Food Combining for Health Cookbook: Better health and weight loss with the Hay Diet. Jean Joice
Чтение книги онлайн.

Читать онлайн книгу Food Combining for Health Cookbook: Better health and weight loss with the Hay Diet - Jean Joice страница 5

Название: Food Combining for Health Cookbook: Better health and weight loss with the Hay Diet

Автор: Jean Joice

Издательство: HarperCollins

Жанр: Кулинария

Серия:

isbn: 9780007483365

isbn:

СКАЧАТЬ (Beet)

      Broccoli

      Brussels sprouts

      Cabbage (all types)

      Calabrese

      Carrots

      Cauliflower

      Celeriac

      Celery

      Chard

      Chicory (Endive)

      Chives

      Courgettes (Zucchini)

      Cucumber

      Dandelion leaves

      Fresh green peas

      Kale

      Kohlrabi

      Leeks

      Lettuce

      Marrow (Squash)

      Mushrooms

      Mustard and Cress

      Onions

      Parsnips

      Peppers (green, red and yellow)

      Radishes

      Runner (or string) Beans

      Salsify

      Seakale

      Shallots

      Spinach

      Spring greens

      Spring onions (Scallions)

      Swedes (Rutabaga)

      Tomatoes

      Turnips

      Watercress

      Lightly steamed or shredded stir-fried vegetables are compatible with all three food classifications and a further selection of salads and vegetables is included within each section. It is useful to have a basic green salad recipe which will combine happily with any other type of food and which can be added to provided that the extra ingredients are compatible with the meal you are serving. A basic green salad recipe is set out for your guidance below.

      Basic Green Salad

      The important thing with a green salad is to have a variety of saladings, both in appearance and texture, so that it looks interesting and refreshing and offers a range of different flavours. It goes without saying that all the ingredients must be really fresh. If you are basing your salad on lettuce, use a crisp, firm variety such as Webb’s Wonderful, Iceberg, Little Gem or the large type of Cos Lettuce.

      1 clove garlic

      a bowl of crisp lettuce, or young spinach or chard leaves

      1 bunch watercress

      1/2 cucumber, peeled and sliced

      2 spring onions (scallions) or 1/2 shallot, finely chopped

      chopped fresh herbs as available

      dressing – compatible with the type of meal being served

      1 Rub your salad bowl with the cut garlic clove.

      2 Arrange the prepared ingredients in the bowl, tearing large leaves into smaller pieces.

      3 Toss with the dressing just before serving.

      This basic green salad can be varied with the addition of sprouted seeds such as alfalfa, lamb’s lettuce (mâche) in the spring, chopped celery, chicory (endive), blanched dandelion leaves, rocket or a few young lovage leaves.

      If you have a garden we recommend Joy Larkom’s books The Salad Garden and Oriental Vegetables (see Bibliography). If you live near a good supermarket many now sell delicious fresh pre-packed salads which offer colourful, unusual salad leaves and save the trouble of buying larger quantities of, say, six different salad plants.

      Seeds of herbs and salad vegetables can be obtained from Suffolk Herbs; their extensive list includes such delights as the spicy salad Rocket, a non-bolting cut-and-come-again lettuce called Green Salad Bowl, and a truly wonderful red arrow head oak-leaf lettuce called Cocarde which seems to go on producing tasty leaves all through summer.

      Fats and Oils/Butter and Margarine

      The highly promoted margarines high in polyunsaturated fats can be very damaging to health. We certainly do need these polyunsaturated fatty acids in our diet but they occur naturally in fresh food such as seeds and nuts, vegetables and fish. When vegetable oils are used to produce margarine the unsaturated fats are changed chemically to saturated fats by the process of hydrogenation and are far less healthy than the naturally occurring saturated fats in fresh farm butter. A recently published 10-year study by Harvard Medical School concludes that the hydrogenated vegetable oils in margarines actually contribute to the occurrence of coronary heart disease. So, wherever possible it is best to avoid all highly processed margarines and spreads.

      It is, however, understood that in the vegan, and often the vegetarian diet, margarine will be the choice of fat in order to avoid the consumption of animal products. In those recipes where butter only is indicated a suitable margarine can be substituted instead. There are now a few margarines available on the market containing a high percentage of non-hydrogenated mono-unsaturated fats. Read all labels carefully and use these margarines in preference to those containing saturated fats.

      All fats and oils are neutral and can be combined with all foods. Throughout this book we have used cold pressed olive oil or unrefined sunflower oil and unsalted butter for our recipes. Butter and olive oil, which are monounsaturated fats, are more stable at higher temperatures than other vegetable oils and less liable to rancidity.

      The Hay diet is low in fat and eliminates most hidden fats (those found in biscuits, cakes and sweet products) but is rich in those fats that provide vitamin A, and the essential fatty adds that form part of every cell in the body.

       Olive Oil

      Olive oil, which features so strongly in the Mediterranean diet, appears to have a protective effect on the heart and arteries. Certainly the incidence of coronary heart disease and some cancers is lower in countries where olive oil is widely used.

      We use several varieties of olive oil: an ordinary cold-pressed olive oil for stir-frying, a mild flavoured extra virgin oil for everyday use, and a high quality cold-pressed extra virgin oil for salads and other special dishes. There is a wide variety in taste between the oils from different countries and it is fun to shop around to find the ones that you prefer. Always keep the olive oil in a well corked bottle in a dark, cool place to prevent rancidity.

      For cooking, unsalted butter is less likely to brown; adding a little olive oil to the butter will also help to СКАЧАТЬ