Dr. Neal Barnard’s Program for Reversing Diabetes by Bryanna Clark Grogan – ISBN: 1594868107 [free pdf ebooks online]

  • 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
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Until Dr. Barnard’s scientific breakthrough, most health professionals believed that once you developed diabetes, you were stuck with it—and could anticipate one complication after another, from worsening eyesight and nerve symptoms to heart and kidney problems. But as this groundbreaking work reveals, this simply is not true. In a series of studies—the most recent funded by the National Institutes of Health—Dr. Barnard has shown that it is possible to repair insulin function and reverse type 2 diabetes. By following his scientifically proven, life-changing program, diabetics can control blood sugar three times more effectively than with the standard diet; and cut back on and in some cases eliminate medications while reducing the risk of diabetes complications.

“The long overdue epic scientific breakthrough in diabetes is herean obvious must-read for health professionals and for diabetic and potential diabetic patients.” —Caldwell B. Esselstyn, Jr., MD, preventive cardiology consultant, Cleveland Clinic

This is the approach to followthe clinically proven way to get your blood sugar under control… and start living again.”—John McDougall, MD, founder and medical director of the McDougall program

Dr. Barnard’s book is no exaggerationThe signs and symptoms of diabetes can be reversed, and he’s got the evidence to prove it.”—Jennie Brand-Miller, PhD, author of The New Glucose Revolution

 

Editorial Reviews

About the Author

Neal Barnard, M.D., is a physician, clinical researcher, and adjunct associate professor of medicine at the George Washington University School of Medicine. His books include Breaking the Food Seduction, Turn Off the Fat Genes, and Foods That Fight Pain.

Excerpt. © Reprinted by permission. All rights reserved.

CHAPTER 1

The Basics Have Changed

In the past few years, much of what we thought we knew about diabetes has been turned on its head. What is now coming into focus is an understanding of its fundamental causes, and that gives us power we never had before.

To make sure we are at the same starting point, let me walk you through the basics: symptoms, diabetes types, and typical treatments as they are currently used. Then I will show you what’s new.

HOW DO WE KNOW IT’S DIABETES?

First, let’s make sense of the symptoms. Diabetes may arrive with no symptoms at all, but often it starts with fatigue. For no apparent reason, your spark is just no longer there. It may also seem that you are losing water more rapidly than you should be, which is to say that you make trips to the bathroom more often than usual. And you are thirsty: You find yourself drinking a surprising amount of water.

Here is what is going on: The fundamental problem is that sugar is not able to pass from your bloodstream into the cells of your body. From that single problem come a great many others, like one domino knocking over another and another and another.

The sugar we are speaking of is glucose–one of the smallest and simplest sugar molecules. In this case, sugar is not just another word for junk food or empty calories. The fact is that the cells of your body use this kind of sugar–glucose–as an energy source. Like gasoline for your car or jet fuel for an airplane, glucose is your body’s fuel. It powers your movements, your thoughts, and more or less everything you do.

And that is exactly the problem. If glucose is unable to enter your cells, they are deprived of their basic fuel, so you lose your energy. That is why you are fatigued. If your muscles do not have the glucose they need for power, you tire easily.

Meanwhile, the glucose that cannot get into your muscle cells builds up in your bloodstream. It becomes more and more concentrated in the blood, and eventually it starts to pass through the kidneys and ends up in your urine.*

Now, as glucose passes through your kidneys, it carries water along with it- -lots of water, hence all those trips to the bathroom. What follows, naturally, is thirst–you are losing all those fluids. So fatigue, frequent urination, and thirst are all symptoms of one problem: glucose having trouble getting into your cells.

You may also find that you are losing weight. And no, this is not an especially welcome event–not in this situation. You lose weight because your cells are in essence starving. Nutrients cannot enter your cells, so your body is malnourished. Yes, even if you are eating plenty of food, nutrients and fuel are unable to get where they are needed.

Every day, people arrive at doctors’ offices complaining of fatigue, frequent urination, thirst, and sometimes unexplained weight loss. The doctor takes a blood sample, finds an unusually high level of glucose in the blood, and diagnoses diabetes. The doctor then advises the patient that it is essential to get blood sugar under control. An overly large amount of glucose flooding through the bloodstream day after day can harm the arteries. Left unchecked, it can damage the heart and the delicate blood vessels of the eyes, kidneys, and extremities.

But as we have shown in our research studies, the road to high blood sugar is a two-way street. When you change your diet and make other healthful improvements, a rising glucose level can fall. Sometimes the change can be so dramatic that no doctor looking at you afterward would ever guess that you had once been diagnosed with diabetes.

* The passage of glucose from the bloodstream into the urine led to the technical name doctors use for diabetes: diabetes mellitus. Diabetes comes from a Greek word meaning “to pass through,” and mellitus is the Latin word for “honey” or “sweet.”

How Doctors Diagnose Diabetes

Doctors diagnose diabetes if:

. You have symptoms of diabetes (frequent urination, unusual thirst, unexplained weight loss) and your blood glucose level is 200 milligrams per deciliter (mg/dl)–(or 11.1 millimoles per liter (mmol/l)*–or higher, regardless of the time of day or whether you are fasting, or . Your blood glucose level is 126 mg/dl (7.0 mmol/l) or higher after an 8-hour fast.

Your doctor will consider this a provisional diagnosis until it is confirmed by similar testing on a separate day. In some cases, doctors perform a glucose tolerance test, in which you drink a syrup containing 75 grams of glucose. If your blood glucose value is 200 mg/dl (11.1 mmol/l) or higher 2 hours later, your doctor will diagnose diabetes.

Normal fasting blood glucose is less than 100 mg/dl (5.6 mmol/l). After a 2- hour glucose tolerance test, the value should be less than 140 mg/dl (7.8 mmol/l). If your values are above the normal limit but not high enough for a diagnosis of diabetes, your doctor will diagnose prediabetes (impaired glucose tolerance), which often precedes an eventual diabetes diagnosis.

* US medical laboratories measure glucose in milligrams per deciliter (mg/dl). In most other countries, glucose is measured in millimoles per liter (mmol/l). As you will see, the same units are used in cholesterol measurements.

Diabetes Types

A diagnosis of diabetes–or prediabetes–means the insulin in your body is not doing its job adequately. Insulin is a hormone that moves sugar from your bloodstream into the cells of your body, among other functions. It acts like a key, opening a door to the cell, so to speak, and allowing nutrients inside. When insulin arrives at the cell’s surface and opens the door, glucose is able to enter the cell, which uses it for power.

If for some reason your body is not making insulin, the result is rising blood glucose levels. Similarly, your blood glucose rises if your cells resist insulin’s actions–the key goes in the lock, but the door will not open. Over the long run, high blood glucose levels can damage your nerves, eyes, kidneys, and other parts of your body.

Diabetes comes in three main types, called type 1, type 2, and gestational diabetes. Let’s look at each one.

Type 1 diabetes usually manifests in childhood or young adulthood. It used to be called childhood-onset or insulin-dependent diabetes. In type 1 diabetes, something has damaged the pancreas’s ability to produce insulin, and you need to get it from an outside source–typically by injection. However, recent research has revealed a great deal about how diet changes can dramatically reduce the risk that diabetes will bring any serious complications your way, as you will see in Chapter 3.

In addition, we know more than ever about the causes of the disease, arming us with more power to prevent it. The damage to the insulin-producing cells is caused by the biological equivalent of “friendly fire.” That is, it is caused by the body’s immune system–our white blood cells that are supposed to fight bacteria and viruses. These cells ought to protect you, but instead they have attacked the cells of the pancreas, destroying its ability to produce insulin. In Chapter 3, we will look at what triggers this process. It may surprise you to learn that foods–particularly the foods infants are fed within the first months oflife–are leading suspects.

Type 2 diabetes used to be called adult-onset diabetes, or sometimes non- insulin-dependent diabetes. About 9 out of 10 people with diabetes have type 2. Most people with this form of the disease still produce insulin; the problem is that their cells resist it. Insulin tries to bring glucose into the cells, but the cells respond like a door with a malfunctioning lock. In response to these sluggish cells, your body produces more and more insulin, trying to overcome the resistance. If the body’s insulin supply cannot overcome the resistance, glucose simply builds up in your blood.

Diabetes drugs work to counteract this problem: Some make your cells more responsive to insulin. Others cause your pancreas to release more insulin into the bloodstream or block your liver from sending extra glucose into the blood.

Until now, most diabetes diets have tried to compensate for the cells’ resistance to insulin’s action, too. They limit the amount of sugar in your diet. They also limit starch (complex carbohydrate) because starch is actually made from many glucose molecules joined together in a chain. During digestion, starch breaks down to release natural sugars into the blood. The idea is that if you do not get too much carbohydrate at any one time, your cells will not be overwhelmed with too much glucose. For people on medications, typical diet plans aim to keep the amount of glucose or starch fairly constant from meal to meal and from day to day so the amount of medication required to help your body process glucose–your daily dosage- -can stay the same, too. In short, these diets guide you on what, when, and how much to eat.

Insulin is Made in the Pancreas

Insulin is made in the pancreas, an organ located just behind your stomach that is about the size and shape of a TV remote control. In fact, remote control is what the pancreas is all about. It sends insulin into the bloodstream to travel to the cells of your body to help them take in glucose from the bloodstream. In type 1 diabetes, the pancreas has stopped making insulin. In type 2 and gestational diabetes, the pancreas is usually able to make insulin, but the body’s cells resist its action.

New research has changed everything, however. We can now use diet changes to influence insulin sensitivity directly. So, as you will see shortly, the nutrition prescription has been completely rewritten to take advantage of this new understanding.

Gestational diabetes is similar to type 2 except that it occurs during pregnancy. While it typically disappears after childbirth, it is a sign of insulin resistance, and that means that type 2 diabetes may be around the corner. With the same sorts of steps that tackle type 2 diabetes, we can often stop gestational diabetes from ever turning into type 2.

GENES ARE NOT DESTINY

Diabetes runs in families, but don’t take that to mean that if one of your parents has diabetes, a similar diagnosis has to be your fate as well. You can change things.

Let’s take a look at type 1 diabetes first. Many children are born with genes that make it possible for them to develop type 1 diabetes, but most of them never do. In fact, even among identical twins, when one twin has type 1 diabetes, the other has less than a 40 percent chance of having it.1 What makes the difference, apparently, is the environment, particularly the foods the child is exposed to early in life, viral infections, and perhaps other factors.

Genes play a similar role in type 2 diabetes. Many years before diabetes ever manifests, special tests can detect insulin resistance in young adults who have inherited a tendency toward type 2 diabetes from their parents. If they eat the same kinds of foods their parents did, they are very likely headed for a diagnosis. Abundant evidence shows, however, that changes in diet and lifestyle can cut the odds that diabetes will occur. When it does occur, diet can dramatically alter its course.

The point is this: Some genes are dictators, and others are not. The genes for hair color or eye color, for example, really are dictators. If they call for you to have brown hair or blue eyes, you can’t argue. But the genes for diabetes are more like committees. They do not give orders; they make suggestions.

If our genes call for diabetes, we do not necessarily have to listen to them. We have more control than you might imagine.

HEMOGLOBIN A1C

As you have seen, doctors diagnose diabetes based on your blood glucose level, and tracking your blood glucose is an important way to track the effects of diet and medication dosages. As helpful as glucose testing is, though, it really indicates only how you are doing at the time you take the test. The best way to tell how you are doing over the long run is with a test called hemoglobin A1c, or A1c for short. This is the main way you will track your progress in controlling diabetes.

Hemoglobin is the pigment that gives color to your red blood cells and whose job it is to carry oxygen. What the A1c test actually measures is how much glucose has entered your red blood cells and become stuck to hemoglobin. If you have had a lot of glucose in your blood, a fair amount of it gets into your cells and sticks to your hemoglobin. If you have not had much glucose in your blood, your hemoglobin has much less stuck to it.

Since red blood cells have a fairly short life span (about 4 months), the test indicates how well your blood sugar has been controlled over the preceding 3 months or so. The American Diabetes Association (ADA) recommends that people with diabetes get their A1c values below 7 percent. Research shows, however, that lower values cut the risk of complications, so many experts now call for targets of 6.5 or even 6 percent.

DIABETES DIETS

If you have diabetes, chances are you were given printed guidelines on what to eat and what to avoid. Perhaps you have met with a dietitian, and you may have been referred to a diabetes class. Unfortunately, most people do not get the ongoing support they need to make dietary changes, and as a result, this well-meaning effort may not have much effect. If you are like many people, you may have found your diet tough to sustain.

For many years, the ADA has offered diet recommendations designed to provide basic nutrition while also keeping calorie intake and food choices reasonably stable over the course of the day and from one day to the next, as you saw above. The idea was that if you had no carbohydrates for breakfast but then had a big carb-fest later in the day, your blood sugar would change erratically. Similarly, if you had lots of starchy foods on Monday but went low-carb the rest of the week, your blood sugar would be all over the map, and your medications could not keep up with you.

 

Keywords

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.

ISBN: 978-1-62873-660-1

Ebook ISBN: 978-1-62914-020-9

Printed in the United States

CONTENTS

Acknowledgments

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

4. Glypho-Gate

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
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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
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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.

Verwendete Abkkürzungen

• 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)

Angegebene Zeiten

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.

Portionsgrößen

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.

BASICS

Zimtzucker

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

1 Zimtstange

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).

Vanillezucker

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).

Knoblauchpaste

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
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, 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.

SIX COUNTRIES

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!

KIDS CAN

Peel the cucumbers.

Squeeze the limes.

Chop the cilantro.

Put the toppings in little bowls.

YOU NEED

For the Tacos

Canola oil

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

Chopped avocado

Chopped tomatoes

Chopped lettuce

Cucumber salsa (recipe at right)

Green Tip

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

YOU NEED

1 medium cucumber
.g. pasta, breakfast cereals, bread) pulses and

portion of chicken plus a carton of yoghurt and 200 g

nuts.

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.

4

Healthy eating

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.

Figure 1.3

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

is to:

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,

adventurous

appearance or flavour (e.g. Figure 1.3). The

• be moderate in the use of sugar and salt.

5

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.

Special diets

Vegetarian/vegan and other ethical

acceptable to Sikh men; Sikh women tend to

diets

avoid all meat.

Vegetarians do not eat meat or fish, or any type of

Medical diets

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

vegetarian

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

sw

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