 Food preparation
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Posted on 07.22.08 by Anthony Stalter @ 8:44 pm
Men’s Fitness.com posted an interesting article about common ingredients in meals that surprisingly come jammed-packed with calories.
DROWNING FOOD IN OIL
Yes, it’s heart healthy, but also high in calories. Sautéed vegetables only need to be misted with oil—not swimming in it. Buy an empty spray bottle and fill it with olive oil. Then spray your food and the pan lightly before cooking.
USING REAL SUGAR
Switch to artificial sweeteners; some of them can even be used for baking. If you can’t stand the aftertaste, try combining two different sweeteners—this blending helps impart more sweetness and less artificial taste, says Stokes.
COOKING TOO MUCH MEAT
No substitute can emulate the taste of a steak, but if you’re making a meal like chili or tacos, swap some of the ground beef for less fatty soy crumbles or tofu, suggests Stokes. Not a fan of soy? Try mixing ground beef with black beans, diced cherries, or any other fresh vegetable or fruit.
USING FULL-FAT CHEESE
Not even our expert would touch the fat-free stuff, but Stokes does recommend switching to a reduced-fat version. “It adds flavor, melts well, and retains the normal properties of cheese,” he says. Cabot light cheddar, for one, tastes almost identical to the full-fat stuff.
Oil is an interesting note. We all hear about how Olive Oil is great for you, but over-doing it obviously has its disadvantages.
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Posted on 07.03.08 by Mike Furci @ 8:38 pm
There are “muscle foods” that taste great and are high protein substitutes for the same old chicken and beef?
- Clams – Loaded with iron and are one of the few meats high in vitamin C.
Prep: toss on the grill and cook until they pop open.
- Lobster – Lower in fat than pork or beef with a higher dose of calcium.
Prep: Cut in half and brush with olive oil or butter. Place cut side down very hot grill or 3 minutes. Flip and grill for another 4 – 5 minutes.
- Venison – Fewer calories than chicken breast and twice as much iron as beef.
Prep: Marinate in red wine or olive oil. Grill to medium rare over high heat.
- Ostrich – Lean with a large amount of iron.
Prep: Marinate in olive oil. Lean meats need added fat to stay moist. Grill over high heat.
- Swordfish – Same calories as chicken or beef but higher in omega-3 fats.
Prep: Brush with olive oil and a squirt of lemon juice. Grill over high heat.
(Men’s Fitness June/July 2008)
Filed under: Nutrition and Food preparation
Comments: None
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Posted on 07.01.08 by Anthony Stalter @ 5:07 pm
MensFitness.com has low down on some surprise foods that can help you build muscle. MF also fills you in on how to prep the muscle foods, as well as properly cook them.
1. CLAMS
Why they’re good for you: Clams are loaded with iron and are one of the few meats high in vitamin C — one serving contains nearly half of your recommended daily intake.
Prep: None needed. Just toss the shells on the grill.
How to cook ‘em: Grill over high heat until they pop open.
2. LOBSTER
Why it’s good for you: In or out of the shell, lobster meat is significantly lower in fat than pork and beef, with a healthy dose of calcium.
Prep: While the lobster is still alive, cut it in half lengthwise, drain and reserve the juices, and brush with olive oil or butter.
How to cook it: Place the cut side down on a very hot grill for 3 minutes, then flip and pour the juice over the top; grill for another 4-5 minutes. The heat caramelizes the meat, giving it more flavor.
3. VENISON
Why it’s good for you: Deer meat has fewer calories than chicken breast and twice as much iron as beef.
Prep: Marinate in red wine or olive oil before grilling.
How to cook it: Lean meats are best cooked to medium rare, so 3 to 4 minutes per side over high heat.
4. OSTRICH
Why it’s good for you: This long-necked beast is very lean and contains a large amount of iron.
Prep: Drizzle with or marinate in olive oil. Since the meat is lean like venison, it needs added fat to stay moist.
How to cook it: Grill over high heat, allowing the meat to cook for 3 to 4 minutes per side.
5. SWORDFISH
Why it’s good for you: Besides being the ultimate sailing trophy, swordfish has virtually the same number of calories per serving as chicken or beef, and it’s loaded with heart-healthy omega-3 fats.
Prep: Brush with olive oil and top with a squirt of fresh lemon juice.
How to cook it: Just like ostrich. Grill over high heat for 3 to 4 minutes per side.
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Posted on 01.04.08 by Anthony Stalter @ 10:50 pm
Here’s an interesting recipe from Men’s Health for a breakfast pita:
4 white mushrooms, sliced
1 Tbsp chopped onion
1 Tbsp chopped red bell pepper
Pinch of ground black pepper
1 egg
1 egg whites
½ small tomato, seeded and chopped
3 Tbsp water or 1% milk
1 whole-wheat pita, halved and toasted
½ avocado, sliced
Coat a skillet with cooking spray and place over medium heat. Add the mushrooms, onion, bell pepper, and black pepper. Cook for 3 to 4 minutes. Meanwhile, in a bowl, combine the egg, egg whites, tomato, and water or milk. Whisk together until frothy. Pour the egg mixture into the skillet. Cook, stirring, for 3 to 4 minutes, or until the eggs are firm. Fill each pita with half the eggs and top with the avocado slices. Makes 1 serving.
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Posted on 11.17.07 by Mike Furci @ 2:03 pm
Yes, there are people who actually argue that conventionally grown food is as nutritious as organically grown food. And as the popularity of organic foods increases, so does the debate. Well, the debate over whether organic food is healthier than conventionally grown food may be coming to an end, according to results from the largest study of it’s kind into organic food.
The four-year, European-Union-funded 25 million dollar study found that:
* Organic fruit and vegetables contain up to 40 percent more antioxidants
* Organic produce had higher levels of beneficial minerals like iron and zinc
* Milk from organic herds contained up to 90 percent more antioxidants
The researchers obtained their results after growing fruit and vegetables, and raising cattle, on adjacent organic and non-organic sites.
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Posted on 07.12.07 by Mike Furci @ 6:03 pm
Before you order you or your child a fast-food strawberry milkshake, check out the full article in the Guardian. This article exposes some interesting facts about flavouring and other ingredients in food.
Now take a look at the ingredients you might find in a fast-food strawberry milkshake: milkfat and nonfat milk, sugar, sweet whey, high-fructose corn syrup, guar gum, monoglycerides and diglycerides, cellulose gum, sodium phosphate, carrageenan, citric acid, E129 and artificial strawberry flavour.
And what does that “artificial strawberry flavour” contain?
Just these few yummy chemicals: amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphrenyl- 2-butanone (10% solution in alcohol), ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, undecalactone, vanillin and solvent.
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Posted on 06.26.07 by Anthony Stalter @ 11:51 am
By now, everyone knows the benefits of fruit, with vitamins; minerals and fiber are all reasons to down the colorful stuff daily. But even if we already know why fruit helps, are we eating enough of it daily in order to cash in on all the benefits? The daily recommendation is to eat at least two cups of fruit daily, but some people may be tired of just grabbing a piece of fruit from the bowl and need a shake up.
For you, here are 10 different and interesting ways to add fruit to your diet by MSN.com
· Grilled fruit slices.
· Peach honey spread.
· Lemon-lime fruit dip.
· Frozen fruity pops.
· Romaine and fresh strawberry salad.
· Blueberry-banana smoothie.
· Plum salsa.
· Broiled fruit kebabs.
· Berries a la mode.
· Mango salsa pizza.
To read the entire article along with the complete recipes, click here.
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Posted on 06.20.07 by Anthony Stalter @ 9:32 pm
Just over a month ago I gave out a recipe for a healthy smoothie/shake that was packed with protein and good carbs to keep the hunger pangs away. Well, I’ve got another shake recipe – this one a little more out of the box – I drink on a regular basis that’s full of the same good carbs, but even more protein.
Once again, feel free to change the serving size as you wish:
- Blend three ice cubes
- 1 Banana
- 1 Cup of dried oatmeal
- 2 Tbsp. of peanut butter (lowest sugar content you can find)
- A dash of cinnamon
- A scoop of either chocolate or vanilla protein powder
- 1 Cup skim/low fat milk
Calories: 645
Protein: 46
Carbs: 76
Total Fat: 20 (mostly from the peanut butter)
Don’t put too much cinnamon in it or else it will taste a little bitter. You’ll mostly taste the banana and protein powder, which in my opinion at least, is damn good.
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Posted on 05.15.07 by Anthony Stalter @ 2:22 pm
Whether its work, school or children, outside factors can get in the way of healthy eating. You hear that six meals a day is the optimal for a healthy body, but as the hours in a day tick by, sometimes you might feel it’s impossible to even sit down and eat three times a day. With that said, a blender can be just as valuable in your kitchen as the burners on your stove.
Don’t underestimate the power shakes and smoothies can have on your diet. For one, they’re obviously quicker to make than cooking an entire meal. Saving time is usually what most people strive for and blending up a smoothie can take less than three minutes. Another benefit of shakes and smoothies is the amount of power-packed food you can put in them. Healthy diary products such as milk and yogurt, protein powders, peanut butter, and healthy carbs like fruit and oatmeal are all items you can whip up into not only a tasty meal, but a healthy and quick one too. Finally, shakes and smoothies fill up your stomach so you feel full longer and have the energy to stave off hunger until your next meal.
Here’s a recipe for a healthy smoothie packed with good carbs and protein. Feel free to change the serving sizes as you wish:
- Blend three ice cubes
- 1 Cup Frozen Mixed Berries
- 1 Cup oatmeal (you don’t have to cook it)
- 1 Container of yogurt (get a yogurt low in sugar)
- 1 Cup milk
- Blend on high until all the ingredients are mixed
Feel free to add a scoop of whey protein to insure you’re getting enough daily protein for those working out.
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Posted on 03.09.07 by Mike Furci @ 5:40 pm
The lipid hypothesis states there is a direct link between the amount of saturated fat and cholesterol in the diet and the incidence of heart disease. This couldn’t be further from the truth. Before the mid 1920’s cardiovascular disease was literally unheard of and eggs, butter and lard were conumed in abundance. In 1900 when heart attacks were nonexhistent, egg consumption was three times what it was in the mid 1950’s when cardiovascular disease was already the nations #1 killer.
Scientific data just doesn’t support the supposed benefits of reducing saturated fat and choesterol. 20 studies have shown that people who have had heart attacks haven’t eaten any more saturated fat than other people, and the degree of atherosclerosis at autopsy is unrelated to diet. On the contrary, satrated fats have been nourishing societies for millenia.
Below is a list of guidlines we can and should follow to be healthier and reduce our risk of the nations number one killer:
Read food labels.
Consume whole, unprocessed foods.
Don’t consume any product that contains trans fat.
Don’t be fooled by products that advertise “zero trans fat.” Always read the ingredient list and if “hydrogenated vegetable oil,” “partially hydrogenated vegetable oil” or “shortening” are listed, understand that it has trans fat. By law, companies can claim “zero” if there is .5 grams or less of trans fat per serving. There is no safe level of trans fat.
Don’t consume any product that contains vegetable oil, hydrogenated vegetable oil, partially hydrogenated vegetable oil or shortening listed as one of the ingredients.
Only use oils that are labeled “Cold Pressed,” “Expellar Pressed” or “Extra Virgin.”
Consume eggs laid by free range chickens. They are a good source of omega-3 fatty acids, biotin, and vitamins A, D and E.
Use peanut oil, sesame oil or olive oil for cooking if you do not want to use animal fats. These oils can also be used for one-time frying.
Use coconut oil for cooking or frying. It’s very stable, and has strong antimicrobial properties.
Use butter, not margarine.
Don’t use trans fat-free spreads. They are still made with highly processed oils that are rancid.
Keep your consumption of polyunsaturated fats to a minimum. They are high in omega-6 fatty acids.
Consume meat.
Don’t eat like a vegetarian. We do not possess multiple stomachs, nor do we chew cud. Our stomachs produce hydrochloric acid, which is not found in herbivores. We are omnivores. There are essential nutrients in animal products that cannot be gotten in sufficient amounts by eating plants.
Don’t feed your children a low-fat diet. If they’re fat, it’s because they sit on their asses too much and eat too much junk. Not coincidentally, these are the same two reasons many adult Americans are overweight.
Supplement your diet with vitamins and other nutrients: A, D, E and C, CoQ10, fish oil (omega-3), selenium.
Don’t smoke.
Exercise at least three days per week.
Taken from, “Fats, Cholestarol and the Lipid Hypothesis“
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