One-Dish Vegan by Robin Robertson [epub | 8,30 Mb] ISBN: 1558329420

  • Full Title: One-Dish Vegan Revised and Expanded Edition: 175 Soul-Satisfying Recipes for Easy and Delicious One-Pan and One-Plate Dinners
  • Autor: Robin Robertson
  • Print Length: 240 pages
  • Publisher: Harvard Common Press; Revised, Expanded edition
  • Publication Date: October 9, 2018
  • Language: English
  • ISBN-10: 1558329420
  • ISBN-13: 978-1558329423
  • Download File Format | Size: epub | 8,30 Mb
Download Link

>>>Download<<<

 

Directions
Get your nutrition the right way with One-Dish Vegan Revised and Expanded Edition. This cookbook features 175 nutritionally sound vegan recipes that are fast and easy—all, brimming with flavor.

The first edition of One-Dish Vegan was a nutritionally well-rounded vegan cookbook that captivated home chefs. In the Revised and Expanded Edition, you will find all of this and more in the 175 fast and convenient one-dish meals, all beautifully photographed, and ready to get you cooking.

The bold and vibrant recipes—including 25 new to this edition—range from the most popular categories of one-dish dining like stews, chilis, and casseroles, to a host of stove top sautes and stir-fries. You will also enjoy substantial salads, as well as pastas and other noodle-based dishes. Convenience and easy cleanup are key in One-Dish Vegan; not only can each meal be served and enjoyed in a single dish, but most can also be prepared in a single container. Now you can spend more time eating and less time cleaning.

The recipes are at once homey and adventurous, comforting and surprising. Above all, they demonstrate that it really is possible to get a complete vegan meal into one dish, full of good-for-you nutrients and bright, satisfying flavors.


 

 

Editorial Reviews

About the Author

Robin Robertson is a veteran restaurant chef and cooking teacher. She pens a regular column for VegNews Magazine and has written for Vegetarian Times, Health Naturally, Restaurant Business, National Culinary Review, American Culinary Federation Magazine, and Better Nutrition. She has authored numerous cookbooks, including the best-selling titles Vegan Planet, Vegan on the Cheap, and Quick-Fix Vegan. Robertson currently writes, promotes her books, and teaches classes on her innovative vegan cuisine from her home in the Shenandoah Valley of Virginia, in the town of Woodstock.

 

Keywords

loading this Simon & Schuster ebook.

* * *

Get a FREE ebook when you join our mailing list. Plus, get updates on new releases, deals, recommended reads, and more from Simon & Schuster. Click below to sign up and see terms and conditions.

CLICK HERE TO SIGN UP

Already a subscriber? Provide your email again so we can register this ebook and send you more of what you like to read. You will continue to receive exclusive offers in your inbox.

The Everything® Healthy Living Series

Food Remedies: Acne

The most important information you need to improve your health

Adams Media, an imprint of Simon & Schuster, Inc.

Avon, Massachusetts

Contents

Introduction

What Causes Acne?

Nutrients That May Prevent or Alleviate Acne

Recipes

Red Bell Pepper Spinach Pasta Salad

Kiwi Orange Salad

Guava Juice

Roasted Tomato Marinara

Vitamin C Salad

Also Available

Copyright Page

Introduction

For more than 10 years, millions of readers have trusted the bestselling Everything® series for expert advice and important information on health topics ranging from pregnancy and postpartum care to heart health, anxiety, and diabetes. Packed with the most recent, up-to-date data, Everything® health guides help you get the right diagnosis, choose the best doctor, and find the treatment options that work for you.

The Everything® Healthy Living Series books are concise guides, focusing on only the essential information you need. Whether you’re looking for an overview of traditional and alternative migraine treatments, advice on starting a heart-healthy lifestyle, or suggestions for finding the right medical team, there’s an Everything® Healthy Living book for you.

The Healing Power of Food

The healing power of food has been well documented throughout history. Cultures throughout the world have used foods — fruits, vegetables, herbs, and animal products — to ward off disease and prevent ailments, aches, and pains. Now we live in a time when advances in technology allow us to take a closer look at food and discover why and how it heals. As a consumer, you have the ability to take this valuable knowledge and use it to guide your eating while reaping the benefits of improved health and wellness.

Food as Medicine

Think back to a time when there were no medicines, no pharmaceutical companies, and very little of the hard science you are familiar with today. Having difficulty? That’s not surprising, because you have likely not lived during such an era. However, there was a time in history when food was the only medicine.

The history of the healing power of food dates back more than 4,000 years. References regarding food and herbs for healing can be found in the Bible. Greek and Chinese cultures have a long history of utilizing food and its nutrients as cures and relief for ailments and disease. It was the people of these times who saw the effects that food can have on healing the body even if they didn’t know exactly why or how it happened.

Many of the reputed benefits of food from the past are now strongly supported by scientific evidence. The well-known Nurses’ Health Studies are considered some of the largest and longest-running research studies evaluating factors that influence women’s health. Through these studies scientists have learned things such as eating cruciferous and green leafy vegetables can help maintain cognitive function as you age, and the consumption of nuts and whole grains reduces risk for coronary heart disease. Other scientific research has shown that strawberries may contain nutrients that damage or kill leukemia cells, antioxidants have the potential to inhibit enzymes that cause inflammation, and mushrooms have antimicrobial powers to fight off infection.

The Positive Side of Nutrition Research

As time has passed and technology has advanced, nutritional researchers have not forgotten the powers of food. What has changed, however, is that now the tools exist to evaluate exactly what makes food such a healing force. Not only are new powers of foods being discovered, but now the active components of these foods are being identified, giving people the ability to eat well and reduce disease.

For example, growing and eating garlic for its medicinal properties dates back several thousand years. Today’s researchers have been able to determine that the sulfur-containing compounds of garlic, as well as its vitamin and mineral content, produce valuable health benefits. Research has linked garlic to a reduced risk of cardiovascular disease and some cancers, and it carries the potential to reduce the pain and inflammation of arthritis.

Similarly, fruits and vegetables have long been recommended as part of a healthy diet, and for good reason.
pork barbecue recipe, low cal lunches, chicken spaghetti, pampered chef recipes, beer delivery,
tard Greens, Sesame, and Lime

Smoked Trout with Mustard and Apples

Dad’s Scotch Gravlax

Swordfish-Like Steak with Crispy Capers

MEAT

Skillet Chicken with Crushed Olives and Sumac

Impostor al Pastor

Fennel-Rubbed Pork Chops for Two

Meeting “The One”

Perfect Steak with Buttered Radish Toast

Golden Chicken Broth with Turmeric and Garlic

Chicken Soup with Toasted Garlic, Mushrooms, and Celery

Vinegar-Braised Chicken with Farro and Watercress

Seared Short Ribs with Quick Kimchi and Sesame Salt

Cumin Lamb Chops with Charred Scallions and Peanuts

Paprika-Rubbed Sheet-Pan Chicken with Lemon

Crispy Chicken Legs with Rosemary, Tiny Potatoes, and Sour Cream

Slow-Roasted Pork Shoulder with Garlic, Citrus, and Cilantro

Pork and Red Chile Stew with Tomatillos

Turmeric-Roasted Lamb Shoulder and Carrots with All the Fixings

A Beautiful Brined Bird

Buttermilk-Brined Chicken with Fresh Za’atar

Lamb Stew with Fennel, Preserved Lemon, and Crispy Fried Bread

Hanger Steak with Dandelion, Arugula, and Grana Padano

Bacon-Roasted Pork Tenderloin with Caraway’d Cabbage and Apples

Anchovy-Butter Chicken with Chicken Fat Croutons

SWEETS

Sorbet in Grapefruit Cups

The Only Piecrust

Double-Crust Peach Pie with Honey, Ginger, and Lime

Buttered Raspberry Hand Pies

Salted Butter and Chocolate Chunk Shortbread, or Why Would I Make Another Chocolate Chip Cookie Ever Again?

Luckiest Biscuits in America, or How Did I Get Here?

Luckiest Biscuits in America

Frozen Blackberries and Labne with Honey

Chocolate-Tahini Tart with Crunchy Salt

Jen’s Key Lime Pie

A Better Banana Bread

Cocoa Banana Bread

Honey-Yogurt Pound Cake with Raspberries

Caramelized Honey with Figs and Ice Cream

Everyone’s Favorite Celebration Cake

How to Casually Frost a Cake

Rhubarb-Almond Galette

Pistachio-Plum Crisp

Lemon Shaker Tart

Blueberry Cake with Almond and Cinnamon

Strawberry Shortcake Cobbler

Brown Butter–Buttermilk Cake

ACKNOWLEDGMENTS

INDEX

INTRODUCTION

When I was twenty, I told my mom I was going to take a break from college to cook food for a living. She gave me a special look, reserved only for mothers about to ask a question in a half cry, half yell: “You’re going to quit school so that you can go work at Hot Dog on a Stick?” Not exactly. It was, in fact, a really nice restaurant, James Beard award and all. No corn dogs, no hand-pressed lemonade. It wasn’t that I didn’t like school (I did), or that I wasn’t good at it (I was!), but more just that I didn’t feel anything for it, and I was really all about following my feelings at that time. Eleven years later, I’m still on that break from college.

Over time, in and out of restaurant and editorial test kitchens, I’ve cultivated my own personal cooking style, which is hard to classify. I wouldn’t call it lazy—I prefer the term lo-fi—but to give you some insight into my life as a home cook, I don’t own a blender, and up until a few months ago, I didn’t even own a food processor (my love for good bread crumbs finally broke my resolve). I use the same stainless-steel skillet to cook nearly everything, a cast-iron one for everything else, and when I inevitably misplace my rolling pin, I take pleasure in rolling piecrust with an unopened wine bottle. The ingredients I keep in my kitchen are mostly familiar (herbs, lemon, olive oil, salt) with only a few that aren’t (yuzu kosho, lime pickle), but all have certainly earned their place among the chaos that is my kitchen cupboard. I prefer my steak seasoned with only salt and pepper and believe that my chipped, fire-orange Dutch oven scavenged at a flea market does the job of ten electric slow cookers.

The recipes in this book follow my general approach, in that I would never ask you to toast nine different hard-to-locate spices on a Monday after work, and I’d never suggest you make something that takes 2½ hours if there were a simpler and equally delicious way to do it in one. I’ve been calling these recipes “highly cookable,” meaning they’re easy to shop for, simple to execute, and a joy to eat. They prove that casual doesn’t have to mean boring and simple doesn’t have to be uninspired and that more steps or ingredients don’t always translate to a better plate of food.

In most cities it’s easy to eat every meal out at a wonderful restaurant if you want. From $1 plates of dumplings to $26 avocado salads, you can truly have it all. And don’t get me wrong, I love the experience of eating out, being served, ordering things I would never cook or make myself, like roasted bone marrow on toast with a perfect martini or 36-hour ramen. But for everything else, I prefer dining in. Sure, there’s the grocery shopping (a task I actually love), the chance that your oven will stop working halfway through roasting a chicken slathered with anchovy butter (finish it on the stove!), and yes, there are dishes t
steak out, tasty recipes, samosa pastry, spring rolls, cheesecake cupcakes,
up hours (and, by the end of the year, days) to pursue more healthful activities, like 15-minute workouts.

6. DON’T BE A NEATNIK. Is it really all that important that your apartment is spotless? Stop wasting precious time straightening your sheets just so and polishing picture frames, and aim for adequate instead.

7. BE DECISIVE! You can easily waste hours choosing what color to paint your walls or which brand of sneakers to buy (it’s called analysis paralysis). At some point, you need to stop waffling and move forward. Set a time limit, say 45 minutes, for comparison shopping, weighing pros and cons, etc., then make a decision and go forth.

8. BUY TIME. Yes, you actually can buy more hours in the day by paying for services that suck up tons of time. Before you pooh-pooh the idea of hiring a laundry or cleaning service, sit down and do a little math. What is an hour of your time worth? How do you spend your disposable income? When you consider that you might be blowing a few hundred bucks on shoes and bags you don’t really need while you slave away all your spare time scrubbing the tub, it’s time to reconsider your expenditures. Hire a cleaning service to do the heavy-duty stuff twice a month, look into premade meal plans, and buy yourself hours every week.

9. INK IT ON YOUR CALENDAR. Amazing how you find time for everything on your calendar, right? That’s because it’s there in black and white, demanding your attention (and time). Block out your workouts as you would work appointments and you won’t miss a one.

10. USE AN EGG TIMER. Certain activities are black holes for time. All the little things you plan to do for just a few minutes—surfing the Web, playing games on your phone, “window shopping” all the new apps for your iPhone or iPad—can suck away hours if you’re not careful. Keep an egg timer on your desk. When you sit down, set it for 15 or 20 minutes. Then shut down when the bell rings.

11. TOUCH IT ONCE. When a paper comes across your desk (or in the mail), deal with it immediately. Piling up stacks of paper not only creates distracting clutter, you also waste time revisiting each issue again (and again) or, worse, losing something important. (Try it with email too!)

12. MAKE A CALL. IM-ing and emailing can be great time-savers. But sometimes it takes 15 messages to accomplish what you could do in a 40-second phone call. As soon as it starts getting complicated, pick up the phone.

13. PUT THINGS IN THEIR PLACES. I used to waste minutes (hours…days) looking for my keys. At any given time they could have been anywhere, and I mean anywhere—coat pockets, drawers, messenger bags, the clothes dryer, my car, or my personal favorite, hanging from the door lock. Finally, I bought a 75-cent hook, hung it by the phone as my designated key spot, and have not lost my keys since. Try this trick with anything you lose regularly. It works.

14. SET OUT YOUR STUFF. This one is repeated more often than It’s a Wonderful Life at Christmastime, but it works. Setting out your exercise clothes at night makes it far more likely that you will get up and get moving for a morning workout, instead of hitting snooze (or worse, skipping the whole affair entirely) because it’s too daunting to get up and start rummaging around for your workout gear.

15. GET UP 15 MINUTES EARLIER. Ridiculously simple, right? Yep, and it works. Vow to get up and work out at 5 a.m. every day and you’ll never do it. But even the most nocturnal of night owls can set their alarms (and roll out of the sack) a mere 15 minutes earlier in the morning. Even if you don’t use that extra time for your workout, it gets you out the door and to your office earlier than usual, so you get more done earlier in the day. So you’re more likely to feel entitled to take that 15 minutes for yourself later in the day.

Chapter 1:

The Genius of the 15-Minute Training Plan

When It Comes to Exercise,

It Really Is About Quality, Not Quantity.

The Superfast Workouts Help You Become

Leaner, Sexier, and Healthier in Half the Time!

And That’s Just Plain Smart.

In our Biggest Loser culture we have a tendency to believe that if a little exercise firms and burns, a lot of exercise will transform us into Victoria’s Secret models. Even though I’m a trainer and triathlete and I should know better, I’ve been guilty of buying in to this notion myself. A few years back, I laced up my running shoes and started hitting the street for an hour a day, believing that if only I sweated more, my skinny jeans, which were on the verge of becoming my asphyxiation jeans, would never get too snug. But to my dismay, I didn’t really get any leaner. I lost a little bulk, sure. But I also got softer, especially in my belly. Then a running coach gave me some advice that stuck (because it worked!): If you want to scorch calories and burn fat, go harder, not longer. I picked up the pace and haven’t looked b
how to cook salmon, new chocolate, keto recipes for beginners, gluten free alcohol, thorntons chocolate,
uesta incidenza possono essere individuate anche in altri fattori, tra cui lo sviluppo di una tecnologia agricola e di una industriale che hanno notevolmente cambiato la qualità degli alimenti disponibili sul mercato, perché si è andati a intervenire in modi nuovi sulla selezione dei semi, sull’alimentazione degli animali e sul trattamento di piante e terreni. Di pari passo con questi aspetti vi è l’accresciuto consumo di prodotti semi-lavorati o industriali, già pronti all’uso, dettato dall’abitudine, sempre più diffusa, di non dedicare abbastanza tempo alla preparazione dei cibi a partire da alimenti freschi.

Viver senza glutine

Quando si parla d’intolleranza alimentare si parla di escludere dalla propria alimentazione alimenti ben precisi, perché il nostro sistema immunitario o digestivo non li tollera. A livello etimologico, si dice “tolleranza” quella qualità che consente di accettare idee e atteggiamenti diversi dai propri o si dimostra comprensione per errori e difetti altrui; si tratta di un termine che trova applicazione nella sociologia, nella cultura e nella religione.

Nel caso delle intolleranze alimentari, a un certo punto della vita, è l’organismo a dire di “No” a un alimento o a un gruppo di alimenti, attraverso sintomi diversi, ma in ogni caso poco piacevoli, in grado anche di compromettere la normale qualità di vita di una persona. Questo porta spesso a una diagnosi che arriva come acqua quando si ha sete e rinfranca da un percorso disseminato di dubbi e timori, talvolta anche di lunga durata.

Ha inizio così un percorso di scoperta di alimenti da escludere, alimenti che si possono ancora mangiare e alimenti da sostituire. Un viaggio in cui non si può più sedere a tavola mangiando ciò che capita, fare la spesa a occhi chiusi e nel quale occorre, in molti casi, anche spiegare e raccontare agli altri la propria condizione (ma non ci eravamo seduti solo per mangiare?). Ciò che presto si capisce è che occorre tenere alta l’attenzione, anche se si è tra amici e persino a casa propria, e che la condizione di esclusione di un alimento è anche l’occasione per saperne di più e per dare all’intolleranza una dimensione non solo medica ma anche culturale. Coloro che devono sottostare a delle restrizioni alimentari e seguire una dieta particolare hanno anche l’occasione di prendere maggiore consapevolezza nel rapporto con il cibo e di conoscerne profondamente la valenza.

Come abbiamo già visto, un consumatore critico e accorto è in grado di scegliere per sé i prodotti più giusti e di restare distaccato da dinamiche paludose che sedano il buonsenso di ciascuno e sono in grado di stordire il concetto di benessere. Se il consumatore comune è orientato alla scelta da sole questioni di gusto personale, il consumatore intollerante dialoga costantemente con il cibo e con il proprio corpo. È un consumatore più attento e consapevole, meno schiavo delle pubblicità e mai dimentico che al centro dell’esperienza di acquisto c’è lui.

Il glutine è un complesso proteico presente in alcuni cereali, come frumento, orzo e farro, e nei loro derivati, e nei prodotti che li contengono. Ha la caratteristica di donare elasticità e viscosità agli impasti e di far lievitare i prodotti da forno, facendo incamerare l’anidride carbonica dei lieviti all’interno della maglia glutinica. Queste sue caratteristiche la rendono una sostanza molto usata nell’industria alimentare, proprio per la sua funzione tecnologica, e che si può ritrovare anche in prodotti insospettabili, come le salse, le confetture e gli insaccati.

Le persone che manifestano intolleranza al glutine, ipersensibilità al glutine (Gluten Sensitivity) o celiachia devono eliminare il glutine dalla loro alimentazione, scegliendo alimenti che non lo contengono.

Rispettare rigorosamente una dieta priva di glutine pone una serie di problemi di ordine psicologico e pratico, con cui le persone intolleranti devono fare i conti. In molti ambiti, l’alimentazione abbinata alla medicina fa sì che la soluzione alimentare più sana sia quella più triste e implichi una lunga serie di alimenti tabù, vietati, proibiti, non concessi, da evitare, da non poter mangiare o che, nella migliore delle ipotesi, è bene non consumare spesso.

Evitando alcuni alimenti, l’obiettivo è quello di ridurre-eliminare il disagio e il malessere provocati dall’assunzione di determinati prodotti in soggetti non ben disposti ad accoglierli. In sostituzione ai prodotti contenenti glutine, vi sono numerosi cereali che per natura non possiedono glutine, dai quali si ottengono farine utili alla panificazione e alla creazione di dolci. Queste farine sono spesso miscelate tra loro, a livello domestico o industriale, per unire le loro caratteristiche e ottenere una resa perfetta e dei prodotti che si avvicinano a quelli convenzionali sia per gusto sia per aspetto.

Per il pubblico del senza glutine si trovano in
noodles recipe, italian cookbook, puff pastry dough, whats paleo diet, quick easy meals,
freezer for up to 1 year. Because whole wheat flour contains the natural oils of the wheat germ, it is more sensitive to heat than is regular bread or all-purpose flour. Therefore, special consideration should be taken when storing whole wheat flour. It is best stored in an airtight container in the refrigerator, especially during warm spells, to prevent the flour from becoming rancid.

What’s the Purpose of ALL-PURPOSE?

Professional bakers and pastry chefs keep many more types of flour on hand than home bakers do. They have the storage for these different types of flour—from bread to cake to whole wheat and more. For home bakers, all-purpose flour may not be the perfectly matched flour for every application, but it can be used in most home situations with some success.

You can substitute all-purpose flour for bread flour in any of these recipes; just keep in mind that the protein content is not quite as high and therefore the flour is not as strong. Protein molecules need water (or liquid) to hydrate, and so a bread flour with more protein will absorb more water than will an all-purpose flour (or any weaker flour). If you substitute all-purpose flour, reserve a bit of liquid during the initial mixing process to achieve a properly hydrated dough.

Sugars and Sweeteners

Despite its reputation, sugar does more than just sweeten things up. It tenderizes, helps retain moisture, improves shelf life, contributes to color and flavor, and provides food for yeast, among other functions. And you thought it was just to satisfy your sweet tooth.

Sugar is a carbohydrate. There are many different forms of sugar and they are classified according to their source. Fructose and glucose are found in fruits and vegetables, whereas lactose is in milk products. The white granulated sugar most commonly used in baking is sucrose and is derived primarily from two sources: sugarcane and sugar beets.

Sugarcane is a tall, reedy grass that began to be cultivated in the South Pacific over eight thousand years ago. Sugar beets grow in a more temperate climate than sugarcane and once the discovery was made that they could be used for sugar manufacturing, sugar beets became the crop of choice for the European and American source of sugar. White granulated sugar, the type most used in baking, goes through a two-step manufacturing process. The sugar is first extracted or milled from its source (either sugarcane or sugar beets) into a crude, raw sugar. It then travels to a refinery plant, where this raw sugar is refined in stages into pure white sugar.

Sweeteners can be divided into two groups: dry crystalline sugar and syrups. All sugars (both crystalline and syrups) are hygroscopic to some degree, meaning that they attract and retain moisture. This is a key concept to understanding the behavior of sugars within a recipe.

Once dissolved, sugar acts as a tenderizer; it delays the formation of structure by interfering with some of the other processes. Because gluten, egg, and starch structure all require water, the hygroscopic quality of sugar slows down their formation by drawing water away from these builders. So, the more sugar present in a recipe, the more tender the product will be. However, there needs to be a balance. If too much sugar is added, then little structure will form at all, resulting in little or no rise in the product or the product’s collapsing as it cools.

Because sugar attracts water, it increases the softness and moistness of a product, a desirable characteristic in many cakes, cookies, and quick breads. This moisture retention helps to extend the shelf life by preventing drying and staling from occurring too quickly.

When heated to high temperatures during the baking process, sugars go through a caramelization process that simultaneously contributes a nice brown color as well as a warm caramelized flavor. Sometimes the sweetener possesses its own color before baking, such as with brown sugar, molasses, and honey, but these, too, will caramelize just the same.

As the formulas in chapters 5 and 6 (Enriched Dough and Laminated Dough) contain yeast, it is important to recognize the role sugar plays in the fermentation process. The fermentation process is complex and will be covered in more detail in chapter 3 in the Yeasted Dough Techniques section, but for now it is good to know that yeast feeds off and breaks down sugar, resulting in the formation of primarily carbon dioxide and alcohol. The sugar in the dough comes from both the starch carbohydrate from the flour as well as any other sugar added to the dough. The doughs for breakfast breads and pastries contain added sugar to help create the tender, flavorful products so welcome in the morning hours.

Clockwise from left: powdered sugar, granulated sugar, light brown sugar, raw sugar, corn syrup, and honey

Granulated Sugar

This is the type of refined sugar that most people c
t as importantly, it provides taste, flavour and palatability to foods. You’ll find you eat far more veggies when they taste good! Remembering the foundation of joy principle—your meals have to taste delicious if you’re to keep this eating pattern up for life.

Fat also slows stomach emptying and therefore plays a role in slowing down the digestion process. This in turn slows the absorption of carbohydrates in the meal—effectively lowering the GI—and helps you to feel more satisfied for longer afterwards.

So fat gets a smaller, but no less important, space on the plate. A drizzle of extra virgin olive oil, some mashed avocado, a sprinkle of nuts and seeds, or a dollop of hummus are all great healthy examples.

The best choices are nuts and cold pressed nut oils, seeds, avocado and avocado oil, olives and extra virgin olive oil, tahini and hummus. I don’t really like margarines or butter, and would far rather you use avocado or hummus in sandwiches and wraps, or brush your bread with extra virgin olive oil. However, a little butter, coconut oil and animal fats higher in monounsaturated fats, such as duck fat, are also okay for occasional use.

Macronutrients and micronutrients

The term macronutrient literally means ‘big nutrient’. These are the nutrients that provide us with energy (kilojoules). The three macronutrients are protein, carbohydrate and fat. Since alcohol also delivers kilojoules, it is sometimes called the fourth macronutrient, although clearly it is not essential and therefore not a ‘nutrient’ in the same way as the other macronutrients.

The term micronutrient literally means ‘small nutrient’. These are the vitamins and minerals our bodies require to function, but they do not give us any energy.

A FINAL NOTE

While we have a special slice on the Dr Joanna Plate for good fats, there are also fats appearing with food choices from other parts of the plate. These are the fats naturally present in oily fish (especially important), eggs, dairy—including cheese—healthy meat choices and in smaller amounts in many other foods we consume, including oats and other wholegrains. Most foods contain a mixture of macronutrients and for these it’s impossible to classify them as a carb, protein or fat. The correct terminology is to refer to carb-rich, protein-rich or fat-rich foods. The plate is my means of making things super easy for you and is meant only as a guide for creating healthy, balanced meals.

Hence, the lines between the fats, carbs and proteins are not set in stone. The most important factor is that you choose wholesome minimally processed foods, and then ensure you half fill the plate with plants.

The remaining half is more flexible, depending on the meal, your likes and dislikes, what you are doing and the other meals in the day. If you have just finished a pretty tough cardio workout you probably need a few extra carbs to restock your body’s stores. Conversely, after a sedentary day at the office you could drop the carb from dinner and just have a light meal of fish with salad. Or perhaps you had a large steak while out for lunch and feel like a lighter vegetarian supper—this is likely to have more carbs and fewer proteins. All these options are fine so long as you have stuck to your block allocations of each for the day as a whole.

Good foods for the Dr Joanna Plate

1. PLANTS

Leafy greens and cruciferous vegetables—such as spinach, silverbeet (Swiss chard), witlof (chicory), lettuce, broccoli, cauliflower, kale, brussels sprouts, cabbage, cavolo nero (Tuscan cabbage), Asian greens, watercress, rocket (arugula)

Alliums—onions, garlic, French shallots, leeks, spring onions (scallions)

Fungi—button, field, oyster, shiitake and all other varieties of mushrooms

Capsicum (peppers) and chilli

Asparagus

Beetroot (beets), carrots, turnip

Pumpkin (winter squash) and butternut pumpkin (squash)

Tomatoes

Other fruit—such as berries, apples, pears, pomegranate, grapefruit, grapes, cherries, mango, pineapple, papaya, star fruit, passionfruit, bananas, oranges, mangosteen, plums, kiwi fruit

Herbs and spices—such as parsley, basil, coriander (cilantro), mint, oregano, tarragon, cumin, cardamom, paprika, spice mixes

2. PROTEINS

Fish*—including salmon, trout, barramundi, snapper, ling, perch, cod, sardines, tuna, mackerel … the list is endless, but do look for sustainable seafood varieties

Other seafood*—oysters, mussels, clams (vongole), prawns (shrimp), octopus, crab, squid and all types of crustaceans and shellfish

Quality fresh red meat—look for non-marbled meat, grass-fed is a good indicator—beef, lamb and free-range pork

Game meats—venison, kangaroo, buffalo, wild boar, emu, ostrich, crocodile

Poultry—chicken, turkey and duck— look for free-range or organic

Eggs—look for free-range or organic

Dairy—milk, yoghurt, cheese

Soy—soy milk, tofu, tempeh, soy beans

Other legumes—chickpeas, dried beans, len

[collapse]

Leave a Reply

Your email address will not be published. Required fields are marked *