Olive Oil linked To Lower Blood Pressure

A moderate intake of olive oil was found to reduce blood pressure in men who don't usually eat a Mediterranean diet, according to a new study. The results look to keep consumer interest in olive oil high, as other studies have also linked the diet to lower incidence of cardiovascular disease. The researchers of the latest study, from the University of Barcelona, randomly assigned 110 healthy men from non-Mediterranean countries, and 45 from Mediterranean countries to include particular olive oils in their diet daily. The significant change was recorded in the non-Mediterranean men, whose blood levels of oleic acid increased significantly, while the Mediterranean men did not record any significant increase.

Coffee May Reduce Risk of Liver Cancer

Regular and high coffee drinking may reduce the risk of liver cancer by as much as 55%. A new study in Europe has found a strong link between the consumption of coffee and a lower risk of developing liver cancer.
Liver cancer is the sixth most commonly diagnosed cancer in the world, and the third most common cause of death from cancer. The highest incidences of liver cancer are found in east and southeast asia, where coffee consumption is significantly less frequent than that of other parts of the world, such as Southern Europe.

Peanut Chicken Burger

Ingredients:

1 pound of ground chicken burger
2 tablespoons of smooth peanut butter (30ml)
2 teaspoons of sugar (optional) (10ml)
2 teaspoons of Tabasco sauce (10ml)
¼ cup of chicken broth. (62ml)
1 tablespoon of minced garlic (15ml)
½ cup of chopped fresh cilantro (125ml)
¼ cup of chopped fresh mint (62ml)
¼ cup of chopped fresh chives (62ml)
salt and pepper to taste


Method:

Combine all of the ingredients in a large bowl. Roll out and flatten into equal sized patties and place on a baking sheet lined in waxed paper.

Place them into the refrigerator for 30 minutes to set.

Preheat the grill to medium high heat  3 steamboats.

Oil the grill and place the patties on the grill. Do not use a spatula to press on the patties. Leave them to cook for approximately 5-8 minutes per side depending on thickness.

Let the burgers rest under a foil tent for 5 minutes before serving.

Broccoli

Scientific Name: Brassica aleracea

Biological Background: Broccoli is a dark-green vegetable with small, tight heads (curds) mounted on stem-like buds, and is a member of Brassica family of the Cruciferous vegetables. It is one of the most popular vegetables and was originated in Italy.

Nutritional Information: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.

Pharmacological Information: Broccoli is a spectacular and unique package of versatile disease fighters and abundant in numerous strong, well-known phytochemicals and antioxidants, including indoles, isothiocyanates, quercetin, glutathione, beta carotene, vitaminC, folate, lutein, glucarate, and glutathione. Broccoli is extremely strong in anticancer activity, particularly against lung, colon, and breast cancers. Like other cruciferous vegetables, it speeds up the removal of estrogen from the body, helping suppress breast cancer. Broccoli is rich in cholesterol-reducing fiber and has antiviral and antiulcer activity. It is a super source of chromium that helps regulate insulin and bloodsugar. Broccoli is also a good source of calcium, thus help fight osteoporosis. However, brocoli is one of the leading intestinal gas producers.

Eating Tips: Heavy cooking and processing destroy some of the anti oxidants and phytochemicals such as indoles and glutathione. Eat raw or lightly cooked as in microwave and stir-fry. To reduce its gas production, eat broccoli with ginger or garlic.

(foodasfood.com)

Apple

Red, green or golden, apples are one of the ultimate easy, tasty, good-for-you snacks.

You know the old saying about an apple a day; well, it was coined for a reason and there is some truth to it. Among other nutritional benefits, apples are a great source of vitamin C. One medium apple supplies about 15-percent of a day's worth and only 80 calories. In addition, you get plenty of fiber from an apple. Eat it with the skin on and get twice as much fiber, about four grams, than if you peel it. You'll also be snacking on more vitamins and minerals.

Storing and Purchasing
Apples can be stored at room temperature for up to a week, or in the refrigerator for up to six weeks. For safety reasons, avoid unpasteurized apple cider because it can contain harmful bacteria - all unpasteurized juices carry a government warning label. When purchasing apples, look for very firm ones, with no bruises or broken skin.

Ways to Use Apples in Your Recipes

• Add raw, sliced apples to salads
• Apples add crunch and texture to rice and other grain dishes.
• What could be better in fall than a simple baked apple? Cooked apples play a role in sweet and savory recipes.
• As we all know, apples are delicious in cakes, pies or tarts, as well as in sauces for poultry or pork

(fitnessandfreebies.com)

Tap Water Best for Cleaning Produce

Traditional cleansing of fruits and vegetables by washing with tap water is still the best method for removing contamination.

"We still recommend to wash all produce with plain tap water," said Karen Blakeslee, Rapid Response Center coordinator with Kansas State University Research and Extension. "First, make sure your hands are clean. Then, scrub the produce with plain water and a vegetable brush when possible."

Produce sprays or dip solutions are now available to shoppers, and while they're designed to remove unwanted residues, they are not marketed to remove bacteria.

"There is no data to support anti-bacterial claims," Blakeslee said. "If a produce wash makes an anti-bacterial claim, the EPA considers it a pesticide. Currently, none of these products are registered to remove, reduce, or control bacteria."

Produce can easily become cross-contaminated from many sources, she said. Bacteria lives on towels, cutting boards, counter tops, utensils and other kitchen areas; thus the need for frequent sanitation.

Blakeslee said other produce pointers include:

* Washing fruits such as oranges, cantaloupe and watermelon before slicing. Cutting can cause bacteria on the peels to cross to the insides of the produce.
* Do not wash with bleach or soaps since some fruits and vegetables can absorb liquids which could taint the taste of the product.
* Pre-packaged salad mixes are designed to eat directly from the bag.
* Wax coatings, used on some produce to retain moisture and to maintain fresh quality, can be cut off.

While some consumers report worrying about pesticide residues, Blakeslee said the health benefits of fruits and vegetables outweigh the possible presence of pesticides.

"Pesticides are strictly controlled by the FDA, USDA, and EPA" she said. "If any residue remains on produce, it should be well under the regulations. Some pesticides are also water soluble and do come off with water."

To avoid the issue altogether, some shoppers seek organic produce. Blakeslee said consumers feel the produce is safer without the presence of any commercial pesticide control.

"Actually, the quality of organic versus commercial produce is about the same," she said.

When choosing produce, stay away from bruised or moldy fruits and vegetables. Store your purchases in the refrigerator to maintain quality and freshness.
(Culinary.net)

Egg Allergies

Egg allergies are very common so thankfully there a lot of options out there as far as egg substitutions in cooking and baking.

When an egg(s) is used used as a binder (typically one egg per recipe), you can substitute:

* 1 tbs ground flax seed plus 3 tbs warm water
* 1 tbs unflavoured, unsweetened gelatin plus 3tbs warm water
* 1/4 cup ground soft or silken tofu
* 3 tbs pureed fruit (like applesauce or mashed bananas - this works especially well in brownies, quick breads and muffins)

When used as a leavener (typically 2-3 eggs or more per recipe) substitute one of the following for each egg called for in the recipe:

* 1 heaping tbs Ener-G Food Egg Replacer (a powder you can find in health food stores or natural foods aisle of some grocery stores)
plus 2 tbs warm water
* 1 heaping tbs baking powder, 1 tbs oil
plus 1 tbs warm water
* 1 heaping tbs baking powder, 1 tbs apple cider vinegar plus 1 tbs warm water

As far as breakfast options that don’t include eggs or milk, fresh fruit and Greek yogurt with granola is a good option for you. Oatmeal with fresh fruit is also a healthy and tasty breakfast. Soy milk with cereal is delicious - you can experiment with different flavors (there are many - including vanilla, almond, even chocolate). You could also make muffins or pancakes with the egg substitutions listed above -make a batch over the weekend and freeze in individual servings to heat and eat during the week.

Indonesian Cuisine

Indonesian cuisine reflects the vast variety of people that live on the 6,000 populated islands that make up Indonesia. There is probably not a single "Indonesian" cuisine, but rather, a diversity of regional cuisines influenced by local Indonesian culture and foreign influences.

Throughout its history, Indonesia has been involved in trade due to its location and natural resources. Indonesia’s indigenous techniques and ingredients, at least in the Malay World parts, are influenced by India, the Middle East, China and finally Europe. Spanish and Portuguese traders brought New World produce even before the Dutch came to colonize most of Indonesia. Indonesian island of Maluku is famed as "the Spice Island" also gave contribution on the introduction of native spices to Indonesian and global cuisine. The cuisine of Eastern Indonesia is similar to Polynesian and Melanesian cuisine.

Sumatran cuisine, for example, often show their Middle Eastern and Indian influence, having curried meat and vegetables, while Javanese cuisine is rather more indigenously developed. Elements of Indonesian Chinese cuisine are seen in Indonesian cuisine: as bakmi (noodles) and bakso (meat balls) are completely assimilated.

The most popular dishes that originated in Indonesia are common across most of Asia. Popular Indonesian dishes such as satay, beef rendang, and sambals also favored in Malaysia and Singapore. Soy-based dishes, such as variations of tofu and tempe, are also very popular. Tempe is regarded as a Javanese invention, an adaptation to the loss of forests precluding hunting as a source of protein food. Indonesian meals are commonly eaten with the combination of spoon in the right hand and fork in the left hand, although in many parts of the country is also common to eat with one's hands.

Healthy Snacking

Next time you’re at the supermarket shopping for something for the snack draw, take a detour from the snack aisle—brimming with greasy, high-calorie, processed food—and head straight for the produce section. There, you’ll find the fresh fruit and vegetables that are key ingredients for the following easy-to-make, nutritious, and delicious after school snacks. These will be a hit with every kid from primary school to college.

Corn-Potato Croquette
Potato croquette is a favorite afternoon snack among Japanese school kids. This baked version uses less oil and is packed with Vitamin C-rich corn.

Makes 12
1 medium potato
1 tablespoons oil (15ml)
1 cup fresh corn (250ml)
1/2 small onion, chopped
1 clove garlic, chopped
1 egg
Japanese breadcrumbs (Panko)
Nonstick vegetable oil spray

Place the potato in a medium pot of cold water. Bring water to a boil, then reduce to medium heat and simmer the potato until tender, about 20 minutes. Drain potato, cool slightly, then peel and mash well.

In a frying pan, heat up oil. Add onion and sauté for 2 minutes. Add garlic and fresh corn. Season with salt and pepper to taste. Add mash potatoes. Stir until blended. Set mixture aside in a medium bowl to cool. Shape mashed potato mixture into 5-cm patties, cover and refrigerate for 20 minutes to harden.

Preheat oven to 400ºF (218ºC). Beat egg in a small bowl. Remove patties from the refrigerator. Dip each patty into egg, then coat with breadcrumbs. Place them on baking sheet; spray patties with nonstick vegetable oil. Bake croquettes until golden brown, about 30 minutes. Serve immediately.

Curry-Roasted Chickpeas
These crunchy, savory chickpeas are highly addictive and chock full of nutrients like protein and vitamin B6.

1 can chickpeas
1/2 tablespoon curry powder (7.5ml)
1 tablespoon oil (15ml)
Preheat oven to 375ºF (190ºC). Rinse chickpeas and drain well. In a large bowl, mix chickpeas, curry powder and oil. Spread them out single layer on a baking sheet, sprayed with nonstick vegetable oil. Roast for about 40 to 50 minutes. Season with salt to taste.

Mango-Yogurt Ice Lolly
This cold treat is a great way to introduce fresh fruit and yogurt into your child’s diet. The calcium in the yogurt is great for growing bones and may help combat childhood obesity.

2 medium ripe mangoes
2 tablespoons honey (30ml)
½ cup water (125ml)
¼ cup sugar (62.5ml)
¼ cup lemon juice (62.5ml)
18 oz low-fat yogurt (530 ml)
Ice lolly molds

In a blender, combine mango, honey, water, sugar, and lemon juice. Blend until smooth. Chill mango mixture in the refrigerator for 1 hour. Add yogurt to mango mixture. Pour into molds or paper cups. Cover and freeze overnight.

Wine Issues

Andrew Jefford, one of Britain's most respected wine writers tackles the big questions that we have all asked about wine. Whether it's telling your chardonnay from your riesling, learning how to taste, or growing grapes, we present for the first time everything you ever wanted to know about wine but were afraid to reaveal you didn't know.

Wine: who cares?

Well, I do. Because, like humanity, wine is hugely diverse and mostly beautiful. It lends flavours to different places on earth. It's a nice drink, too. Enjoy it for either reason.

What is a vine?

A vine is a plant that wants nothing more in life than to climb a tree. Wine growers persuade it, with the aid of a pair of secateurs, to settle for a few wires and the odd post. This means that it puts more effort into its grapes than its shoots, tendrils and leaves. It is deep-rooted, since summers in its natural habitat are sunny and dry. Nobody has managed to prove it, but it is thought that all that rummaging about in earth, rocks and minerals underground is one reason why wines taste so compellingly different from one another.

How do you make wine?

Wine is fermented grape juice. This means that yeasts (microscopic mushrooms) carry out this transformation - by eating sugar and excreting carbon dioxide and alcohol.

To make wine, you grow the healthiest, ripest grapes you can, squash the juice out of them, and add yeast - or let wild yeasts get to work. A week or two later, all the sugar has been transformed into alcohol and carbon dioxide: you have made wine. Grape juice is white, no matter what the colour of the grape, so to create red wine from red grapes you have to soak the skins with the juice. That's all there is to it.

What's oak got to do with it?

All this fermentation has to happen inside something, and once it's over, too, wines need to rest before they are calm and collected enough to be bottled. Experience shows that not only does oak make usefully wine-tight, durable casks, but also that its vanilla-and-toast flavour marries agreeably with that of wine itself. Almost all the greatest red wines, therefore, are now aged after fermentation in oak casks, while many fine white wines are actually fermented in them. This means money, especially if you want to give your wines new oak every year (the best casks cost £300 or more each). Cheaper wines are given oak flavours by adding 'chips' to the juice as it ferments, or dunking staves in it. Not all wines need oak, though, and a lot of oak will not necessarily make sumptuous wine. As always, it is a question of taste.

What about all those names?

Don't worry about them; you are allowed to like wine without being an expert. Grape variety names are the easiest: they are the key to unlocking the wine world, so start with a few of those. After that, remember the regional names of any wines you like (chablis and sancerre are just two well-known examples), though it is best to link those to producers' names, too, since standards are depressingly variable.

Is there a knack to tasting wine?

Sniff; sip; think.

What if I can't get blackcurrant and cherry with chocolate on the finish?

This is strictly optional. Do you want to talk about wine? If the answer is 'yes', you will need ways of describing flavours - which is where winespeak of this sort comes in handy. Remember that nobody is claiming that wine actually contains blackcurrants or cherries or chocolate; it just contains a repertoire of flavours that might remind the drinker of these tastes. If you don't get those, tell anyone who will listen what you do get. If you would rather talk about it in a different way, or just drink it in beatific silence, that's fine too.

Will my wine improve if I keep it longer?

Not usually. The best time to drink 98 out of every 100 bottles sold in Britain is within a month of purchase. Even those that optimistically predict that they will 'improve with up to a year's storage' are usually lying; claiming this is a kind of wine machismo. The few wines that are certain to improve with storage are expensive European classics such as fine red bordeaux or burgundy from great vintages.

What else are we going to learn?

I mentioned above that grape varieties are the keys that unlock wine knowledge, so over the next couple of months we will get ourselves acquainted with a dozen of the best. After that, we'll take a look at top wines, settle down to a little winemaking philosophy, and take a fortifying look (for Christmas) at the delights of wine that has been beefed up with a little brandy.

The wine grower's year

Most of us get lots of practice at improving our work; not wine growers. They only get one chance a year to perform the action on which their income, and their reputation, depends: making wine.

January

Finish pruning the vines.

February

Move wine off its lees in the cellar, and begin blending.

March

Plough between the vines; finish blending.

April

Pray for no frost. It can kill the buds and annihilate the crop.

May

Spray vines against disease such as mildew. Remove suckers.

June

With fingers crossed, watch the vines flower. This governs the potential size and success of the harvest.

July

Trim leaves and excess bunches to ensure full ripening.

August

Take a holiday; prepare winery.

September

Harvest the grapes.

October

Finish harvesting and supervise wine-making.

November

Move the new wine to casks.

December

Begin pruning the vines.

Try before you die: my absolute top ten wine styles

• Red bordeaux ('claret') Mid-weight, food-friendly, digestible.
• White burgundy Sinewy and structured.
• Red burgundy Graceful, perfumed, light yet intense.
• Châteauneuf-du-Pape Soupy, soft, spicy-meaty red.
• Chianti Vivid, fresh, lively red, full of coffee and laurel.
• New Zealand sauvignon blanc Shiveringly fresh, citrussy and sometimes grassy white.
• Australian Barossa Valley shiraz Powerful, deep, often salty red.
• German riesling The lightest of all whites - pure, crystalline fruit.
• Champagne Penetrating, polished, finely honed sparkling wine.
• Chilled fino sherry Pungent, bready, bracing, the perfect aperitif.

Delicate, fruity white

Dr L Riesling 1998 Dr Loosen (Waitrose, £5.99, bin no 31561).

Please retune your taste buds for this dawn-pale, reed-slender, snowdrop-fresh wine. It is a little liquid essay in purity and limpidity of fruit (apples and grapes, dusted with lemon sherbet). At just 8.5 per cent alcohol by volume, the alcohol melts swiftly from the tongue, leaving the print of those quicksilver fruits to linger like a fossil fern. Perfect summer-house drinking.

Rich, oaky white

Jordan's Chardonnay 1998 Stellenbosch (Waitrose, £7.99, bin no 52349).

The flavours of many grape varieties mingle well with wood, but none more so than chardonnay. Vanilla is an aromatic key, since oak contains compounds called vanillins; in the mouth, you will feel the rich breadth that barrel-fermentation brings, and taste more creamy vanilla shaping the wine's ripe melon-peach fruit. The concentration and depth of this wine make it fine value.

Sweet white

Bouvier Beerenauslese 1996 M�nzenrieder (Waitrose, 50cl, £5.95, bin no 64051).

You need lots of late-autumn sunshine to make sweet wine, and Austria's Neusiedlersee usually delivers. This unctuous, honey-gold wine actually seems to smell of beeswax and honeycomb; in the mouth, it is rich, weighty and tangy, charged with the flavours of grape and orange, crystallised lemon and fresh fig.

Soft, smooth, easy-drinking red

Don Hugo, Vino de Mesa (Waitrose, £3.95, bin no 82035).

Europe's experts at the easy-drinking, throat-soothing style of red are the Spanish, and this gently curranty mouthful offers an inexpensive interpretation. Vivid plum acidity stops it turning flabby and helps it cruise through food.

Mid-weight, classic red

Château d'Aiguilhe 1997 C�tes de Castillon (Waitrose Direct, £7.99, bin no 47215).

One reason why good bordeaux still exerts the fascination it does for wine-drinkers is its ability to hit dead-centre for weight and balance. The refined, faintly cedary scents and expressive, balanced flavours of ripe currants and berries in this claret from the C�tes de Castillon region encapsulate that golden mean.

Gutsy red

1999 Clos Malverne Basket-Pressed Pinotage (Waitrose £6.99, bin no 62376).

The warm vineyards of Australia, Chile, Argentina and (as here) South Africa are ideal for producing mouth-storming, steamroller reds. This one is made from South Africa's own grape variety, Pinotage, and it is packed with smoky-sweet damson and sloe.

Free Radicals

Free radicals are oxygen-containing chemicals that have an impaired electron. The impaired electron makes free radicals highly reactive to DNA, proteins, membranes, and other cell machineries, resulting in oxidative damages including DNA mutations, protein dysfunction, and destruction of membrane and other cell structures. These oxidative damages promote aging and increase the risk of age-related diseases such as cancer, cardiovascular diseases, immune system declines, brain dysfunction, and cataracts. Known free radicals that are involved in the aging process are superoxide, hydrogen peroxide (H2O2), hydroxyl radical (OH), singlet oxygen, lipid epoxides, lipid hydroperoxides, lipid alkoyl, peroxyl radicals, and oxides. They are either produced during our normal metabolisms or introduced into our bodies from outside sources.

The effective way to reduce free radical damage to the body is by eating whole plant foods such as grains, vegetables, and fruits that contain various types of potent antioxidants.

Calorie Restriction

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Calorie restriction refers to reducing calorie intake to achieve better health. Calories are a measure of the energy released when the body burns any fuel including fat, protein, carbohydrates, and alcohol. Many studies have indicated that excessive calorie intake may result in various health problems such as cancer, heart disease, aging, and obesity. One of the reason that excessive calorie intake cause those health problems is that it facilitate free radical production in the body. Free radicals are considered to be a major causative factor for cancer, heart disease, and aging. Thus proper calorie restriction is an effective way to achieve good health and longevity. According to experts, certain things need to be considered in order to have success with calorie restriction:

• Eat a diet with balanced nutrition but low in calories. Balanced nutrition is very important in maintaining your overall health.
• Cut calories gradually and comfortably, so you lose bodily weight very slowly. Avoid extremely low-calorie diets, which may actually harm you instead of helping you.
• Eat whole foods that have the most nutrients and other healthy components for the least calories, the best of which are fruits and vegetables.
• Don’t go on a restricted-calorie diet designed to postpone aging and age-related diseases before you are fully grown as it may stunt your growth.