Go here for the recipes and shopping list for Week 24.
Thursday, June 3, 2010
Tomatoes
Labels:
foods,
healthy eating,
vegetables
Botanically, tomatoes (solanum lycopersicum) are fruits, however because they have a lower sugar content and higher acidity than most other fruits, for culinary purposes they are considered vegetables. After all, we are most likely to serve them as part of a salad or cooked in the main course of the meal, we don’t eat them with whipped cream or custard.
Tomatoes grow on sprawling, somewhat untidy bushes, and they are part of the nightshade family. The leaves, stems and unripe fruits contain a poisonous alkaloid, tomatine, but the amount is so small that it is not generally considered dangerous. In 16th century Britain, when tomatoes were a fairly recent addition to the menu, they were considered poisonous. But in reality the acidity of the tomatoes leached lead out of the pewter plates in use at the time.
100gm of tomatoes contains approximately 75kj (18kcal), 4gm of carbohydrate, 2.6gm natural sugar, 1gm of fibre and 1gm of protein. Tomatoes also supply us with Vitamins K, B5, and C, plus lycopene which is an anti-oxidant said to be beneficial against some types of cancer.
Based on the 2008 figures, China is the world’s largest commercial producer of tomatoes (25%), followed by the United States (9%), Turkey (8.5%), India (8%) and Italy(4.6%).
Tomatoes grow on sprawling, somewhat untidy bushes, and they are part of the nightshade family. The leaves, stems and unripe fruits contain a poisonous alkaloid, tomatine, but the amount is so small that it is not generally considered dangerous. In 16th century Britain, when tomatoes were a fairly recent addition to the menu, they were considered poisonous. But in reality the acidity of the tomatoes leached lead out of the pewter plates in use at the time.
100gm of tomatoes contains approximately 75kj (18kcal), 4gm of carbohydrate, 2.6gm natural sugar, 1gm of fibre and 1gm of protein. Tomatoes also supply us with Vitamins K, B5, and C, plus lycopene which is an anti-oxidant said to be beneficial against some types of cancer.
Based on the 2008 figures, China is the world’s largest commercial producer of tomatoes (25%), followed by the United States (9%), Turkey (8.5%), India (8%) and Italy(4.6%).
Lemon and rosemary fish with chips : Wk23/4
Labels:
fish,
healthy eating,
recipes
Serves 4 : Very easy : Quick
Ingredients
8 small fillets hake (about 60gm each)
1 tsp dried rosemary
40gm dried breadcrumbs
Grated rind and juice of 1 lemon
4 large tomatoes, halved
2 cups frozen peas
400gm oven chips
1 small pack mixed lettuce
Method
Cook the oven chips according to the packet instructions.
Grill or microwave the tomato halves.
Microwave, steam or boil the frozen peas.
Mix the breadcrumbs, rosemary and lemon rind together.
Brush the fish with lemon juice and coat lightly with the breadcrumb mix.
Meanwhile, spray a frying pan with non-stick cooking spray and heat.
Dry fry the fish for about 5 minutes each side (longer if cooking from frozen), or until the flesh flakes easily.
Divide the chips and other vegetables between 4 plates, with two fish fillets each.
8 small fillets hake (about 60gm each)
1 tsp dried rosemary
40gm dried breadcrumbs
Grated rind and juice of 1 lemon
4 large tomatoes, halved
2 cups frozen peas
400gm oven chips
1 small pack mixed lettuce
Method
Cook the oven chips according to the packet instructions.
Grill or microwave the tomato halves.
Microwave, steam or boil the frozen peas.
Mix the breadcrumbs, rosemary and lemon rind together.
Brush the fish with lemon juice and coat lightly with the breadcrumb mix.
Meanwhile, spray a frying pan with non-stick cooking spray and heat.
Dry fry the fish for about 5 minutes each side (longer if cooking from frozen), or until the flesh flakes easily.
Divide the chips and other vegetables between 4 plates, with two fish fillets each.
Wednesday, June 2, 2010
Growing needs
Babies and toddlers have a high proportion of body fat which begins to decrease once they reach about five. During adolescence the fat increases again – by the end of adolescence boys have lost some of that fat, but girls retain it for the rest of their lives. Isn’t this a good reason to teach your children healthy eating habits from an early age?
Another interesting fact is that, during puberty, girls double their muscle mass, while boys triple theirs! This is the reason men and boys require a greater number of kilojoules/calories per day than women and girls. And now you know why your teenage sons have voracious appetites and seem to eat you out of house and home.
Infancy and adolescence are both times of accelerated growth, so there is a greater need for calcium and iron (particularly for girls). We all think of calcium as coming from dairy products, and yes, it does. But dairy is not the only source – seafood, green vegetables, legumes, nuts, seeds, soybeans, oatmeal, meat and fish all supply bio-available calcium. And for iron, eat eggs, whole grains, broccoli, spinach, raisins, dates, figs, prunes and apricots.
Another interesting fact is that, during puberty, girls double their muscle mass, while boys triple theirs! This is the reason men and boys require a greater number of kilojoules/calories per day than women and girls. And now you know why your teenage sons have voracious appetites and seem to eat you out of house and home.
Infancy and adolescence are both times of accelerated growth, so there is a greater need for calcium and iron (particularly for girls). We all think of calcium as coming from dairy products, and yes, it does. But dairy is not the only source – seafood, green vegetables, legumes, nuts, seeds, soybeans, oatmeal, meat and fish all supply bio-available calcium. And for iron, eat eggs, whole grains, broccoli, spinach, raisins, dates, figs, prunes and apricots.
Chicken with tarragon dressing : Wk23/3
Labels:
chicken,
healthy eating,
recipes
Serves 4 : Very easy : Quick
Ingredients
4 skinless chicken fillets
Accompaniments
500gms new potatoes, halved
500gm green beans
4 carrots, julienne
8 slices marrow (or 8 courgettes)
Dressing
1-2 tsp dried tarragon
1 tsp Dijon mustard
2 tsp wholegrain mustard
200ml natural fat free yoghurt
Method
Mix all the dressing ingredients together in a bowl.
Set aside.
Put the potatoes on to cook in lightly salted boiling water.
Steam, microwave or boil remaining vegetables.
Drain all vegetables once cooked and keep warm.
Meanwhile, spray a frying pan with non-stick cooking spray and heat.
Dry fry the chicken fillets about 10 minutes per side, or until cooked through.
Take the pan off the heat and remove the chicken.
Tip the mixed dressing into the pan and stir briefly to deglaze and warm with residual heat.
Serve the vegetables with one chicken fillet per person.
Spoon the warm dressing over the chicken.
Yoghurt separates when it gets too hot. You only have to warm the dressing, not boil it.
Ingredients
4 skinless chicken fillets
Accompaniments
500gms new potatoes, halved
500gm green beans
4 carrots, julienne
8 slices marrow (or 8 courgettes)
Dressing
1-2 tsp dried tarragon
1 tsp Dijon mustard
2 tsp wholegrain mustard
200ml natural fat free yoghurt
Method
Mix all the dressing ingredients together in a bowl.
Set aside.
Put the potatoes on to cook in lightly salted boiling water.
Steam, microwave or boil remaining vegetables.
Drain all vegetables once cooked and keep warm.
Meanwhile, spray a frying pan with non-stick cooking spray and heat.
Dry fry the chicken fillets about 10 minutes per side, or until cooked through.
Take the pan off the heat and remove the chicken.
Tip the mixed dressing into the pan and stir briefly to deglaze and warm with residual heat.
Serve the vegetables with one chicken fillet per person.
Spoon the warm dressing over the chicken.
Yoghurt separates when it gets too hot. You only have to warm the dressing, not boil it.
Tuesday, June 1, 2010
Vitamin B1 - Thiamin
Labels:
health,
healthy eating,
vitamins
Vitamin B1 is the first of the water-soluble vitamins. B1 works in conjunction with the rest of the B group vitamins and manganese.
Functions
Vitamin B1:
Contributes towards a healthy central nervous system
Is involved in digestive functions
Aids in carbohydrate metabolism
Is an anti-cancer agent
Is present in the myelin sheath surrounding all nerves
Sources of Vitamin B1:
Pork and ham
Offal meats
Seafood
Legumes
Wholegrains
Nuts
Sunflower seeds
Brown rice
Soya
Yeast
Prunes
Raisins
Potatoes
Egg yolk
Deficiency symptoms:
Beriberi
Fatigue
Loss of balance
Tingling hands
Cold feet
Poor memory and mental confusion
Muscle degeneration and weakness
Very little vitamin B1 is stored in the body, and depletion can occur within fourteen days. Thiamin is destroyed by cooking and refining of foods.
If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin supplements. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.
Functions
Vitamin B1:
Contributes towards a healthy central nervous system
Is involved in digestive functions
Aids in carbohydrate metabolism
Is an anti-cancer agent
Is present in the myelin sheath surrounding all nerves
Sources of Vitamin B1:
Pork and ham
Offal meats
Seafood
Legumes
Wholegrains
Nuts
Sunflower seeds
Brown rice
Soya
Yeast
Prunes
Raisins
Potatoes
Egg yolk
Deficiency symptoms:
Beriberi
Fatigue
Loss of balance
Tingling hands
Cold feet
Poor memory and mental confusion
Muscle degeneration and weakness
Very little vitamin B1 is stored in the body, and depletion can occur within fourteen days. Thiamin is destroyed by cooking and refining of foods.
If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin supplements. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.
Apple mint salad with lamb burgers : Wk23/2
Labels:
healthy eating,
lamb,
recipes
Serves 4 : Very easy : Quick
Ingredients
4 lean pure meat lamb burgers
500gms new potatoes
400gm bottled beetroot
200gm pack mixed lettuce
2 large green apples, chopped
60cm cucumber, chopped
2 stalks celery, sliced
Handful of fresh mint leaves, shredded
1 – 2 Tblsp lemon juice
Method
Cook the new potatoes in their skins – you can serve them hot or cold with this meal.
Combine the apple, cucumber, celery, mint and lemon juice.
Toss well to combine.
Set aside.
Spray a ridged pan with non-stick cooking spray.
Heat the pan.
Place the burgers in the pan and cook for about 3 minutes.
Turn burgers through 180º and cook a further 3 minutes.
Flip burgers over and cook another 3 minutes before turning 180º again to finish.
(Cooking time depends on whether the burgers you use are fresh or frozen, and how well-done you want them).
Arrange the apple salad, potatoes, leaves and beetroot on 4 dinner plates.
Serve one burger patty per person.
4 lean pure meat lamb burgers
500gms new potatoes
400gm bottled beetroot
200gm pack mixed lettuce
2 large green apples, chopped
60cm cucumber, chopped
2 stalks celery, sliced
Handful of fresh mint leaves, shredded
1 – 2 Tblsp lemon juice
Method
Cook the new potatoes in their skins – you can serve them hot or cold with this meal.
Combine the apple, cucumber, celery, mint and lemon juice.
Toss well to combine.
Set aside.
Spray a ridged pan with non-stick cooking spray.
Heat the pan.
Place the burgers in the pan and cook for about 3 minutes.
Turn burgers through 180º and cook a further 3 minutes.
Flip burgers over and cook another 3 minutes before turning 180º again to finish.
(Cooking time depends on whether the burgers you use are fresh or frozen, and how well-done you want them).
Arrange the apple salad, potatoes, leaves and beetroot on 4 dinner plates.
Serve one burger patty per person.
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