Healthy, Happy, Homemade Meals by Gooseberry Patch – ISBN: 162093292X

  • Full Title: Healthy, Happy, Homemade Meals (Keep It Simple)
  • Autor: Gooseberry Patch
  • Print Length: 288 pages
  • Publisher: Gooseberry Patch
  • Publication Date: November 9, 2018
  • Language: English
  • ISBN-10: 162093292X
  • ISBN-13: 978-1620932926
  • Download File Format | Size: pdf | 33,40 Mb
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Directions
Make it Healthy

  1. Fresh, Fresh, Fresh. Eating fresh vegetables and fruits is always a goal when eating healthier. Fresh from the garden, the farmers’ market or from the produce section of your favorite grocery store, choose ingredients that look fresh and colorful. Then enjoy them as soon as you can.
  2. Eat uncluttered foods. Who needs to add canned sauces and gravies when a grilled piece of meat or roasted veggies taste so great? Keep food clean and simple whenever you can.
  3. Read the label. If you don’t know what an ingredient is, look it up and be sure you want to eat it. Unprocessed or minimally processed foods are always best. Processed foods often add unneeded preservatives, salt, and sugar. Choose real foods (like eggs, lean meats, fresh fruits and veggies, and whole grain breads) over processed foods with added ingredients you don’t need or understand.
  4. Choose the right fat. Use heart-healthy fats such as canola and olive oil whenever you can. Butter is a real food but margarine isn’t. Fats are good for you—just choose the right ones. And be a bit creative when you can such as using avocado on your toast instead of butter and jelly.
  5. Don’t forget to snack. Having a healthy snack between meals can help you not to overeat when mealtime comes around.
  6. Treat yourself and enjoy. There is always room for a treat. Dark chocolate is everyone’s friend. The oatmeal in an oatmeal cookie is good for your cholesterol.
  7. Watch the calories. The USDA says that most adults need about 2000 calories a day.



Make it Happy

One of the best pleasures of life is sitting around the table with family and friends to enjoy a good meal. Here are some tips for making meal time a happy one.

  1. Presentation of food—colors, plates, etc.
  2. Turn off the devices and have some fun table talk.

Make it Homemade

  1. Preparing a meal together is a great family experience for any age. Even the little ones can help stir and add ingredients and feel a part of the meal prep that is so much fun.
  2. Eating at home ensures that you know where the ingredients came from and that it is fresh and good. Plus you’ll save money!

 

Editorial Reviews

From the Author

Italian Lentil &
Vegetable Stew
 
Submitted by: Eleanor Dionne, Beverly, MA
 
Growing up in an Italian family, we ate a lot of vegetable dishes. We called it "peasant food" and boy, was it yummy. My mom always made some kind of homemade stew or soup every Monday in the winter. This slow-cooker recipe is still a favorite of mine.
 
1 c. dried lentils, uncooked
3 c. water
2 c. marinara sauce
1 1⁄4 lbs. butternut squash, peeled and cut into 1-inch cubes
1⁄2 lb. green beans, trimmed and cut into 1-inch lengths
1 green pepper, cut into 1-inch squares
1 small potato, peeled and cut into 1-inch cubes
3⁄4 c. onion, chopped
1 t. garlic, minced
1 T. olive oil
 
Combine lentils and water in a large slow cooker. Add remaining ingredients except olive oil; stir. Cover and cook on low setting for 8 hours, or until lentils and vegetables are tender. At serving time, stir in olive oil; ladle into bowls. Makes 8 servings.
Nutrition Per Serving: 192 calories, 3g fat, 0g sat fat, 0mg cholesterol, 269mg sodium, 34g carbohydrate, 11g fiber, 7g sugars, 9g protein.

From the Back Cover

Make nutritious, all-time favorite recipes that your family & friends will love! You'll find 325 tasty and good-for-you recipes for breakfast, lunch, dinner…even desserts and parties!

  •     Family-pleasing dishes like burgers, salads, casseroles and more
  •     Mouthwatering meals to bring them to the table smiling
  •     Complete calorie and nutrition information for every recipe

 

Keywords

al Food Flavors

and Colorants

Natural Food Flavors and Colorants Mathew Attokaran

© 2011 Blackwell Publishing Ltd. and Institute of Food Technologists. ISBN: 978-0-813-82110-8

The IFT Press series refl ects the mission of the Institute of Food Technologists—to

advance the science of food contributing to healthier people everywhere. Developed in

partnership with Wiley-Blackwell, IFT Press books serve as leading-edge handbooks for

industrial application and reference and as essential texts for academic programs. Crafted

through rigorous peer review and meticulous research, IFT Press publications represent

the latest, most signifi cant resources available to food scientists and related agriculture

professionals worldwide.

Founded in 1939, the Institute of Food Technologists is a nonprofi t scientifi c society with

22,000 individual members working in food science, food technology, and related profes-

sions in industry, academia, and government. IFT serves as a conduit for multidisciplinary

science through leadership, championing the use of sound science across the food value

chain through knowledge sharing, education, and advocacy.

IFT Press Advisory Group

Casimir C. Akoh

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IFT Press Editorial Advisory Board

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Sam Saguy

Herbert Stone

Kenneth R. Swartzel

A John Wiley & Sons, Inc., Publication

Natural Food Flavors

and Colorants

Mathew Attokaran, Technical Director,

Plant Lipids Limited, Cochin, India

A John Wiley & Sons, Inc., Publication

Edition fi rst published 2011

© 2011 Blackwell Publishing Ltd. and Institute of Food Technologists

Blackwell Publishing was acquired by John Wiley & Sons in February 2007. Blackwell’s

publishing program has been merged with Wiley’s global Scientifi c, Technical, and Medical

business to form Wiley-Blackwell.

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ISBN-13: 978-0-8138-2110-8/2011.

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All brand names and product names used in this book are trade names, service marks, trademarks

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other expert assistance is required, the services of a competent professional should be sought.

Library of Congress Cataloging-in-Publication Data

Attokaran, Mathew.

Natural food fl avors and colorants / Mathew Attokaran.

p. cm. – (IFT Press series)

Includes bibliographical references and index.

ISBN 978-0-8138-2110-8 (hardback)

1. Flavoring essences. 2. Coloring matter in food. 3. Natural food. I. Title.

TP418.A88

2011

664′.5–dc22

2010041001

A catalog record for this book is available from the U.S. Library of Congress.

Set in 10/12 Times by Toppan Best-set Premedia Limited

Disclaimer

The publisher and the author make no representations or warranties with respect to the accuracy

or completeness of the contents of this work and specifi cally disclaim all warranties, including

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is not enga
butter chicken, coffee shops near me, low carb snacks, italian delicatessen, chinese barbecue pork,
d maybe a few beers in a cooler. But my backyard is where I really get my glow on.

The true purpose of the first gastro pubs in the UK was to take typical bar food and raise it to a level that would surprise even the most discerning palate. They used superior ingredients; often a gastro pub has its own garden for fresh produce. They make their own takes on traditional recipes, and add in a few surprises. How often do you expect to see a Caramel Shrimp Banh Mi on a pub menu? The overall idea seemed to be make it really good, make it affordable and make it fun.

I think we all know that I stand for fun. So the more I heard this term, the more I found myself interested in exploring it. But the more pretentious the establishment I might wander into was, the surer I was that fun was getting lost. I’m all about fresh ingredients and twisting things in my own crazy ways. Gastro grilling seemed like something I should, if not invent, at least reinvent. It’s about cooking food that I love. In Gastro Grilling, you will find recipes for that special gastrosexual in your family, such as Fire-Roasted Oysters with Crawfish Bacon BBQ Butter (page 44) or Grilled Squid with Grilled Prosciutto-Wrapped Radicchio & Caper Balsamic Sauce (page 312) or Grill-Blackened Turkey Tenderloins with Celery Blue Cheese Salad (page 285). Or what about the ever-succulent Stone-Grilled Butter Burgers (page 148) or Hot English Cheese Steak with Pale Ale & Stilton (page 138)? I could go on for days.

In my professional life, there has always been a battle: am I a gourmet or a gourmand? The Food Lover’s Companion defines a gourmet as “one of discriminating palate; a connoisseur of fine food and drink” — food that is “of the highest quality, perfectly prepared and artfully presented.” A gourmand is defined as “one who appreciates fine food … often to indiscriminate excess.” I would be lying if I didn’t admit to the gourmand title, but then gourmet applies too. I appreciate food, and I believe that it is my job to teach people to appreciate it as something more than fuel. Maybe you don’t ever sit down and really eat a meal, but that doesn’t mean you shouldn’t enjoy and appreciate the food you do eat.

For me, “gastro” means wanting you to have as much fun in your backyard as I have in mine. This book is about food that is of the highest quality you can afford, prepared with fun and passion. I’m a fat kid in a candy shop, only the candy shop is a circle of hot smoking and crackling grills and you’re along for the ride. I don’t care if you have a charcoal grill, a gas grill or even a fire pit in your backyard, I just want you out there in that yard cooking something you love.

All the recipes and inspirations in this book are a part of my real life. What’s old is new again and what’s new is to be messed with. Pick a starter, pick a side, find a sauce, find a main, and yes even a dessert. A meal is born and we’re already having fun. Choose a fancy beer to enjoy and get out there in the great outdoors. Show the neighbors that “gastro” is far from pretentious. In fact, ask them over for dinner and to join in the fun.

Gastro Grilling is intended for folks who are somewhat practiced at the grill. Those people who, a little like me, can “feel” the fire. Who have no fear of taking a risk and trying something new and outside the box. You know who you are. You are the ones who get all tingly looking into the butcher’s case to see what’s there. You didn’t come with a list. You came to see what’s good, and then you’ll decide what’s for dinner.

Chock-full of 135-plus lofty, fun recipes, including rib recipes to make your mouth salivate and your fingers sticky, this must-have grilling book also features recipes that I consider the essence of grilling. It is intended to make it easy for the gastro griller, with simple-to-prepare and absolutely delightful dishes such as Cinnamon-Skewered Scallops with Brown Sugar Basting Butter (page 296) and Grilled Halibut Steaks with Green Grape & Avocado Butter Sauce (page 307). There are even a few yummy grilled dessert recipes to round out the complete meal.

Gastro Grilling has something for everyone!

GASTRO CHARCOAL GRILLING

When it comes to grilling, there is nothing like the flavor of real charcoal. It is more of a production than its friend the gas grill. Gas grills are quick and easy. Open the valve, fire it up and start grilling. But with charcoal there is a process — a process that delivers the ultimate flavor to your grilled foods. Having patience is the key to working with charcoal, and the more you practice, the easier it gets.

Different charcoals provide different burn times, different temperatures and different burn characteristics and flavors.

What to Look For When Purchasing Charcoal

First, not all charcoal is created equal. Look for charcoal that is made from 100% all-natural hardwoods. No softwoods — hard wood charcoal burns more effic
coffee urn, steak meat, organic coffee, ice cream, coffee making,
erything from appetizers to desserts. They are our favorite way to add a healthy crunch.

Sweet Vidalia onions: Almost always the onion I use.

Vegetable broth: I like to keep this on hand and never bother with chicken or beef broth, because it works for everything (chicken, beef, vegetables, whatever). Plus, it is easier to make yourself—no raw meat handling necessary.

Whole milk: A must for baking! When following recipes that call for water, I like to experiment with using milk instead for a creamier taste.

KITCHEN TIPS AND CHARTS

• Leave vegetables in large pieces when putting them into a slow cooker to help keep their shape and individual flavor.

• To save time on baking potatoes but still have great texture, microwave them for 2 minutes on high before roasting.

• Keep knives sharp longer by using the blunt side to scrape ingredients from the cutting board.

• Meal plan! Meal plan! Meal plan! This is my best tip for saving time and money. See page 84 for more details on how I do this.

• Quickly shred cooked chicken by using a hand mixer (either the beaters or the hooks work).

• Perfectly ripened-for-baking bananas can be frozen to thaw and use later.

• My favorite way to prepare four boneless chicken breasts is to drizzle them with olive oil, then season with salt and pepper. Roast for 40 minutes at 425 degrees, flipping halfway.

• When baking, experiment with making the final product more moist by substituting half of the white sugar with brown sugar.

• Keep a designated open box of baking soda in the refrigerator to absorb odors.

• Toss lemon and lime peels in the garbage disposal instead of throwing them away. They will help clear debris and create a fresh scent.

MEAT DONENESS TEMPERATURES

Medium-rare beef 135°F

Fish 140°F

Medium beef, medium-rare pork 145°F

Medium pork 150°F

Well-done beef 155°F

Well-done pork 160°F

Ground meat and poultry 170°F

OVEN TEMPERATURE CONVERSIONS

250°F / 120°C very low

300°F / 150°C low

325°F / 170°C warm

350°F / 180°C moderate

375°F / 190°C moderately hot

400°F / 200°C moderately hotter

425°F / 220°C hot

450°F / 230°C extremely hot

MEASUREMENT CONVERSIONS

½ tablespoon = 1 ½ teaspoons 10 tablespoons + 2 teaspoons = ⅔ cup

1 tablespoon = 3 teaspoons 1 cup = ½ pint = 8 ounces

2 tablespoons = 1 ounce 2 cups = 1 pint = 16 ounces

4 tablespoons = ¼ cup = 2 ounces 2 pints = 1 quart = 32 ounces

8 tablespoons = ½ cup = 4 ounces 4 quarts = 1 gallon = 128 ounces

METRIC VOLUME CONVERSIONS

⅛ teaspoon = .5 ml ¼ cup (2 ounces) = 60 ml

¼ teaspoon = 1.23 ml ⅓ cup (2.67 ounces) = 75 ml

½ teaspoon = 2.5 ml ½ cup (4 ounces) = 120 ml

1 teaspoon = 15 ml ¾ cup (6 ounces) = 180 ml

2 tablespoons (1 ounce) = 30 ml 1 cup (8 ounces) = 240 ml

METRIC WEIGHT CONVERSIONS

½ ounce = 14 grams 2 ounces = 57 grams

1 ounce = 29 grams 4 ounces = 227 grams

1 ½ ounces = 43 grams 16 ounces (1 pound) = 454 grams

HALVING RECIPES

1 cup to ½ cup ¼ cup to 2 tablespoons

¾ cup to 6 tablespoons 1 tablespoon to 1 ½ teaspoons

⅔ cup to ⅓ cup 1 teaspoon to ½ teaspoon

½ cup to ¼ cup ½ teaspoon to ¼ teaspoons

⅓ cup to 2 tablespoons + 2 teaspoons

BAKING SUBSTITUTIONS

1 banana = 2 eggs

½ cup applesauce = 2 eggs

3 tablespoons peanut butter = 1 egg

1 cup applesauce = 1 cup butter

1 avocado = ½ cup butter

1 cup applesauce = 1 cup oil

¾ cup honey = 1 cup sugar

½ teaspoon cream of tartar + ¼ teaspoon baking soda = 1 teaspoon baking powder

1 cup buttermilk = 1 cup yogurt

1 tablespoon corn starch = 2 tablespoons flour

1 teaspoon lemon juice = ½ teaspoon apple cider vinegar

1 tablespoon mustard = ½ teaspoon ground mustard

1 cup sugar = 2 cups powdered sugar

PRODUCE STORAGE

Apple: at room temperature until ripe, or in the refrigerator up to 1 month

Asparagus: in the refrigerator up to 1 week

Avocado: at room temperature until ripe, or in the refrigerator up to 5 days

Banana: at room temperature until ripe, or in the refrigerator up to 5 days

Bell pepper: in the refrigerator up to 2 weeks

Berry: in the refrigerator up to 1 week

Broccoli: in the refrigerator up to 1 week

Brussels sprout: in the refrigerator up to 1 week

Cabbage: in the refrigerator up to 1 week

Carrot: in the refrigerator up to 3 weeks

Cauliflower: in the refrigerator up to 1 week

Celery: in the refrigerator up to 2 weeks

Cucumber: in the refrigerator up to 1 week

Garlic: at room temperature up to 3 weeks

Grape: at room temperature until ripe, or in the refrigerator up to 1 week

Green bean: at room temperature until ripe, or in the refrigerator up to 1 week

Kale: in the refrigerator up to 1 week

Kiwi: at room temperature until ripe, or in the refrigerator up to 1 week

Lemon: in the refrige
low fat dinners, dallas barbecue, alcoholic drink recipes, green smoothie, naan n curry,
ood around and what there was wasn’t very tasty unless you love turnips. But the modern world is not designed for those of us who consider eating a source of real pleasure. We are confronted with abundant, scientifically engineered temptation. This is the main reason that ‘junk food’ is bad for you: it’s not just easy to eat a lot of it, it makes you eat too much of it.

The bottom line is, you can’t take any health or weight-loss advice from a large (or even a small) corporation that manufactures food. They don’t want you to lose weight. They don’t want you to be healthy. They just want you to spend money. And they’re very good at what they do.

THE INTERNET

The second problem that modern life presents has to do with the ways we can now eat. Today the shops stay open late, there’s far more variety on the high street than ever before, and there is apparently a new by-law that says that every public space in the UK must contain at least two different kinds of pasty shop (and every terminal train station must contain three). But there is one giant change that has opened up entirely new opportunities for weight gain. The internet. Why? Because the internet gloriously allows us to binge on two things at once: food and television (and frequently food-television). The combination of these two delights has been around for decades but now it’s different. You can have as much of both as you want, exactly when you want it and it’s all amazing. Twenty years ago neither the food nor the television was abundant enough or good enough or varied enough to build a weekend around. Now it is hard to think of any activity that can seriously compete with twelve hours of Scandinavian crime drama (or your favourite American sitcom, wildlife documentary or whatever your particular weakness is) combined with whatever kind of Chinese, Thai, Indian or other culinary wonders your local takeaway will send at the click of a mouse.

Oh, certainly in the old days you could have recorded some shows over a few weeks and saved them up. I guess it was possible to binge if you were really, really great at planning. But everyone would have thought you were extremely odd and the stack of VHS tapes would have been hard to hide. Now it’s not just much easier, it’s also much more socially acceptable. There is an entire style of online dating called ‘Netflix and chill’. You meet a date online and agree to hang out and watch TV and snack. There are commentators who will insist that this is a euphemism for other kinds of date activity. I don’t believe them. I think it’s the ultimate pitch for a low-pressure, enjoyable evening. Ask my girlfriend.

So the food is too tasty and too abundant and the ways to enjoy it are too numerous. That would seem to account for many of our problems. But all of this could be overcome with sheer willpower, surely. Have we all just become softer and more feeble?

A WORD ON WILLPOWER

The popular perception of people who are overweight is that they lack willpower. This is nonsense.

‘Willpower’ is a hard concept to understand. When I was at 19 stone, did I have less willpower than I do now (at 13 stone)? And if so, where did the new willpower come from? Does a hard-working business owner who stays up all night working on running the company, resisting every temptation to quit or take a shortcut, have no willpower just because they’re overweight? What about the lazy stoners whose sole achievement is staying thin? Are they models of iron will? (No. And no offence to fat businessmen or lazy stoners.)

There are many people who demonstrate vast amounts of willpower in many parts of their life who can’t lose weight.

In the end, willpower is a combination of two things. The first is impulse control. You know that almost automatic feeling of reaching for a brownie or a packet of crisps as if it’s a magnet and your hand is made of steel? If you do resist, that’s impulse control. Impulse control affects many areas of our lives: it’s about resisting temptation in loads of different ways. Sex, drugs, booze, video games, checking social media and so on. The bad news is, it’s a little bit genetic. The good news? You can train it. There are apps which will help train your brain to not move your hand towards the cake. And if you sit and stare at the chocolates on the desk and don’t reach for them one day, the next day it’ll get a little easier.

The second ingredient in willpower is motivation and it’s far more important than whatever genetic ability you were born with to resist temptation. Anyone can resist the cake or ice cream if they’re told that they’ll be paid £1,000. Except the billionaire. That person might just say: “Screw it, I’ll have the cake. I don’t care about the money.” Weddings are a great incentive to lose weight because you know you’ll be on display, you’ve already ordered your outfit and that photo will be on the mantelpiece forever. But it’s a moti
baking cookies, vegan dinner ideas, how to make pizza, free recipes, french press coffee maker,
ngton, thought her cast

“spider” for its three legs and handle,

of the biggest players in American

iron so valuable that she bequeathed

designed to stand up in coals or hang

cast iron from 1865 to 1957. Its reach

it specially in her will: Half of her

over a fireplace. The invention of

extended beyond manufacturing—

“iron kitchen furniture” was left to her

the kitchen stove replaced the open

the company’s founder, Matthew

grandson, and the other half to her

hearth and paved the way for the

Griswold, was elected to Congress as

granddaughter.

modern cast-iron skillet.

a Republican twice (1891–1893 and

1895–1897).

8 Will It Skillet?

probably—no, definitely—overkill for the task

party and people go off the rails doing the

at hand.) The rounded metal of the links is

dishes—it’ll be just fine. Rinse it off. Dry the

just right for getting rid of any stubborn bits

skillet. Apply a light coating of oil. Carry on.

of food, while still going relatively easy on the

coating of the skillet. One caveat: Scrubbing

Not the Dishwasher

too hard may ding the skillet’s seasoning in

Don’t put your cast iron in the dishwasher. It’s

places, so start gently and ramp up slowly.

not top-rack safe. It’s not bottom-rack safe. It’s

a terrible idea.

No Soap

Stalwarts warn forcefully against ever using

Put It Away Dry and Coated in Oil

soap on cast iron. It will damage the season-

Always put away the skillet dry. To dry

ing! It will ruin the skillet! It’s a crime against

the skillet, put it over medium heat on the

cast iron! Bad things will happen! Some of

stovetop, or in a warm oven if it happens to

those things are probably true, to a degree. A

be on, for a few minutes. Once the skillet

lot of soap or a very harsh soap will probably

is dry, remove it from the heat and apply a

do some damage. For me, the bottom line is

thin coating of oil: just a few drops spread

that, indeed, you should not use soap to clean

out with a paper towel. (Heating the skillet

the skillet. Not because the skies will darken

to dry it warms the oil and makes it easier

and a chasm will open beneath your feet, but

to spread thinly, but as an alternative, you

because it’s just not necessary. Use the other

can dry the skillet by wiping it with a paper

methods described here and you won’t need

towel and then apply the oil.) Once your skil-

to use soap. The companion truth to this is

let builds up a good level of seasoning, you

that if some soap does happen to meet your

may be able to skip applying a thin coating

cast iron—say, you have a particularly rowdy

of oil each time.

America, Late-19th–Early 20th Century

Europe, 1914–1918

America, 1930s

Skillets on the DL

Skillets Save Lives!

A Penny for Your Pots

Cast-iron pattern makers were

During World War I, pilots would

In order to survive the Great

craftsmen and often carved small,

sometimes sit on skillets to protect

Depression, Lodge Manufacturing,

unique figures into their work (the

themselves from ground fire. Only after

one of the leading cast-iron skillet

“maker’s mark”) to identify their work.

development of aircraft armor began in

manufacturers, created a separate

Companies produced “unmarked” cast

1918 was this noble cooking implement

catalog of novelty items for rich

iron to save face—they could sell pots

honorably discharged so it could return

customers that included cast-iron

in hardware and department stores

to its duties in the kitchen.

garden gnomes and painted doorstops

at lower prices without sacrificing

in the shape of dogs.

credibility.

Before You Begin 9

Salvaging Cast Iron

rounds of seasoning to return the skillet to

good working order. And, as with many skil-

Occasionally, cast iron loses its luster. Rust

lets, it could be a work in progress for a bit.

may creep in. We’re not looking to assign

blame here, but I’ll assume it wasn’t your

fault. Your head was turned. You were out

Useful Tools

of town. At worst, you were distracted from

utter devotion to your cast-iron skillet by

Oven Mitts

Part of the beauty of a skillet made solely of

something that happened in life—like, you

cast iron is that it is equally comfortable atop

know, life. Or maybe you’ve found a piece

the stove and in the oven. In either place, the

of vintage cast iron. It is not cracked or dam-

handle of the skillet can get very hot. When

aged beyond repair, but it is in need of some

you’re cooking with the skillet, it’s best to

love.

approach the skillet assuming that it is hot

Here’s the good news: Where there is rust,

enough to burn you.

there is still hope. Remove the rusted areas

I prefer silicone mitts to cloth. An
woher hatte ich diese Wampe? Immerhin joggte ich damals meine drei bis fünf Meilen am Tag, ernährte mich ausgewogen, also ohne Fleisch- und Fettexzesse, machte einen Bogen um Burger und Schokoriegel und achtete darauf, reichlich gesundes Vollkorn zu mir zu nehmen. Was war hier los?

Natürlich hatte ich einen gewissen Verdacht. Mir war aufgefallen, dass ich an Tagen, an denen ich morgens Toast, Waffeln oder Bagel frühstückte, stundenlang müde und lethargisch war. Nach einem großen Käseomelette hingegen ging es mir bestens. So richtig erschrocken war ich jedoch angesichts meiner Laborwerte. Triglyzeride: 350 mg/dl; HDL-Cholesterin (das »gute«): 27 mg/dl. Zudem war ich mit einem Nüchternblutzucker von 161 mg/dl Diabetiker. Ich ging praktisch jeden Tag joggen und war ein übergewichtiger Diabetiker? Da musste mit meiner Ernährung doch etwas grundfalsch laufen. Von all den Veränderungen, die ich hier vorgenommen hatte, war die verstärkte Zufuhr an gesundem Vollkorn die auffälligste. War es denkbar, dass das Getreide mich mästete?

Mit dieser Schrecksekunde begann meine Entdeckungsreise, die vom Übergewicht und den daraus resultierenden Gesundheitsproblemen rückwärts dem Pfad der Brotkrumen folgte. Doch erst als ich viel größere Erfolge beobachtete, die weit über meine persönliche Erfahrung hinausgingen, war ich schließlich überzeugt, dass ich hier wirklich auf etwas Interessantes gestoßen war.

Weizenkarenz – was kommt dabei heraus?

Wussten Sie, dass Vollkornweizenbrot mit einem glykämischen Index von 72 den Blutzucker ebenso oder mehr anhebt als Haushaltszucker (glykämischer Index 59)? Glukose, also Traubenzucker, hat einen glykämischen Index von 100, und der glykämische Index besagt, in welchem Ausmaß ein Lebensmittel den Blutzucker im Vergleich zu Traubenzucker ansteigen lässt. Auf der Suche nach einer Strategie für meine übergewichtigen, diabetesgefährdeten Patienten, die ihren Blutzucker effektiv senken mussten, erschien es mir daher sinnvoll, zunächst einmal die Bestandteile zu streichen, die den Blutzucker am stärksten in die Höhe treiben. Und das ist eben nicht Zucker, sondern Weizen. Also erstellte ich ein einfaches Merkblatt, auf dem ich aufführte, wie man weizenlastige Nahrungsmittel durch andere vollwertige Nahrung mit einem niedrigeren glykämischen Index ersetzen und dadurch gesünder leben kann.

Nach drei Monaten erschienen meine Patienten zur nächsten Laboruntersuchung. Wie erwartet war der Blutzucker (Glukose) bis auf wenige Ausnahmen aus dem diabetischen Bereich (ab 126 mg/dl) in den Normalbereich zurückgekehrt. Viele Diabetiker waren damit wieder Nicht-Diabetiker. In vielen Fällen lässt sich Diabetes tatsächlich heilen – und nicht nur besser behandeln –, indem man die Kohlenhydrate aus der Ernährung streicht, insbesondere den Weizen. Viele meiner Patienten hatten zudem zehn bis 20 Kilo abgenommen.

Das war jedoch nicht das eigentlich Erstaunliche für mich.

Sie berichteten nämlich auch, dass Symptome wie Sodbrennen und die zyklischen Krämpfe und Durchfallattacken des Reizdarmsyndroms verschwunden waren. Sie hatten mehr Energie, konnten sich besser konzentrieren und schliefen erholsamer. Selbst hartnäckige Hautausschläge verschwanden. Schmerzen wegen rheumatischer Gelenkentzündungen besserten sich oder verschwanden, so dass die Betroffenen ihre Medikation reduzieren oder ganz absetzen konnten. Asthmasymptome gingen zurück oder lösten sich in Luft auf, weshalb viele auf ihr Inhaliergerät verzichten konnten. Sportler freuten sich über eine konstantere Leistungsfähigkeit.

Schlanker. Mehr Energie. Geistige Klarheit. Verbesserungen der Darmtätigkeit, der Gelenke und der Lunge. All diese Ergebnisse waren Grund genug, auf Weizen zu verzichten.

Was mich noch mehr überzeugte, waren die vielen Fälle, in denen Menschen zunächst auf Weizen verzichteten und dann wieder nachlässig wurden, um sich mal ein paar Salzbrezeln oder ein appetitlich belegtes Baguette zu gönnen.

Innerhalb von Minuten rumorte bei vielen der Darm, die Gelenke schwollen an und schmerzten oder sie japsten nach Luft. Auch dieses Phänomen war wieder und wieder zu beobachten.

Was mit einem einfachen Experiment zur Blutzuckersenkung begann, weitete sich rasch zu einem tieferen Verständnis für zahllose Gesundheitsprobleme im Zusammenhang mit Übergewicht aus, das mich bis heute verblüfft.

Radikale Weizenektomie

Vielen Menschen dürfte die Vorstellung, gänzlich auf Weizen zu verzichten, zumindest gefühlstechnisch so abschreckend erscheinen wie eine Wurzelkanalbehandlung ohne Betäubung. Bei manchen kommt es zu ähnlichen Erscheinungen wie bei Zigaretten- oder Alkoholentzug. Dennoch ist diese Prozedur zur vollständigen Genesung unverzichtbar.

In diesem Buch gehe ich der Frage nach, ob viele aktuelle Gesundheitsprobleme, von Erschöpfung und Arthritis bis hin zu Magen-Darm-Erkrankungen und Übergewicht, womöglich durch das unschuldige Brötchen auf dem Früh

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