1st edition - L District

Transcription

the ultimate
cooking monster
1st edition
michaela gehring
&
DISTRICT
Table of Contents
Intro.................................................................3
Techniques......................................................4
Measurement Conversions...........................5
Guide to Herbs & Spices...............................6
Guide to Oils..................................................9
Dietary Descriptions.....................................11
Cooking Substitutions..................................12
Meal Planning................................................14
Nutrition Recommendations.......................16
intro
Have you ever attempted to expand or improvise on one of your
favorite recipes only to end up nearly burning down your house?
We have.
We hope you find this guide so helpful that you print it out and
store it in your kitchen or add it to your favorites in your web
browser!
ENJOY :)
-- The L District Team
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The Ultimate Cooking Monster
This guide is intended to give you a quick reference for measurement conversions, different cooking techniques, ideas for how to
use herbs, oils and spices, as well as a reference for finding substitutions for common ingredients.
3
techniques
“Eating is a necessity, but cooking is an art”
Have you ever saw a term listed in a recipe and had no idea what they
meant, so you just ended up coming up with your own interpretation.
I know I have! Here’s a list of the most common cooking techniques so
you never have to wing it again.
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Cuts
•Chopped: Large squares usually 1/2 to 3/4 inch
•Diced: Small chops usually 1/4 to 1/8
•Minced: As small as you can cut with a knife
•Sliced: A vertical cut down the length of the
food.
•Julienned: Cut into long, thin matchstick-like
strips usually 1/16 to 1/8 inch
Blanching
A technique used to cook veggies just enough
without leaving them mushy or discolored.
1.Have a large bowl of ice water ready
2.Bring a large pot of water to a boil over high
heat.
3.Add salt to the water. Water should be salty.
This helps maintain color and improve flavor,
but can be omitted if you wish.
4.Immerse the food into the boiling water until
cooked. This typically takes 2-5 minutes. However, check every 30-60 seconds for doneness.
5.Transfer food to the ice bath to quickly cool.
6.Once they are completely cool, remove from
the ice bath and drain on a towel lined plate or
pat dry.
Poaching
Involves cooking something in liquid between
140°F to 180°F. Typically refers to delicate items
such as eggs or fish.
Braising
Large cuts of meat are partially submerged in liquid
Stewing
Small, uniform cuts of meat are completely submerged in liquid
Saute
Cooking uniformly cut ingredients at high heat,
often without letting them sit in the pan for too
long
Dredge
When you lightly coat food to be pan fried or
sautéed, typically in flour, cornmeal, or breadcrumbs
Puree
Mashing a food to a thick, smooth consistency
usually done by a blender or food processor
Baste
To spoon, brush, or squirt liquid on food while it
cooks to prevent drying out and add flavor.
Carmelize
to heat sugar until it liquefies and becomes a
syrup ranging in color from golden to dark
brown.
Parboil
To partially cook by boiling. Usually done to
1. Bring the poaching liquid to a boil on the stove.
prepare food for final cooking by another method.
This is commonly broth or stock.
2. Add whatever you are poaching to the pot. The
liquid should cover it by at least 1 inch.
3. Reduce heat to just below a simmer. Keep an eye
on the heat. If it starts bubbling turn it down. If you
don’t see any convection currents, turn it up.
4. Cook thoroughly.
Sear
To brown the surface of the meat by quick-cooking over high heat in order to seal in the meat’s
juices.
4
measurement
conversions
I don’t know how many times I’ve been in the kitchen without a specific
measuring tool and wondering how that measurement converts. So you
are never stuck guessing again, we’ve included the most common
measurement conversions.
1 Gallon = 4 quarts, 8 pints, 16 cups, 128 ounces, or 3.8 liters
1 Quart = 2 pints, 4 cups, 32 ounces, or .95 liters
1 Pint = 2 cups, 16 ounces, or 480 milliliters
1 Cup = 8 ounces, 240 milliliters
1/4 Cup = 4 tablespoons, 12 teaspoons, 2 ounces, 60 milliliters
1 Tablespoon = 3 teaspoons, 1/2 fluid ounce, 15 milliliters
For those of us that aren’t cooking for very many people, it’s not
uncommon to have to cut recipes in half. To save you time here are
measurements halved.
3/4 cup = 6 tablespoons
2/3 cup = 1/3 cup
1/2 cup = 1/4 cup
1/3 cup = 2 tablespoons + 2 teaspoons
1/4 cup = 2 tablespoons
1 tablespoon = 1 1/2 teaspoons
1 teaspoon = 1/2 teaspoon
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1/2 teaspoon = 1/4 teaspoon
5
guide to herbs & spices
using fresh herbs
I love buying different spices and growing my own herbs. I have a whole cupboard full of spices that I buy then don’t know what to with them beyond specific recipes. Here’s some of the best guides I found so you can make sure you
use up what you have and are cooking up more flavorful foods.
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Oregano:
Basil:
•Produce - bell peppers, eggplant, tomatoes,
•Produce- artichokes, bell peppers, eggplant,
zucchini,
mushrooms, tomatoes, potatoes, zucchini
•Meat - chicken, beef, fish, tofu
•Meat- chicken, beef, lamb, fish
•Meals - pestos, tomato sauces, soups, stews, stir
•Meals- tomato sauces, pizzas, salad dressings
fries, curries
Parsley:
•Produce- mushrooms, peas, potatoes, tomaChives:
•Produce- potatoes, asparagus, onions, leeks
toes, cucumbers, zucchini
•Meat- chicken, fish, shellfish, eggs
•Meat- lamb, beef, chicken, fish, tofu
•Meals- garnishes, dips, soups, sauces, risottos,
•Meals- sauces, salads, garnishes
rice
Rosemary:
•Produce- Mushrooms, peas, tomatoes, potatoes
Cilantro:
•Produce- avocado, tomatoes, bell peppers
•Meat- chicken, lamb, pork, fish
•Meat- chicken, fish, shellfish, lamb, lentils, tofu
•Meals- focaccia bread, tomato sauces, pizza,
•Meals- salsas, guacamole, chutneys, soups, cursoups, stews, roasted veggies
ries, salads
Sage:
•Produce- Brussel sprouts, eggplant, peas, winDill:
ter squash
•Produce- cabbage, potatoes, cucumbers, carrots, green beans, tomatoes
•Meat- pork, beef, turkey
•Meat- fish, shellfish
•Meals- stuffings, salad dressings, soups, risot•Meals- omelets, yogurt dishes, potato salad,
tos, brown butter sauce, roasted veggies
sauces, salad dressings
Tarragon:
Lemongrass:
•Produce- bell peppers, tomatoes
•Meat- chicken, beef, pork, fish
•Meals- Asian soups, rice, curries, marinades,
teas
•Produce- artichokes, carrots, leeks, mushrooms, potatoes, spinach
•Meat- chicken, beef, lamb, fish
•Meals- omelets, gazpachos, salad dressings,
garnishes
Marjoram:
•Produce- Carrots, mushrooms, peas, spinach,
zucchini, tomatoes
•Meat- chicken, beef
•Meals- stuffings, salad dressings, soups, risottos, brown butter sauce
Thyme:
•Produce- carrots, peas, potatoes, winter squash,
tomatoes
•Meat- chicken, pork, lamb, duck, fish
•Meals- rice, dips, stews, roasted veggies, tomato
sauces
Mint:
•Produce- carrots, eggplant, watermelon, mushrooms, tomatoes, potatoes, zucchini
•Meat- beans, lentils, lamb
•Meals- fruit salad, curries, cream sauces, soups,
marinades
Tip: When replacing dried herbs for
fresh herbs in a recipe, add 3-4 times
more fresh herbs than the recipe calls
for and add it at the end.
6
how to store fresh herbs
“Planting” method:
Towel method:
1.Wrap the herbs in a damp paper towel
2.Put the wrapped herbs in a ziplock bag
3.Place the herbs in the fridge
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1.Trim the base of the stems with scissors or a knife
2.Fill a jar (an old condiment jar works great) about 1/3 to halfway with
cold water
3.Place the cut stems into the water
4.Cover the jar with a plastic bag
5.Secure with a rubber band at the base of jar to enclose the bag around
the jar
6.Place the “planted” herb in the fridge or leave it out on the countertop
depending on the herb
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spices by cuisine
Once you understand the foundations of cooking - whatever kind
you like, whether it’s French or Italian or Japanese - you really
don’t need a cookbook anymore. -Thomas Keller
Mexican:
Coriander, Cumin, Oregano, Garlic Powder, Cinnamon, Chili Powder
Caribbean:
Allspice, Nutmeg, Garlic Powder, Cloves, Cinnamon, Ginger
French:
Nutmeg, Thyme, Garlic Powder, Rosemary, Oregano, Herbes De Provence
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North African:
Cardamom, Cinnamon, Cumin, Paprika, Turmeric, Ginger, Ras El Hanout
Cajun:
Cayenne Pepper, Oregano, Paprika, Thyme, Rosemary, Bay Leaves, Cajun Seasoning
Thai:
Basil, Cumin, Garlic, Ginger, Turmeric, Cardamon, Curry Powder
Mediterranean:
Oregano, Rosemary, Thyme, Bay Leaves, Cardamon, Cinnamon, Cloves, Coriander, Basil,
Ginger
Indian:
Bay Leaves, Cardamom, Cayenne Pepper, Cinnamon, Coriander, Cumin, Ginger, Nutmeg,
Paprika, Turmeric, Garam Masala, Curry Powder
Middle Eastern:
Bay Leaves, Cardamom, Cinnamon, Cloves, Cumin, Ginger, Coriander, Oregano, Za’Atar,
Garlic Powder
Fresh Herbs and Spices by cuisine resource: www.cooksmarts.com
Tip: Substituting Fresh vs Dried vs Powdered
1 small onion = 1 Tbsp onion flakes = 1.5 tsp onion powder
1 garlic clove = 1/2 tsp minced garlic = 1/8 tsp garlic powder
8
guide to oils
types of fats
“Fat gives things flavor” -Julia Child
Saturated Fat:
Is solid at room temperature. It’s mostly in animal foods, such as milk, cheese,
and meat. However, tropical oils such as coconut oil, palm oil, and cocoa butter
also contain saturated fats.
Monounsaturated Fat:
This fat is in avocado, nuts, and vegetable oils such as canola, olive, and peanut
oils.
This type of fat is mainly from vegetable oils such as safflower, sunflower,
sesame, soybean, and corn oils. This is also the main fat found in seafood.The
two types of polyunsaturated fats are omega-3 and omega-6 fatty acids.
Trans Fat:
This fat has been changed by a process called hydrogenation. This increases it’s
shelf life and makes the fat harder at room temperature. Most commonly found
in processed foods. This fat should be avoided.
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Polyunsaturated Fat:
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guide to oils
cooking oils by smoke point
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Knowing your smoke point is important because heating an oil past that point can produce harmful free radicals
Avocado (refined)
•Smoking point 520°F
•Because of it’s high smoke point it’s excellent
for all purpose cooking, frying, and sautéing.
•Rich in monounsaturated fatty acids, vitamins,
and antioxidants.
Safflower
•Cooking and salad dressings
•Safflower oil for cooking is controversial. Some
say the high polyunsaturated fat content can
lead to too many free radicals upon heating.
Sunflower
•Cooking, salad dressings, shortening
•Typically used as a frying oil due to it’s high
heat tolerance and monounsaturated fat content. However health benefits remain controversial.
Olive (extra light)
•Smoke point 468°F
•Sauté, stir frying, frying, deep frying, salad
dressing
•Olive oil is packed with omega fats, vitamin E,
antioxidants and can be used for sautéing vegetables and homemade salad dressing.
Clarified Butter (Ghee)
•Traditionally used in Indian cooking, frying, in
place of traditional butter
•Ghee is butter that has been heated to remove
the lactose and milk proteins. This makes Ghee
better tolerated by people with dairy sensitivities. It does not need to be refrigerated like traditional butter.
Sesame
•Cooking, deep frying
•Used primarily to enhance flavor in Chinese,
Korean, Japanese and Southeast Asian cuisine.
Packed with antioxidants.
Peanut
•Frying, cooking, salad dressing
•Typically reserved for frying
Almond
•Baking, sauces, flavoring
•Packed with monounsaturated fatty acids. Also
great for use as a massage oil
Canola
•Frying, baking, salad dressings
•Made from the rape plant, canola oil is typically
a GMO and Lismore often than not highly processed.
Walnut
•Salad dressings, added to cold dishes to enhance flavor
•High in omega fatty acids. Great to drizzle on
salads or main dish proteins.
Olive (extra virgin)
•Cooking, salad dressings
•Packed with omega fats, vitamin E, and antioxidants. Due to it’s lower smoke point, this type
of olive oil is great for salad dressings and low
heat cooking.
Lard
•Baking, pastries, sauteing
•This fat comes from pigs. Lard is high in vitamin D when sourced from pastured pigs. It is
heat stable.
Coconut
•Baked goods, desserts, in place of butter, in
smoothies, as a body moisturizer
•Rich with medium chain fatty acids, and other
healthy fats and antioxidants
Butter (preferably from grass fed cows)
•Baking, cooking, spread on foods
•Rich source of vitamin A, great source of trace
minerals. If sourced from grass fed cows it can
contain high levels of CLA. This compound can
help provide protection from different types of
cancer and helps the body store muscle instead
of fat. Source of good cholesterol.
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dietary descriptions
“People who love to eat, are always the best people” -Julia Child
There are so many different popular ways of eating these days. Sometimes it can get confusing
on which way is right for you. Here are the descriptions of the some of the most popular diets.
Paleolithic Diet
This diet is based on the foods ancient ancestors might
likely have eaten, such as meat, nuts, and berries, and
excludes food to which they had not yet become familiar
with, such as dairy, grains, and legumes.
suming fewer carbohydrates you body will burn higher
amounts of fat.
Mediterranean Diet
Vegetarian Diet
This diet is based on the traditional eating habits of
coastal regions in Southern Italy, Crete and Greece.
The focus is on simple, fresh foods, and fitness. Foods
included are vegetables and legumes, fresh fruit, olive oil,
and moderate amounts of fish, poultry, and red wine.
Raw Food Diet
South Beach
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This is a person that has a diet that consists of grains,
nuts, seeds, vegetables, and fruits. It may or may not
include dairy products and eggs. A vegetarian does not
The Zone Diet
eat any meat, poultry, game, fish, shellfish, or by-products
The theory is that food can affect the hormonal response
of slaughter. There are 4 common forms of vegetarianism:
of the body and cause changes in insulin products. The
• Lacto-ovo-vegetarian: Eats both dairy products and eggs
food plan is a balanced ration of carbohydrates (40%),
• Lacto-vegetarian: Eats dairy products but not eggs
protein (30%) and fat (30%). Eating this way will allow
• Ovo-vegetarian: Eats eggs but not dairy products
the body to enter an efficient metabolic state, considered
• Vegan: Does not eat eggs, dairy, or any other animal
“The Zone.”
product.
It is the consumption of unprocessed, whole plant-based,
ideally organic foods. A minimum of three-quarters of
the person’s diet should consist of uncooked food. It is
believed that raw and living foods contain essential food
enzymes that are destroyed if the food is heated above
116°F. Many raw foodists are also vegan.
Macrobiotic Diet
Developed by Florida based cardiologist, Dr. Arthur
Agatston and dietician, Marie Almon to help patients
lower their risk of developing hearth disease. It’s a three
phase eating plan to help people replace the “bad carbs”
with “good carbs” and “bad fats” with “good fats”. The
diet recommends replacing processed foods with whole,
unprocessed selections such as vegetables, beans, and
whole grains.
This is a philosophy of life centered around a diet. Originally brought to the United States from Japan by George Tips:
• Try out a variety of different styles of eating and see
Osawa. This consists of mainly cooked foods, as raw foods
what works best for you. Everybody is different and
are thought to be difficult to digest. Dairy and eggs are
what works best for somebody else, may not work for
usually avoided. The only animal products recommended
you.
are whitefish. The primary source of calories is from
• Don’t base your success on a diet by weight loss alone
grains, which make up 50-60% of meals.
(if that’s your goal), look at your energy level, whether
or not your bloated, your moods, your sleep, and even
Blood Type Diet
how your skin looks. Eating the right foods impacts
The theory behind this diet is that people should eat
your whole body.
certain foods based on their blood type: A, B, AB, or O. It
• Pick a style of eating that is maintainable for you. Your
is suggested that each blood type digests foods differently
goal should be finding a healthy lifestyle, not a tempoand eating the wrong type of food can have a negative
rary fix.
effect on your body. While eating the right foods will help
• No matter what style of eating you pick, choose options
you achieve overall better health.
the least processed foods within that style of eating.
Just because you are on a gluten free diet doesn’t mean
Low carb (Atkins) Diet
boxes of gluten free cookies and crackers are good for
The most popular of the low carb diets has been the
you.
Atkins diet. The Atkins diet emphasizes eating lean
• There are no “bad” foods per se. There are only foods
protein and low-starch vegetables, as well as avoiding carthat aren’t the best option for you at this time. Vilifying
bohydrates such as flour and sugar. The reduced glycemic
a food creates unhealthy relationships with food and
load is meant to keep the blood sugar levels in a healthy
can sometimes make us want it even more.
range. The theory behind this approach is that by con-
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cooking substitutions
emergency substitutions list
“No one is born a great cook, one learns by doing” -Julia Child
Have you ever been in the middle of cooking dinner and realized you don’t have
a main ingredient? I know I have. Here’s a list of some of the most common
substitutions. I also included some ways to make your recipes a little healthier by
swapping out “bad” ingredients for healthier options.
Baking Powder
for 1 teaspoon, substitute 1/2 teaspoon cream of
tarter plus 1/4 teaspoon baking soda
Self-Rising Flour
for 1 cup self-rising flour, substitute 1 cup allpurpose flour plus 1 teaspoons baking powder, 1/2
teaspoon salt, and 1/4 teaspoon baking soda
Brown Sugar
substitute white sugar in equal amounts. Add 2
Molasses
tablespoons molasses for every cup of white sugar. equal parts honey
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Buttermilk
for 1 cup butter, substitute 1 Tablespoon lemon
juice or vinegar plus enough milk to make 1 cup.
Or substitute 1 cup plain yogurt.
Unsweetened Chocolate
for 1 ounce unsweetened chocolate, substitute 3
tablespoons unsweetened cocoa powder, plus 1
tablespoon cooking oil
Cornstarch, for Thickening
for 1 tablespoon cornstarch, substitute 2 tablespoons all-purpose flour.
Sour Cream
equal parts Greek or nonfat plain yogurt
Soy Sauce
for 1/2 cup soy sauce, substitute 4 tablespoons
Worcestershire sauce mixed with 1 tablespoon
water
Tomato Juice
for 1 cup tomato juice, substitute 1/2 cup tomato
sauce plus 1/2 cup water
Tomato Sauce
for 2 cups tomato sauce, substitute 3/4 cup tomato
paste plus 1 cup water
Cream Cheese
substitute equal amounts of ricotta cheese or Neufchatel cheese
Balsamic Vinegar
for 1 tablespoon, substitute 1 tablespoon cider
Egg
vinegar or red wine vinegar plus 1/2 teaspoon
to replace 1 whole egg, combine 1 Tablespoon
sugar
ground flaxseed with 3 tablespoons water
White Wine
Evaporated Milk
for 1 cup white wine, substitute 1 cup chicken
for 1 cup evaporated milk, substitute 2-1/4 cups
broth in savory recipes or 1 cup apple juice or
whole milk, simmered until reduced to 1 cup
white grape juice in desserts
Cake Flour
for 1 cup cake flour, substitute 1 cup minus 2
tablespoons all-purpose flour
Red Wine
for 1 cup red wine, substitute 1 cup beef or chicken
broth or cranberry juice in savory recipes or 1 cup
cranberry juice in desserts
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cooking substitutions
healthy substitutions list
Brown Sugar
Equal amounts of coconut sugar or date sugar
Butter
replace half of the called for butter with applesauce or pureed
tofu or white beans. You can also replace one-quarter of the
butter with flaxseed meal.
Cream Soup Base
equal amounts of pureed carrots, tofu, or potato
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Egg
To replace 1 whole egg for baking, combine 1 tablespoon
ground flaxseed with 3 tablespoons water OR combine 1 tablespoon chia seeds with 3 tablespoons water
Pasta
Try spaghettis squash, zucchini or gluten free options like rice
or quinoa noodles
Sour Cream
equal parts Greek or nonfat plain yogurt
French-Fried Onions
in casseroles try whole wheat panko crumbs
Soy Sauce
for people avoiding soy, try coconut aminos
Rice
for a grain free version, make “rice” from cauliflower
Tortillas
replace traditional tortillas with with collard greens or lettuce
Wheat Flour
substitute with almond or coconut flour. this will require
adjustments to the recipe.
Potato
try mashed cauliflower
Chocolate chips
carob chips or cocao nibs
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meal planning
tips
“If you fail to plan, you are planning to fail” -Benjamin Franklin
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Meal planning has been challenging for me. It takes time to sit down and sort through recipes to come
up with a cohesive plan. Especially a plan that won’t waste a lot of food at the end of the week. I honestly had never looked at meal planning services until I started doing research for this resource, so I was
pleasantly surprised by some of the awesome sites out there that make meal planning a breeze.
Cook Smarts (www.cooksmarts.com)
This was the first site I found and fell in love with. I almost immediately signed up for their weekly
meal plan. Each Friday a new menu is sent out which includes 4 new meals. From there you can add
additional meals from the archives. I’ve been using Cook Smarts for a couple weeks now and have been
overall impressed by how good the recipes have been, the minimal amount of food waste I’ve had, and
how less stressful meal planning for the week has been. What I love about it:
•Each recipe size can be adjusted for the number of people with a click of a button.
•You can alter each recipe by diet preference such as gluten free, paleo, or vegetarian.
•They give you a list of what you can prep ahead of time. This makes weekend meal prep simple.
•When you alter a recipe to your preference a grocery list is created. You can then cross of the items
you already have and either print or email the list to yourself.
•They include some great educational cooking tips and videos, so you actually learn new techniques
as cook.
Gatheredtable (www.gatheredtable.com)
Gatheredtable has a very similar concept as Cook Smarts. Each week you get a new menu that you
can adjust to your liking. It’s very similar in price to Cooksmarts. However, there are some cool things
about Gatheredtable that Cook Smarts does not have:
•You can be even more specific with your diet preferences. There’s a list of ingredients you can
check off if you’d like to avoid. You can also choose if you want the basic omnivore meal plan, paleo, vegetarian, pescetarian, or a vegan one.
•You can add your own recipes to the menu by either importing them from a website or manually
entering them. I LOVE this feature and felt like this is some thing that was missing from Cook
Smarts.
•Another thing I wish Cook Smarts had that Gatheredtable has is a way to add items to the grocery
list that aren’t from recipes on the meal plan. This prevents you from having to follow two grocery
lists.
Real Plans (www.realplans.com)
This meal planning service is similar to the above two, but has it’s own special features as well. Some
cool things about this meal planning service:
•You can easily revise the meal schedule for the week on the planner.
•The diet preferences seem to lean more heavily towards Traditional and Paleo/Primal, but also include vegetarian. It also seems to narrow down ingredient options even more than the other sites,
which is great for people on a very restricted diet due to allergies.
•You can easily add breakfast and lunch into the weekly meal plans.
•They are similar in price as the other sites, but don’t offer a free trial Instead they offer a 30 day
money back guarantee.
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meal planning
apps for meal planning
Here are a couple great options if you like to create your own meal
plans from recipes you have, but just need the tools to organize
them and make your grocery shopping list.
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Paprika Recipe Manager (www.paprikaapp.com) ($5 for IOS or Andriod)
Paprika allows you to import recipes from anywhere on the web and save them to your account.
you can then use these recipes to create meal plans for the week or the whole month. From there
grocery shopping is easy because the ingredients are automatically sorted by aisle. The recipes
are interactive, so that you can track your progress by crossing ingredients off when you’re done
with them, and tap to highlight the current step you are on. It will automatically scale recipes to
the serving size you need.
AnyList (www.anylistapp.com) (free for IOS)
Anylist help you create organized lists quickly by suggesting common ingredients as you type.
It will also organize them by category. You can share these lists with friends and family and any
changes will automatically update to everyone you shared the list with. You can also organize
personal recipes or recipes from websites with this app. Once a recipe is downloaded, you can
tap on the ingredient to add it into your grocery list. There are additional meal planning features
with the premium subscription.
If you aren’t looking for long term meal planning or want to look at meal
options specific to a certain diet, check out the following sites:
Vegan
•Peta ( http://www.peta.org/living/food/two-week-vegan-meal-plan/ )
•Gourmandelle- High protein workout plan (http://gourmandelle.com/free-vegan-workout-meal-plan-high-protein/ )
Vegetarian
•EatingWell ( http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_
meal_plans/vegetarian_meal_plan?pC=1500&pT=vegetarian&pD=1 )
Paleo
•Paleo Leap ( http://paleoleap.com/paleo-meal-plan/ )
•Paleo Plan ( http://www.paleoplan.com/ )
Macrobiotic
•George Ohsawa Macrobiotic Foundation ( http://www.ohsawamacrobiotics.com/macrobiotics/sample-recipes )
Low Carb
•Atkins ( www.atkins.com )
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nutrition recommendations
overall health
No matter what style of eating works best for you (vegan, paleo,
low carb) there are some general healthy lifestyle recommendations that apply to everyone.
Drink plenty of water each day. Drinking water is important for your
energy levels, to keep our body systems running smoothly, optimal metabolism, and to promote good digestion.
Eat mindfully. Limit distractions while eating and take the time to eat. Not
only is our digestion and nutrient absorption impacted when we are distracted while eating, but we also tend to overeat.
Seek local food when possible. Since local food gets on your table quicker,
it tends to be higher in nutrients. Many local farmers are organic as well,
but just don’t have the money to go through the expensive certification
process.
Eat organic foods when possible, especially when buying foods from the
dirty dozen list.
When changing to healthier style of eating focus first on what good foods
you can add into your diet and less on what you need to take out.
Calories aren’t the only thing that matter when trying to lose weight.
Journal on how a food makes you feel, how your mood is after eating it,
and how your energy levels are.
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Limit processed foods and read labels carefully. Make your own homemade versions when possible.
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grocery shopping tips
Come with a list.
Don’t shop hungry. You will end up filling up your cart with impulse buys.
Check out the bulk food aisle to try something new. That way you can
scoop out a little bit of a new grain or nut to try without committing to a
whole package.
Stick to the outer aisles of the grocery store of MOST things. However,
don’t discount the advantages of all canned or frozen items. Many times
frozen produce can be more nutritious then fresh, depending on the
season you are buying them in.
When buying canned items, look for BPA free cans.
Don’t buy foods at eye level. Many of these companies pay more money to
have their product placed there. You can usually find items higher or lower
on the shelves that are cheaper and sometimes more nutritious.
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When buying fresh product stick to the Dirty Dozen and Clean 15 list.
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how to read a food label
For many of us, when we look at a food label we focus on the
number of calories and the fat grams. However, there are more
important parts to the food label for you to focus on.
Look at the ingredients list first. If there are a bunch of ingredients that
you can’t read, put the product back on the shelf. Also take note of the
order in which the ingredients are listed. Ingredients listed higher up on
the list, means there is more if that item in it. This is helpful to be aware of,
especially if you are trying to avoid added sugars.
DISTRICT
Take note of the serving size. If you are tracking calories, it’s important
to know how much you can actually eat, especially if it’s an item that you
tend to overeat.
Calories are important to look at, but shouldn’t be a deal breaker for every
food item. Some foods can be very nutritious, but have a high caloric
value.
Check out the fat content, but look further than the total fat. Look for
saturated fat and trans fat. If there is any trans fat, put the product back.
However, one thing to note is that companies don’t have to list trans fat if
there is less than 0.5 grams of trans fat. So be sure to watch for partially
hydrogenated oils when you are looking at the ingredient list.
Look at the sodium content. Too much sodium in your diet can raise
blood pressure. It’s also a good sign that the product is highly processed.
Look for the fiber content in any product that contains grains. At least 3
grams is preferred.
Check out the sugar content. Some of this sugar content may come from
naturally occurring sugars However, some highly processed foods may
have added sugars to make it taste better, so be sure to check out the ingredient list.
Take note of the vitamin and mineral content. The Daily Value (DV) is
the amount of each nutrient that’s considered sufficient for most healthy
adults. If the food contains between 10- 19% of the DV it’s considered a
good source of that nutrient.
18
dirty dozen
Apples
Spinach
Peaches
Sweet bell peppers
Nectarines
Cucumbers
Strawberries
Cherry tomatoes
Grapes
Imported snap peas
Celery
Potatoes
Some of their key findings for this year were:
99 percent of apple samples, 98 percent of peaches, and 97 percent of nectarines tested positive for at least one pesticide residue.
The average potato had more pesticides by weight than any other produce.
A single grape sample and a sweet bell pepper sample contained 15 pesticides.
Single samples of cherry tomatoes, nectarines, peaches, imported snap
peas and strawberries showed 13 different pesticides apiece.
DISTRICT
This is the list of foods your should buy organic whenever possible.
They have the highest amounts of pesticides on them. Many of
these pesticides remain on the produce even after they are washed.
According to the Environmental Working Group (EWG) (www.
ewg.org) , the Dirty Dozen of 2015 are:
19
clean 15
This is the list according to EWG is the least
likely to have pesticide residues:
Avocados
Papayas
Sweet corn
Kiwis
Pineapples
Eggplant
Cabbage
Grapefruit
Frozen sweet peas
Cantaloupe
Onions
Cauliflower
Asparagus
Sweet Potatoes
Mangoes
Some of their key findings were:
Avocados were the cleanest: only 1 percent of avocado samples
showed any detectable pesticides.
Some 89 percent of pineapples, 82 percent of kiwi, 80 percent of
papayas, 88 percent of mango and 61 percent of cantaloupe had
no residues. etamitlu ehtnoitide ts1&gnirheg aleahcimretsnom
gnikooc
No single fruit sample from the Clean Fifteen™ tested positive for
more than 4 types of pesticides.
Multiple pesticide residues are extremely rare on Clean Fifteen™
vegetables. Only 5.5 percent of Clean Fifteen samples had two or
DISTRICT
more pesticides.
20

1st edition - L District

Transcription

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