Healthy ideas that you incorporate into your cooking?

[babylonsister]

OK, I'm trying to cook more nutritionally and am looking for any suggestions to do that.
For instance, I add wheat germ to meatloaf. I use olive oil exclusively, and use butter instead of margarine. I use lots of fresh spinach, mixing it in spaghetti sauce, adding it to boca burgers, whatever sounds vaguely palatable (I do love spinach, Mr. PITA doesn't, so I can pretty much do what I want with it). I add walnuts to salads (and raisins if I'm only making one for moi). Occasionally I'll strain out that other egg yolk when making an omlette.
What do you do that gives an easy, healthy lift to your meals?

[yellerpup]

1. Chiles!

I use chiles and hot sauce in almost everything. Hot peppers are loaded with vitamins A & C. In the past two months I lowered my cholesterol by 62 pts. just by eating oatmeal. I especially enjoy it with a handful of raw almonds. There is an adage from almost every country in the world about the benefits of eating nuts/seeds. They give one a beautiful complexion. Raid your local farmer's markets, too. Fresh food in season is a nutritional powerhouse, and the taste cannot be beat.

[Warpy]

2. That depends on how you describe "healthy."

Cutting down the salt is the healthiest thing you can do after cutting down the saturated fats, which you've already done.

As for the rest, it looks like you're trying to boost the protein in that salad, the iron in the spaghetti sauce and burgers, and the fatty acids in the meatloaf, all laudable but unnecessary unles you really like the result.

The only thing I'd suggest to all of the above is BRAN, either by itself or in whole grains. There is no way to get too much fibre.

[mike_c]

3. just cooking real food, from real ingredients...

...is healthier than most Americans' diets. Don't eat anything that comes out of a box, or has an ingredients list longer than a few items that you can pronounce, etc. Eat a balanced mix of fruits and vegetables, grains, meat and dairy, and so on. I really think that's the key to healthy eating-- stay away from "manufactured foods" and overly processed stuff.

[Stinky The Clown]

5. My tongue-in-cheek post aside ......

I agree with you. Eat what you wish, try to balance a bit (maybe more than a bit) and stick to good, wholesome ingredients.

[wildeyed]

6. I am with you.

Completely. Many of my friends avoid fat, meat, etc., then turn around and eat prepackaged cookies (low fat, yuck) and diet soda. I just do good, home cooked food made with high quality ingredients. Not that it is a bad idea to cut fat and meat, but it is not the only answer for healthy eating.

[Stinky The Clown]

4. I do nothing but stick to always respecting the food groups

Macaroni

Meat

Coffee

California Zinfandels

Cigars

... and of course .... garlic.

[japple]

10. My former boss always said he ate from the 4 basic

food groups: Sugars, Fats, Caffeine, and Food Additives.

[calico1]

7. What I am doing is sticking to real

food. I try to avoid as much as possible anything with a label. I stick to the outer isles of the supemarket except to get things like olive oil, tea, coffee, etc. I really don't worry too much about fat. I think that if you stick to eating real food and not frankenfood, your body will let you know when to stop eating and you will naturally eat less.

[Stinky The Clown]

13. " .... outer isles of the supemarket ..... "

I like that framing!

[wildeyed]

8. Daily exercise.

Not really an ingredient, but I feel so much better and have a better appetite when I do moderate, regular exercise.

I try to cook vegetarian several times a week, using recipes that have lots of additional veggies and fiber. I am not a meat hater, I just don't eat it everyday.

[Dora]

9. I skip processed and prepared foods

I try to stay as close to the source as I feasibly can. No high-fructose corn syrup in the house, none. No chemical sugar substitutes, none. Organics as much as possible, for everything from produce to pasta sauce. Boosted my consumption of rice, grains, and legumes. Quit counting fat grams, carbs, and calories. Began paying attention to how I feel after I eat, and how I feel when I don't get regular exercise. Stopped buying crap on impulse, now I only buy crap after I've obsessed on it for a little while. Started a garden (dying of heat now), try to keep the gardening momentum moving forward.

I have my exceptions, of course: Can't buy ice cream yet without HFCS. Don't want to give my son a food complex, so I don't trash-talk other people's food choices. At parties and family gatherings I take what's offered and say, "thank you," and then I make it a point to enjoy whatever it is I'm eating.

I don't have a television. That makes cooking a lot easier. Less visual/mental clutter.

[livetohike]

11. Thanks for the laugh Dora

:HI:

"now I only buy crap after I've obsessed on it for a little while."

That perfectly describes my relationship with potato chips.

[Dora]

14. For you it's potato chips.

For me, it's Snickers bars and sweating cans of ice-cold Pepsi. :hi:

[calico1]

15. Dannon Natural (in the black container)

is made with sugar. Have you tried that brand?

[Dora]

16. Haven't seen it.

My grocery store is quite small and doesn't carry many brands that are in most large supermarkets these days.

I'll make a point to see if they carry it.

Thanks for the tip! I'll also alert my sister-in-law who has an HFCS allergy.

[livetohike]

12. I only use canola oil or olive oil

I use egg beaters for baking, french toast and breakfast casseroles. I have eliminated milk from my diet and use soy or rice dream instead.

I use the low fat/no fat versions of sour cream, mayo, yogurt, and cheese.

[The empressof all]

17. No white flour or sugar (avoid as much as possible)

I don't tolerate wheat products well anyway so it's not a real struggle for me. I will order a sinful chocolate dessert in a restaurant occasionally but that doesn't count right?

I stay away from HFCS but I do eat Splenda and Stevia.

Only Butter and "Good" oils (olive and nut oils)

I drink lots of water and add apple cider vinegar to a big glass twice daily as well

I eat lots and lots of the good Veggies. (rarely eat potatoes or corn)

I've just moved away from eating highly processed meats to eating highly processed meat substitutes. (fake sausage and bacon taste good to me) I will eat chicken or turkey based sausages, hot dogs without chemicals and good quality salami and italian meats. I won't give up my prosciutto or pancetta.

[Mr. McD]

18. I attempt to follow these guidelines

It is not always easy but I do fairly well. I miss the mark on a few of them but overall I eat healthy. I can't eat any processed food due to a soy allergy. Most processed foods contain soy these days. Number 18 is a tough one.

1. Eat whole, natural foods.
2. Eat only foods that will spoil, but eat them before they do.
3. Eat naturally raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
4. Eat whole, naturally produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.
5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller pressed sesame and flax oil and the tropical oils—coconut and palm.
6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
7. Use whole grains and legumes that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
10. Use filtered water for cooking and drinking.
11. Use unrefined sea salt and a variety of herbs and spices for food interest and appetite stimulation.
12. Make your own salad dressing using raw vinegar; extra virgin olive oil and expeller expressed flax oil.
13. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
14. Cook only in stainless steel, cast iron, glass or good quality enamel.
15. Use only natural supplements.
16. Get plenty of sleep, exercise and natural light.
17. Think positive thoughts and minimize stress.
18. Practice forgiveness.

[TygrBright]

20. More information, please...

...whattheheck are "enzyme-enhanced lacto-fermented vegetables"??

I don't think they sell those at the Farmer's Market here...

inquisitively,
Bright

[Mr. McD]

22. Usually available in health food stores

Sauerkraut, Kimchee, Kefir, Buttermilk, Yogurt are some of the more common lacto-fermented food but any vegetables and many fruits can be fermented.

Many specific health benefits have been associated with eating raw, lacto-fermented vegetables:

· Raw, lacto-fermented vegetables are excellent sources of beneficial bacteria and enzymes. As with bacteria and enzymes found in yogurt, they are known to support proper digestion, aid in nutrient absorption, and to contribute to healthy metabolic function. The bacteria serve an important antibiotic role as well, inhibiting growth of coliform bacteria and other harmful microbes in the intestinal system.1, 2

· The beneficial bacteria found in raw, lacto-fermented vegetables also facilitate vitamin synthesis, particularly vitamin C. Sauerkraut has been found to have higher levels of vitamin C than the raw cabbage from which it is made.1

· Lactic acid, the primary by-product of the fermentation, is health-promoting in a number of ways. It supports the growth of essential intestinal flora, normalizes acid levels in the stomach, helps the body to assimilate proteins and iron, and stimulates cell metabolism. Regular consumption of lactic acid is recommended by some researchers as co-therapy for cancer.1, 2

· Choline and acetylcholine are also by-products of the fermentation. Choline aids in fat metabolism, lowers blood pressure, and regulates blood composition. Acetylcholine is a major neurotransmitter of the body's parasympathetic nervous system (PNS). The PNS's functions include enhancing food digestion and absorption, decreasing heart rate, lowering blood pressure, and regulating internal temperature.1, 2

· Lacto-fermentation can reduce the amount of certain (naturally-occurring) anti-nutritional components of vegetables. One study found an 87% reduction of nitrates in cabbage and a 70% reduction of oxalic acid in beets after fermentation.3

· Lacto-fermentation improves nutrient availability in vegetables by breaking down phytates (which block mineral absorption). One study found significantly better absorption of iron by humans from a mix of lacto-fermented vegetables as compared to the same mix of fresh vegetables.4

· A 1999 study published in Lancet found that regular consumption of lacto-fermented vegetables positively correlated with low rates of asthma, skin problems, and autoimmune disorders among children attending a Waldorf school in Sweden.1



Sources:
1. Sally Fallon (1999) Nourishing Traditions (2nd Edition), New Trends Publishing.
2. Annelies Schoneck & Klaus Kaufmann (1997) The Cultured Cabbage, Alive Books.
3. Preiss, U. et al. (2002) Effect of fermentation on components of vegetable. Deutsche Lebensmittel-Rundschau 98 (11), 400-405.
4. Svanberg, U. et al.(1990) Bioavailability of iron in lactic fermented foods. In Processing and Quality of Foods, Vol. 2, eds. P. Zeuthen et al., pp. 2.116-21. Elsevier Applied Science, London.





LACTO-FERMENTED SALSA
Makes one quart
4 medium tomatoes, peeled, seeded and diced
2 small onions, finely chopped
3/4 cup chopped chile pepper, hot or mild
6-8 cloves garlic, peeled and minced (optional)
1 bunch cilantro, chopped
1 tsp dried oregano
juice of 2 lemons
1 TB sea salt
4 TB whey, if not available, use an additional 1 TB salt
1/4 cup filtered water.
Peel tomatoes, cut along the "equator" of the tomato, sqeeze out the seeds. Dice up tomatoes, and combine with all the other ingredients, and place in a quart-sized, wide-mouth mason jar. Press down lightly with a wooden pounder or large spoon, adding more water if necessary to cover the vegetables. The top of the salsa mixture should be at least 1 inch below the top of the jar. Cover tightly and keep at room temperature for about 2 days before transferring to cold storage.

[hvn_nbr_2]

27. More questions

On sauerkraut: I love sauerkraut but it's always very salty, and salt and my blood pressure don't get along, so I almost never eat it. Is a lot of salt inherently necessary for the process of making sauerkraut? Or does everybody just do it that way?

On the lacto-fermented salsa recipe: Regarding the line "4 TB whey, if not available, use an additional 1 TB salt," if you don't use the whey, where do the little lacto-critters that do the fermenting come from? I don't see any other likely sources among the ingredients. I'm wondering if sprinkling in a bit of yogurt starter or lactobilicus acidophilus would work or make it work faster or better.

[Mr. McD]

28. The salt is used to draw the water out of the cabbage

and to prevent the growth of food pathogens.

The lacto-bacillus is already on the surface of the vegetables. They are both aerobic and anaerobic but only produce lactic acid under anaerobic conditions.

[randr]

19. Buy as much organic produce as possible

Not only do you support a healthy earth you are purchasing more nutrition for the buck.

[GoneOffShore]

21. Use duck fat instead of butter

And drink lots of red wine.

(Sorry, just couldn't resist)

But seriously, there is research from France that reckons duck fat is better for you than butter.

Sorry, I'll try and find the link.

[Karenca]

23. Organic foods, mostly local produce, poultry, fish dairy, etc.

Nothing processed ever!

[politicat]

24. What's your goal? Low sugar, high fiber, low fat, high protein?

One of my biggies is that I use goat cheese instead of cow cheese whenever possible, because goat cheese is a lot lower in fat. And we eat a piece of fruit with every meal, and every smoothie gets a scoop of fiber powder. And five servings of veggies a day.

I've found a "white whole wheat" flour that DH will eat (he's a white bread sort of guy) and I make our own bread so that I know what goes into it.

The meat we eat can be traced back to a specific animal, and about half the time I help with the slaughter of the smaller stuff, so I know EXACTLY where it is coming from. Next year, we'll be buying a lamb from one of the 4-H kids in our area.

And we really avoid processed corn products - no dextrose, maltose, maltodextrin, corn syrup, modified food starch... If it has a fraction of corn in it, I don't buy it. (Can you tell I have a problem with corn? I really hate the stuff. It's all over the place, and it's so hard to weed out...)

We shop on the edges - produce, dairy, meats and the baking aisle.

[kestrel91316]

25. NO TRANS FATS for 25 years. Low-fat or nonfat dairy products where

possible. Focus on olive oil, canola oil, or real butter. Where shortening required, use lard instead. Whole grains where possible. No processed prepackaged convenience foods. Use 1/4 the salt called for in a recipe (unless already a low-salt recipe).

Minimal saturated fats, esp avoiding much beef/pork. Meat occasionally rather than every day.

Homemade bread and desserts (fruit-based desserts, no cake/cookies etc).

I have astonishingly good cholesterol, triglycerides, HDL and LDL.

[DemExpat]

26. Oh, my healthy changes over the years

are:

No processed foods or additives, especially MSG.
No trans fats
Whole and organic foods as much as possible. Whole grains and beans increased.
More fresh fruits and veggies.
Less beef and pork, (I only have not been able to ban the occasional bacon from my food choices!) organic/free range chicken and turkey, more fish.
Tofu and tempeh
Less cow's milk and cheeses, more goat cheeses and soy/rice milks.
Less wheat products as I don't feel good after eating them, and now choose wheat substitutes like spelt flour, oats, rye, corn, etc.

Limit sugar drastically, use honey, molassses and maple syrup in moderation for sweetness.

Discovered low fat and no-fat Greek yogurt that is an excellent substitute for sour creme in dips, guacamole, on baked potatoes and salads. A super find here!

That's about most of the healthy changes I have made.

DemEx