Quality of food

Whenever possible, try to purchase organically raised food. The increase in cost is slight and your body will not have to work as hard to process and get rid of toxins.

As our young grandson says "Why would people want to eat food with bug spray on it?"

The secret to losing weight and keeping it off

Many people make the mistake of eating until their stomachs feel full. This is not natural and can lead to many digestive and overweight problems. If you leave your stomach partially empty you will still feel hungry for about 10 minutes after eating until your stomach starts processing the food that you have just consumed - then you will feel full.

If you are trying to control your weight here are two specific tips:

• Try to eat mostly food rich in nutrients (vegetables, grains, fruits, high quality animal protein) so that your body does not feel starved. When you do eat junk food, enjoy it but try to reduce the quantities of unhealthy food that you eat.
• Make sure that you thoroughly chew your food. Some people with weight problems are also "food gulpers" who barely take any time to chew their food. This habit is bad for at least three reasons: bad for the digestion, leads to over eating, and is not good for dinner conversation.

How much meat is enough?

This is really a matter of personal taste and body chemistry. For most people, probably the optimum diet has very little meat in it - perhaps two thirds of the size of a deck of playing cards per day. A few ounces of meat protein a day helps fill in the amino acids (especially sulphur based amino acids) that our bodies need. Children need more protein than adults.

If you eat only a small amount of meat, you can afford healthier meat: prefer meat from animals raised on organic grains and without growth hormones or antibiotics. Animal protein that is not "mass produced" costs a lot more but certainly tastes much better and is likely better for you.

All oils are a source of fat. Each tablespoon of vegetable oil contains about 14 grams of fat and 120 calories. However, a moderate amount of oil low in saturated fat and HDL cholesterol, the good cholesterol, is essential to a healthy diet.

Oils low in saturated fat that hold up well in hotter temperatures such as those in frying and sauteing are olive oil, corn oil, sunflower oil, soy oil and canola oil. Hotter frying temperatures result in tastier food with less oil absorption. Foods cooked at 325 degrees F to 375 degrees F have good flavor and a crisp texture.

Canola oil is considered the best for frying, it has a light flavor that does not interfere with the food, it is high in monounsaturated and polyunsaturated fat or the ìgoodî fats, and low in saturated fat, the ìbadî fats. It is also high in omega-3 fatty acids, essential in a healthy diet.

Corn oil is also excellent for frying; its light corn flavor enhances the taste of food. Canola oil and corn oil have a higher smoke point than many other oils and will not easily burn.

For lower temperature frying and sauteing, olive oil is a good choice and adds a delicious flavor. The paler the color the more delicate the taste. Olive oil ranges from unrefined, extra virgin, virgin and extra light. Use a stronger flavored oil when frying flavorful foods such as fish and a more delicate flavor in baked goods.

Light sesame oil is good for frying and sauteing; its nutty flavor adds an interesting note. Dark sesame oil should be used only for flavoring foods. Sesame oil is high in polyunsaturated fat.

Peanut oil can be used for sauteing or stir-frying. Its fresh peanut scent enhances food without changing the flavor.

Soybean oil, commonly known as vegetable oil, is versatile and can be used either in frying and sauteing or in baked goods. It can be used with hotter frying temperatures and its bland taste will not affect the flavor of your food.

Butter is high in saturated fats and should be used sparingly. It adds wonderful flavor to baked goods, sauces, and is used as a condiment. Unsalted butter is best for low temperature sauteing. A tablespoon of butter blended with canola or olive oil during cooking can add a delicious taste.

Nut Oils

Nut oils such as almond, macadamia, walnut or hazelnut should not be used with heat because the delicate flavor will be lost. They are best in dressings or drizzled on hummus, toasted nuts, goat cheese and lettuces.

Oils to Avoid

Coconut oil, vegetable shortening, palm oil, margarine and other highly processed oils are commonly found in processed goods. They are high in trans and/or saturated fats, the LDL ìbadî cholesterol, and should not be used.

Storing Oils

We like to refrigerate our oils. Olive oil solidifies at cold temperatures so the large bottle is kept in the refrigerator and a small spray bottle is kept in the cupboard to use for coating pans or spraying on pastries. Other oils can be kept this way or in a cupboard away from the light, maintaining freshness while still being easy to use.

A Word of Caution

If oil begins to bubble or smoke during the heating process it is getting close to the flash point. Never throw water on an oil fire, it will splatter and spray the flames. Remove the pan immediately from the heat and cover it tightly. Throw baking soda on any flames outside the pan.

Rice, in addition to other cooked whole grains, is a great addition to any diet and is easy to digest. A pinch of salt in the water enhances the flavor of the rice without adding a salty taste.

Here, we discuss cooking brown rice, Chinese style white rice, and Japanese style sushi rice.

Brown Rice

We like to cook brown rice using almost twice the amount of water as uncooked rice. Once measured, you should wash brown rice very well before cooking it. Optionally, you can "score" the wet rice for a minute or two by rubbing it tightly between your fingers while it is wet.

Add the washed rice and water to a heavy pan and cover tightly. Turn up the heat until you hear the water start to boil and then immediately turn down the heat to very low and cook for about 45 minutes. Resist the temptation to "peak" at the rice while it is cooking.

Chinese Style White Rice

You should wash white rice very well to remove any dirt and excess starch. You can use either a colander or wash it in a bowl or pan.

In a cooking pan mix one and one half cups of water for every one cup of washed rice. You will want to start cooking the rice uncovered until the water starts to boil. Turn down the heat to medium and let the rice cook for a another minute or two uncovered at a slow boil. Then cover the cooking pan tightly and reduce the heat to a very low setting for about 15 minutes.

Stir the rice briskly with a fork before serving.

Japanese Style Sushi Rice

Sushi is an easy to make, fun, and healthy food to make and eat at home. There is only one main problem making sushi: getting the rice "right".

When you buy sushi rice, look for either "Sushi" or "Japanese" style rice. We like to buy it in bulk, along with other kinds of rice and grains.

Start by making 'plain' Japanese rice

Wash sushi rice lightly - it is important to wash away any dirt but we want to leave some of the starch. Add the rice to a heavy pot and add a little more water than rice by volume (roughly 10% to 20% more). Cover the water and rice and let it stand for at least 20 minute before turning on the heat. Then bring the covered pot to a boil under high heat - immediately turn down the heat to very low and cook covered for about 15 minutes. It is very important to not overcook sushi rice - it must be sticky, moist, and must not have a "crunch" to it.

Extra steps if you are going to make sushi

While the rice is cooking, you can mix up the rice vinegar and white sugar that are crucial ingredients. For every 2 cups of (uncooked) Japanese rice that I am cooking, I use a little less than a quarter of a cup of rice vinegar and about two or three tablespoons of white sugar. If you are not on a low salt diet, also add about 2/3 of a teaspoon of salt.

When the rice is cooked, remove from the heat and immediately mix in the rice vinegar, white sugar, and (optionally) a little salt. Stir very well, and set aside for the mixture to cool down before making sushi. Note: some cooks heat the rice vinegar, white sugar, and salt to a low boil before adding the mixture to the cooked rice - we find that if the rice if very hot that this step is not absolutely required.

All grains should be washed carefully in water before eating. You should look for small rocks that occasionally show up in both bulk and packaged grains.

You can often enhance the flavor of grains by substituting some of the cooking water with either vegetable of low-fat chicken broth.

We like to cook extra beans and grains when we cook them and save some tightly covered in the refrigerator. A few tablespoons of left over cooked grains and beans can usually improve both salads and cooked dishes.

Rice is also grain but we have a separate page specifically for cooking rice.

Cooking Grains

Whole Hull Barley

You should ideally soak whole hull barley overnight before cooking and then rinse and place in a heavy covered pot with plenty of water to cover the barley. Cook over very low heat for over one hour.

Note: "Pearl Barley" can be cooked in about 30 minutes and does not require pre-soaking. However, we prefer the flavor of whole hull barley.

Quinoa

Quinoa is a small kernel grain that cooks quickly. We wash it very well, rubbing the grains under running water. Quinoa cooks in about 5 minutes.

Amaranth

Amaranth is a very small grain. Wash it well (not so easy because the grains are so small. Cook amaranth for 20 to 30 minutes. We like to add a small amount of amaranth to soups and stews for flavor even if the recipe does not include it.

Cooking Beans

Never, ever, add salt to beans either before or while you cook them. Add salt to taste at the table or during the last few of cooking.

We use Black, Pinto, and Red beans in our recipes. If we soak the beans for an hour before cooking, all three types of beans cook in about an hour. If we don't have time to pre-soak the beans then we cook them for about 90 minutes.

A good trick when cooking beans is to add a teaspoon of cooking oil to the water while cooking. This adds flavor to the beans and also helps to keep the water from boiling over. Be very careful that beans are always covered with water during cooking.

Vegetables - learn to love them

The advantages of making vegetables a large part of your diet are:

• We believe that eating organic green vegetables helps prevent cancer. This is our belief and is supported by some anecdotal evidence.
• Making a large part of your diet vegetables helps maintain a healthy weight by filling your stomach with low calorie food.
• Along with eating grains, large daily portions will help your digestion and improve the way you feel - try it, pay close attention to how you feel, and you will likely agree with us.

When possible you should prefer to buy your vegetables at organic food stores and markets. We believe that eating organic food makes a positive difference in our health and the extra cost of organic food is relatively small. In any case, we believe that you will prefer the taste of organic food.

Cooking with Herbs, Spices, and Wine

Adding a fresh herb or a dash of spice to an everyday dish can transform it into something intriguing. But how do we know what and how much to use?

For each four servings use about 1/4 teaspoon of a dried herb or spice, and one to two teaspoons if fresh. Invest in a mortar and pestle to crush and grind your dried spices, releasing their fragrance before using them. Some seeds like carraway, cumin and sesame can be lightly toasted to develop their flavor before adding them to your dish. Dried spices should be added early during the cooking process, shaking them first into your hand to keep the container away from heat and steam.

Add fresh herbs after the dish has been removed from heat. For uncooked foods like salad dressings and cold soups and sauces, add your herbs and spices at least four hours before serving, or overnight.

You can buy most spices in bulk at natural or whole foods stores. This will allow you to purchase small amounts to store in your own containers away from heat and light. Most dried whole spices will keep their flavor up to two to three years, leafy herbs and ground spices a little less. Before using, crush a little in your hand to check its fragrance. While a spice will not go bad, it will eventually lose its pungency after a period of time. You be the judge, just use more of it and replace it with a fresher spice the next time you are out shopping.

A premixed combination of spices can save you time and it is very easy to do. Just combine any or all of the following, and store in airtight jars:

Italian (for tomato sauce, meat sauce, poultry, artichokes, pasta, etc.) 1/4 teaspoon each ground oregano, ground basil, paprika, parsley, garlic powder, onion powder, thyme, marjoram.

French Provencal (soups, vegetables, poultry, fish, etc.): 1/4 teaspoon each chervil, basil, rosemary, tarragon, garlic, lavender, marjoram, thyme, parsley.

Wine: While wine is not technically a spice, its use can greatly enhance your vegetables, meats and desserts. When sauteeing chicken or fish, a dry white wine added to the pan will blend the various flavors of your meats, herbs and spices. Think of robust reds in root vegetable and meat casseroles and stews. The alcohol in the wine dissolves during the cooking process leaving behind the essence of the fruit and creating a marvelous harmony of flavors.

A comment about sugar: Because of the controversy surrounding artificial sweeteners we do not use them (if you have specific health concerns, check with your physician before replacing your artificial sweeteners.) Consider using natural, unrefined sugars like malt and rice syrups, dehydrated cane juice, dehydrated fruit juice concentrates, pure maple syrup and the sweet herb stevia. Unlike refined sugars, date sugar and honey, these do not result in rapid blood sugar fluctuations when eaten. Experiment to find the right amount for each dish.

Remember! Have fun and be adventurous. You will gain confidence as you experiment.

Here are some suggestions for adding herbs and spices to your creations:

Fish and Shellfish: Basil, curry powder, dill, marjoram, mustard, onion, oregano, paprika, parsley, white pepper, tarragon, thyme, dry white wine.

Beef: Bay leaf, garlic powder, marjoram, nutmeg, onion powder, oregano, pepper, sage thyme, robust red wine.

Lamb: Basil, curry powder, garlic, rosemary, mint, white wine.

Pork: Dill, garlic, oregano, rosemary, sage, thyme, white pepper, dry white wine.

Chicken: Basil, bay leaves, cumin, marjoram, oregano, parsley, sage, tarragon, thyme, dry white wine.

Carrots and squash: Cinnamon, cloves, ginger, marjoram, nutmeg, parsley, thyme.

Green Beans: Curry powder, marjoram, oregano, tarragon, thyme.

Tomatoes: Basil, chervil, cumin, marjoram, parsley, paprika, thyme.

Rice: Onion, paprika, parsley, saffron, savory, tumeric.

Fruit: Basil, cinnamon, marjoram, mint, rosemary, savory, thyme.

Pay Close Attention to How You Feel

Everyone has different body types and body chemistry.

We do not believe in a "one size fits all" diet plan. Try changing your diet slowly and keep track of how you feel after you eat different foods. You need to do the work yourself of figuring how different foods in your diet affect the way you feel. It is worth the effort!

We like to not eat for a few hours before going to sleep at night. Another great way to physically feel good in the evening is to take a short walk after dinner.

You have a lot of control over how you feel by using some common sense in what you eat and how you exercise.