The fat content of poultry varies according to which type and part of the bird is eaten, whether the skin has been removed or not, and how the bird is prepared (roast, grilled, fried, smoked).
Ostrich has low levels of cholesterol and fat, duck has high levels. Chicken and turkey have more or less the same fat levels, but the dark meat (legs) of both have higher fat levels than the white meat (breast). Always remove the skin before cooking, unless you are roasting, in which case you need to leave the skin on to protect the meat. Roast poultry on a trivet so that the fat can run off, and remove the skin before eating.
Fish contains oil rather than fat (this means that the fat is liquid at room temperature). Fish oil contains Omega-3 fatty acids, which are considered beneficial. Omega-3 aids in regulating cholesterol, is anti-inflammatory, and it may help protect the brain from the cognitive problems associated with Alzheimer's. It is also probable that Omega-3 helps alleviate depression and A.D.D., and it can help people to cope better with stress.
Shellfish comes under the title of fish, but be aware that prawns have high levels of cholesterol at 130mg per 85gm serving. Keep in mind that you are unlikely to eat only 85gms of prawns, and that the healthy daily maximum ingestion of cholesterol is 300mg. If you are eating out, those prawns were cooked in butter. A lot of butter.
There has been ongoing debate over the years, regarding the pros and cons of eating eggs. One large egg contains a whopping 274mg cholesterol, all of it in the yolk. The debate seems to have been settled - for the moment, at least - in favour of the egg. But that being said, I would still advocate eating no more than three eggs a week - and not on the day you eat prawns!
Remembering that we should have 2 to 3 servings of protein per day, whatever our choice of source:
1 portion of protein equates to:
45gms poultry;
OR 60gm fish;
OR 1 medium egg
Monday, January 31, 2011
Vegetable combo : Wk56/1
Labels:
healthy eating,
recipes,
vegetarian
Serves 4 : Very easy : Quick
Ingredients
1 onion, thinly sliced
2 garlic cloves, crushed
1 Tblsp grated fresh ginger
1 red pepper, sliced
100gm green beans, sliced
100gms baby corn, quartered lengthways
150gm broccoli florets
50gm sugar snap peas, halved diagonally
1 x 300gm tin broad (fava) beans
1 Tblsp soy sauce
1 Tblsp hoisin sauce
6 spring onions, sliced
Method
Spray a wok or large frying pan with non-stick cooking spray.
Dry fry the onion, garlic and ginger until the onion starts to soften.
Add the vegetables and stir fry for 3 – 4 minutes.
Add ¼ cup of water.
Cover and cook for another 3 – 4 minutes.
Now stir in the soy and hoisin sauces and the spring onion.
Toss well to combine.
Season with freshly ground black pepper and serve.
Serve with rice and sweet chilli sauce or mango chutney.
1 onion, thinly sliced
2 garlic cloves, crushed
1 Tblsp grated fresh ginger
1 red pepper, sliced
100gm green beans, sliced
100gms baby corn, quartered lengthways
150gm broccoli florets
50gm sugar snap peas, halved diagonally
1 x 300gm tin broad (fava) beans
1 Tblsp soy sauce
1 Tblsp hoisin sauce
6 spring onions, sliced
Method
Spray a wok or large frying pan with non-stick cooking spray.
Dry fry the onion, garlic and ginger until the onion starts to soften.
Add the vegetables and stir fry for 3 – 4 minutes.
Add ¼ cup of water.
Cover and cook for another 3 – 4 minutes.
Now stir in the soy and hoisin sauces and the spring onion.
Toss well to combine.
Season with freshly ground black pepper and serve.
Serve with rice and sweet chilli sauce or mango chutney.
Friday, January 28, 2011
Protein – red meat
Labels:
food groups,
healthy eating,
portion size,
protein
Protein is an essential nutrient that is not stored in the body, and so we have to eat some protein foods every day. Protein deficiency is rare, in fact most of us eat too much protein, so these days the focus is rather on the fat content of the protein source eaten.
The protein group comprises, as its main components: red meat (beef, pork, lamb); poultry (chicken, turkey, ostrich); game (venison, rabbit); fish; eggs; beans and pulses; nuts and seeds. This is rather an extensive and complex list, so today I'm only going to look at animal protein, specifically red meat. However, if you don't eat red meat, please keep on reading - the next paragraph applies to other protein sources, too.
Protein contains nitrogen-bearing molecules. The liver has to break these down and dispose of them; the liver's job is to detoxify the body, so it is not doing anything unusual, but it has to work that bit harder to process protein. In addition, there is some concern regarding the safety of consuming animal protein. Modern farming methods include the regular use of antibiotics, growth hormones, sex hormones and pesticide dips. All these are passed on to the consumer in meat products.
Up to 75% of the kilocalories/kilojoules in red meat come from fat, much of which is saturated (saturated fats are the ones we need to cut down on). Game meat - provided it is not 'reared' or 'farmed' may be a healthier choice since the animals have not been chemically treated and fattened for market. Or buy organic, if you can afford to.
Meat eaters generally have a low health rating. A meat eater is twice as likely to visit a doctor or be hospitalised compared to a vegetarian. And a meat eater may suffer from degenerative diseases up to ten years earlier than a vegetarian.
As I said at the start, most people - especially braai-loving South Africans - eat too much protein, which contributes to osteoporosis, acidity and heart disease. Obviously the healthy thing to do is to reduce red meat consumption to, perhaps, once every ten days (if you really must have it). Rather choose chicken, fish and/or vegetarian protein sources.
We only need two to three portions of protein per day (growing children, adolescents and pregnant women need slightly more) - whatever the source.
One portion of protein is equal to:
35gm (raw) of boneless meat, such as lean beef, lamb, pork, venison or offal (liver, kidney, heart etc). This sounds like a miniscule amount, but protein requirements are based on a formula:
Body weight (in kilograms) X 0.8 = no. of gms of protein required per day.
So someone who weighs 62kg requires 49.6 gms of protein food per day. That is the minimum needed for body function. Not much, is it?
The protein group comprises, as its main components: red meat (beef, pork, lamb); poultry (chicken, turkey, ostrich); game (venison, rabbit); fish; eggs; beans and pulses; nuts and seeds. This is rather an extensive and complex list, so today I'm only going to look at animal protein, specifically red meat. However, if you don't eat red meat, please keep on reading - the next paragraph applies to other protein sources, too.
Protein contains nitrogen-bearing molecules. The liver has to break these down and dispose of them; the liver's job is to detoxify the body, so it is not doing anything unusual, but it has to work that bit harder to process protein. In addition, there is some concern regarding the safety of consuming animal protein. Modern farming methods include the regular use of antibiotics, growth hormones, sex hormones and pesticide dips. All these are passed on to the consumer in meat products.
Up to 75% of the kilocalories/kilojoules in red meat come from fat, much of which is saturated (saturated fats are the ones we need to cut down on). Game meat - provided it is not 'reared' or 'farmed' may be a healthier choice since the animals have not been chemically treated and fattened for market. Or buy organic, if you can afford to.
Meat eaters generally have a low health rating. A meat eater is twice as likely to visit a doctor or be hospitalised compared to a vegetarian. And a meat eater may suffer from degenerative diseases up to ten years earlier than a vegetarian.
As I said at the start, most people - especially braai-loving South Africans - eat too much protein, which contributes to osteoporosis, acidity and heart disease. Obviously the healthy thing to do is to reduce red meat consumption to, perhaps, once every ten days (if you really must have it). Rather choose chicken, fish and/or vegetarian protein sources.
We only need two to three portions of protein per day (growing children, adolescents and pregnant women need slightly more) - whatever the source.
One portion of protein is equal to:
35gm (raw) of boneless meat, such as lean beef, lamb, pork, venison or offal (liver, kidney, heart etc). This sounds like a miniscule amount, but protein requirements are based on a formula:
Body weight (in kilograms) X 0.8 = no. of gms of protein required per day.
So someone who weighs 62kg requires 49.6 gms of protein food per day. That is the minimum needed for body function. Not much, is it?
Spicy stirfry lamb : Wk55/5
Labels:
healthy eating,
lamb,
recipes
Serves 4 : Very easy : 20 mins + marinating 2hrs
Ingredients
2 garlic cloves, crushed
1 Tblsp grated fresh ginger
1 Tblsp ground cumin
1 Tblsp ground coriander
1 tsp ground cinnamon
1Tblsp Rose’s Lime cordial
! Tblsp lemon juice
2 Tblsp vegetable oil
400gm lamb fillet, sliced
1 onion, sliced
2 stalks celery, sliced
300gm spinach, roughly chopped
2 Tblsp pine nuts
Method
In a large glass bowl, combine the garlic, ginger, cumin, coriander, cinnamon,
lime, lemon and vegetable oil.
Add the lamb and, using your hands, work the meat and the marinade together.
Cover with cling wrap and refrigerate for 2 hours, if you have time.
Spray a large pan or wok with non-stick cooking spray.
Briefly toast the pine nuts and remove from the pan.
Dry fry the onion and celery until they start to soften.
Add the lamb and any remaining marinade and seal the meat.
Pile the spinach on top of the lamb.
Cover and simmer until the spinach wilts.
Fold the spinach through the lamb.
Serve garnished with toasted pine nuts and a bowl of rice or noodles.
Pine nuts brown very quickly and retain their heat so they continue cooking after they are removed from the pan.
2 garlic cloves, crushed
1 Tblsp grated fresh ginger
1 Tblsp ground cumin
1 Tblsp ground coriander
1 tsp ground cinnamon
1Tblsp Rose’s Lime cordial
! Tblsp lemon juice
2 Tblsp vegetable oil
400gm lamb fillet, sliced
1 onion, sliced
2 stalks celery, sliced
300gm spinach, roughly chopped
2 Tblsp pine nuts
Method
In a large glass bowl, combine the garlic, ginger, cumin, coriander, cinnamon,
lime, lemon and vegetable oil.
Add the lamb and, using your hands, work the meat and the marinade together.
Cover with cling wrap and refrigerate for 2 hours, if you have time.
Spray a large pan or wok with non-stick cooking spray.
Briefly toast the pine nuts and remove from the pan.
Dry fry the onion and celery until they start to soften.
Add the lamb and any remaining marinade and seal the meat.
Pile the spinach on top of the lamb.
Cover and simmer until the spinach wilts.
Fold the spinach through the lamb.
Serve garnished with toasted pine nuts and a bowl of rice or noodles.
Pine nuts brown very quickly and retain their heat so they continue cooking after they are removed from the pan.
Thursday, January 27, 2011
Link to .pdf file for Week 56
Labels:
.pdf files,
menus,
recipes,
shopping list
Go here for the recipes and shopping list for Week 56.
Olive and chicken pasta : Wk55/4
Labels:
chicken,
healthy eating,
recipes
Serves 4 : Very easy : QuickIngredients
240gm small pasta shells
1 onion, thinly sliced
1-2 garlic cloves, crushed
3 skinless chicken breast fillets, cut into bite-size pieces
1 x 400gm tin chopped tomatoes
2 tsp chicken stock powder
1 tsp dried mixed herbs
12 pitted green olives, sliced
Method
Cook the pasta in lightly salted boiling water until al dente.
Drain and keep warm.
Spray a pan with non-stick cooking spray.
Dry fry the onion until it softens and begins to go golden brown.
Add the garlic and chicken to the pan and stir well.
Stir fry until the chicken is ‘sealed’.
Now add the tomatoes, stock powder and mixed herbs and stir well to combine.
Cover and simmer for 20 minutes until the chicken is cooked through.
Add the olive slices.
Serve the chicken over the pasta shells, with a green salad if desired.
Wednesday, January 26, 2011
Dairy
Labels:
dairy,
food groups,
healthy eating,
portion size
The milk or dairy food group includes milk and all products that are made from milk and retain their calcium content. Cream, cream cheese and butter do not form part of this group; they are fats.
Milk and milk products are good sources of protein, vitamins and minerals, especially calcium. That being said, they are not the only sources, or even necessarily the best. I can't emphasize enough that the best route to health is to eat a variety of foods from all the food groups.
These days there is a wide range of milk and milk products to choose from, and we are not restricted to cow's milk. Although sheep's milk and goat's milk are not readily available in South Africa, cheeses made from these milks are. Soy milk is available, and in some countries (I've never seen it here) rice milk.
Different milk treatments, such as drying, long-life, canning and ultra-heat-treating, provide products with a longer shelf life.
Although full-fat milk is only about 6% fat, products made from whole milk are comparatively high in saturated fats, so always choose the low-fat (about 2% fat) or fat-free (0.1%) varieties of all dairy products. Only children under the age of two need the full fat product - but NO dairy before six months of age, please. And no cheese before twelve months. Cow's milk is actually designed for calves, not humans, and it is very different in composition from human breast milk. Early feeding with cow's milk can lead to the development of allergies.
If you find it difficult to switch from full-fat to skim, then take it in stages. It is only the fat content that changes; the protein, vitamin and mineral content are unaffected. Use low-fat milk for a month, and then switch to fat-free. In South Africa, we now have a 1% fat milk option, too.
Admittedly, fat reduced cheddar is not terribly nice, although it is fine for cooking. For cheese sauce, I often stir through some fat-free cottage cheese for creaminess, and I add a bit of parmesan for extra flavour. The fat free feta, mozzarella and fromage frais are all good, as are low fat cheese spreads and cottage cheese. Be careful of ricotta and soft cheeses - they can be high in cholesterol. And try to buy white (un-dyed) cheeses - who needs artificial colourants, anyway? Cheeses often have high sodium (salt) levels, too. Substitute fat-free fromage frais or natural yoghurt for cream or sour cream in soups and sauces. Do this right at the end, and off the heat. If you reheat your soup or sauce, do so gently otherwise the yoghurt or fromage frais will separate out and spoil the appearance of your food.
The recommended ingestion for dairy products is 3 servings per day.
One serving equals:
200ml of milk;
OR 150gm of yoghurt;
OR 40gms hard cheese or feta;
OR 60gm processed cheese;
OR 125gm cottage cheese or fromage frais.
Milk and milk products are good sources of protein, vitamins and minerals, especially calcium. That being said, they are not the only sources, or even necessarily the best. I can't emphasize enough that the best route to health is to eat a variety of foods from all the food groups.
These days there is a wide range of milk and milk products to choose from, and we are not restricted to cow's milk. Although sheep's milk and goat's milk are not readily available in South Africa, cheeses made from these milks are. Soy milk is available, and in some countries (I've never seen it here) rice milk.
Different milk treatments, such as drying, long-life, canning and ultra-heat-treating, provide products with a longer shelf life.
Although full-fat milk is only about 6% fat, products made from whole milk are comparatively high in saturated fats, so always choose the low-fat (about 2% fat) or fat-free (0.1%) varieties of all dairy products. Only children under the age of two need the full fat product - but NO dairy before six months of age, please. And no cheese before twelve months. Cow's milk is actually designed for calves, not humans, and it is very different in composition from human breast milk. Early feeding with cow's milk can lead to the development of allergies.
If you find it difficult to switch from full-fat to skim, then take it in stages. It is only the fat content that changes; the protein, vitamin and mineral content are unaffected. Use low-fat milk for a month, and then switch to fat-free. In South Africa, we now have a 1% fat milk option, too.
Admittedly, fat reduced cheddar is not terribly nice, although it is fine for cooking. For cheese sauce, I often stir through some fat-free cottage cheese for creaminess, and I add a bit of parmesan for extra flavour. The fat free feta, mozzarella and fromage frais are all good, as are low fat cheese spreads and cottage cheese. Be careful of ricotta and soft cheeses - they can be high in cholesterol. And try to buy white (un-dyed) cheeses - who needs artificial colourants, anyway? Cheeses often have high sodium (salt) levels, too. Substitute fat-free fromage frais or natural yoghurt for cream or sour cream in soups and sauces. Do this right at the end, and off the heat. If you reheat your soup or sauce, do so gently otherwise the yoghurt or fromage frais will separate out and spoil the appearance of your food.
The recommended ingestion for dairy products is 3 servings per day.
One serving equals:
200ml of milk;
OR 150gm of yoghurt;
OR 40gms hard cheese or feta;
OR 60gm processed cheese;
OR 125gm cottage cheese or fromage frais.
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