Monthly Archives: April 2013

Food Hygiene For Home Cooks

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Food hygiene is just as important in the home as it is within a professional catering setting, if you aren’t preparing, cooking or storing food correctly you could be putting yourself and other people at risk of food poising and other contagious conditions, including colds, flu, and the dreaded Norovirus. As a home cook do you fully understand food hygiene?

Various studies have shown that our kitchens are the most germ-ridden room in the whole house with the kitchen sink harbouring 100,000 times more germs than the bathroom! With this in mind we have compiled a list of food hygiene essential tips for the home cook.

Cleanliness extends to all aspects of cooking and begins with hand washing. Before preparing any type of food you should ensure your hands are clean as they are the main culprits for spreading germs. Using warm water and soap it is essential that you wash your hands before touching food and during the cooking process when touching raw foods, the trash bin, or going to the bathroom. Next up is the produce you are cooking with; using water clean all fruit and vegetables that will not be peeled as they may have bacteria and harmful pesticides lurking on their surfaces from anything from the soil they were grown in to the hands of the transporters and grocery workers. You do not need to wash raw meat, however, although many people do. This may actually cause more germs to spread as bacteria on the surface of meat can splash back onto your surfaces and sink.  Surfaces must also be cleaned before and after preparing foods but beware of cloths and sponges which act as the perfect breeding ground for germs. Regularly clean your kitchen cloths and sponges or use disposable paper towels.

During preparation keep raw and cooked foods, as well as other food groups, separate to prevent cross contamination. Remember, foods can be indirectly as well as directly contaminated; even if you have kept raw and cooked foods apart it is still essential that surfaces, hands, and utensils do not transfer bacteria from raw foods to cooked foods, so keep them clean.

When preparing food use separate plates, utensils and chopping boards for different food groups and wash surfaces and hands when moving on to different food groups. In a catering setting some cooks will often use a colour coded system to highlight which utensils can be used with certain food types.

Cooking food is your chance to kill off any remaining bacteria. Ensure that you are aware of the correct temperature your food should be cooked at and check that it is hot all the way through before consuming.  If you are cooking meat it is especially important to check that it is thoroughly cooked throughout; white meats should have no pink flesh left and juices should run clear from the meat when pierced.

Frozen ingredients should be completely defrosted before you begin cooking, unless otherwise stated, to ensure even cooking throughout.

To serve food, use clean plates and do not place cooked foods onto plates or surfaces that raw foods have touched without first cleaning them. Observe the same food hygiene safety with utensils; never use a utensil to handle cooked foods if it has been used previously with raw foods.

Storing leftovers or cooked food intended to be eaten at a later stage in a fridge or freezer is the best way to keep germs at bay, the cold temperatures slow down the production of germs. However, food must be cooled throughout before it is put into the fridge or freezer – food that is put into the fridge or freezer before being cooled then cool unevenly which can cause germs to breed, creating food poisoning. Foods placed in the fridge must be consumed within two days and should only be reheated once.
Cooked and uncooked foods should be kept covered when stored to prevent cross contamination. Food stored in your fridge should be separated into food groups and also cooked and non-cooked foods; store cooked food on higher shelves, above raw foods, as the juices from raw foods could potentially drip down and contaminate cooked foods. Separation is also important upon purchase; place different food groups in separate bags never mix cooked and uncooked foods or frozen with non-frozen items.

By understanding food hygiene you can enjoy food and cooking without the fear of illnesses associated with improper food handling. 

Ryan Burch is a member of the team at High Speed Training Ltd, one of Europe’s leading e-learning providers with over 42 high quality online learning products, created in partnership with a specialist company in each relevant field. 

photo: o0o0xmods0o0o

Garlicky Cherry Tomato Bombs

Cherry Tomato BAsil Garlic

After learning about the benefits of garlic yesterday, we're offering a light dish to tickle your taste buds. This garlic infused cherry tomato is the perfect aperitif partner with a white wine or rosé and as a complementary side dish with a salmon or chicken entrée.

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The Benefits Of Garlic

Are you a garlic lover? You may not have realized that with all that garlic breath you’re actually improving your health (and maybe warding off vampires). In fact, its health benefits have been noted dating all the way back to ancient Rome and Egypt, but what exactly does it do for you?

Nutritional Profile

A great source of vitamin-C, vitamin B6, phosphorus, potassium, copper, iron, zinc, selenium, calcium, magnesium, and manganese, garlic’s secret lies in the compound called allicin.  This compound is responsible for all the purported health benefits by increasing the body’s production of hydrogen sulfide and leading to a number of changes.  

Health Benefits

Believed to protects against cancers, it is an anti-inflammatory vegetable that boosts the immune system, It is also antibacterial, antiviral, and anti-fungal. As if that's not enough, it's also highly supportive for detoxification.

With the increase in interest in detoxing your body, it’s good to know how garlic helps with this process. Remember those sulfur compounds mentioned above? Those compounds activate liver enzymes that rid the body of toxins. On top of that, it provides both allicin and selenium, which protect the liver from damage. So next time you’re looking for a new detox recipe, try using garlic.

An interesting health benefit of garlic is that it helps with cough, sore throats, and stuffy noses or congestion. [editor note: when we have illness in our home a favorite remedy is to chop up a fresh clove of garlic and swallow it down with water.  It may be a bit pungent but it seems to do the trick.  Note of caution, do not do this on an empty stomach or you may vomit.]

Also good for circulation; the hydrogen sulfide compounds found in this vegetable relax the blood vessels.  It is believed to increase blood flow and may even help protect the heart. Because of the changes in blood and circulation, it may also improve aerobic performance

Adding Garlic to Your Diet

You can easily maximize the health benefits that you do get from garlic by putting a little thought into preparation. The healthy compounds are boosted and can withstand cooking when the cloves are crushed or cut at room temperature and then allowed to sit for 10- 15 minutes.

To get the most out of your garlic for health and flavor, cook it the least amount as possible. When adding it to a recipe that calls for onions and other aromatics always put the garlic in last.  Finally, researchers believe that aged garlic contains the healthiest properties.

Possible negative effects: If you’re a garlic lover, you may not even care about the negative effects, but for some, they can be a large deterrent. Negative effects include bad breath, gastric upset, body odor, heartburn, and bloating. However, if you’re opting for supplements rather than fresh, some rare effects can happen including headaches, fatigue, and dizziness. Lastly, because it is a blood thinner, you may bruise more easily or if you combine a high garlic intake with blood thinners, you run the risk of severe bleeding.

Randi Upshaw, a Certified Athletic Trainer, contributed to this article.

Garlic Recipe

I’m a huge fan of Instant Pot. It’s so convenient and a great way to get a meal on the table. While the Instant Pot is great for soups and stews, it’s actually a very versatile kitchen appliance and can be used for a number of recipes. Like these quick and easy wings. After they’re done in the Instant Pot you can toss them into the oven for the quick broil and you’ve got a fabulous appetizer or side dish (although we have been known to eat just wings and salad for dinner on occasion — shhh, it’ll be our secret)

Instant Pot Asian-Style Wings

Time Tip: This recipe calls for fresh or thawed wings. If you want to use them already frozen you’ll need to add 4 minutes to the active cooking time.
Budget Tip: If you buy whole wings at the grocery store they’re going to come with the tips. There’s not much meat on those so I recommend cutting them off with a good pair of kitchen shears (just trim right at the joint). Save the tips in the freezer and add them to the pot the next time you make bone broth .

Ingredients
  

  • 4-4½ pounds organic chicken wings, segmented
  • Sea salt and black pepper, to taste
  • 1 cup water
  • White sesame seeds as garnish
  • Sauce

    ¼ cup coconut aminos

    2 Tbsp sesame oil

    3 Tbsp honey, raw and local preferred

    1 Tbsp organic butter, unsalted

    2 tsp fresh ginger, grated finely

    2 cloves garlic, minced

Instructions
 

  • Season wings with salt and pepper
  • Place metal trivet inside the Instant Pot® and add one cup of water
  • Arrange seasoned wings on top of the trivet, secure the cover, and set the vent to “Sealing”
  • Turn on “Manual” setting for 8 minutes
  • In a small sauce pan heat the coconut aminos, sesame oil, honey, butter, ginger, and garlic
  • Cook over medium heat, stirring frequently until butter is melted
  • Remove from heat and set aside
  • Allow natural release for 10 minutes, then quick release remaining steam
  • Remove lid, place wings in a large bowl, and set aside to cool slightly
  • Place an oven rack in the top position and pre-heat broiler to high
  • Line a large, rimmed baking sheet with parchment paper or a baking mat and put a wire baking rack on top
  • Pour 1/2 of the sauce onto the wings, toss to coat
  • Place wings on the wire rack and broiler for 3-4 minutes or until the wings start to get crispy. Turn the wings over and repeat on the remaining side
  • Remove wings from the oven and toss with remaining sauce
  • Sprinkle with white sesame seeds and serve immediately

For more delicious Instant Pot Recipes check out:

The Cost Of Being Overweight

Sadly obesity has become a fact of life in this country with increasing numbers of people falling into that category.  This includes overweight children, more than has ever been seen at any time before in our history.  The cost of this epidemic has grown to startling levels as outlined in this infographic from Compliance and Safety.  But it doesn't have to be this way.  Adding healthy habits can prevent or even reverse obesity.

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Amazing Health Benefits Of Kimchi

amazing health benefits of kimchi
A lot of research has recently come out praising the health benefits of kimchi, a popular fermented food originally from Korea. It's made by a simple process of fermenting cabbage, spices, and other vegetables in a tightly closed jar. Although traditionally made kimchi does have a specific type of crock that is used, it can be made at home in glass jars.  Kimchi is practically a super-food; a low-calorie, high fiber condiment that can be used to heal many ailments and improve overall health.

Due to the fermentation process kimchi is an excellent source of probiotics, these are the good bacteria that help your body fight off various infections. Kimchi is also packed with vitamins and minerals such as vitamin A, some B vitamins, iron, calcium, and selenium.  These all contribute to supporting muscle growth, improve your immune system, and improve blood flow.

If you suffer from high cholesterol kimchi may be the answer you're looking for as part of a heart-healthy diet. Recent research has proved that kimchi has the ability to lower cholesterol levels when eaten on a daily basis. Garlic, one of the key ingredients in kimchi, is a great source of both allicin and selenium. Allicin is a well-known compound that can reduce cholesterol levels, which will help decrease chances of developing strokes and heart attacks. The selenium, another active compound in garlic, can help lower cholesterol levels by preventing cholesterol plaque from building up in your artery walls.

The fermentation process to make kimchi also contributes to the delicious taste and creates a rich source of probiotics. Probiotics are the healthy bacteria your body needs to maintain a balanced state of bacteria  in your colon. The cabbage, which is the main ingredient in kimchi, will also help your body get rid of waste, and stabalize your bowel movements.

As a weight loss food kimchi is believed to be highly supportive due to its lactobacillus content. Lactobacillus is one of the many good bacteria your body needs to function at a top level. This good bacteria in kimchi can help control your appetite by lowering blood sugar levels. The fiber content in kimchi may also help you feel less hungry so you are not as likely to over=eat during the day.

Most of the ingredients used to make kimchi such as ginger, pepper, and garlic have all been known to support the immune system and are believed to have the ability to stop or shorten cold and flu symptoms. The antioxidants in kimchi are beneficial for protecting your body from free radicals.  There are some theories which support the idea that high levels of free radicals may increase susceptibility to flu and colds.

Eating kimchi regularly may also help reduce your chances of developing certain cancers, such as stomach cancer. It is the cabbage used to make kimchi that gives it powerful antioxidants and flavonoids known to help prevent cancer. Along with the antioxidants and flavonoids it possesses, cabbage is also a rich source of glucosinolates. Glucosinolates when digested convert into a compound known as isothiocyanate, which is an effective anti-cancer phytochemical found in many cruciferous vegetables..

Although kimchi is considered a super-food with extraordinary health benefits it is important to eat it with caution. Eating too much of this fermented dish can cause digestive distress and may even increase your chances of developing gastric cancer. Also if you have high blood pressure be sure to carefully monitor your kimchi intake as it normally has a high amount of salt in it. You can eat kimchi by itself as a pre-meal or with meal condiment, add it to soups, to rice, or as a topping on sandwiches.

John Maddox is an experienced herbalist who writes about natural alternatives to medicine, nutrition, diet, and fitness. He is currently doing research on natural acne treatments; his work can be found online at Natural Acne Med.

photo: jqn

Water For Weight Loss

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Water is something we don’t really give much thought.  There’s a perceived abundance of it on Earth; that makes it easy to take for granted.  We only really worry about it if there’s a water crisis or our pipelines are broken.

Regardless of how easy it is to overlook the importance of water, we can’t deny that it’s a key component in sustaining our lives.  60% of our body weight is attributable to water, 70% of our brain is made up of water, and, although there are differing opinions, 3 to 5 days without water can actually kill us.  Water is very important for our survival.  However, in addition being a requirement for to basic survival, water is also important if you're trying to lose weight.

We all know the technique of drinking water before a meal in order to lose weight.  If this is the first time you’ve heard of it then welcome to the club. Drinking water before your meal can help to reduce your appetite.  It's important to choose pure water, filtered if necessary, to remove toxic chemicals and environmental contaminants.  Adding water helps to increase satiety, which makes you feel full sooner and with less food intake.  Studies have shown that there’s a significant effect, although not drastic, of utilizing this practice for losing weight.  However, don’t rely on this and interpret it to imply that “drinking water burns fat.”  Water as part of the meal is there to contribute, not to be the weight loss solution.

On the flip side, it's also important to not overdo it.  Drinking too much water can lead to water intoxication and changes to your body chemistry in a way that can prove to be unhealthy or worse, fatal.  There is, however, a way to use gallons and gallons of water for losing weight and healthy living.

While drinking excessive amounts of water can be negative for health, gallons and gallons of water outside of your body can help you get fit, lose weight, and be healthy.  I’m talking about swimming of course.

Scientifically speaking, swimming is one of the best forms of cardiovascular exercise.  Better than jogging or cycling, swimming is a low impact cardio that doesn’t take its toll on your joints.  You can get your lungs working and heart pumping to help you burn off those excess calories.  One example found on the internet is the inspirational story of Matthew who lost more than 100 pounds via eating right and swimming.

Swimming also provides a work out for the whole body as opposed to jogging and cycling which affect mostly the lower body.  When you swim you are exercising your core and back muscles as well as strengthening your legs and arms.  It's a total body workout aided by the buoyancy factor of the water.

As you can see, you not only need water to survive;  you should use water if you are going for a healthy lifestyle and trying to lose weight.  Now if there’s was only an accessible swimming pool in every neighborhood…

 

Kurt Lao is the Editor of weight loss product reviews resource: WeightRater.com. He has several product reviews to his credit and serves as a contributor to some of the top health and weight loss blogs online.

photo: rebecca