Tips from culinary school: How to cook rice, pilaf, pasta, potatoes perfectly
I promised to post some of the good tips I learned from the chef's here.
So I thought I'd start with tips on how to cook rice, pilaf, pasta, and potatoes to perfection. These are the insiders' tricks you wished someone had told you years ago.
Well, now someone has!
Rice me up, Scotty
The first starch we learned about was white rice. And the recipe for it could not be simpler: 1 cup rice + 2 cups water.
Here’s how you cook it. First, rinse the rice. Pour off the water. Be horrified at the dirt in the water. Rinse again, if needed. Put the now clean rice and a matching amount of water into your pot. Bring to a boil. Put a lid on your pot, and then (and pay attention class, this is the first of a series of brilliant tips) pour some cold water onto your lid.
That cold water does two things. First, when the steam inside the pot hits the lid, the cold water on the outside makes it rain back down on the rice. Second, an easy way to tell when your rice is ready is to watch that cold water. When it is evaporated, you know your rice is done.
Not sure? Peek into your pot. See wells in the rice? Yep, it’s done.
Now, don’t go stabbing your big wooden spoon in there, crushing all your nice grains of rice (like I, ahem, used to do, oh dear). Instead, take a spatula and run it around the edge of your pot, turning your rice gently over into the center, giving it a soft stir as you go. See, lovely taste and lovely texture.
Next, let’s meet polenta
There is only one trick to polenta: Stir, stir, stir.
Wanna try your hand? Then the formula is as easy as the rice formula, only, in this case, it is 1 cup polenta + 3 cups water + more water as needed.
No lid; no cold water. Just rinse (might as well rinse all your grains before you use ‘em, what can it hurt?) bring to the boil, don’t forget to stir, lower to simmering, and, did I mention you needed to stir until it is done?
See, I told you that was easy.
Let me introduce pilaf, Edith Pilaf
Dreadful joke. So sorry. But read on if you want to pilaf.
Beyond your grain and your liquid, you only need three things for a successful pilaf:
- fat
- aromatics
- herbs / spices
The grain can be anything from rice to barley. The liquid, anything from chicken stock to water. You decide.
Here’s how we made it. First, we heated the pans. Then, we added the fat. In this case, it was butter. The Nepal chef made us all listen to the sizzle of the butter. “See,” he said. “It is singing.” And it was.
Next, we added the aromatics which, in our case, was minced onion which we sweated at low heat. Then we added water and herbs. For herbs, we used a bay leaf and a sprig of thyme. On with the lid and into a 350 degree Fahrenheit oven and 20 minutes later we were all singing (so sorry) the praises of pilaf.
The best homemade pasta tips, ever
- Pasta tip number one: The trick with pasta is to use as little oil as possible. See, oil is a shortening. Shortening because it shortens strands of gluten in your flour. This, in turn, will make your dough tough. Great in bread, yes, but not in a nice, soft pasta.
- Pasta tip number two: If you want to make a long strand of pasta but you don’t have the elbow room those TV chef’s have, thread your pasta partway through your machine and stick one end of your pasta to the other end (think that classic picture of the snake eating it’s own tail). You keep feeding your loop round and round without having to deal with an unwieldy long strand. Brilliant, yes? Indeed, yes.
One potato, two potato, three potato, four
As an interesting demonstration, the chef made peeled and cubed potatoes boiled in water, whole potatoes boiled in their skins, and baked potatoes baked in their skin. Then she removed the skins from any potatoes that had ‘em, and ran each of the potatoes through a food mill, so she ended up with three piles: One per cooking method.
The cubed potatoes had, as you can guess, lots of water, making them mushy and unable to hold any yummy butter (assuming you wanted to add butter, and why wouldn’t you, I ask?). The whole boiled potatoes fared better - held less liquid - but the best potatoes, by far, where the baked ones: Dry and fluffy and waiting to absorb as much butter as you wanted to add. Yum yum.
See. Great tips, eh? I've got a million more on Cooking School Confidential. In fact, my goal is to write about 'em whenever I can remember 'em. So we can all benefit.
It's like you're going to culinary school with me!
Iron And Vegetarian Diet
Iron And Vegetarian Diet
'A well-balanced vegetarian diet provides enough iron...vegetarians have no more iron-deficiency or anemia than non-vegetarians'
A complete guide to getting enough iron in your vegetarian diet, By David Ogilvie, reprinted with permission from the Vegetarian Network, Australia
Contrary to what we are told in the expensive advertising campaigns by the meat industry, an appropriately planned, well-balanced vegetarian diet is compatible with an adequate iron status. Although the iron stores of vegetarians are sometimes reduced, the incidence of iron-deficiency anemia in vegetarians is not significantly different from that in the general population.
Restrictive vegetarian diets (including macrobiotic), however, can be associated with iron-deficiency anaemia. Adequate iron nutriture depends on both the amount of dietary iron consumed and the amount absorbed. Western vegetarians who consume a variety of foods have a better iron status than do those in developing countries who consume a limited diet based on unleavened, unrefined cereals. Western vegetarians generally also consume greater amounts of vitamin C, an important enhancer of non-haem iron absorption.
Functions of Iron
The primary function of iron in the body is to transport oxygen. About 67% of body iron is present as haemoglobin and myoglobin. Haemoglobin, which is present in red blood cells, is essential for transferring oxygen from the lungs, via the blood, to the tissues; myoglobin is present in muscle cells and accepts, stores, transports and releases oxygen in the muscles. About 6% of body iron is used as a component of certain proteins (it forms part of the cytochromes, which are essential for respiration and energy metabolism), and as a component of certain enzymes it is involved in the synthesis of collagen and various neurotransmitters. In addition, iron is needed for proper immune function.
About 25% of the iron in the body is stored as ferritin, which is found in cells and circulates in the blood. The average adult male has about 1,000 mg of stored iron (enough for about 3 years), whereas women on average have only about 300 mg (enough for about 6 months). When iron intake is chronically low, stores can eventually become depleted, decreasing haemoglobin levels.
Types of Dietary Iron
Iron in food occurs in two forms, haem iron and non-haem iron. Approximately 40% of the iron in meat products is haem iron; 60% of the iron in meat and all the iron in plant foods is non-haem iron. The absorption by the body of the two types of iron differs, with about 20% of haem iron, and about 2% to 20% of non-haem iron, being absorbed.
Iron Absorption
The body uses several mechanisms to regulate iron absorption. Controlling absorption is important because the body cannot easily excrete excess iron once absorbed. The extent of iron absorption depends on a variety of factors, the most important of which is the size of current iron stores in the body. If stores are depleted there is a marked increase in the capacity of the body to absorb iron in order to try and correct the depletion. Conversely, if iron stores are increased then the absorption of dietary iron is reduced to try and prevent iron overload from occurring.
Enhancers and Inhibitors of Iron Absorption
The degree of absorption of iron can vary dramatically depending on a variety of dietary factors. Non-haem iron is much more sensitive to these factors than haem iron, and depending on the composition of a meal, absorption can vary 20-fold.
Vitamin C, which is abundant in vegetarian diets, significantly enhances the absorption of non-haem iron. To enhance absorption, the vitamin C source and iron must be consumed at the same meal. In addition to vitamin C, fruits and vegetables contain small amounts of other organic acids (e.g. citric acid and malic acid) that can also enhance non-haem iron absorption.
Tannic acid (e.g. in tea) can reduce non-haem iron absorption by as much as half; calcium can also inhibit iron absorption considerably. In addition, phytates (found in whole grains and legumes) also reduce iron absorption.
Studies have shown that when iron intake from plant foods is relatively high and a variety of foods is consumed, inhibitors and enhancers of iron absorption can offset each other and iron balance is not adversely affected.
Factors Enhancing Non-Haem iron absorption
- Low body stores
- Hydrochloric acid in the stomach
- Vitamin C
- Sugars
- Haem iron
Factors Inhibiting Non-Haem iron absorption
- Full body stores
- Reduction in stomach acid
- Tannins (e.g. in tea)
- Oxalic acid (e.g. in spinach)
- Phytic acid (in dietary fibre)
- Calcium and phosphorus in milk
Iron Loss
As mentioned above, iron in the body is regulated mainly by the degree of absorption. The body cannot easily excrete excess iron once absorbed, so if iron stores are high then the absorption of iron is reduced. Small amounts of iron, however, are lost through the normal sloughing off of intestinal cells, and some is lost via sweat and blood loss. Pre-menopausal women lose about 50% more iron than men because of menstruation. On average, men lose about 1.0 mg of iron per day and women lose about 1.5 mg (although, because of great variation in menstrual blood loss among women, some lose much more than this).
Dietary Sources of Iron
Iron is widely distributed in foods. Of the plant foods, good sources include legumes, whole grains (including wholemeal bread), wheat germ, oatmeal, green leafy vegetables, peas, broccoli, potatoes, nuts, seeds, peaches and dried fruit. (Refer to our Nutrient Summary for Vegetarians & Vegans for a list of iron sources.) The use of iron cooking utensils and saucepans also contributes to dietary intake.
Recommended Dietary Intakes Of Iron (in Australia
- Men - 7 mg/day
- Pre-menopausal women - 12-16 mg/day
- Post-menopausal women - 5-7 mg/day
- The RDI for pregnant women increases by 10-20 mg/day
Low Iron Stores: Not Necessarily Unhealthy
It is important to distinguish between low iron stores and iron deficiency anaemia. Iron stores are represented by serum ferritin levels and although generally lower in vegetarians, they are just as likely to be adequate. As long as stores are adequate and within the normal range, low iron stores are not necessarily of major concern. There is, however, a level at which someone is considered iron "depleted" (even without the symptoms of anaemia being present), when serum ferritin has fallen below a certain level. If iron depleted, steps should be taken to increase iron intake and absorption. If you are concerned about your haemoglobin and ferritin iron levels, these can be easily measured via a blood test at your local medical centre.
Iron Deficiency
A low iron intake is partly compensated for by increased absorption rates, but when needs are not met iron stores begin to decrease. Once stores are depleted, the level of iron in the blood will begin to decrease, and haemoglobin production will be suppressed. It can take a long time for iron-deficiency anaemia to develop, but eventually haemoglobin production can decrease to a point where anaemia does occur (the number of red blood cells falls so low that there is decreased oxygen-carrying capacity of the blood). Absorption of iron at this stage may be as high as 50%. Note here that iron deficiency (i.e. depleted body iron stores) can occur with or without the prevalence of anaemia.
Many adults with mild iron deficiency experience no obvious problems, other than vague symptoms of tiredness, headache, irritability, or depression, and do not show obvious signs or symptoms of anaemia. Signs and symptoms of iron deficiency anaemia include pale skin, brittle fingernails, tiredness, weakness, apathy, breathlessness especially on physical exertion, giddiness, palpitations, reduced immune function, inadequate temperature regulation, loss of appetite, headache, behavioural disturbances and reduced intellectual performance. The fatigue is caused by insufficient synthesis of red blood cells and cytochromes. These symptoms are similar to those of other health problems and diseases, making it very difficult to self-diagnose anaemia. If you are concerned about your iron level a simple blood test at your local medical centre will give an accurate indication of your current iron status. Iron deficiency anaemia will be signalled by the presence of microcytic (abnormally small) blood cells and very low haemoglobin levels in the blood.
Iron deficiency is one of the most common nutrient deficiencies in Western countries. There is a higher risk of iron deficiency during four periods of life: 6 months to 4 years, adolescence, during the female reproductive period, and during pregnancy. During infancy, iron-deficiency anaemia can permanently affect brain development, and in early childhood, iron deficiency interferes with growth, weight gain and behavioural development.
Iron Overload
Although not as common as iron deficiency, iron overload can also be serious. Haemochromatosis, a genetic disorder where individuals absorb more iron than normal, can lead to iron stores in the body eventually building up to such high levels that organs are damaged trying to store the extra iron. Haem iron poses the greatest risk for people with this disorder.
Even in individuals without heamochromatosis, excess iron stores do not provide any particular advantage and may even have adverse effects. For example, iron is a pro-oxidant - it promotes the oxidative damage that is linked to many chronic diseases. In some studies, excess iron stores (and intakes) have been linked to increased risk of heart disease and certain forms of cancer, particularly colorectal cancer. Other studies have shown that lower iron stores may reduce the risk for diabetes through enhancing insulin sensitivity.
Iron status of Vegetarians and Vegans
On the whole, research indicates that the dietary intake of iron by vegetarians, particularly in the case of vegans, meets or exceeds the RDI. The key question, however, is not how much iron is consumed, but how much is actually absorbed, and, consequently, whether the iron status of vegetarians and vegans is adequate.
Even taking into consideration factors like vitamin C intake and use of leavened bread, vegetarians absorb less iron from their diets than non-vegetarians. Some research has suggested that some vegetarians may absorb only about 10 percent of the iron in their diet while omnivores absorb about 18 percent.
It is likely that some adaptation to lower iron intakes takes place. One study has found that vegetarians lost far less iron from their intestines, compared to omnivores. And in men consuming a diet with low iron bio-availability, iron absorption increased over time.
Typically, due to the reduced absorption of non-haem iron in comparison to haem iron, the amount of stored iron of vegetarians and vegans is substantially lower than that of non-vegetarians, but their stores are just as likely to be adequate. And despite these lower stores, most studies have shown that the incidence of iron-deficiency anaemia in vegetarians is not significantly different from that in the general population.
It is important to note here that with iron deficiency anemia being relatively common among omnivore women, the fact that vegetarian women are no more likely to be deficient in iron is not a reason for them to be complacent about this important mineral.
Conclusion
Although the incidence of iron-deficiency anemia in vegetarians is not significantly different from that in non-vegetarians, vegetarians should not be complacent about iron. And despite the fact that adaptation may take place, it is important for vegetarians to eat a diet that emphasises iron-rich foods and enhances iron absorption. Iron deserves attention in the diets of everyone.
For people concerned about their iron level a simple blood test at a local medical centre will give an indication of their current iron status. For people concerned that their dietary intake of iron may not be adequate, we recommended that they see an Accredited Practising Dietitian who specialises in vegetarian nutrition.
Please Note
In order to plan nutritionally adequate and health-enhancing diets it is important to access up-to-date nutritional information from, or written by, a qualified professional. For specific and individualised dietary advice, VNV recommends that readers consult an Accredited Practising Dietitian who specialises in vegetarian nutrition.
Big Green Summer: Sustainable Living Project
Big Green Summer: Sustainable Living Project
By Nancy Pfoutz, from The Heartland Spirit, Fairfield IA
Five fortunate interns will be diving deeply into all aspects of sustainable living and design this summer, as pioneers in the first educational program sponsored by the FairField Internships Project. Founded by Lonnie Gamble, who co-directs the project with Diana Krystofiak, Big Green Summer will offer a 'walk the talk' experience where students will live what they learn.
A 'total immersion experience', students will learn about: renewable energy in a solar-powered classroom, grow organic produce as they learn about food systems, and harvest their own energy and water. They will intern with local businesses involved in renewable energy, natural building materials, organic agriculture, edible landscaping, social services, and other aspects of cutting-edge sustainable community development.
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"We want the program to have the integrity of what they’re learning to be in synchrony with how they’re living," said Gamble. "In most sustainability programs, the facilities don’t reflect what’s being taught – in fact, they often 'teach' the opposite. Lots of kids are looking for a non-traditional educational experience like this where you walk your talk in every aspect."
Interns Settling in the Heartland
The FairField Internships Project is an expansion of an existing intern program. Over the last eight ears, Lonnie and his wife Valerie have hosted hundreds of interns from the East and West coasts, and as far away as Ethiopia and England, to work on similar projects at their Surya Nagar Farm and Abundance Ecovillage. From the permaculture design classes Gamble teaches at M.U.M., Hawaii and Washington State, he has attracted people of all ages to Fairfield, some of whom have stayed and become environmental leaders in the community.
Brian Robbins came from California to intern in 2004 and 2005. He has now settled in FairField where he is developing a state-of-the-art permaculture site in the heart of Fairfield with partner Kelly Custer. "Through studying the knowledge and skills to harvest energy from the sun, wind, and plant life around us, a new world is opening up before me. I see an alchemy for transforming our world into a very, very nice place."
One woman completed her Smith College senior project through her Fairfield internship. In 2000, ten 20-year olds lived in tents at Abundance Ecovillage as they constructed rain catchments, nurseries and greenhouses to establish the community.
Building a Home for the Project
Unfortunately, people are regularly turned away from Gamble’s internship opportunities because of lack of personnel and insufficient housing space. "The increasing demand by interns for a more in-depth and varied program has led us to create a more formal structure to this grass-roots initiative," Gamble said.
Last Spring, during an Earth Day event at Grinnell College, Krystofiak spoke with Steve Langerud, Grinnell’s Associate Dean for Experiential Education about the intern program. "He was completely supportive and very excited," she said. "He has complete trust in Lonnie’s vision." Roger Gipple of Des Moines jumped on board, hiring Gamble to develop the program this past fall. Gipple manages the Agrestal Fund affiliated with the Iowa Natural Heritage Foundation.
Agrestal fosters a vision of "wildness" as a self-regulating, spontaneous state of existence, which would include renewable energy, local organic food systems, and a strong local economy – a world in tune with nature. The Agrestal Fund is offering five $500 scholarships for the Big Green Summer program, to be awarded through an essay contest.
A 15-acre parcel of land just south of Ecovillage was purchased for the project, and Iowa City architect Martha Norbeck has created a site plan including grass-paved parking, student housing, a common house, greenhouses, terraced gardens, woodlands, prairie and a constructed wetland. "The FairField Internships Project is an opportunity to create flourishing, authentic, self-regulating modes for living," Gipple said. "(What emerges) will have a cultural impact limited only by the bounds of courage and imagination."
Engaging Summer Immersion Experience
The FairField Internships Project is just one of the programs offered under its parent organization, the non-profit Sustainable Living Coalition. Big Green Summer’s 10-week intensive immersion in sustainable living will run from May 27 – August 5, kicking off with a three-to-five day leadership training/ adventure sport program led by M.U.M.’s Ken Daley. It will also feature several field trips and a conference, "Beyond Ecocatastrophe", examining the next step beyond a petroleum economy, beyond current organic food standards, and more.
Finally, the students will intern for five weeks at local profit and non-profit businesses. Possible mentors include Aurora Farms, Vedic City Organics, Iowa Progressive Asset Management, Radiance Dairy, and Habitat for Humanity, to name a few. "We hope this will add to the 'Brain Gain' initiative and bring kids to Iowa to stay, where they can set up rural businesses related to sustainability," Gamble said. A business incubator project is being planned for that purpose. Next summer, Gamble hopes to increase enrollment to 10 students.
In addition to the Big Green Summer, the Internships Project will offer a two week permaculture Design certification class, open to anyone, from June 5 – 19. It will teach the theory, principles and practice of permaculture in the Midwest, including indigenous cultivation, reading landscapes, urban strategies, ecosystem restoration and much more.
Yearlong Program and a Trip to Italy
FairField Internships is developing a one-year program in Environmental Design that will cover all aspects of creating a sustainable economy in one-month blocks. It will begin next year with 10 students, hopefully growing to 25 – 30. "We will have experts from all over the world to come give two-week programs," Gamble said. "We have affiliations with experts across the continental US, in Hawaii, Central America, France and Italy – 50 or 60 or those are potential faculty and advisors."
In the fall of 2006, the Internships Project will visit the world Slow Food events in Torino, Italy. The Slow Food movement promotes enjoying pleasure and sensuality in life. "We’ll take students, small farmers, public policy officials, writers and activists to see how village life works – the bakers, small farmers, cheese makers, artisans and markets – to learn how to create integrated village life in Iowa," said Gamble.
The main organizer for the trip is Steve Boss, a Fairfield businessman who spent a year in Italy prior to launching an Italian products import business. His extensive network of colleagues is an invaluable resource. "October is a [special month] for visiting Italy because of the grape and olive oil harvests, the mushrooms and truffle harvests, and roasting chestnuts. We’ll get a feeling for what it’s like to maintain family food traditions and cultures for millennia." Two trips are scheduled for October 14 – 29 and October 25 – November 11.
Young People Leading the Way
Krystofiak and Gamble have been garnering support for the Project from influential people across Iowa. "This project is a terrific blend of big ideas and practical knowledge," said Grinnell’s Langerud. "Community development starts with young people, and this project will engage them like nothing else in Iowa. Understanding our sense of place has never been more important or better addressed than through this project."
"Some people think sustainable living programs mean going backwards, a return to the 'simple' days," said Gamble. "It’s actually cutting-edge ideas for the future." For more information, visit Internship Project or contact Diana: kryst at natel.net, or Lonnie: lonnie gamble at yahoo.com.
Fiber
Most of us know that fiber is one of those good-for-you nutrients. But you don't have to eat gravelly, tooth-breaking cereal to get it. Some of the best and most delicious foods have loads of fiber. Find out how to get your fill of fiber without sacrificing good taste — or tooth enamel!
Why Fiber Is Your Friend
So, what exactly is fiber? Why do you need it and what food should you eat to get it?
The term fiber refers to carbohydrates that cannot be digested. Fiber is found in the plants we eat for food — fruits, vegetables, grains, and legumes. Sometimes, a distinction is made between soluble fiber and insoluble fiber. Soluble fiber partially dissolves in water and has been shown to lower cholesterol. Insoluble fiber does not dissolve in water, but that's why it helps with constipation. It's important to include both kinds of fiber as part of a healthy diet.
A diet that includes foods that are rich in fiber can help lower blood cholesterol and prevent diabetes and heart disease. When carbohydrates are combined with fiber, it slows the absorption of sugar and regulates insulin response. And food with fiber make us feel full, which discourages overeating.
Also, fiber itself has no calories, and adequate amounts of fiber help move food through the digestive system, promoting healthy bowel function and protecting against constipation.
Figuring Out Fiber
Great sources of fiber include:
- whole-grain breads and cereals
- fruits like apples, oranges, bananas, berries, prunes, and pears
- green peas
- legumes (split peas, soy, lentils, etc.)
- artichokes
- almonds
Look for the fiber content of foods on the nutrition labels — it's listed as part of the information given for "total carbohydrates." A high-fiber food has 5 grams or more of fiber per serving and a good source of fiber is one that provides 2.5 to 4.9 grams per serving.
Here's how some fiber-friendly foods stack up:
- ½ cup (118 milliliters) cooked navy beans (9.5 grams of fiber)
- ½ cup (118 milliliters) cooked lima beans (6.6 grams)
- 1 medium baked sweet potato with peel (4.8 grams)
- 1 whole-wheat English muffin (4.4 grams)
- ½ cup (118 milliliters) of cooked green peas (4.4 grams)
- 1 medium pear with skin (4 grams)
- ½ cup (118 milliliters) raspberries (4 grams)
- 1 medium baked potato with peel left on (3.8 grams)
- ¼ cup (59 milliliters) oat bran cereal (3.6 grams)
- 1 ounce (28 grams) almonds (3.3 grams)
- 1 medium apple with skin (3.3 grams)
- ½ cup (118 milliliters) raisins (3 grams)
- ¼ cup (59 milliliters) baked beans (3 grams)
- 1 medium orange (3 grams)
- 1 medium banana (3 grams)
- ½ cup (118 milliliters) canned sauerkraut (3 grams)
Making Fiber Part of Your Diet
An easy way to figure out how much fiber you need is to follow the "age + 5" rule. For example, if you are 14 years old, you should try to eat at least 19 grams of fiber every day (14 + 5 = 19). The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.
You probably eat some fiber every day without even realizing it, but here are some simple ways to make sure you're getting enough.
Breakfast:
- Have a bowl of hot oatmeal.
- Opt for whole-grain cereals that list ingredients such as whole wheat or oats as one of the first few items on the ingredient list.
- Top fiber-rich cereal with apples, oranges, berries, or bananas. Add almonds to pack even more fiber punch.
- Try bran or whole-grain waffles or pancakes topped with apples, berries, or raisins.
- Enjoy whole-wheat bagels or English muffins instead of white toast.
Lunch and Dinner:
- Make sandwiches with whole-grain breads (rye, oat, or wheat) instead of white.
- Make a fiber-rich sandwich with whole-grain bread, peanut butter, and bananas.
- Use whole-grain spaghetti and other pastas instead of white.
- Try wild or brown rice with meals instead of white rice. Add beans (kidney, black, navy, and pinto) to rice dishes for even more fiber.
- Spice up salads with berries and almonds, chickpeas, cooked artichokes, and beans (kidney, black, navy, or pinto).
- Use whole-grain (corn or whole wheat) soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.
- Add lentils or whole-grain barley to your favorite soups.
- Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce, low-fat cheese, mushrooms, and chunks of grilled chicken.
- Add a little bran to meatloaf or burgers.
- Sweet potatoes, with the skins, are tasty side dishes.
- Top low-fat hot dogs or veggie dogs with sauerkraut and serve them on whole-wheat hot dog buns.
- Take fresh fruit when you pack lunch for school. Pears, apples, bananas, oranges, and berries are all high in fiber.
Snacks and Treats:
- Bake cookies or muffins using whole-wheat flour instead of white. Add raisins, berries, bananas, or chopped or pureed apples to the mix for even more fiber.
- Add bran to baking items such as cookies and muffins.
- Top whole-wheat crackers with peanut butter or low-fat cheese.
- Go easy on the butter and salt and enjoy popcorn while watching TV or movies.
- Top ice cream, frozen yogurt, or regular yogurt with whole-grain cereal, berries, or almonds for some added nutrition and crunch.
- Try apples topped with peanut butter.
- Make fruit salad with pears, apples, bananas, oranges, and berries. Top with almonds for added crunch. Serve as a side dish with meals or alone as a snack.
- Make low-fat breads, muffins, or cookies with canned pumpkin.
- Leave the skins on fruits and veggies (but wash all produce before eating).
- Eat whole fruits instead of drinking fruit juices.
- Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Reviewed by: Mary L. Gavin, MD
Anti-Perspiration Evolution
Anti-Perspirant Evolution
Ingredients, Toxicity, Health & Environmental Risks
By Diane Cimetta, reprinted with permission from Greener Magazine
Concern regarding the use of anti-perspirants has been a popular topic of discussion in the press recently. Research and consumer advocate groups routinely raise questions concerning ingredients, toxicity, and long-term health risks, as well as their effect on the environment.
The use of anti-perspirants against perspiration, a by-product of our bodies’ natural temperature regulating process, is common in western cultures, to prevent rather than mask perspiration odor. Odor motivated the ancient Egyptians to concoct fragrances by mixing citrus scents with sensually pleasing spices. Ironically, in an opposite example of social development, an early indigenous culture in Brazil, The Bororo People, believed body odor was associated with the life force, breath odor with the soul.
While the Bororo people used body odors as a social marker to identify individuals and their families, western society as early 1910 began marketing 'deodorants' and 'antiperspirants,' claiming 'bad odor' was a hindrance to social success. By the mid eighties, a new consciousness began to emerge that focused on human and environmental health; people began to question the excessive use of chemicals in personal products and their cumulative effect on health and the environment.
Current research finds that there are risks from the continued use of chemical ingredients contained in anti-perspirants. Ingredients such as fragrance, BHT, propylene glycol, talc, silica, and peg-8 distearate are listed as hazards for gastrointestinal or liver function, causing a potential risk to the immune and nervous systems. How can we control perspiration without exposing ourselves to health risks or social embarrassment?
There are natural, chemical free anti-perspirants on the market; environmentally friendly, and not tested on animals. The Environmental Working Group has assessed some of these products as 'low' concern, for example, 'Herbal Magic', 'Certain Dri Antiperspirant', and 'Ban Classic Original'.
Another option, suggested in How it all Vegan, is to use a natural anti-perspirant made from cornstarch and a few drops of any essential oil. (Note: For example: Lavender, Thyme, Rosemary, Tea Tree) Using this home recipe ensures that your anti-perspirant is completely biodegradable and the ingredients may be found in most households, which make it convenient as well as inexpensive.
For centuries, people have waged war on body odor by using fragrances from natural sources. Technological advances have supplied us with an arsenal of antiperspirants in a variety of applications from roll-ons to sprays, creams, pads and dry sticks, even gels, which promise to reduce or eliminate perspiration.
Today, we've begun to realize that our attempts to address one social concern (odor) have caused a more debilitating concern, the harmful affects of anti-perspirants on human and environmental health. It’s time to take the initiative and educate ourselves, learn the issues and discover natural products that are in harmony with a healthy lifestyle for ourselves and the planet.
Organic and Other Environmentally Friendly Foods
Even the most casual food shoppers have probably noticed the increased quantity and variety of organic foods available in regular grocery stores. Once the specialty of health food stores, organic foods are spreading from specialty aisles to shelves throughout the big food stores.
Maybe you're wondering what all the fuss is about. Are organic foods healthier? Are they safer? Are they worth the extra money if they cost more than conventional foods? How do they taste?
And what about those labels touting foods as "sustainable," "natural," "free-range," "grass-fed," or "fair trade"? What do they mean, and are those foods organic, too?
Read on for a crash course in organic and other environmentally friendly foods.
Defining "Organic"
If a food is labeled "organic," what does that mean? To meet the organic standards set by the U.S. Department of Agriculture (USDA), an organic food is one that is grown without:
- pesticides
- fertilizers made with synthetic ingredients or sewage sludge
- herbicides
- antibiotics
- bioengineering
- hormones
- ionizing radiation
Organic animal products — meat, poultry, eggs, and dairy foods — come from animals that are fed 100% organic feed products, receive no antibiotics or growth hormones, and have access to the outdoors.
If a product is labeled "organic," it means that a government-approved certifier has inspected the farm where it was produced to ensure that the farmer followed all the rules necessary to meet the USDA's organic standards. Farmers who produce organic foods use renewable resources that conserve the soil and water for future generations. And any company that handled or processed that food on its way to the grocery store must be certified organic, too.
Foods labeled "organic" can be either:
- 100% organic: They're completely organic or made of all organic ingredients.
- Organic: They're at least 95% organic.
If you see "made with organic ingredients" on a label, it means the food contains at least 70% organic ingredients, but can't have the "organic" seal on its packaging.
Sustainable Foods
Another term you might hear in conjunction with organic and natural foods is "sustainable." This movement encourages eating foods grown locally by sustainable agricultural methods — that is, using food-growing techniques that don't harm the environment, are seasonal, and preserve agricultural land. Sustainable practices also are humane to animals, pay growers fairly, and support local farming communities by distributing their food through farmer's markets and other venues.
Again, "sustainable" and "organic" don't always mean the same thing. An organic tomato you buy, for example, might not adhere to sustainable principles if it was grown organically but shipped across the country to your market. And some produce you find at your local stand might not have been grown organically.
There's a growing trend among health-conscious consumers to buy food that is both sustainable and organic whenever possible.
You Might Also See:
- Bird Friendly or Shade Grown: When you see this on coffee, it means it was grown under trees that provide shade for the coffee and a habitat for migratory birds. Coffee grown out in the open under the hot sun is cheaper but requires more pesticides and chemical fertilizers to grow.
- Cage-Free or Free Range: Seen on eggs or poultry products, these terms can be misleading or unreliable. "Cage-free" implies that birds were not housed in cages, but is not a guarantee that they had access to the outdoors — or even are able to roam freely — and the "cage-free" label isn't verified by any third party. The USDA considers 5 minutes of open-air access per day by poultry to be enough for the "free range" distinction, but many people who want to buy humanely produced foods consider this inadequate.
- Grass-Fed/Open Pasture: "Grass-fed" on a label signifies that the livestock received a diet of natural forage outdoors, but sometimes cows are fed grass while indoors or in a pen or only for the first few months of their lives. So "grass-fed" can — but doesn't always — mean "pasture-raised" or "open pasture." Pasture-raised animals roam freely outdoors where they can eat the grasses and other plants that their bodies are best suited to digest.
- Fair Trade Certified: If you see this on coffee, chocolate, tea, rice, or sugar, it means that the farmers received fair prices for their products.
- Marine Stewardship Council: If you see this on your package of fish sticks or Alaskan salmon, it means the seafood was caught without endangering the species or harming the local ecosystem.
Natural Foods
Natural foods are foods that are minimally processed and remain as close as possible to their whole, original state. Natural foods don't have to adhere to the same rigorous standards organic foods do. However, the term "natural" generally means a product has no artificial ingredients or preservatives and that meat or poultry is minimally processed and free of artificial ingredients.
Natural foods can be organic, but not all are — some natural foods, for instance, may have been produced on a farm that has not been certified organic. If you want to be sure that what you're eating is organic, look for the "organic" labeling, which means they've been certified as meeting the USDA's standards.
Getting More Information
Keeping track of all these terms and their meanings can be confusing. To make labels more consistent and understandable, the USDA is now developing standards for labels like grass-fed, pasture-raised, and others that will be subject to USDA inspection.
Also, many individual food producers, dairies, farms, and orchards have websites you can visit to find out more about their standards. You also can find ratings and other label information from reputable consumer groups online.
Is Organic Food Healthier?
While the USDA does not claim that organic foods are safer or more nutritious than those produced conventionally, many people who produce, buy, and eat organic foods believe that they are.
Fans of organic foods are buying more and more of it — sales have risen more than 20% every year in the past decade and the Food Marketing Institute says that more than half of Americans buy organic food at least once a month.
Even with organic products, though, be sure to follow the safe handling recommendations for all foods:
- Thoroughly wash all produce, and if the skin still isn't clean, peel it off.
- Organically raised and processed meat can harbor bacteria and should be handled the same as regular meat products — follow kitchen cleanliness rules and cook meats to the proper temperature: 180° for poultry, 160° for beef.
Where to Buy Organic Foods
It wasn't so long ago that people who wanted to buy primarily organic foods had to turn to their local food co-ops or settle for a few items in their grocery store. Co-ops are still a great source for natural and organic foods. But prices might be higher, and anyone looking for non-natural foods as well will have to make another stop.
These days, though, it's easy to find a well-rounded selection of organic products. Most groceries offer organic produce, juices, cereals, baby food, dairy products, and more. And many stores are 100% organic or natural — if you don't have one in your neighborhood, there's likely to be one a short drive away.
If you can't find a decent selection of organic foods where you shop, talk to the store manager. The more requests a store gets for natural selections, the more likely it is to stock them.
Mmm, Mmm, Organic
If you think of carboard-y bread, weird vegetables, and unconvincing fake meat when you think of organic foods, think again! It's not a world of bland tofu and alfalfa sprouts. Many world-class beef producers are organic, and some of the best chocolate and coffee you'll ever try are organically made.
So the next time you see a tempting treat that's labeled "organic," you may want to give it a try — it might be your first step toward a style of shopping and eating that's good for you and the planet.
Reviewed by: Mary L. Gavin, MD
Iron And Vegetarian Diet
A complete guide to getting enough iron in your vegetarian diet, By David Ogilvie, reprinted with permission from the Vegetarian Network, Australia
Contrary to what we are told in the expensive advertising campaigns by the meat industry, an appropriately planned, well-balanced vegetarian diet is compatible with an adequate iron status. Although the iron stores of vegetarians are sometimes reduced, the incidence of iron-deficiency anemia in vegetarians is not significantly different from that in the general population.
Restrictive vegetarian diets (including macrobiotic), however, can be associated with iron-deficiency anaemia. Adequate iron nutriture depends on both the amount of dietary iron consumed and the amount absorbed. Western vegetarians who consume a variety of foods have a better iron status than do those in developing countries who consume a limited diet based on unleavened, unrefined cereals. Western vegetarians generally also consume greater amounts of vitamin C, an important enhancer of non-haem iron absorption.
Functions of Iron
The primary function of iron in the body is to transport oxygen. About 67% of body iron is present as haemoglobin and myoglobin. Haemoglobin, which is present in red blood cells, is essential for transferring oxygen from the lungs, via the blood, to the tissues; myoglobin is present in muscle cells and accepts, stores, transports and releases oxygen in the muscles. About 6% of body iron is used as a component of certain proteins (it forms part of the cytochromes, which are essential for respiration and energy metabolism), and as a component of certain enzymes it is involved in the synthesis of collagen and various neurotransmitters. In addition, iron is needed for proper immune function.
About 25% of the iron in the body is stored as ferritin, which is found in cells and circulates in the blood. The average adult male has about 1,000 mg of stored iron (enough for about 3 years), whereas women on average have only about 300 mg (enough for about 6 months). When iron intake is chronically low, stores can eventually become depleted, decreasing haemoglobin levels.
Types of Dietary Iron
Iron in food occurs in two forms, haem iron and non-haem iron. Approximately 40% of the iron in meat products is haem iron; 60% of the iron in meat and all the iron in plant foods is non-haem iron. The absorption by the body of the two types of iron differs, with about 20% of haem iron, and about 2% to 20% of non-haem iron, being absorbed.
Iron Absorption
The body uses several mechanisms to regulate iron absorption. Controlling absorption is important because the body cannot easily excrete excess iron once absorbed. The extent of iron absorption depends on a variety of factors, the most important of which is the size of current iron stores in the body. If stores are depleted there is a marked increase in the capacity of the body to absorb iron in order to try and correct the depletion. Conversely, if iron stores are increased then the absorption of dietary iron is reduced to try and prevent iron overload from occurring.
Enhancers and Inhibitors of Iron Absorption
The degree of absorption of iron can vary dramatically depending on a variety of dietary factors. Non-haem iron is much more sensitive to these factors than haem iron, and depending on the composition of a meal, absorption can vary 20-fold.
Vitamin C, which is abundant in vegetarian diets, significantly enhances the absorption of non-haem iron. To enhance absorption, the vitamin C source and iron must be consumed at the same meal. In addition to vitamin C, fruits and vegetables contain small amounts of other organic acids (e.g. citric acid and malic acid) that can also enhance non-haem iron absorption.
Tannic acid (e.g. in tea) can reduce non-haem iron absorption by as much as half; calcium can also inhibit iron absorption considerably. In addition, phytates (found in whole grains and legumes) also reduce iron absorption.
Studies have shown that when iron intake from plant foods is relatively high and a variety of foods is consumed, inhibitors and enhancers of iron absorption can offset each other and iron balance is not adversely affected.
Factors Enhancing Non-Haem iron absorption
Low body stores
Hydrochloric acid in the stomach
Vitamin C
Sugars
Haem iron
Full body stores
Reduction in stomach acid
Tannins (e.g. in tea)
Oxalic acid (e.g. in spinach)
Phytic acid (in dietary fibre)
Calcium and phosphorus in milk
Iron Loss
As mentioned above, iron in the body is regulated mainly by the degree of absorption. The body cannot easily excrete excess iron once absorbed, so if iron stores are high then the absorption of iron is reduced. Small amounts of iron, however, are lost through the normal sloughing off of intestinal cells, and some is lost via sweat and blood loss. Pre-menopausal women lose about 50% more iron than men because of menstruation. On average, men lose about 1.0 mg of iron per day and women lose about 1.5 mg (although, because of great variation in menstrual blood loss among women, some lose much more than this).
Dietary Sources of Iron
Iron is widely distributed in foods. Of the plant foods, good sources include legumes, whole grains (including wholemeal bread), wheat germ, oatmeal, green leafy vegetables, peas, broccoli, potatoes, nuts, seeds, peaches and dried fruit. (Refer to our Nutrient Summary for Vegetarians & Vegans for a list of iron sources.) The use of iron cooking utensils and saucepans also contributes to dietary intake.
Recommended Dietary Intakes Of Iron (in Australia)
Men - 7 mg/day
Pre-menopausal women - 12-16 mg/day
Post-menopausal women - 5-7 mg/day
The RDI for pregnant women increases by 10-20 mg/day
Low Iron Stores: Not Necessarily Unhealthy
It is important to distinguish between low iron stores and iron deficiency anaemia. Iron stores are represented by serum ferritin levels and although generally lower in vegetarians, they are just as likely to be adequate. As long as stores are adequate and within the normal range, low iron stores are not necessarily of major concern. There is, however, a level at which someone is considered iron "depleted" (even without the symptoms of anaemia being present), when serum ferritin has fallen below a certain level. If iron depleted, steps should be taken to increase iron intake and absorption. If you are concerned about your haemoglobin and ferritin iron levels, these can be easily measured via a blood test at your local medical centre.
Iron Deficiency
A low iron intake is partly compensated for by increased absorption rates, but when needs are not met iron stores begin to decrease. Once stores are depleted, the level of iron in the blood will begin to decrease, and haemoglobin production will be suppressed. It can take a long time for iron-deficiency anaemia to develop, but eventually haemoglobin production can decrease to a point where anaemia does occur (the number of red blood cells falls so low that there is decreased oxygen-carrying capacity of the blood). Absorption of iron at this stage may be as high as 50%. Note here that iron deficiency (i.e. depleted body iron stores) can occur with or without the prevalence of anaemia.
Many adults with mild iron deficiency experience no obvious problems, other than vague symptoms of tiredness, headache, irritability, or depression, and do not show obvious signs or symptoms of anaemia. Signs and symptoms of iron deficiency anaemia include pale skin, brittle fingernails, tiredness, weakness, apathy, breathlessness especially on physical exertion, giddiness, palpitations, reduced immune function, inadequate temperature regulation, loss of appetite, headache, behavioural disturbances and reduced intellectual performance. The fatigue is caused by insufficient synthesis of red blood cells and cytochromes. These symptoms are similar to those of other health problems and diseases, making it very difficult to self-diagnose anaemia. If you are concerned about your iron level a simple blood test at your local medical centre will give an accurate indication of your current iron status. Iron deficiency anaemia will be signalled by the presence of microcytic (abnormally small) blood cells and very low haemoglobin levels in the blood.
Iron deficiency is one of the most common nutrient deficiencies in Western countries. There is a higher risk of iron deficiency during four periods of life: 6 months to 4 years, adolescence, during the female reproductive period, and during pregnancy. During infancy, iron-deficiency anaemia can permanently affect brain development, and in early childhood, iron deficiency interferes with growth, weight gain and behavioural development.
Iron Overload
Although not as common as iron deficiency, iron overload can also be serious. Haemochromatosis, a genetic disorder where individuals absorb more iron than normal, can lead to iron stores in the body eventually building up to such high levels that organs are damaged trying to store the extra iron. Haem iron poses the greatest risk for people with this disorder.
Even in individuals without heamochromatosis, excess iron stores do not provide any particular advantage and may even have adverse effects. For example, iron is a pro-oxidant - it promotes the oxidative damage that is linked to many chronic diseases. In some studies, excess iron stores (and intakes) have been linked to increased risk of heart disease and certain forms of cancer, particularly colorectal cancer. Other studies have shown that lower iron stores may reduce the risk for diabetes through enhancing insulin sensitivity.
Iron status of Vegetarians and Vegans
On the whole, research indicates that the dietary intake of iron by vegetarians, particularly in the case of vegans, meets or exceeds the RDI. The key question, however, is not how much iron is consumed, but how much is actually absorbed, and, consequently, whether the iron status of vegetarians and vegans is adequate.
Even taking into consideration factors like vitamin C intake and use of leavened bread, vegetarians absorb less iron from their diets than non-vegetarians. Some research has suggested that some vegetarians may absorb only about 10 percent of the iron in their diet while omnivores absorb about 18 percent.
It is likely that some adaptation to lower iron intakes takes place. One study has found that vegetarians lost far less iron from their intestines, compared to omnivores. And in men consuming a diet with low iron bio-availability, iron absorption increased over time.
Typically, due to the reduced absorption of non-haem iron in comparison to haem iron, the amount of stored iron of vegetarians and vegans is substantially lower than that of non-vegetarians, but their stores are just as likely to be adequate. And despite these lower stores, most studies have shown that the incidence of iron-deficiency anaemia in vegetarians is not significantly different from that in the general population.
It is important to note here that with iron deficiency anemia being relatively common among omnivore women, the fact that vegetarian women are no more likely to be deficient in iron is not a reason for them to be complacent about this important mineral.
Conclusion
Although the incidence of iron-deficiency anemia in vegetarians is not significantly different from that in non-vegetarians, vegetarians should not be complacent about iron. And despite the fact that adaptation may take place, it is important for vegetarians to eat a diet that emphasises iron-rich foods and enhances iron absorption. Iron deserves attention in the diets of everyone.
For people concerned about their iron level a simple blood test at a local medical centre will give an indication of their current iron status. For people concerned that their dietary intake of iron may not be adequate, we recommended that they see an Accredited Practising Dietitian who specialises in vegetarian nutrition.
Please Note
In order to plan nutritionally adequate and health-enhancing diets it is important to access up-to-date nutritional information from, or written by, a qualified professional. For specific and individualised dietary advice, VNV recommends that readers consult an Accredited Practising Dietitian who specialises in vegetarian nutrition.
