- Full Title: The Juicing Book: A Complete Guide to the Juicing of Fruits and Vegetables for Maximum Health (Avery Health Guides)
- Autor: Stephen Blauer
- Print Length: 176 pages
- Publisher: Avery
- Publication Date: May 1, 1989
- Language: English
- ISBN-10: B00HFXK71C
- Download File Format | Size: azw3 | 598,76 Kb
FORT FOOD FAVORITES THAT BOTH YOUR FAMILY AND YOUR DOCTOR WILL LOVE
To all the email correspondents, newsletter subscribers, and others who encouraged me to continue producing more recipes. Even though sometimes it seemed like work, their assurances that it was useful information kept me going.
INTRODUCTION Why a Heart-Healthy Slow Cooker Book?
CHAPTER 1 Slow Cooker Tips and Techniques
CHAPTER 2 Some Heart-Healthy Basic Ingredients
CHAPTER 3 Let’s Have a Party with Easy and Healthy Appetizers and Snacks
CHAPTER 4 Start Your Day Right with a Healthy Slow Cooker Breakfast
CHAPTER 5 Fill-up on Low-Calorie, Low-Cholesterol Vegetarian Main Dishes
CHAPTER 6 Low-Fat, Protein-Packed Fish and Seafood Main Dishes
CHAPTER 7 Tender and Tasty Low-Fat Beef Main Dishes
CHAPTER 8 Easy and Lean Pork and Lamb Main Dishes
CHAPTER 9 Family-Pleasing and Healthful Ground Meat Main Dishes
CHAPTER 10 Great Tasting Low-Calorie and Low-Fat Chicken and Turkey Main Dishes
CHAPTER 11 Healthy Beef Soups, Stews, and Chilis That Are Slow-Cooker Simple
CHAPTER 12 Low-Fat and Great Tasting Chicken and Turkey Soups, Stews, and Chilis
CHAPTER 13 Maintain Your Healthy Diet with Pork and Lamb Soups, Stews, and Chilis
CHAPTER 14 Hearty and Healthy Meatless Soups, Stews, and Chilis
CHAPTER 15 Simple, Nutrient-Rich Vegetables and Side Dishes
CHAPTER 16 Heart-Healthy Potatoes, Rice, Grains, and Legumes
CHAPTER 17 Whole Grain and Fiber-Rich Breads
CHAPTER 18 Easy, Calorie-Reduced Desserts and Sweets
CHAPTER 19 Effortless and Delicious Drinks
CHAPTER 20 Cooking Terms, Weights and Measurements, and Gadgets
ABOUT THE AUTHOR
Why a Heart-Healthy
Slow Cooker Book?
For a number of years, the slow cooker has been one of the most often-used appliances in our kitchen. It can be a real savior for working people, delivering a hot, ready-to-eat meal when you come home from a long day and feel least like cooking. (Not to mention that wonderful aroma that will be filling the house.) It also is good for your food budget, allowing you to use less costly cuts of meat and turn them into fork-tender delicacies. But the sad truth is that a lot of the recipes out there for the slow cooker are not all that great from a health standpoint. Do a quick search online or open a typical slow cooker cookbook and you’ll find recipes that are full of more fat, sodium, and calories than are good for you. Of course, most don’t include any nutrition analysis, but you can imagine what it would look like for the first slow-cooked dip recipe that comes up on Google, which calls for 2 pounds of Velveeta cheese, plus taco seasoning mix and other high-sodium ingredients.
As someone who’s been making recipes more heart-friendly for more than 10 years, that bothered me. It forced people to either eat things that were less healthy than they should or limit their use of the slow cooker. So I decided to take some of the slow cooker recipes that we had used for years, add some new ones, and put together a book that would solve the problem—a book of heart-healthy slow cooker recipes. This is that book.
What Do We Mean By Heart-Healthy?
A fair question is what we really mean by heart-healthy and how these recipes fit that description better than the ones in other slow cooker books. It seems like there is a lot of discussion and some controversy about what really is heart-healthy. But there are a couple of key concepts that I have come to believe in over the years that most mainstream medical people agree with as well.
They are as follows:
• Reduced sodium
• Reduced saturated fats and trans fats
• Less dietary cholesterol
• Higher fiber
Let’s look at each of these in turn and see why these recipes adhere to these concepts.
As many of you who are familiar with my other books or my website may know, reducing sodium was the first goal of my heart-healthy cooking journey. As a starting point, consider the following facts:
• The United States Food and Drug Administration recommends 2,300 milligrams (mg) of sodium daily for healthy adults.
• The US Department of Agriculture recommends that individuals with hypertension, African Americans, and adults 50 and older should consume no more than 1,500 mg of sodium per day.
• The United Kingdom Recommended Nutritional Intake (RNI) is 1,600 mg daily.
• The National Research Council of the National Academy of Sciences recommends 1,100 to 1,500 mg daily for adults.
• Studies have shown that many people in the United States and Canada routinely consume 2 to 3 times that amount.
Given these figures, it’s pretty safe to say that many of us consume more sodium than is good for us. If you alrea
mutton, saeco coffee machine, weight loss products, high protein diet plan, best pancake recipe ever,
other direction as well. If we fail to do the minimal amount of work necessary to trigger maintenance of our fitness, we lose the capacity to do that work. That, too, is true at any time, for anyone.
This phenomenon is perhaps most dramatically demonstrated by astronauts living on the International Space Station.2 Their bodies lose muscle mass and strength while they are in space since they no longer have to fight against the demands of gravity. These changes could compromise their long-term health and make their adjustment back to living on Earth difficult, so they spend hours of every 24-hour “day” tethered to fitness machines to keep as fit as they can.
For those of us stuck on Earth, the challenges are less dramatic but no less real. The demands of office jobs and the temptations of our virtual reality–based culture have made us increasingly sedentary, with the result that our bodies no longer feel pushed to maintain high levels of strength and fitness. This trend only accelerates as we enter middle age and beyond.
You might think that when faced with this situation, people would conclude that they need to become more active to restore health and vitality. But that’s often not the case. Many people seem to believe that as they get older, they should be more careful about what they do and take even fewer chances with their bodies. Believing that exertion can bring strain and injury, they avoid challenging activities.
But as we now know, following this path leads to the exact opposite result. Instead of being safer and healthier by avoiding exercise, older people become less fit and more at risk for injury and disease. Their lifestyle then yields a self-fulfilling prophecy: They slow down because they think they should, given their age, and then their bodies lose fitness and slow down too.
Instead, they should ramp up their activity. They might need to be smarter about what they do—that’s what this book is all about—but middle age shouldn’t mark the end of challenging activity. It should instead mark the start of the next chapter. In fact, rather than being a time of declining fitness, our mature years can be a time for improvement.
EXERCISE AND MENTAL HEALTH
Exercise improves physical strength, functionality, and quality of life, but that’s not all. Scientists have now determined conclusively that regular exercise is also one of the most effective tools to improve mental health.
Anyone who has ever engaged in a regular exercise routine can attest to the generally improved sense of well-being that exercise brings—a version of the “runner’s high” that was first recognized during the running boom of the 1970s. Engaging in a regular exercise program often involves learning new skills and demonstrating commitment, which in turn raises self-esteem. Exercise has also been shown to improve sleep, reduce stress, and improve memory.
But the effects of exercise go beyond even those positive results. Studies have shown that exercise can help reduce the effects of clinical depression, anxiety, attention deficit hyperactive disorder, and post-traumatic stress disorder.
How is this possible? Because exercise not only promotes adaptive changes in our muscles and neural pathways, it also affects brain chemistry. Exercise increases the release of anti-inflammatory hormones and causes an increase in endorphins, those powerful chemicals that provide us with an emotional lift. Exercise also boosts the brain’s levels of dopamine, norepinephrine, and serotonin, all of which have a profound effect on our ability to concentrate.
Behaviorally, exercise provides a powerful distraction from our usual thought patterns, which can allow us to break from negative habits and enable us to see new ways of looking at old problems. Exercise also helps us relax by releasing muscular stress.3
Whatever the reasons for our negative feelings—hormonal, psychological, or behavioral—for many people, the most satisfying moment of the day comes when they successfully complete a challenging workout. After all, so many elements of daily life are ambiguous. The security and pleasure of our relationships, our parenting, or our jobs can sometimes be unclear, but there is nothing ambiguous about doing 20 perfect repetitions of an exercise that only a month earlier we were unable to do. In moments like that, we feel a sense of accomplishment that could last all day. That’s good medicine.
Take a look at the chart, Potential Vs. Actual Fitness Through the Years. The vertical axis represents fitness, and the horizontal axis represents age. The higher the point on the chart, the greater the fitness, and the farther the point is to the right, the older the person is. A single point on this chart represents a person’s fitness level at a particular point in time, and a connected series of dots—the arcs in this chart—represents a person’s
dip recipes, wonton, 80th birthday cake, persian recipes, novelty cakes,
letting something like this stress me out. I would have thought that I needed to follow every menu of each party to a tee. Then I would have stressed out that I didn’t have the right stand mixer, the proper kitchen tools, or the appropriate plates or jars.
But I hope you’ll read this book differently. Let it give you ideas, but not overwhelm you. Paramount to all other ideas in here is the idea of being together as a family. If celebrating a moment with your kids means ordering a pizza instead of spending all day in the kitchen, do it! Then use the time you saved to give more hugs and take a few more seconds to look into your children’s eyes.
Nectarine and Strawberry Smoothies
Oeufs en Cocotte on Toast with Lox and Dill
Carrot Cake Muffins with Cream Cheese Frosting
When I was growing up, the promise of spring always began with crocuses peeking out of the dirt near our breezeway door. I would watch over them, bundled in my winter coat, and dream of the warmer weather that was sure to come soon. But spring in Massachusetts started with big promises, followed by many cold weeks and usually snow. And then before I knew it, it was summer.
Depending on where my kids and I have lived over the years, spring has been either cold and gray—more like a long thaw than anything else—or hot and hurried, as if it had no intention of being there at all. Occasionally we’ve lived in places where the spring came and actually wanted to be there. But even then, the season was often trampled under the rush of after-school sports and the last few weeks of classes.
In any case, spring can be as hard to hold on to as a fleeting thought. It’s a delicate season, and very unpredictable. You really have to watch and wait for it, and welcome it when it comes.
The beauty of having these little parties for my own family is that most of them can happen at the last minute. For our Welcome Spring Brunch, we prepared quite a few things in advance so we would be ready when that optimal spring day came. But, we also planned on not knowing some specifics. I knew if we counted on having it outdoors, it was sure to rain or be too windy. As we prepared, we decided we would set up a table of food inside the house and eat it wherever made sense at the time. We made the muffins and frosting ahead of time and froze them, then had a list ready to go of the foods we’d need to buy right before the party.
Set up easels in the backyard and have the children do their own paintings of what springtime means to them. Provide them with watercolors or gouache.
I can’t think of any composer more fitting for this celebration than Vivaldi. His works are so full of energy and promise —perfect for spring. We chose his Flautino Concerto in C and, of course, “Spring” from The Four Seasons. As we listened to the music, and after finishing our brunch, we got out some small pots and planted seeds. I put the children in charge of choosing which kinds of plants they wanted to grow, and learning how to plant them from the instructions on the seed packets. After the seeds were planted and carefully placed on our windowsill, my daughter read aloud Beatrix Potter’s The Tale of Peter Rabbit.
No matter what your weather is like, you can celebrate the promise of the season. If it rains, put on some galoshes and stomp in some puddles before coming inside for the brunch. Or, if that last layer of snow just hasn’t melted yet, pop in Aaron Copeland’s Appalachian Spring, crank up the volume, and get everyone to close his or her eyes to imagine that it’s spring.
books to inspire:
The Tale of Peter Rabbit, by Beatrix Potter
Make Way for Ducklings, by Robert McCloskey
Trumpet of the Swan, by E. B. White
Nectarine and Strawberry Smoothies
The beauty of making smoothies is that you can get creative and not follow a strict recipe. I like to start with a plain yogurt and a fruit juice with no added sugar, and then toss in whatever fruit I have in the fridge. For our brunch, I happened to have strawberries and nectarines, but you can tweak this recipe however you like. Serves 6
4 nectarines, cleaned and pitted
10 large strawberries, washed, with leaves and stems removed
1 cup Greek yogurt
2 cups 100% fruit juice, such as white grape or apple
Place all the ingredients in a blender and pulse until smooth, adding more juice or fruit as desired.
Oeufs en Cocotte on Toast with Lox and Dill
Oeufs en Cocotte are eggs baked in cream. Whenever I eat them (and I can’t that often or I’d have hips the size of a large inner tube), I remember my reason for living. They’re sweet and rich and silky all at the same time. A
steak and lobster, wine world, carrot cake cupcakes, prime rib roast, pasta primavera recipe,
won’t come easily the first time. But if you’re willing to practice, your hands will eventually know what to do. That is the beauty of being an artisan: the more you practice your craft, the better you get at it. With my help it will at least be less frustrating at the beginning, because I will tell you how to hold the pastry bag and demonstrate with pictures how high above the sheet pan to hold it, what angle to hold it at, when to stop piping, and how to cut off the little tail at the end. And I’ll always be there to refer back to if you’re making a recipe and something doesn’t seem right.
You’ll also be getting some chemistry lessons as you work your way through this book. It’s very important to understand the chemistry of pastry, because pastry works (or doesn’t) the way it does because of the way ingredients react with each other. Making French pastry without understanding some of these underlying principles would be like trying to fix a car without any knowledge of mechanics. But once you understand both the technique and the chemistry involved you’ll be able to execute the recipes successfully a hundred times in a row.
The messages in these pages (and I may repeat myself from time to time, but I’ve observed with my students that repeating the message helps to get it across) are those that it is my privilege to impart to every class that passes through the doors of my school. I hope they will inspire you to become a true artisan. Then, whether you make this craft your profession or your hobby, you will have many happy customers.
HOW TO USE THIS BOOK
Many of the recipes that follow, especially those in the first chapter, are like little pastry master classes. They represent the fundamentals and classics of French pastry, the pastries that customers have been telling bakers they love for centuries. My students sometimes want to jump ahead and get creative, but I always insist that they master the classics first. There is no need to reinvent the wheel, and I want them to show me that they can make a good regular croissant before they create an original one.
You will not be able to execute the classic recipes in Chapters 2 through 6 without mastering the fundamentals, so it’s important that you begin this book by becoming comfortable with the recipes and techniques in Chapter 1. Do them more than once. Each of the recipes is followed by a list of subsequent recipes in the book for which they are required, and this may help you decide what pastries you want to move on to once you’ve gotten some of the fundamentals under your belt.
One of the most important lessons in pastry is to make sure you give yourself plenty of time. Treat each pastry as a project in itself whose successful outcome will be a wonderful dessert for you and your family and friends to enjoy. Don’t decide to tackle a pastry with several components, such as religieuses, on the day of your dinner party, when you also have to make the main dish, starter, and sides. A religieuse is a wonderful dessert, but it does involve making choux pastry, pastry cream, and fondant, then filling the cream puffs, coating them with fondant, sticking one small puff on top of a larger one, and, finally, finishing them with piped mousseline. Organize yourself to make complex pastries like religieuses, a croquembouche, or a gâteau St. Honoré in the same way you would prepare for a crafts project. Get all of your materials together and set aside a Saturday or Sunday afternoon. When you’ve succeeded in making your pastries, serve them to your friends, take some to neighbors, or bring them to a potluck. Or, if you want to serve them for your next dinner party, you can always make the choux pastry ahead and keep it in the freezer.
If you have to juggle pastry with other commitments, there are plenty of wonderful recipes that don’t have as many steps, like Paris-Brest or one of the tarts in Chapter 6 (pie crust can always be made ahead). Whatever recipe interests you, read it through from start to finish twice before you plan on serving it, and ascertain whether you are comfortable with the basic components of the pastry before you begin to work on it. This way you can block out the time that will be required and you won’t be stressed by the time you finish. Learn how to freeze components so that you can use them weeks later and whip up a fantastic dessert in no time. Once you’re familiar and confident with the fundamental recipes you’ll be able to skip some of the long explanations and jump into the action right away.
SCALING INGREDIENTS: WEIGHING VS. MEASURING
It is always funny to see the reactions of my students during the first week of class when I tell them that it is important to scale their ingredients and that precise scaling equals consistent pastries. When they hear that they will have to scale every ingredient they will use for the next six mon
types of alcoholic drinks, baking dessert recipes, nutrition calculator, baker’s yeast, japanese food recipes,
9 GRILL-PROOF GRIDDLE
A griddle brings another kitchen convenience to your grill top for cooking fish and vegetable patties too delicate to put right on an open grate.
Turn hot dogs, brats, and sausages in seconds without piercing them and losing those precious juices. Look for a pair with low tension, a good grip, and a lock for storage.
FOR GRILLING GREATNESS
1 THOSE WHO PREHEAT WELL, EAT WELL.
Cold grills are no place for burgers and sausages. Without that ample surge of heat to kick off the cooking, food will stick to the grates and you’ll miss out on those coveted grill marks. Even if a recipe calls for medium or low heat, the grill should be preheated first. Lift the lid, fire up the coals or burners, close the lid, and let the grill do its intensely hot thing for 10 to 15 minutes—the internal temperature should reach about 500°F.
2 CLEANLINESS IS GRILL-LINESS.
Unless you prefer your burgers speckled with burned, crusty old bits of food, a swift sweep of a grill brush over the grates is your second order of business. There’s usually “stuff” left behind after grilling, and, if not removed, it will bind itself to your food, and your food to the grates. So, after a good preheat, grab a sturdy, long-handled, stainless steel–bristled grill brush and give your grates a good cleaning.
3 GET IT TOGETHER, MAN!
Once your grill is preheated and the cooking grates are brushed clean, gather everything you will need and bring it to your grill. That includes tools, oiled and seasoned food, and any additional sauces or sides you’re using. Don’t forget a clean platter or plates to use as a landing pad for your grilled burgers, sausages, and sides. Running back and forth to the kitchen could lead to something great getting overcooked or burned.
4 PLAY (HEAT) ZONE DEFENSE.
Thinner beef burgers tend to cook pretty quickly over direct heat, as do hot dogs, but sometimes you’ll use ingredients that benefit from indirect cooking—think big, raw sausages, or super thick burger patties. In those instances, and many others, a two-zone fire is the way to go. Also, you can brown your items directly above the heat source to get good grill marks, and then slide them onto the indirect, cooler side to finish in gentler, roasting confines.
5 THEY JUST NEED SOME SPACE.
Burgers and sausages were designed to feed a crowd, but they don’t necessarily want to be part of one. All food cooks a little better on a grill with a little space around it. This allows heat to move freely up and around, as well as giving you some elbow room to wedge tongs or a spatula in between items. Also, leave about a quarter of the grate space clear in case you have to move something quickly to a warmer or cooler spot.
6 GIVE A LID-DLE.
Yes, it’s more than just a heavy-duty rain shield. The grill’s lid is actually an integral part of the cooking. Leaving the lid on while grilling keeps the interior at a consistent temperature, which makes for better and more predictable results. Also, dripping fat plus too much air whooshing in can trigger flare-ups. Not good. Charcoal grillers, remember to keep the lid vents at least halfway open. All fires need at least some air to keep on burning.
7 HANDS OFF THE MERCHANDISE.
When you put a cold, raw patty on a hot cooking grate, it sticks. As the meat begins to cook, it attaches itself to the cooking grate for the first couple of minutes. If you try to turn a patty during this time, you are bound to tear it and leave some meat sticking to the grate. However, if you can manage to wait four minutes or so, that’s enough time for the meat to develop a caramelized crust that releases naturally from the grate.
8 KEEP THE GRILL FIRES BURNING.
Charcoal fires, if left to their own devices, reach their hottest temperatures first and then start to lose heat—that rate is determined by the type and amount of fuel used, and your interference. Refuel your fire every 45 minutes or so to keep the temperature up, and move coals around to get your heat zones in order. Keep the bottom vent free of ash, and the top vent adjusted to your preferred airflow.
9 KNOW WHEN TO PULL THE RIP CORD.
This means getting your burgers and sausages off the grill at just the right moment. The surest approach involves a thermometer slipped into the center of the meat, but forget about that old, dial thermometer bouncing around your kitchen drawer. For much more reliable readings, trust a digital instant-read thermometer.
10 NOW, WAIT JUST A MINUTE.
As burgers cook, the heat pushes meat juices out to the surface. If you let hot burgers “rest” for just a minute or two off the grill before diving in, the juices have a chance to be reabsorbed into the meat, and that makes a better burger. On decadent days, drop a thin slice of butter on top of each burger while resting and let the lusciousness seep inside.
small saucepan, add 75ml water and bring to the boil, stirring to dissolve the sugar. Remove from the heat, add the instant coffee and stir until dissolved.
If you are including the caramelised walnuts, put the sugar in a small, heavy-based pan, add 3 tablespoons of water and bring to the boil, stirring to dissolve the sugar. Simmer until it starts to thicken, then add the walnuts. Cook, stirring, until all the water has evaporated and the walnuts are caramelised, then remove them from the pan and spread them out on a piece of baking parchment. It doesn’t matter if the nuts stick together a little bit but they shouldn’t all clump together.
Turn the cake out of the tin, remove the baking parchment and put the cake on a cake board or flat plate. Prick the surface a few times with a fork, more so around the edges than the middle. Using a pastry brush, brush the coffee syrup on the top, starting around the edge and moving into the middle. You can also brush the sides a little bit. Do this while the cake and syrup are still a little warm, as the syrup will be absorbed more easily. Leave to soak and set in the fridge for 1 hour.
Mix the frosting with the instant coffee paste. Using a spoon or palette knife, spread the frosting over the top of the cake. Serve as is or decorate with a border of caramelised walnuts.
Those familiar with Italian will have spotted that this cake features apples and cinnamon. It also contains blackberries, making it a great autumnal cake.
The recipe was inspired by some Italian customers who were attending a language course near our Waterloo shop. One day we got talking and they mentioned that they missed a cake featuring cinnamon. Next thing, this very moist upside-down cake was tempting them and others into the shop on a daily basis. A show-stopping rustic centrepiece, it is at its most delicious served still slightly warm, with cream.
Makes a 25cm cake
700g cooking apples (about 600g prepared weight)
275g caster sugar
300g self-raising flour
½ tsp baking powder
125g salted butter, softened
1½ tsp ground cinnamon
¼ tsp vanilla extract
3 medium eggs, lightly beaten
150g fresh or frozen blackberries
75g apricot jam, for glazing (optional)
Heat the oven to 180°C/Gas Mark 4. Line a 25cm round cake tin with foil or baking parchment.
Peel the apples, core them and cut into thin segments. Mix 200g of the apples with 2 tablespoons of the caster sugar and set aside.
Put the remaining apples in a saucepan, add 4 tablespoons of water and cook until they are beginning to soften. Remove from the heat, stir in the raisins and leave to cool.
Sift the flour and baking powder into a bowl and set aside. Using an electric mixer, beat the softened butter with the remaining sugar, plus the cinnamon and vanilla, for about 3 minutes, until really light and fluffy.
Beat in about a quarter of the beaten eggs, then reduce the speed and add a tablespoon of the flour. Repeat until all the egg is mixed in, then mix in another tablespoon of flour. Add the milk and mix that in too. Gently fold in the remainder of the flour. Finally fold in the apple and raisin mixture.
Sprinkle the blackberries and the reserved apples over the base of the lined tin, then top with the cake mixture. Bake for 10 minutes, then reduce the oven temperature to 165°C/Gas Mark 3 and bake for a further 40 minutes, until the cake is springy to the touch and a knife inserted in the centre comes out clean.
Leave to cool in the tin for about 30 minutes, then turn out upside down and carefully peel off the foil or baking parchment.
If you want to glaze the cake, heat the jam in a small pan until hot and runny. If it has bits of fruit in it, you will need to strain it through a fine sieve into a small bowl. Brush it all over the still slightly warm cake.
Stem Ginger Cake
We recently stopped baking this cake to make room for something new in the shops. There was a lot of protest from our regulars, so here’s the opportunity for you to bake your own. Or you could wait for it to come back on the cake list, which is usually around Christmas time.
Copious amounts of candied stem ginger give this cake its spicy, gingery, sweet taste. It’s very soft and moist and, sealed under its simple lemon icing, it keeps really well – that’s if you can resist it. Or do as some restaurants did when we used to supply them with this cake: omit the icing and lightly warm the cake in a microwave or oven before serving, then pass it off as a ‘steamed ginger pudding’.
Makes a 26cm cake
250g self-raising flour
325g salted butter, softened
250g caster sugar
50g black treacle
1 tbsp ground ginger
50g ground almonds
5 medium eggs, lightly beaten
100g stem ginger in syrup, chopped
For the lemon icing:
200g icing sugar