- Full Title: Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs
- Autor: Bryanna Clark Grogan
- Print Length: 288 pages
- Publisher: Rodale Books; 1st edition
- Publication Date: April 1, 2008
- Language: English
- ISBN-10: 1594868107
- ISBN-13: 978-1594868108
- Download File Format | Size: epub | 2,38 Mb
d by Sheldon Krimsky and Jeremy Gruber:
Biotechnology in Our Lives
Genetic Explanations: Sense and Nonsense
This book is dedicated to members of the Council for Responsible Genetics Board of Directors and Advisory Board who are no longer with us, but whose work and vision continue to inspire new generations of social and environmental justice activists: David Brower, Barry Commoner, Marc Lappe, Anthony Mazzocchi, Albert Meyerhoff, Bernard Rapoport, George Wald, and William Winpisinger.
Copyright © 2014 by Sheldon Krimsky and Jeremy Gruber
All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.
Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or [email protected]
Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation.
Visit our website at www.skyhorsepublishing.com.
10 9 8 7 6 5 4 3 2 1
Library of Congress Cataloging-in-Publication Data is available on file.
Ebook ISBN: 978-1-62914-020-9
Printed in the United States
Foreword by Ralph Nader
Introduction: The Science and Regulation behind the GMO Deception
by Sheldon Krimsky and Jeremy Gruber
What Is Genetic Engineering? An Introduction to the Science
by John Fagan, Michael Antoniou, and Claire Robinson
PART 1: SAFETY STUDIES: HUMAN AND ENVIRONMENTAL HEALTH
1. The State of the Science
by Stuart Newman
2. Antibiotics in Your Corn
by Sheldon Krimsky and Timo Assmuth
3. A Conversation with Dr. Árpád Pusztai
by Samuel W. Anderson
by Sheldon Krimsky, with Gilles-Eric Séralini, Robin Mesnage, and Benoît Bernay
5. GM Alfalfa: An Uncalculated Risk
by Phil Bereano
6. The Next Generation of Biohazard? Engineering Plants to Manufacture Pharmaceuticals
by Brian Tokar
7. Busting the Big GMO Myths
by John Fagan, Michael Antoniou, and Claire Robinson
PART 2: LABELING AND CONSUMER ACTIVISM
8. Codex Food Labeling Committee Debates International Guidelines
by Diane McCrea
9. Consumers Call on FDA to Label GMO Foods
by Colin O’Neil
10. Genetically Engineered Foods: A Right to Know What You Eat
by Phil Bereano
11. Latina/o Farmers and Biotechnology
by Devon Peña
12. Labeling Genetically Engineered Food in California
by Pamm Larry and CRG staff
13. Lax Labeling Policies Betray Public Trust
by Joseph Mendelson
14. A Conversation with John Fagan
by Samuel W. Anderson for GeneWatch
PART 3: GMOS IN THE DEVELOPING WORLD
15. The Agrarian Crisis in India
by Indrani Barpujari and Birenda Biru
16. Bill Gates’s Excellent African Adventure: A Tale of Technocratic AgroIndustrial Philanthrocapitalism
by Phil Bereano
17. Bt Brinjal in India: Why It Must Not Be Released
by Aruna Rodrigues
18. Hearts of Darkness: The Biotech Industry’s Exploration of Southern African Famine
by Doreen Stabinsky
19. Rooted Resistance: Indian Farmers Stand against Monsanto
by Mira Shiva
20. Why GM Crops Will Not Feed the World
by Bill Freese
PART 4: CORPORATE CONTROL OF AGRICULTURE
21. Patented Seeds vs. Free Inquiry
by Martha L. Crouch
22. BGH and Beyond: Consolidating Rural America
by Jack Doyle
23. Changing Seeds or Seeds of Change?
by Natalie DeGraaf
24. Food, Made from Scratch
by Eric Hoffman
25. Future Imperfect: Discussing the Industrialization of Agriculture with Deborah Koons Garcia
by Evan Lerner
26. Stealing Wisdom, Stealing Seeds: The Neem Tree of India Becomes a Symbol of Greed
by Vandana Shiva
PART 5: REGULATION, POLICY, AND LAW
27. AG Biotech Policy: 2012 in Review
by Colin O’Neil
28. EPA and Regulations
by Sheldon Krimsky
29. GM Food Legislation: Modified Foods in the Halls of Power
by Lara Freeman
30. Goliath vs. Schmeiser: Canadian Court Decision may leave Multinationals Vulnerable
by Phil Bereano and Martin Phillipson
31. Legal Challenge to Genetically Engineered Bt Crops Marches On
by Joseph Mendelson
32. A Primer on GMOs and International Law
by Phil Bereano
33. GMOs Stalled in Europe: The Strength of Citizens’ Involvement
by Arnaud Apoteker
PART 6: ECOLOGY AND SUSTAINABILITY
34. Environmental Release of Genetically Engineered Organisms: Recasting the Debate
by the GeneWatch editors
35. The Role of GMOs in Sustainable Agri
bbq delivery near me, how to bake bread, pizza hut website, pancake tuesday, fruit smoothie recipes,
e your bodies as well as your minds, maybe you’re feeling sluggish and want to kick-start your system, maybe you’re recovering from an operation, or just want to feel better in your clothes. Whatever your reason, and whatever your mission, you can be sure of one thing: we’ll be with you every step of the way.
We promise that this book is BS-free. There are no pie-in-the-sky promises here. We want the changes that you make to be long-lasting, and definitely not the kind of quick fixes that lead you down the path of yo-yo dieting. We want to help you develop a new lifestyle that is fun, effective, good value and sustainable. None of us can stand fitness idols and celebrities who promote the latest fad without solid evidence backing their statements. Fitness can be simple, and a beneficial addition to your lifestyle – mentally, physically and aesthetically – and this book will arm you with the tools to achieve this.
LDNM – who we are
LDNM was created in 2013 as an interactive platform for us four guys – James, Tom, Lloyd and Max – to answer the ever-increasing number of questions we were receiving regarding our training and nutrition, health and fitness.
We started out working as lifeguards at Hampton Open Air Pool, our local leisure centre, and trained together at the humble poolside gym within the facility. We made a point of doing so steroid free, and did our best to help colleagues and other gym members reach their fitness goals.
We soon began to grow a small local following, and a reputation in the local area among younger guys and girls for delivering results. At this point the fifth member of Team LDNM approached us with the idea to create a website and social media platform to answer questions, and to provide content on realistic training and nutrition to build muscle or lose fat. We agreed, seeing it as a hobby and even a time saver, but we never saw it snowballing into the movement and brand it has become today!
Online engagement was strong from the outset, and incredibly exciting for us. After being burned by supplement companies and fitness models – wasting our pay cheques on supplements promising (and costing) the world – we set out to tell it like it is to normal people. Unsurprisingly we experienced a lot of friction from the fitness industry, which had been conning people unchallenged for too long, with supplement companies offering us sponsorships and individuals with more followers on social media trying to stamp us out. However, we kept true to our mission to expose the clouded industry of fitness, and to show people how they can get leaner, fitter and stronger without negatively affecting their bank balance and quality of life! Thankfully, people liked our message, and the LDNM movement is going from strength to strength.
We have come a long way since 2013, and built our following to over 400,000 people across Twitter, Instagram and Facebook. It’s both our aim and our pleasure to maintain a personal rapport with our loyal and new followers alike!
Our LDNM transformation guides, which cover training, nutrition, supplements and lifestyle for men and women, have gone from simple Word documents to industry-leading guides in quality and quantity of information and support. These guides have allowed hundreds of thousands of normal people like ourselves, people with busy work, school and social lives, to progress their fitness goals sustainably, and we are proud of each and every success story, no matter how small.
We’ve also launched a successful line of apparel for training and outerwear, as well as developing effective, good-quality supplements that are available for a fair price. The LDNM Academy was developed to better the industry standard of teaching, as we felt that some operators were damaging their clients’ health, bank balance and attitude towards health and fitness. The Academy has come on leaps and bounds since it was started in 2015: personal training courses, nutrition coaching courses and social media events across London have all been sell outs.
Our website and social media channels are packed full of training, nutrition and lifestyle-based content (you can find us at www.ldnmuscle.com). We aim to show people how to achieve genuine balance and make fitness and nutrition an enjoyable and valuable part of their lives. Getting leaner, fitter and stronger should not be to the detriment of the lifestyle you enjoy.
We have invested time, energy and passion into LDNM from the moment it started. We wanted to create – and we believe we have created – a safe, sustainable and realistic approach to health and fitness, for anyone of any size or background. We wouldn’t be where we are today without the unprecedented level of support from you and everyone else reading this right now, and we are so truly grateful for it. We all want to say a huge personal
cupcakes near me, pasta fresca, food chain, costa coffee, parmesan,
ere Stunden in den Gefrierschrank zu legen.
Klebrige Teigreste oder fette Speisereste entfernt man am einfachsten, indem man vierTropfen gutes Spülmittel sowie 1 l Wasser in den Mixtopf füllt und diesen dann 4 Min./60 °C/Stufe 5–6 laufen lässt. Wenn Schaum hochsteigt, auf Stufe 2 reduzieren. Meistens ist der Topf nun schon sauber und muss nur nachgespült und getrocknet werden. Bei Brotteigen, die besonders schwer sind, sollte man den Mixtopf dennoch auseinanderbauen, denn der Teig legt sich gerne unter der Dichtung ab.
Koch- sowie Rührzeiten können variieren: Wir arbeiten ja mit Naturprodukten, und diese weisen zum Beispiel einen unterschiedlichen Wasser-, Zucker- oder Stärkegehalt auf. So kann es durchaus vorkommen, dass Gerichte entweder etwas kürzer oder auch länger gekocht/gerührt werden müssen. Gerade bei Bratenstücken, die unterschiedlich dick sind, muss der Garzustand überwacht werden.
• TL Teelöffel
• TL, geh. Teelöffel, gehäuft (alles, was draufgeht!)
• TL, gestr. Teelöffel, gestrichen (wenn man mit dem Finger darüberstreicht, etwas weniger als ein normal voller TL)
• EL Esslöffel
• EL, geh. Esslöffel, gehäuft (alles, was draufgeht!)
• EL, gestr. Esslöffel, gestrichen (wenn man mit dem Finger darüberstreicht, etwas weniger als ein normal voller EL)
• 1Prise Etwa die Menge, die zwischen Daumen und Zeigefinger passt
• 1 Msp. Die Menge, die auf die Spitze eines Küchenmessers passt (etwas weniger als 1 Prise)
Zubereitung: So lange benötigt man für die Arbeiten
Rührzeit: So lange ist der Thermomix® im Einsatz
Andere Zeiten wie Backzeit, Abkühlzeit, Wartezeit, Marinierzeit etc. kommen noch hinzu, bis das Essen dann fertig ist.
In der Regel rechnet man pro Portion mit 150–200 g Fleisch. Doch meist mögen wir Männer ja gerne etwas mehr davon, also setze ich die Portionen in diesen Rezepten größer an: So um die 250–300 g dürfen es schon sein (nur beim Filet Sous-vide nicht, das wird oft schon auf 200 g vorgeschnitten).
Wer weniger isst, kann sich entweder die Reste kalt stellen und innerhalb von zwei bis drei Tagen aufgewärmt nochmals einverleiben, eine zusätzliche Person einladen oder einfach weniger kochen.
Selbst gemahlen schmeckt Zimtzucker viel besser, als wenn man nur Zimtpulver mit Zucker vermischt (was grundsätzlich natürlich auch funktioniert). Man streut ihn über Kuchen, Süßspeisen, süßen Frühstücksbrei und Pfannkuchen.
Für 150 g
150 g Zucker
Die Zimtstange in einen Gefrierbeutel stecken und mit der flachen Seite eines Fleischklopfers in kleine Stücke zerklopfen.
Die Zimtstücke dann mit dem Zucker in den (trockenen!) Mixtopf schütten und 10 Sek./Stufe 10/mit MB fein mahlen. Warten, bis sich der Zuckerstaub etwas gesetzt hat, dann mit einem Pinsel Deckel und Mixtopf nach unten auswischen und Vorgang wiederholen.
Den Zimtzucker in ein sauberes Schraubglas füllen (wer hat, verwendet dafür einen Marmeladentrichter).
Selbst gemachter »echter« Vanillezucker, also nicht mit dem meist künstlich hergestellten Vanillin aromatisierter Zucker, schmeckt viel besser, ist gesünder und kostet wesentlich weniger als Zucker, der mit richtiger Vanille gemischt ist. Er verfeinert Süßspeisen, Eis, Kuchen, Marmelade, aber auch orientalische Gerichte und Marinaden.
Für 50 g
2 Vanilleschoten (auch hart getrocknete)
3 EL Zucker (weiß oder Rohrohrzucker)
Die Vanilleschoten mit einem Messer in 1 cm langen Stücken direkt in den (trockenen!) Mixtopf schneiden. Zucker zufügen und alles 10 Sek./Stufe 10/mit MB fein mahlen. Warten, bis sich der Zuckerstaub etwas gesetzt hat, dann mit einem Pinsel Deckel und Mixtopf nach unten auswischen und Vorgang wiederholen.
Den Vanillezucker in ein sauberes Schraubglas einfüllen (wer hat, verwendet dafür einen Marmeladentrichter).
Ich verwende diese leckere Paste gern in meinen Rezepten. Wenn ich guten, frischen Knoblauch bekomme, kaufe ich gleich eine größere Menge davon ein und verarbeite sie. Man sitzt zwar erst einmal eine ganze Zeit beim Schälen, hat aber dafür später immer diese Paste zur Hand. Sie schmeckt auch pur aufs Brot unglaublich gut – am besten zusammen mit dem Partner essen …
Für ca. 400 g
300 g Knoblauchzehen, geschält (entspricht etwa 550 g Knoblauchknollen; möglichst frisch!)
300 g Sonnenblumenöl
2 TL Salz
Die Zehen im Mixtopf 5 Sek./Stufe 5/mit MB hacken, spateln, nochmals 3 Sek./Stufe 5/mit MB hacken.
Sonnenblumenöl einwiegen, Salz zugeben und alles 40 Min./85 °C/Stufe 1/ohne MB kochen.
Paste in ein Schraubglas füllen, aber erst abgekühlt verschließen (Kondenswasser!). Im Kühlschrank hält sie sich zwei Monate.
Olivenöl schmeckt in der Knoblauchpaste meis
wine hamper, fudge recipe, green tea leaves, grilled food ideas, bella pizza,
, oak barrel tastes, too.
Syrah/Shiraz Shiraz wines are generally rich, lushly fruity and full of flavours like blackberry and chocolate and kitchen spice, whereas wines labelled as Syrah are usually drier and less rich.
Pinot Noir This is the palest of all the main red grape varieties, the gentlest, the most delicate. If you like gum-bashing reds, don’t go for Pinot Noir, because Pinot is positively reserved in personality, low in bitterness (that’s good) and smooth in texture. Although Pinot Noir is light it goes remarkably well with spicy food. Burgundy in France makes the most famous Pinot Noir wines (though you never see the grape name on the label there) and cooler parts of California, South Africa, Chile, Australia and New Zealand grow it well, too.
THREE WHITE GRAPES
Chardonnay A soft, golden style of wine, usually mellow and often made spicier and fuller by aging in oak barrels. Sometimes the wine can be appley, sometimes oatmealy and sometimes more tropical and peachy in flavour.
Sauvignon Blanc A sharp, green, crunchy style of wine, usually quite crisp, with a refreshing acid nip that makes your mouth water (in a pleasant way). The wine is not normally aged in oak barrels. So, if you’re a member of the IHO (I Hate Oak) brigade, Sauvignon Blanc is usually a good bet.
Riesling Wine buffs often say Riesling is the finest white grape in the world, but regular wine drinkers rarely agree with them. They say they don’t know whether Riesling wine is sweet or dry (it can be either, and everything in between), they don’t know how to pronounce it – is it Ryezling? (no) or Reesling? (yes). And in a time when things German are not considered cool (except in Germany) people presume Riesling is German, therefore un-cool. Well, the grape is German but it’s grown all over the world. The wine can be seriously dry with a slatey citrus acidity, off-dry with more fruit but still excellent acidity or really very sweet but still with tingling acidity. So it’s very versatile, but confusing too. Tingly acidity and absolutely no new oak barrelaging are two of its strongest points.
In the modern world of wine, there are a lot more than six countries making waves. But we’re talking about useful generalizations here, so I’ll stick with six, three from Europe – France, Italy and Spain – and three from the New World – Australia, Chile and New Zealand.
France France makes every type of wine – red, pink and white, sweet, medium and dry, fizzy, still, light and fresh, powerful and oaky… find me a style and France will probably make it. But the most useful generalization is that the red wines are usually dry, often a bit short of obvious fruit, keeping some evident acidity and always with a little of that tannin chewiness. The whites are generally very dry – even the oaked wines are very dry to go with their oaky spice – and they usually have noticeable acidity. They are rarely a big mouthful of ripe, soft fruit. You can drink them by themselves, but they’re probably better with food.
Italy People who love Italian wines usually also love – and I mean love – Italy, its lifestyle, its culture, everything Italian. And they chorus their love of Italian wines – especially reds – above all others. But Italian wines are much more difficult to learn about, appreciate and enjoy than those of most other countries, and they really are better with food – preferably Italian. The reds in general have more tannic bitterness, more acidity, more dark, impenetrable personality than most other reds. Whites can be surprisingly bright, scented and refreshing – but not in a green fruit, acid way. And most of them are not aged in oak. And what food goes best with Italian reds? Come on, you’re not really asking that question…
Spain Spain is best known for red Rioja, sparkling Cava and fortified sherry. Three very distinct styles. Cava is a very good, dry fizz. Sherry is a thrilling type of wine, usually very dry but with an amazing array of flavours. Red Rioja is known for its soft, creamy style, but modern Rioja is often deeper and more rough-edged though still oaky. In general, Spanish reds are quite dark and oaky and have less bright personality than equivalent French examples. Spanish whites can be oaky, but nowadays are usually pretty lean and fresh – and often scented – not bad for a country as hot as Spain.
Australia Big, brawny, breezy, self-confident, sunny Australia. Well, it was by offering ‘sunshine in a bottle’ that Australia became famous for its wine. Many Aussie wines are more toned down today, but sunny, ripe flavours, easy to drink, easy to like, are what Australia still does better than anyone. If you like sun-ripened flavours with a smile on their face, Australia is the place for you.
Chile Chile started out more slowly as a wine-producing country than Australia, but i
foodjets, raw juice, best chocolate chip cookies, chinese restaurants nearby that deliver, nian gao,
isn’t about adding more pressure to your schedule or guilt to your day. This isn’t going to overwhelm you or add more “shoulds” to your life. A regularly scheduled meal can actually make your life easier and reduce your stress because you’ll know much more about what your family is eating, thinking, and feeling.
Everyone will be happier as a result because, over time, you will probably start getting along better. I believe your family will be nourished in ways no multivitamin can come close to. And you’ll be making dinner history yourself—by creating memories and rituals you and your kids will carry and savor forever.
STARTING NEW RITUALS
Here is a simple truth: Dinner spreads love. That is one of the great motivations for starting and maintaining this ritual, and it’s one of the main reasons why, nine times out of ten, people grin ear-to-ear when recalling childhood family dinners. Food pioneer Alice Waters put it perfectly when she said, “My mom wasn’t a very good cook but one of my fondest memories is of being three and watching her in the kitchen with a big pot of boiling apples. I couldn’t wait to eat that applesauce. It’s a pure love memory.”
“AMONG THE MANY WONDERFUL THINGS ABOUT BEING PRESIDENT, the best is that I get to live above the office and SEE MY FAMILY EVERY DAY. WE HAVE DINNER EVERY NIGHT. It is the thing that sustains me.”
—PRESIDENT BARACK OBAMA
The Family Dinner is the book I wish I had when I first started raising my family and decided to embrace family dinner as a centerpiece of each day. Join us and have family dinner tonight, your own version. Start with whatever is on hand in the fridge and the pantry. You can do it with healthy take-out food, bowls of cereal, or peanut butter sandwiches. This book will help you get started whether you’re an accomplished cook or a novice with a dented frying pan.
If you are a working family, The Family Dinner offers realistic ways to make sure that a sit-down dinner isn’t sacrificed to your busy schedule. Inside these pages, you can learn how one afternoon in the kitchen can provide several meals for the week, how to turn leftovers into imaginative new dishes just by adding a few new ingredients, and how to get the conversation going in directions you never imagined.
The Family Dinner will show you ways to serve a dinner in which everyone participates—from the food to the conversation to the cleanup. When everyone is involved in the meal, they become invested in it in a new way, and are more excited to sit down and have fun. Everyone learns to be more appreciative, too!
Together, we will reconnect with our kids, eat delicious food, laugh, cry, and do it all again tomorrow! Together, one meal at a time, we can make family dinner the regular ritual it was always meant to be. Sacred time. Time to purposely be a family. Time that belongs to you and your family; time that is so important no one will dare mess with it.
So … what’s for dinner?
Dinner Guest Recipe
GARY’S T-NIGHT TACOS
Here is the famous Taco Tuesday recipe that started our dinner rituals. Only it’s not. We asked our friend Gary, a fabulous cook and designated chef for his family, to contribute the recipe for one of his kids’ favorite dinners.
Without skipping a beat he said, “Oh, well it will have to be my Taco Tuesday recipe!” Yikes, awkward: We already had our own taco recipe and it had sentimental value.
What’s this? Gary’s recipe features black beans! And a secret ingredient—maple syrup! And a fresh and tangy salsa. Well, we might just have to have a family recipe cook-off!
Which we did, and the winner is … GARY STUBER’s Best Bean Tacos Ever!
Peel the cucumbers.
Squeeze the limes.
Chop the cilantro.
Put the toppings in little bowls.
For the Tacos
2 medium onions, coarsely grated
2 15-ounce cans of black beans, lightly drained (or 4 ½ cups home-cooked beans)
2 tablespoons chili powder
2 tablespoons cumin
1 tablespoon tamari soy sauce
2 tablespoons maple syrup
12 corn tortillas
For the Toppings
1½ cups shredded cheddar
1 cup sour cream or Greek yogurt
Cucumber salsa (recipe at right)
If you use tinfoil, look for 100 percent recycled aluminum foil. It has no added chlorine or toxins and performs as well as traditional foil.
TO MAKE 12 TACOS
Heat a large nonstick pan over medium-high heat and drizzle the bottom with canola oil. Sauté the onions until they start to soften, then add the beans, spices, tamari, and maple syrup. Reduce the heat to medium low and let everything gently cook for 10 minutes.
Meanwhile, wrap the tortillas in foil and warm for 10 minutes in a 250-degree oven.
Serve the tortillas with bowls of beans and toppings on the side.
CUCUMBER GARLIC SALSA
1 medium cucumber
.g. pasta, breakfast cereals, bread) pulses and
portion of chicken plus a carton of yoghurt and 200 g
of baked beans.
Vitamins and minerals are needed in minute
Recommended daily amounts for 9 vitamins and 11
amounts for many bodily processes. Since the
minerals are given in the Government’s report on
body cannot make these essential micronutrients,
Dietary Reference Values.
they have to be provided by the diet.
Salt is sodium chloride, which is involved in
There is now stronger evidence that the high intakes
maintaining the body’s water balance. Sodium is
of salt in this country (estimated at about 8 g per day)
a type of mineral; sodium chloride is added to
can lead to high blood pressure. The goal is around
many manufactured foods and in particularly
4 g of salt per day.
high amounts in cured and snack foods.
The chef’s role
Chefs have a vital role in making healthy eating an
exciting reality for us all. Customer trends show
that many people are looking for healthier options
within menus, particularly if they eat away from
home every day. Healthy eating is one of the
major consumer trends to emerge over the past
decade and represents an important commercial
opportunity for caterers across the UK. This is not
a passing fad; healthy eating is here to stay.
As well as escalating consumer demand, some
sectors of catering have strict requirements
relating to health and nutrition. For example, by
law, school caterers have to provide meals that
meet a minimum nutritional standard. Often there Figure 1.2
A healthy portion size: navarin of lamb
are health-related specifications for workplace
catering contracts because employers feel they
have a commitment to the health of their staff.
Chefs can be highly influential in the health
arena. The amount of ingredients and the
proportion in which they are used, plus careful
choice of cooking and service methods, can make
an enormous difference to the nutritional content
of a dish or meal. Research has shown that the
most effective approach to healthy catering is to
make small changes to popular dishes. This may
involve the following measures.
• Small shifts in portion sizes (e.g. Figure 1.2) or
adding a bread roll or jacket potato to a meal.
A traditional dish made healthier:
This yields more starch in proportion to fat
Mexican bean pot and salad
(effectively diluting the fat).
• Subtle modifications to recipes for composite
‘Healthy eating tips’ throughout the recipe
dishes. For instance, making a pizza with a
sections can help in making some of these
thicker base and adding mushrooms and roasted changes. In summary the key to healthier catering peppers topped with less mozzarella but adding
a sprinkling of Parmesan for flavour. Omitting
• make small changes to best-selling items
the salt, but relying on the Parmesan, black
• increase the amount of starchy foods
pepper and chopped oregano to add flavour.
• increase the amount of fruit and vegetables
This is where chefs are vital in developing
• increase the fibre content of dishes where it is
healthier recipes that work. The skill in all this is
practical and acceptable
deciding when and where dishes can be modified
• reduce fat in traditional recipes
without losing quality. Some highly traditional
• change the type of fat used
dishes are best left alone whilst subtle changes can • select healthier ways to prepare dishes and be be made to others with no loss in texture,
appearance or flavour (e.g. Figure 1.3). The
• be moderate in the use of sugar and salt.
Practical Cookery 11th Edition
Note: take care when providing nutritional
making misleading claims, which could break the
information on menus as there may be a danger of
law. If unsure, take advice.
Vegetarian/vegan and other ethical
acceptable to Sikh men; Sikh women tend to
avoid all meat.
Vegetarians do not eat meat or fish, or any type of
dish made with or containing the products of
animals. Check for vegetarians who:
For medical reasons, the people on the special
diets below do not eat the foods listed.
• occasionally eat fish and/or meat – semi-
vegetarian or demi-vegetarian
• Dairy/milk free: milk, butter, cheese, yoghurt
• do not eat milk and dairy products – ovo-
and any prepared foods that include milk
products (check label).
• do not eat eggs – lacto-vegetarian
• Diabetes: dishes that are high in sugar and/or
• do not eat any food of animal origin (including
fat (low-calorie sweeteners can be used to
honey, dairy products and eggs); such people are