil when appropriate can add extra flavor and be easier to incorporate. To keep dried basil on hand, prepare fresh basil from the grocery store or home garden.

Things you'll need: Fresh basil, Scissors, Paper towels, Airtight jar.

Instructions:
1. Cut the leaves from stems of fresh basil and discard stems. Remove any moldy leaves or leaves with signs of insect damage and discard them.

2. Prepare an area for drying the basil. Use a flat work surface that can be devoted to this task for up to several days undisturbed. Choose an area that is dry and warm.

3. Lay several paper towels to cover the drying area.

4. Arrange basil leaves on the paper towels in a single layer, being careful not to overlap, as this would encourage mold growth.

5. Check on the leaves daily, being sure to remove any that become moldy. Preserve dried basil leaves in an airtight jar and store them with other spices.

Articles extract from: http://www.ehow.com/how_6345155_dry-basil-plants.html

How to Make Basil Oil

By Gabi Moskowitz, eHow Presenter

Make basil oil by placing dried basil leaves in a mason jar, covering the basil with flavorless vegetable oil, shaking the jar and letting the jar sit for about two weeks to allow the flavors to infuse. Use basil oil to mix with pasta and Parmesan cheese with instructions from a private chef in this free video on basil oil.

Article extract from: http://www.ehow.com/video_4871748_make-basil-oil.html

How to Freeze Basil Leaves

Basil is a flavorful herb that is often used in Italian dishes. Pesto sauce, tomato sauce, fresh mozzarella and tomato salad are tastier with the addition of fresh basil. You can purchase fresh basil from many food stores, but it is well worth it for you to grow basil in your garden when the weather permits it. It’s a good idea to grow a lot of basil so you can freeze it and have basil at your fingertips whenever you want to cook with it as once the cold weather sets in, fresh basil is hard to find in the stores. To freeze basil, apply these steps.

Things you'll need: Paper towels, Large freezer bag or two.
Instructions:
1. Carefully pull basil leaves off of stem one-by-one, and place in a colander.
2. Rinse the leaves thoroughly under cool water.
3. Spread out enough paper towels to dry basil leaves on.
4. Place all of the washed basil leaves on the paper towels and allow them to completely dry.
5. Carefully fill freezer bag with basil leaves and tightly close bag. Store basil in freezer and use whenever you need some basil.
6. Store basil in freezer and use whenever you need some basil.

Articles extract from:http://www.ehow.com/how_4548756_freeze-basil-leaves.html

How to Store Fresh Basil

The key to keeping basil fresh and fragrant for days (and even weeks) after purchase or harvest is to not store it in the refrigerator. Basil leaves quickly turn black and slimy and lose their signature spicy sweet flavor when refrigerated. A better way to store them is in a jar of water on your kitchen counter top.

Things you need: Short, stout jar or vase.

Instructions

1 Fill a short, stout vase or jar with 3 or 4 inches of tepid tap water.

2 Try to harvest longer stems if you pull it from a garden (rather than pinching off a few leaves). Bring the basil indoors and immediately stick the stems into the jar of water, making sure to add more water to the jar if the end of each stem is not submerged.

3 Remove the basil from its packaging if you purchase fresh basil from the grocery store. Trim the ends of the basil's stems and place them into the jar of water (this increases the basil's ability to take up water).

4 Place the jar in a cool place out of direct sunlight. Don't worry if the basil droops at first; it should perk right up after about 12 hours. Change the water in the jar daily. When stored this way, basil will stay fresh for weeks. In fact, if you leave the stems in water, they will eventually root and you can replant them in a pot or out in the garden.

Articles extract from: http://www.ehow.com/how_4482024_store-fresh-basil.html

Onions – Why to add them in our salads ?

Onions, like garlic are members of the Allium family and both are rich in powerful sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. Onions contain allyl propyl disulphide. Onions are very rich in chromium, a trace mineral that helps cells respond to insulin and numerous flavonoids, most notably quercitin.

Blood Sugar-Lowering Effects

The higher the intake of onion, the lower the level of glucose found during oral or intravenous glucose tolerance tests. Experimental and clinical evidence suggests that allyl propyl disulfide is responsible for this effect and lowers blood sugar levels by increasing the amount of free insulin available. Allyl propyl disulfide does this by competing with insulin, which is also a disulphide, to occupy the sites in the liver where insulin is inactivated. This results is an increase in the amount of insulin available to usher glucose into cells causing a lowering of blood sugar.

Onions are a very good source of chromium, the mineral component in glucose tolerance factor, a molecule that helps cells respond appropriately to insulin. Clinical studies of diabetics have shown that chromium can decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels.Marginal chromium deficiency is common since chromium levels are depleted by the consumption of refined sugars and white flour products as well as the lack of exercise. One cup of raw onion contains over 20% of the Daily Value for this important trace mineral.

Cardiovascular Benefits
The regular consumption of onions has, like garlic, been shown to lower high cholesterol levels and high blood pressure, both of which help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke. These beneficial effects are likely due to onions’ sulfur compounds, its chromium and its vitamin B6, which helps prevent heart disease by lowering high homocysteine levels, another significant risk factor for heart attack and stroke.

Much like garlic, onions help to increase the HDL cholesterol in the blood, especially when they are eaten in their raw state. Onions also help to decrease the bad cholesterol or LDL in the blood and they increase the ability of the blood to dissolve blood clots. Onions are excellent at decreasing the risk inherent in developing diabetes and help to fight off the bacteria that are responsible for causing many infections in the human body.
Flavonoids in onions help vitamin C in its function, improving the integrity of blood vessels and decreasing inflammation. All this spells help for your cardiovascular system.

Support Gastrointestinal Health
The regular consumption of onions, as little as two or more times per week, is associated with a significantly reduced risk of developing colon cancer. Onions contain a number of flavonoids, the most studied of which quercitin, has been shown to halt the growth of tumors in animals and to protect colon cells from the damaging effects of certain cancer-causing substances.

Cooking meats with onions may help reduce the amount of carcinogens produced when meat is cooked using high heat methods.

Quercitin, an antioxidant in onions reduce both the size and number of precancerous lesions in the human intestinal tract and help keep colon cancer at bay.

Onions decrease the risk of many different types of cancers. A compound known as quercetin has been discovered in onions and this compound is extremely powerful when it comes to fighting cancer and is an excellent antioxidant.

Boost Bone Health
Milk isn’t the only food that boosts bone health. Onions also help maintain healthy bones. Onions may be especially beneficial for women, who are at increased risk for osteoporosis as they go through menopause.

Onions are rich in chemical compounds which exhibit antibacterial and antifungal properties and have been used to treat coughs, bacterial infections, and breathing problems across different cultures for many centuries.

Onions are rich in fructo-oligosaccharides, sulphides, Vitamin A and C, calcium, flavonoids, phosphorus and potassium which contributes to its many health beneficial properties such as:- Asthma- Bronchitis- Cardiovascular disease- Colds- High Blood Pressure- Influenza- Insomnia- Lowers cholesterol- Pneumonia- Reduce inflammation- Sinus conditions- Tuberculosis

Hence include onions in your daily diet and see the difference in your health.

An abstract from: http://nutrihealth.in/health/onions-why-to-add-them-in-our-salads/

Why is Refined Sugar – Known As White Sugar – Bad for You?

by Sanjana - Dietitian on 25. Aug, 2008 in Food, Health

The sugar is being processed in so many foods we eat. These foods are not just sweets. Sugar in large quantities can be found in peanut butter, mayonnaise, bread, ketchup and many other categorically “non-sweets” products.

Refined Sugar is bad for you because it raises the insulin level in your blood.
Raised blood insulin levels depress the immune system. If your immune system is depressed then your ability to fight disease is weakened.

Raised blood insulin levels can cause weight gain. Insulin promotes the storage of fat; so, when you eat foods high in refined sugar, you increase fat storage. Obviously, the result is rapid weight gain.

Refined Sugar contains no vitamins or minerals so in order for sugar to be metabolized it must draw on the body’s reserve of vitamins and minerals. When these reserves are depleted, metabolization of cholesterol and fatty acid is impeded, contributing to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs.

In summary here are ways that refined sugar can affect your health:
• Sugar can suppress the immune system.
• Sugar can upset the body’s mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity in children.
• Sugar can reduce helpful high density cholesterol (HDLs).
• Sugar can promote an elevation of harmful cholesterol (LDLs).
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause kidney damage.
• Sugar can increase the risk of coronary heart disease.
• Sugar may lead to chromium deficiency.
• Sugar can cause copper deficiency.
• Sugar interferes with absorption of calcium and magnesium.
• Sugar can increase fasting levels of blood glucose.
• Sugar can promote tooth decay.
• Sugar can produce an acidic stomach.
• Sugar can speed the aging process, causing wrinkles and grey hair.
• Sugar can increase total cholesterol.
• Sugar can contribute to weight gain and obesity.
• High intake of sugar increases the risk of Crohn’s disease and ulcerative colitis.
• Sugar can contribute to diabetes.
• Sugar can contribute to osteoporosis.
• Sugar can cause a decrease in insulin sensitivity.
• Sugar leads to decreased glucose tolerance.
• Sugar can cause cardiovascular disease.
• Sugar can increase systolic blood pressure.
• Sugar causes food allergies.
• Sugar can cause free radical formation in the bloodstream.
• Sugar can overstress the pancreas causing damage.
• Sugar can cause atherosclerosis (plaque formation in the arteries).
• Sugar can compromise the lining of the capillaries.
• Sugar can cause liver cells to divide, increasing the size of the liver.
• Sugar can increase the amount of fat in the liver.
• Sugar can increase kidney size and produce pathological changes in the kidney.
• Sugar can cause depression.
• Sugar can increase the body’s fluid retention.
• Sugar can cause hormonal imbalance.
• Sugar can cause hypertension.
• Sugar can cause headaches, including migraines.
• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
• Sugar increases bacterial fermentation in the colon.
Hence avoid the excessive use of sugar in your diet for better health.

Diabetes, Know the symptoms

Diabetes is a killer. It is estimated that over 16 million people in the US alone has diabetes. Diabetes can have serious lifelong conditions. half of the people that have diabetes don’t even know that they have it.

Diabetes is a disorder of the metabolism. Metabolism is the way our body digests food for growth and energy. Most of the food we eat is broken down by our digestive juices into simple sugar. This simple sugar is called glucose. Glucose is the main source of fuel for the body. For this source of fuel to get into the cells insulin must be present. Insulin is a hormone produced by the pancreas.

There are three types of diabetes. The three are type 1 diabetes, type 2 diabetes and finally gestational diabetes.Type 1 diabetes is also known as insulin dependent or juvenile diabetes. Someone with type 1 diabetes needs daily injections of insulin to live. Type 1 diabetes accounts for about 23 percent of all diagnosed cases of diabetes in the US. Symptoms include increased thirst, unrination, constant hunger, weight loss, blurred vision, and extreme tiredness. If not diagnosed and treated with insulin a person can lapse into a life threating coma.

Type 2 diabetes usually appears in people over the age of 45 years old. The body cells resist insulin. The insulin resistance may be due to obesity and lack of physcial activity.

Gestational diabetes develops during pregnancy. This type of diabetes disappears after the birth of the child. But the woman who have gestational diabetes has a greater risk of getting type 2 diabetes later in life.

Diabetes affects 16 million people: some of its complications are blindness, kidney failure, amputation.
Blindness results because of damage to the retina. Kidney failure happens because the kidney blood filtering unit is damaged. In the toes and feet, damaged nerves impair circulation and may lead to amputation.

Getting treated early can save your life. So go and see your doctor early.

What is Type 1 Diabetes?

WHAT CAUSES DIABETES?

We don’t completely understand what causes juvenile onset diabetes, but there is much research being done to answer the question. At present it seems that the body treats the beta cell in the pancreas as something “foreign” that does not belong in the body. The result is the beta cells get “zapped” and killed. We don’t understand why this only happens to certain people. Also, we cannot predict everyone who will get diabetes. We can decrease the damage with certain medicines, but each one of them has side effects and once the destruction occurs we cannot make the beta cells return.

WHY IS THERE A LACK OF INSULIN?

Insulin is secreted in the pancreas along with digestive juices and several other hormones. The pancreatic cells known as beta cells produce insulin. For reasons that are not yet completely explained, the immune system of a person with Type 1 Diabetes tends to cause the destruction and death of beta cells. When a large number of beta cells die your pancreas can no longer make all the insulin that you need. As a result of this destruction, it is necessary to provide your body with insulin made outside the body.

Why do we need Insulin?
When you eat a meal, the carbohydrate (starch, sugar or glucose) is absorbed from your intestines. Sugar enters the blood stream and is delivered to your liver. Normally, the pancreas simultaneously secretes insulin which is also delivered to your liver.

Insulin acts like a key to the gas cap of a car. It opens the cap to most of the cells in your body and allows the glucose to enter, to be stored and to be used as energy. In your liver insulin allows the storage of glucose as glycogen. Insulin also enters the general blood stream and is delivered to the cells in your body where it allows entry of glucose into the cells in your muscle, skin, and fatty tissues. The presence of glucose into the cells is the fuel for their normal function. When glucose enters the cells, your blood glucose concentration decreases. Therefore, insulin makes your blood sugar lower. Insulin also prevents the release of fat from the fat cells and glucose from the liver cells. If you lack insulin, the absorbed carbohydrate from your meal is not stored in your liver, but rather enters your bloodstream producing an abnormally high blood sugar. The cells and organs in the rest of your body are also unable to allow entry of sugar.

WHAT HAPPENS WHEN I DO NOT TAKE ANY INSULIN OR DO NOT HAVE ENOUGH INSULIN?
Lack of insulin causes your blood sugar to rise or increase. When the blood sugar exceeds (is more than) 180 mg/dl you begin to urinate frequently and get thirsty. Since no sugar (fuel) is entering your cells, you begin to feel run down and tired. If this continues your body turns to fat for fuel. A large amount of ketone bodies can make you sick to your stomach and cause even more urination. Finally you can get so sick that you begin to breathe heavily and lose you r ability to talk and stay awake. At this point diabetic ketoacidosis (DKA) is present and can lead to death if untreated or treated long after its onset.

When did you last have a complete health check up done? If you are above the age of 25 years and have a family history of Diabetes, I recommend you get one done immediately. Remember precaution is always better than cure.

Types of Diabetes

Pre-Diabetes
Before developing type 2 diabetes, most people show symptoms of pre-diabetes, a condition in which blood glucose levels measure higher than normal but not as high as it does with diabetes. People with pre-diabetes - 54 million in the United States - face an increased risk of developing type 2 diabetes within a decade unless they change their eating habits and get more exercise. Research suggests that pre-diabetes may cause some damage to the body, especially the heart and circulatory system.
Reviewed by Sharon Howard, R.D., M.S., C.D.E, F.A.D.A - 01/10

Type 1 Diabete

Type 1 diabetes (or insulin-dependent) develops when the immune system in the body attacks insulin-producing beta cells in the pancreas and destroys them. When the pancreas no longer makes insulin, blood glucose (blood sugar) cannot enter the cells to be used for energy, leaving high levels in the blood.
Although type 1 diabetes is most often diagnosed in children or young adults, the disease can strike at any age.
Reviewed by Sharon Howard, R.D., M.S., C.D.E, F.A.D.A - 01/10

Type 2 Diabetes

When the body does not produce enough insulin or does not use it properly or efficiently, type 2 diabetes (or insulin-resistant) develops. Insulin is the gatekeeper of the body that assures that blood glucose, or blood sugar, is handled properly. When the response to insulin in the body is ineffective, glucose builds up in the blood and your body passes it through. As diabetes develops, other health problems, such as high blood pressure and high cholesterol levels, are also likely to occur.
Often, type 2 diabetes symptoms develop gradually, so people may have the disease for months or years before it is diagnosed. Most people who develop type 2 diabetes first exhibit signs of pre-diabetes, with blood glucose levels elevated but below the diabetes range.
Type 2 diabetes is most often diagnosed in overweight adults age 40+ with a family history of diabetes, however, it is becoming increasingly common in younger people, especially adolescents. Recent research on obesity in children also indicates there is an increased risk of hybrid or double diabetes. People with type 1 diabetes who become overweight and have high blood pressure are at risk of developing type 2 as well. Also, certain racial and ethnic groups - African-Americans, Asian-Americans, Latinos and Native Americans - are more prone to diabetes.Reviewed by Sharon Howard, R.D., M.S., C.D.E, F.A.D.A - 01/10

An abstract from: http://www.diabetescare.net/about.asp?category=Types&gclid=CI7XhInGvqgCFYQc6wodpVhhpg

Are potatos and beetroot harmful in a Diabetic diet?

Carbohydrate counting is very important in a diabetic diet where one needs to maintain their blood sugar levels. Most of these patients are asked to avoid potato and beetroot as it is assumed that these can increase the carbohydrate intake in the diet.
Firstly let me tell you what vegetable come under roots and tubers?
Root vegetables are carrots,parsnip,radish,turnip,beetroot etc and tuber vegetables are potato, sweet potato, tapioca, yam etc. Onions, garlic and leeks come under bulbs.
From the nutritional point of view, roots and bulbs have lesser carbohydrate or sugar content compared to tubers. For 100 grams, carbohydrate content of roots such as carrots contain 10.6g, beetroot contain 8.8g,radish 6.8g, turnip 6.2g but except for parsnip which contains 23g of carbohydrates.
All Tubers contain carbohydrates ranging from 20-30 grams.
Bulbs like onions contain 11 grams.
So it is quite safe to include roots and bulbs in your diet rather than tubers. Tubers too can be had occasionally on adjusting the carbohydrate content for the day.

An abstract from: http://nutrihealth.in/food/are-potatos-and-beetroot-harmful-in-a-diabetic-diet/

Diabetic Food Pyramid Guide

Diabetic Food Pyramid
Diabetes Food Pyramid was designed by the American Diabetes Association and the American Dietetic Association. Unlike the USDA Food Guide Pyramid, diabetic food pyramid guide you with group of foods based on their carbohydrate and protein content because these foods affect blood glucose levels, which is indeed the primary concern to people with diabetes. You may find differences like potatoes and other starchy vegetables in the grains, beans and starchy vegetables group instead of the vegetables group, cheese is in the meat group instead of the milk group.
A serving of pasta or rice is 1/3 cup in the Diabetes Food Pyramid and ½ cup in the USDA pyramid. Fruit juice is ½ cup in the Diabetes Food Pyramid and ¾ cup in the USDA pyramid. This difference is to make the carbohydrate about the same in all the servings listed.

Grains and Starches

Situated at the base of the pyramid, these are foods contain mostly carbohydrates. Bread, cereal, rice, and pasta are food in this group mostly made of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, corn, and peas also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. As for beans and starches, they are group together because they affect blood glucose in the same way.

Recommended serving: 6 -11 servings per day.

Vegetables

Vegetables are full of vitamins, minerals, fiber, and naturally all of them are low in fat. Vegetables that should be at the top of your food list should be dark green and deep yellow vegetables, such as spinach, kale, broccoli, romaine lettuce, carrots, cucumbers, chilies and peppers. Try to get fresh or frozen vegetables rather than canned vegetables because they have less sauces, fats and salt added.

Recommended serving: 3 - 5 servings per day.

Fruits

Fruits are fabulous because they provide important vitamins, minerals, and fiber. Fruits also contain carbohydrates. Most dietitians recommend consuming whole fruits rather than juices because of the fiber contained. Avoid fruits and fruit juices that contain sweeteners or syrups added. This group includes blackberries, grapefruit and tangerines, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, and apricots.
Recommended serving: 2 - 4 servings per day.

Milk

Milk products contain a lot of protein and calcium as well as many other vitamins. When looking at milk or yogurt, try to choose low-fat or nonfat milk products for the great taste and nutrition without the saturated fat.

Recommended serving: 2 - 3 servings per day.

Meat and Meat Substitutes

Includes in these group are beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter. Meat and meat substitutes are great sources of protein and many vitamins and minerals. Nutritionists usually recommend fish and poultry over red meat, because it's less fatty. Keep your portion sizes small and trim away all the visible fat off meat. Baking, roasting or grilling is preferable to frying.
Recommended serving: 2 - 3 servings per day.

Sweets, Fats and Alcohol

Sitting at the very top of the pyramid simply means that your body should have smaller amounts of them. Your body needs fat for some things, but it's smart to avoid eating too much of it. And although sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they are usually loaded with calories and don't offer much in the way of nutrients. In the right amount, though, fats, alcohol and sweets can spike up the flavor in meals and snacks.
Recommended serving: Use them sparingly. In other words, eat only a little bit and don't eat them very often.
By following the Diabetic Food Pyramid Guide, you'll be sure to live a healthy lifestyle.

An abstract from: http://www.diabetes-diabetic-diet.com/food_pyramid.htm

Diabetic Food List

A Registered Dietitian assesses the nutritional needs of a person with diabetes and calculates the amounts of carbohydrate, fat, protein, and total calories needed per day. He will then convert this information into recommending the list of food a diabetic can eat in the daily diet.

Recommended daily food portion:
Daily calories count : carbohydrates - 50% to 60% protein - 12% to 20% fat - not more than 30% (with no more than 10 percent from saturated fats)

Recommended Diabetic Food Intake:
Low Glycemic Index - doesn't create rapid peaks and troughs in blood glucose levels.
Complex high-fiber carbohydrates - Scientific evidence show that diet high in dietary fiber is protective against diabetes. Fiber is capable of slowing down the digestion and absorption of carbohydrate and increasing the sensitivity of tissues to insulin, thereby preventing rise s in blood sugar. It is advisable to restrict the intake of refined carbohydrates and avoid high fat foods.

Example : Oats, cereals, legumes, wholegrain products, dried beans, peas, lentils, fruits, vegetables.

Alpha-lipoic acid - Is a vitamin like antioxidant that enhances the glucose uptake and improves diabetes nerves damage of diabetes patient.
Omega 3 - Protect against the hardening of arteries.
Example : Cold water fish like salmon, tuna, mackerel, herring).
Omega 6 fatty acid - Protect against the development of diabetes neuropathy.
Example : Blackcurrant oil, primrose oil, borage oil).
Artificial sweeteners - such as aspartame and saccharin.

Restricted and to avoid :
Refined and simple carbohydrates - such as sucrose, glucose or fructose, white rice, white bread, table sugar, sweets, honey, corn-syrup.
High fat food.
Alcohol - Higher quantities alcohol can cause health problems like liver damage and increase the risk of heart disease.
High sodium food - such as salty fish.

Below are some of the nutrition terminologies :
Diabetic Food Pyramid Guide
Diet Exchange
Nutrition Label
Glycemic Index

An abstract from: http://www.diabetes-diabetic-diet.com/diabetic_food.htm