By hypothyroidism, the thyroid gland is producing too less hormones to stimulate the metabolism, or the body is not able to utilize the hormones. The lack of thyroid hormones slows down the metabolism and thus all the activities in the body, giving a combination of many symptoms related to slowness of bodily processes.

Hypothyroidism is common, but the frequency of the condition is not well determined. Some authorities estimate that 0.5% of the total American population have the disease to some degree. The frequency is much greater among people over 50 years of age than among young people.

 

The most common early symptoms are: Mental and physical fatigue, weakness, weight gain or over-weight, and depression.

One or more of these symptoms also use to appear early: Constipation, sensitivity to coldness, cold hands and feet, thick tongue, decreased sweating, dry hair, thin brittle hair, thin brittle nails, muscle and joint pain, pale or yellowish skin, rashes and itching.

One or more of these symptoms usually appear later: Poor memory, slow thought process, drowsiness, slow speech, thinning of eyebrows, hoarseness, low blood pressure, poor circulation, dry and flaky skin, decreased taste and smell, menstrual irregularities, skin thickening, puffy face, puffy hands and feet, swelling of extremities, overall swelling, muscle spasms, muscle atrophy, joint stiffness.

In children or young persons hypothyroidism may give developmental problems, like disturbed tooth development and short stature.

Hypothyroidism increases the risk of elevated cholesterol levels, heart disease and diabetes (diabetes mellitus). This occurs even by moderately decreased thyroid production.

 

To understand the hypothyroidism, some knowledge about the thyroid gland and its hormones is essential.

The thyroid gland produces hormones that accelerate and in other wise regulate metabolism. A part of metabolism is the process of breaking down energy containing nutrients, and using the energy to produce molecules that all the processes and activities in the body use as fuel. Another part is the production of molecules that the body use as building materials.

The thyroid makes four hormones: Thyroxin (T4), triiodothyronine (T3), diiodothyronine (T2) and monoiodothyronine (T1). The hormones contain iodine, and the figures tell about the number of iodine atoms in each hormone molecule. T3 is not made directly, but is produced from T4. T3 is a more efficient hormone than T4. Therefore this conversion is important.

The pituitary, a gland under the brain, produces a hormone called thyrotropin or thyroid stimulating hormone (TSH) that enhances the activity of the thyroid gland. If the body has too less thyroid hormone in the blood, the pituitary produces more thyrotropin. This makes the thyroid gland speed up its own production. By a too heavy thyroid hormone concentration, less thyrotropin is produced by the pituitary, and the thyroid gland slows down. This feed-back mechanism regulates the metabolism of the whole body.

 

By hypothyroidism the body does not get enough thyroid hormone, or the hormones do not work effectively in the body. This causes the metabolism to slow down. When the metabolism decreases, the processes in the body do not get enough fuel and building materials, and all the body activities will therefore slow down. Energy containing nutrient will also be stored as fat, since they are not broken down.

Serious variants of hypothyroidism are called myxedema. This is a rare condition. However, less serious, but painful variants are common. There are several reasons for hypothyroidism, each giving a variant of the disease:

*An autoimmune reaction against the thyroid tissue can destroy the capability of the thyroid gland to produce hormones (for example Hashimoto’s disease).

*Sometimes the production of T3 by conversion from T4 is impaired. The total amount of hormones may be normal in these cases, but the body is still lacking T3, and gets the symptoms of hypothyroidism.

*Iodine deficiency can cause hypothyroidism, since the thyroid hormones contain iodine. In Europe and America the food is seldom short in iodine, but bad nutrition may result in iodine deficiency.

*Surgery or radiation at the thyroid area can destroy enough tissue to cause hypothyroidism.

*Injury or disease in the pituitary or of the part of the brain controlling the pituitary may cause a decrease in secreted thyrotropin, and then the thyroid will respond by producing less of its own hormones with hypothyroidism as a result.

*Some people have symptoms of hypothyroidism even though the amount of thyroid hormone in the blood is normal. One of the symptoms is raised levels of thyrotropin, indicating that the body signals need for more thyroid hormones. This variant may be caused by conditions elsewhere in the body that make it difficult for the hormone to reach their destination in the cells. In many of these cases the immune system produces anti-bodies against the thyroid hormones. This variant is called sub-clinical hypothyroidism, and responds to the same treatment as ordinary hypothyroidism.

*Some types of food can contribute to a depressed thyroid function or aggravate hypothyroidism when eaten raw in great amounts: Brussel sprouts, broccoli, corn oil, cabbage, cauliflower, kale, kohlrabi, radishes, rutabaga, soy and turnips. By cooking these vegetables, the depressing effect is decreased

*Factors suspected for causing hypothyroidism are: The artificial sweetener aspartame, mercury pollution, dental fillings containing mercury, fluoride and heavy metal pollution.

 

For serious hypothyroidism caused by tissue destruction, external supplement of thyroid hormones is necessary.

When the condition is caused by lack of iodine in the diet, dietary changes and iodine supplements will be a part of the treatment.

Less serious, but painful hypothyroidism is sometimes also treated with hormone supplements. In these cases it is difficult to find the right dose, and treatment may result in hormone poisoning.

You can sometimes alleviate hypothyroidism by reducing the amount of food suspected for depressing the thyroid function: Brussel sprouts, broccoli, corn oil, cabbage, cauliflower, kale, kohlrabi, radishes, rutabaga, soy, soy products and turnips. However, these food types are valuable in many ways, so it is probably not wise to cut them out totally. Also try to avoid artificial ingredients like the sweetener aspartame, conserving additives and fluoride.

Changing out mercury dental fillings and avoiding mercury or heavy metal exposure may help to ameliorate the condition.

You may also alleviate the condition by eating food that stimulates the thyroid function according to practical experience: Chia seed, dulse, fish from the ocean, flax seed, pumpkin seed, seaweed, coconut and brewer yeast.

You can find nutritional supplements to help for hypothyroidism. The compositions of these products vary:

*They may contain building materials that the thyroid uses to make its hormones, for example: iodine, acetyl-L-tyrosine or L-phenylalanine.

*They may also contain vitamins and minerals that stimulate the mechanism of hormone production by being a part of necessary enzymes, or by helping the absorption of the ingredients that hormones are made from, like: Magnesium, zinc, selenium, copper and vitamin E.

*They may furthermore contain constituents that stimulate tissue regeneration by being part of tissue building enzymes, and thus helping to restore a degraded thyroid, for example: Folic acid or folate, vitamin B2 (riboflavin), B3 (niacin), B5 (pantothenic acid or pantothenate), B6 (pyridoxine), B12 (cyanocobalamin) and molybdenum.

ASPARAGUS…..Stocks should be tender and firm, tips should be closed and compact, choose the stalk with very little white…they are more tender. Use your asparagus soon after purchasing…it toughens rapidly.

BEANS, SNAP…..Those with small beans inside are the best. Avoid beans with dry looking pods.

BROCCLI, BRUSSELS SPROUTS, and CAULIFLOWER…..Flower clusters on broccli and cauliflower should be tight and close together. Brussels sprouts should be firm and compact, Smudgy dirty spots may indicate insects.

CABBAGE and HEAD LETTUCE…..Choose heads heavy for size, avoid cabbage with worm holes and lettuce with discoloration or soft rot.

CUCUMBERS…..Choose long slender cucumbers for best quality. May be dark or medium green, but yellowed ones are undesirable.

PEAS and LIMA BEANS…..Select pods that are well-filled but not bulging, avoid dry, spotted, yellowed, or flabby pods.

ROOT VEGITABLES…..Should be smooth and form, very large carrots may have woody cores, oversized radishes may be pithy, oversized turnips, beets and parsnips may be woody, Fresh carrot tops usually mean fresh carrots, but condition of leaves on most other root vegetables does not indicate degree of freshness.

SWEET POTATOES…..Porto Rico and Nancy Hall varieties…with bronze or rose skins…are soft and sweet when cooked. Yellow to light brown ones of the Jersey types are firmer and less moist.

BERRIES…..Select plump, solid berries with good color. Avoid stained containers indicating wet or leaky berries. Berries such as blackberries, raspberries with clinging caps may be unripe. Strawberries without caps may be too ripe.

MELONS…..In cantaloupe, thick close netting on the rind indicates best quality. Cantaloupes are ripe when the stems scar is smooth and space between the netting is yellow or yellow-green. They are best to eat when fully ripe and fruity odor.

Honeydews are ripe when rind has a creamy to yellowish color and velvety texture, Immature honeydews are whitish-green

Ripe watermelons have some yellow color on one side but watermelons that are white or pale green on one side. They are not ripe.

ORANGES, GRAPEFRUITS, and LEMONS…..Choose those heavy for their size. Smoother, thinner skins indicate more juice. Most skin markings usually do not affect qualith. Oranges with a slight greenish tinge may be just as ripe as fully colored ones. Light or greenish-yellow lemons are more tart than deep yellow ones. Avoid citrus fruits showing withered, sunken, or soft areas. Fresh Fruit & Vegetables are essential for good health.

When giving someone a gift give them a fresh fruit & vegetables basket.

Vitamin C is a water-soluble vitamin, which means it dissolves in water. This in turn means that when we take it, for example from an orange juice, our bodies will readily absorb it. And what we don’t need will also be easily eliminated.

As it is a water-soluble vitamin, the body is not capable of storing it nor can it produce the vitamin on its own. That’s why it is important to replenish the body’s vitamin C supplies through food sources and supplements. Some food sources of Vitamin C are citrus fruits, berries (raspberries, blueberries, cranberries, etc), watermelon, red and green peppers, cauliflower, tomatoes, green leafy vegetables, white potatoes and pineapples. Vitamin C works with bioflavonoids, which are included in the best supplements. Ester C is another good supplement source of vitamin C.

Vitamin C can also help to treat bronchitis, bruising, burns, support fragile capillaries, colds and sore throats. Gingivitis, glaucoma, and heart attacks can also be aided by the supplementation of Vitamin C. Other conditions that can benefit from supplementation include high cholesterol, infections, autism, atherosclerosis, cataracts, diabetes, gastritis, and immune functioning. Lead poisoning and schizophrenia can be helped with this vitamin. It acts as an anti-inflammatory and helps to relieve arthritis and fibromyalgia.

Some of the best food sources for vitamin C are: parsley, broccoli, bell pepper, oranges, lemon juice, kiwi, strawberries, guava, brussell sprouts, papaya, grapefruit, cabbage, kale, cauliflower, mustard greens, and tangerines. The University of Ohio Fact Sheet explains what is meant by a good source of vitamin C: “A ‘good source’ of vitamin C contains a substantial amount of vitamin C in relation to its calorie content and contributes at least 10 percent of the U.S. Adequate Intake (AI) for vitamin C in a selected serving size.”

Other than through medical supplements, some excellent Vitamin C Sources include parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, and Brussels sprouts. This particular vitamin is naturally excreted by the body when in excess. Some mammals can use their own body cells to create it. The vitamin content in food varies significantly. It is highest when a fruit is ripe and younger at the time of harvest. In order to retain the vitamin in foods during preparation, cooking or storage, fruits and vegetable must be served raw whenever possible.

<b>Introduction</b>

Recent studies have indicated strong relationship between fruit and vegetable consumptions and reduced risk of certain cancers and cardiovascular disease.

A diet high in vegetables and fruits is believed to be associated with reducing the risk of cancer of the mouth, oesophagus, stomach, lung, colon, rectum and some other cancers.
However there is no specific reason or evidence to clarify the mechanism and also the results of various researches in the roles of fruit and vegetables do not all agree.

Nutritionists recommend the consumption of a minimum of 400g of fruit and vegetables per day (except for potatoes and other starchy tubers) for the prevention of chronic diseases such as heart disease, cancer, diabetes and obesity, in addition to the prevention and reduction of several micronutrient deficiencies, especially in less developed countries.

A number of scientific evidences have implied low fruit and vegetable intake is a major risk factor for several non-communicable diseases.
Increasing fruit and vegetable intake by as little as one serving per day can have a great influence on heart disease risk.

<b>Cardiovascular Disease</b>

Cardiovascular disease is related to diseases of the heart and diseases of the blood vessel system (arteries, capillaries, veins) within a person’s entire body, such as the brain, legs, and lungs. “Cardio” refers to the heart and “vascular” refers to the blood vessel system.

Fruits and vegetable intake and its association with the risk of cardiovascular disease
According to many studies, a diet rich in fruits and vegetables can reduce the risk of heart disease and stroke.

High blood pressure is a major risk factor for heart disease and stroke. So it is crucial to control its condition. Diet can be a very important factor for lowering blood pressure. The Dietary Approaches to Stop Hypertension study indicated that there is a compelling relationship between diet and blood pressure (cited in Harvard School of Public Health 2005).

This trial analysed the influence on blood pressure of a diet that was significant in fruits, vegetables and low-fat dairy products and that inhibiting the extent of saturated and total fat.The researchers discovered that people with high blood pressure who adhered to this diet, their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by virtually 6 mm Hg – as much as medications can effect.Furthermore, eating more fruits and vegetables can have a great effect on cholesterol.

The National Heart, Lung, and Blood Institute’s Family Heart Study shows that men and women with the highest daily consumption (more than 4 servings a day) have a lower extent of LDL; low density lipoprotein (bad) cholesterol than those with lower consumption.

<b>Cancer</b>

Human body is composed of millions of tiny cells. Most of the cells divide and multiply occasionally; when an old cell is worn out or damaged, a new cell is formed to replace it.
Each cell contains genes (made from the DNA).The proteins inside the gene control when the cell is to divide and multiply. If the gene is damaged or modified (probably as a result of making too much or too little protein) the cell becomes abnormal.The abnormal cell can then divide and multiply without knowing the certain time to stop.A tumour is developed when a group of abnormal cells clump together.

There are two types of tumour: benign and malignant. Benign tumours are not carcenogenic and won’t attack or spread to other parts of the body.Malignant tumours are the real cancers. They can grow very fast, attack the adjacent tissues and organs which can result in serious damage. They may even spread to other parts of the body and cause secondary tumours (metastases).
However not all cancers create solid tumours- cancers of the blood, such as leukaemia, develop from abnormal blood cells, which then invade other parts of the body by circulating in the bloodstream.

Generally there are about 200 various types of cancer. Some of them are more dangerous than others, some are more readily treated, and others have better survival figures.Unfortunately, many people will be influenced by cancer at some point in lives. If they are diagnosed with cancer, the doctors require to identify what type of cancer they have and if it has spread, so that they can decide on the best period of treatment

<b>Healthy Eating</b>

Eat more fruits and vegetables – can offer an extensive range of vitamins and minerals and fibres required for body. Fruits and vegetables may prevent the risk of cancer probably due to containing anti-oxidant vitamins and minerals helping prevent the cells damage.

Eat more Fiber – is widely present in fruits an vegetables and wholemeal cereals. Some studies approve 20g per day consumption while some others don’t.

Reduce eating fat – The cancer Research UK (2003) discussed that greater fat intake can be related to slight increase of breast cancer. The study has also linked saturated fat and meat intake with slight but considerable increase of the risk.following low consumption, it is most recommended to eat mono-unsaturated and poly-unsaturated fats found in vegetables rather than saturated fats.

Cut down on sugar – There is no direct connection between sugar containing foods and breast cancer. However, excessive sugar intake may lead to putting on weight or sometimes contributing to obesity in which case there are some studies suggesting the link between obesity and breast cancer.

Cut down on salt – High salt consumption can result in high blood pressure.

<b>Specific fruits and vegetables</b>

Many researches imply specific fruits and vegetables may protect against certain types of cancer.

Fruits and vegetables contain a number of chemicals, such as the dithiolthiones and glucosinolates from cruciferous vegetables, which are believed to inhibit the growth of cancer cells and cancer occurrence in animals (Warren & Devine 2005).

The Harvard School of Public Health (2005) outlines the following categories of fruits and vegetables offering the most contribution against cardiovascular diseases:

Green leafy vegetables including lettuce, spinach, swiss chard and mustard greens, Cruciferous vegetables such as broccoli, cauliflower, cabbage, brussels sprouts.

Citrus fruits like oranges, lemons, limes, and grapefruit (and their juices) are said to be the most contributing factors against cardiovascular diseases.

It has been reported that broccoli and brussel sprouts and spinach are able to reduce the possibility of breast cancers. This hasn’t been statistically considerable, so reducing the reliability on the results (Warren & Devine 2005).
However a number of recently case-control studies have demonstrated inhibiting effect of carrots and spinach as well as species of broccoli (cruciferous) family against breast cancers. Some of these studies have also identified substantial effect of quantity consumed (eating more vegetables result in greater reductions in risk).

Furthermore, there is poor evidence that raw vegetables are likely to be more protective against the progression of breast and other cancers than cooked vegetables. This is probably due to some of the potentially protective chemicals present in vegetables which are damaged by heat process (Warren & Devine 2005)

Not all seasons are equal. The autumn months, for example, are a happy time for the cook. There are still some late raspberries and soft purple figs to eat with goat’s cheese or cured ham. Pumpkins appear in every size and shape, and there are crisp apples bursting with juice.

There’s a certain satisfaction to eating with the rhythm of the planet and catching things at their best. But the romance of seasonal eating starts to wane a bit once autumn has turned to winter. Sit at mother nature’s table and you have to eat what she serves.

Out go the vine-ripened tomatoes and golden ears of corn – instead, we are faced with muddy celeriacs, swedes and turnips. Even the most determined seasonal eaters will feel their heart sink when they open their food box and find yet another spooky, alien-looking root vegetable.

Eat ugly food

The easiest solution is to put the kohl rabi in the bottom of the fridge, wait for it go off and then throw it away. We’ve all done it, but there’s no need – all of these winter vegetables will reward you if you make a tiny bit of effort.

Take the Jerusalem artichoke – it sounds so exotic, but it looks like ginger and is the thing you usually find rattling around in your organic box after you’ve taken everything else out. Not only is this one ugly tuber, it also has a reputation for giving people flatulence!

But give it a chance – the Jerusalem artichoke has a good nutty flavour and really comes into its own if you peel it, slice it thinly and bake it with cream, like you would potato dauphinoise. It’s also a great source of iron, vitamin C, phosphorous and potassium.

To cut down on the windy effects, parboil the peeled artichoke and throw away the water. Callers to BBC Radio 4’s Veg Talk  programme have also recommended a cup of fennel tea afterwards or, more bracingly, a shot of cider vinegar.

Root down

Our other staple winter vegetables, such as turnips, swedes and celeriac, have much in common – they’re starchy, need peeling and they’re a bit intimidating. Traditionally, these vegetables have been boiled and mashed. And they are very good like that – just add a good knob of butter, maybe some cream, and plenty of salt and pepper.

Still, it can all feel a bit too beige and bland. Fortunately, these vegetables respond well to a kick up the bum. Try cutting them into wedges, brushing with oil and roasting (like potato wedges) Add some fire chilli or other spices, such as cumin or hot paprika.

Top tastes

Similarly, you can cut them into chip-shapes and roast them like oven chips. Blanch them in boiling water first, then let them cool off and dry. Next toss them in some oil and then put them in a hot oven for about 20 minutes. If you have several of these vegetables knocking about, you can mix them all up.

You can also get more creative. There’s a lot to be said for grating winter vegetables because it brings out their sweetness and a new texture. Try grating celeriac and mixing it with sour cream or mayonnaise for a winter salad – think Waldorf and add some walnuts and celery if you want.

A cure for sprout phobia

Some more familiar winter vegetables include Brussels sprouts and pumpkin. While not as scary as swedes and celeriac, people harbour prejudices about these foods. The sprout, in particular, has an image problem.

If you just boil your sprouts, it’s no wonder if you get bored – try steaming them for a couple of minutes and then stir-frying them in a smoking hot wok. Add what you like – onion and garlic, bacon, chopped chestnuts – and finish with a splash of balsamic vinegar. The stir-frying gives a sweeter edge to the sprouts and makes them less cabbage-like.

World inspiration

It’s also helpful to look around the world for inspiration. Pumpkins can seem bland, but in Argentina it’s traditional to hollow them out and cook meat in them for a thick, hearty stew. The pumpkin is then baked in the oven for an hour or so and the stew is ladled out of it.

Pumpkins are also popular in some Asian cuisines – Nigella Lawson has a recipe for a yellow pumpkin and seafood Thai curry – and it appears in South Indian recipes too. In the Caribbean, pumpkins turns up in braises and in the Middle East they are often stuffed with meat, rice and spices.

The comfort zone

And finally, think of the carrot cake and extrapolate from there. There’s almost no end of possibilities for creating savoury – or indeed sweet – muffins and cakes using winter vegetables. It’s precisely their sweet, starchy nature that makes them get on well with butter and flour.

A basic muffin recipe can be adapted by leaving out the sugar and adding a few cups of grated vegetables – carrot, parsnip, potato – and some cheese to make a savoury batch. If you have kids, this is a sneaky way of getting some extra vegetables into their diet. Apple and carrot work well together in a muffin recipe.

Winter always feels like ages, but it will seem like an eternity if you eat boiled turnips. Open your mind, be creative and you might even find yourself looking forward to the swede season next year. 

Take a look at our green website for all green products, including eco gifts and eco clothing.

Yes, I know. That includes simmering as well. But I want to look at boiling, some of the different foods involved and the ways in which they are treated.

Boiling is really divided into two separate methods. One is to place the food in cold water and gradually heat it to boiling point, the other is to bring the water to the boil first before adding the food.

The first method might be used for potatoes, for example, and the second for green vegetables.

A variation on both methods is whether or not the food should be covered while cooking. Let’s deal with that right now. Green vegetables should never be covered while boiling – they will lose their color and turn an unattractive shade of gray.

Vegetables such as potatoes should be partially covered to preserve vitamins and reduce evaporation.

Remember that water will come to the boil much quicker if the pan is covered to start with, as will any other liquid.

Let’s take an example

Eggs. This may seem too simple, but the truth is you can tell more about a cook by the way they handle eggs and potatoes than just about anything else. I have lost count of the number of times a chef has tested my skills by asking me to boil potatoes or make a simple omelet.

So, how do we boil eggs?

One way is to bring a pan of water to the boil, put the eggs in and then time them for two, three or five minutes depending on the result you want. But there is a better method.

Put the eggs in cold, salted water and bring to the boil on fierce heat. The salt will not flavor the eggs. It’s there simply to make the water boil at a slightly higher temperature.

Turn off the heat and prepare your toast. The eggs will be ready when you are and can either be turned out on to the toast or served in their shells. Simple, huh?

Very. But there is one thing you have to have to make it work – fresh eggs!

If you’re one of the countless millions who don’t live right next to a chicken farm, then you’re just going to have to check your use-by date. If it’s any less than four weeks away, don’t buy the eggs!

I mean it. Eggs, like vegetables and fruit, need to be as fresh as you can get them.

Green vegetables

Broadly speaking, we’re talking about things like green beans, brussel sprouts, snow peas and so on. Not cabbage, which should never be boiled, and not some of the more delicate greens like spinach and buk choy.

Beans and sprouts are best cooked in uncovered, rapidly boiling salted water until they are just cooked – which means they are still firm and cut cleanly.

Drain them in a colander and then plunge them immediately into icy water. You can leave them there until you need them. This is the ‘magic’ step chefs use to keep greens truly green.

Yes, I know they’ll go cold. That’s not a problem. You see, by using this method you can prepare your green vegetables well ahead of time and not have to worry about them until just before you serve the meal.

When everything else is ready, have a pan of boiling water on the stove. Drop the greens in, count to ten and drain them. They’re ready to serve as is, or you can glaze them with melted butter, add nutmeg, pepper or toss them in a little balsamic.

Easy? You betcha. And a foolproof way of ensuring that the greens are ready at the same time as the rest of the meal.

About potatoes and rice

Wait a minute! What’s this? You cook potatoes and rice the same way? Yes! Well – almost. And it’s foolproof.

First potatoes. Which are the more difficult of the two to cook. You don’t think so? Wait and see.

Add your potatoes to cold salted water, bring to the boil and cook until a wooden skewer will pass easily through them without undue pressure. Drain into a colander.

Now put about an inch or so of water in the pan, balance the colander (with potatoes) on top of that, return to a low heat and cover. You can either use the saucepan lid or some silver foil. Personally I use a tea-towel (by far the best) but if you do that you need to make very sure that it goes nowhere near the heat – especially if you’re cooking with gas!

Now the point is this. The potatoes will keep beautifully in the gently steaming atmosphere while you get on with everything else. They will even improve in texture and be ready to serve whenever you need them.

Okay. What about the rice?

Easy. Bring plenty of salted water to the boil. Then add the rice – roughly one cup for every two people – stir once, bring back to the boil and cook for exactly 15 minutes.

You will have to reduce the heat slightly to prevent the mixture boiling over and you also need to partially cover the pot to reduce evaporation.

Now drain and follow exactly the same procedure as you did for the potatoes.

No panic, no undercooked grains, no expensive electric cooker. Just perfectly separated fluffy rice which is ready to be used when you need it.

Can you see what a powerful system this is? It means you can prepare your rice before you even begin to worry about your stir-fry or whatever else it is that you’re going to prepare.

Incidentally, don’t be afraid to add a little color to your rice by dropping some chopped up red or yellow bell pepper into the water about five minutes before you finish cooking it.

Or serve yellow rice by adding saffron or turmeric to the cooking water. Once you know this technique, the results are limited only by your imagination.

Pasta

Cooking pasta couldn’t be simpler. You boil it in salted water for however long it says on the packet. Then you drain it and it all sticks together in one inedible lump!

Well not any more. Here’s the solution (and it’s not adding oil during cooking)

Just before cooking ends, remove about half a cup of the cooking liquid and reserve it. Drain the pasta in a colander, return it to the pan in which it was cooked and add back in the reserved cooking liquid.

Stir it, and add about a tablespoon of olive oil. That’s it. Done. The oil and liquid will combine to give your pasta a smooth, creamy finish.

No more stuck together lumps. No more dried out bits. And you can add any sauce you like.

If you’re serving it plain and it seems a little sloppy, adding some grated parmesan or pecorino cheese will quickly solve that problem for you, as well as injecting some welcome flavor.

Boiled Beef

The expression ‘boiled beef’ probably arises from the fact that it’s easier to say than ’simmered beef’ – which is what it really is.

Salted, pickled and corned beef (or pork) amount to the same thing and are cooked by immersing in a bouillon (posh name for stock) which is kept just below boiling point. Cooking time varies with the size of the piece but it’s going to take at least an hour and more likely two or more.

The great thing is that it’s pretty hard to overcook it, so making it the center of your main dish saves hugely on stress. It’s also delicious. You can serve it to anyone with confidence.

Nobody that I know pickles their own meat these days. Buy it from your butcher or supermarket, allowing around six ounces of meat per person.

Trim the fat off. Unlike roasting you don’t need any fat to keep the meat moist. Put it in a pot only slightly larger than the joint, cover with water (no salt) and bring to the boil.

Then drain the meat and discard the water. Add fresh, some salt, a peeled onion into which you’ve stuck a couple of cloves, three or four carrots and a tablespoon of vinegar.

Bring this mix to the boil and then reduce the heat to a simmer. Give it about 20 minutes to the pound and serve it with your favorite mash and greens.

Oh yes, and don’t forget to reduce the liquor you cooked it in to make a moistener for the meat.

Easy caramel

If you boil condensed milk, in its tin, for around 45-50 minutes, it will turn to caramel which you can then use as a base for desserts. Just stick the tin in boiling water and wait. Of course you may have to add extra water from time to time to prevent drying out.

To easily get the caramel out after allowing it to cool down, open the tin at both ends and push it through with a wooden spoon or similar kitchen item.

Here’s a simple method of using it:

Crush some cookies into crumbs, either by putting them between sheets of cling-film and beating the living daylights out of them with a rolling pin, or in a food processor.

Mix the crumbs with melted butter and press this mix into the base of a spring-form cake tin.

then chill it in the fridge for around an hour.

Spread your caramel on top of the cookie base (warming it slightly will make this easier); pile sliced fruit on top of that (banana is perfect); then pile on whipped cream to which you have added some vanilla essence and a little fine sugar. Grate a little dark chocolate onto the finished tart.

Chill, remove the spring form case and serve from the base. Now is that easy or what? And you can make it the day before if you want.

Do you need a recipe for that? Of course you don’t. The way your version turns out is just the way it should be – and it will taste every bit as good as mine, if not better.

Parboiling

I’ve included this as a cooking method because it’s a useful way for the savvy cook to remove excess fat from various meats in order to get a crisp finish when barbecuing or grilling.

The sort of things I’m talking about are spare ribs, chicken wings, and even duck prior to roasting.

All you do is plunge whatever you’re cooking into boiling water (no salt needed) and leave it there to partially cook. You’ll see the fat floating to the surface as scum, which needs to be skimmed off.

If you are going to parboil you need to do it in good time, because you want the surface of the meat to dry out before you go on to the next step, which will be a marinade (to put back lost flavor) followed by your barbecue, the broiler or an oven.

The amount of time the meat needs to spend in the water depends on the thickness of the fat, but think in terms of around 15 minutes for most things.

Will nutrients be lost?

Yes, there’s no escaping that, but the trade-off is that you will have seriously reduced the fat content as well, which will in turn have reduced your cholesterol intake.

For most people, the second part far outweighs the first and of course the protein content will be more digestible – so you even get an added bonus.

Get Free: Blood Sugar Remedies

First, besides adding great taste to food, onions whether cooked or raw are very good for Diabetics. Onions contain a compound similar to the ones that are used for producing insulin. Resulting in a reduced sugar level.

Find: Blood Sugar Lowering Solutions

Second, french beans or kidney beans are a wonderful food for Diabetics. They are very rich in protein and fiber and also contain some complex carbohydrates. When they are cooked properly they can be quite delicious. Researchers and doctors recommend beans for lowering sugar.

Third, lettuce is a perfect food for lowering sugar. It is very low in cholesterol and carbohydrates. It is essential for Diabetics to control cholesterol levels in order to prevent cardiovascular disease.

Fourth, tomatoes are shown to be a great food for everyone, but especially Diabetics. It lowers the sugar level in the urine which is essential for diabetics, but is also a great food to eat if you are trying to maintain good weight levels.

Fifth, soy beans are known to be an excellent food source that lowers blood sugar levels in both the blood and urine. Soy beans are low in carbohydrates, but an excellent source of protein. They are a wonderful food to include in your diet because of their versatility.

Sixth, brussels sprouts whether eaten by themselves or as a juice mixed from a blend of brussels sprouts and french beans lowers blood sugar levels. This blend influences insulin production therefore lowering levels.

French bean

French beans also called kidney beans are a wonderful food choice for diabetics. They have a delicious taste if properly cooked. They are rich in proteins and fiber and contain some complex carbohydrates as well. French beans are strongly recommended by doctors to diabetics for lowering blood glucose levels.

Brussel Sprout

The cocktail of French bean juice and Brussel sprout juice is an amazing juice for lowering blood sugar level. The juice stimulates the insulin production thus lowering level of blood sugar.

Bean Decoction

Bean Decoction is an effective medicine for diabetics. It can be prepared by removing seeds of 50 gm fresh beans. These beans then have to be boiled for 3 hours in 3 ½ liters water. Diabetic should drink a glass of this mixture after every 2 hours for 6 weeks. The decoctions should be prepared daily as otherwise it will lose its blood sugar lowering property.

Lettuce

Lettuce is an ideal food to lower blood sugar level. It is low in cholesterol and carbohydrate. It has been confirmed by ADA, that foods that have lower level of cholesterol, aid the diabetics to keep the cardiovascular problems at a bay.

Tomato

Tomato is a great food for diabetics as it not only lowers down the level of glucose in urine but also helps them to lose weight.

Soya Bean

Soya bean again keeps the level of sugar of blood and urine in control. It is low in its carbohydrate content but rich in protein.

Onion

Onion whether cooked or raw are good for diabetics. It lowers down the level of blood sugar. Onion carries a compound similar to the one that are used for producing insulin.

A balanced diet properly supplemented with vegetables and fruits aids to regulate the levels of sugar in bloodstream.

Yes, I know. That includes simmering as well. But I want to look at boiling, some of the different foods involved and the ways in which they are treated.

Boiling is really divided into two separate methods. One is to place the food in cold water and gradually heat it to boiling point, the other is to bring the water to the boil first before adding the food.

The first method might be used for potatoes, for example, and the second for green vegetables.

A variation on both methods is whether or not the food should be covered while cooking. Let’s deal with that right now. Green vegetables should never be covered while boiling – they will lose their color and turn an unattractive shade of gray.

Vegetables such as potatoes should be partially covered to preserve vitamins and reduce evaporation.

Remember that water will come to the boil much quicker if the pan is covered to start with, as will any other liquid.

Let’s take an example

Eggs. This may seem too simple, but the truth is you can tell more about a cook by the way they handle eggs and potatoes than just about anything else. I have lost count of the number of times a chef has tested my skills by asking me to boil potatoes or make a simple omelet.

So, how do we boil eggs?

One way is to bring a pan of water to the boil, put the eggs in and then time them for two, three or five minutes depending on the result you want. But there is a better method.

Put the eggs in cold, salted water and bring to the boil on fierce heat. The salt will not flavor the eggs. It’s there simply to make the water boil at a slightly higher temperature.

Turn off the heat and prepare your toast. The eggs will be ready when you are and can either be turned out on to the toast or served in their shells. Simple, huh?

Very. But there is one thing you have to have to make it work – fresh eggs!

If you’re one of the countless millions who don’t live right next to a chicken farm, then you’re just going to have to check your use-by date. If it’s any less than four weeks away, don’t buy the eggs!

I mean it. Eggs, like vegetables and fruit, need to be as fresh as you can get them.

Green vegetables

Broadly speaking, we’re talking about things like green beans, brussel sprouts, snow peas and so on. Not cabbage, which should never be boiled, and not some of the more delicate greens like spinach and buk choy.

Beans and sprouts are best cooked in uncovered, rapidly boiling salted water until they are just cooked – which means they are still firm and cut cleanly.

Drain them in a colander and then plunge them immediately into icy water. You can leave them there until you need them. This is the ‘magic’ step chefs use to keep greens truly green.

Yes, I know they’ll go cold. That’s not a problem. You see, by using this method you can prepare your green vegetables well ahead of time and not have to worry about them until just before you serve the meal.

When everything else is ready, have a pan of boiling water on the stove. Drop the greens in, count to ten and drain them. They’re ready to serve as is, or you can glaze them with melted butter, add nutmeg, pepper or toss them in a little balsamic.

Easy? You betcha. And a foolproof way of ensuring that the greens are ready at the same time as the rest of the meal.

About potatoes and rice

Wait a minute! What’s this? You cook potatoes and rice the same way? Yes! Well – almost. And it’s foolproof.

First potatoes. Which are the more difficult of the two to cook. You don’t think so? Wait and see.

Add your potatoes to cold salted water, bring to the boil and cook until a wooden skewer will pass easily through them without undue pressure. Drain into a colander.

Now put about an inch or so of water in the pan, balance the colander (with potatoes) on top of that, return to a low heat and cover. You can either use the saucepan lid or some silver foil. Personally I use a tea-towel (by far the best) but if you do that you need to make very sure that it goes nowhere near the heat – especially if you’re cooking with gas!

Now the point is this. The potatoes will keep beautifully in the gently steaming atmosphere while you get on with everything else. They will even improve in texture and be ready to serve whenever you need them.

Okay. What about the rice?

Easy. Bring plenty of salted water to the boil. Then add the rice – roughly one cup for every two people – stir once, bring back to the boil and cook for exactly 15 minutes.

You will have to reduce the heat slightly to prevent the mixture boiling over and you also need to partially cover the pot to reduce evaporation.

Now drain and follow exactly the same procedure as you did for the potatoes.

No panic, no undercooked grains, no expensive electric cooker. Just perfectly separated fluffy rice which is ready to be used when you need it.

Can you see what a powerful system this is? It means you can prepare your rice before you even begin to worry about your stir-fry or whatever else it is that you’re going to prepare.

Incidentally, don’t be afraid to add a little color to your rice by dropping some chopped up red or yellow bell pepper into the water about five minutes before you finish cooking it.

Or serve yellow rice by adding saffron or turmeric to the cooking water. Once you know this technique, the results are limited only by your imagination.

Pasta

Cooking pasta couldn’t be simpler. You boil it in salted water for however long it says on the packet. Then you drain it and it all sticks together in one inedible lump!

Well not any more. Here’s the solution (and it’s not adding oil during cooking)

Just before cooking ends, remove about half a cup of the cooking liquid and reserve it. Drain the pasta in a colander, return it to the pan in which it was cooked and add back in the reserved cooking liquid.

Stir it, and add about a tablespoon of olive oil. That’s it. Done. The oil and liquid will combine to give your pasta a smooth, creamy finish.

No more stuck together lumps. No more dried out bits. And you can add any sauce you like.

If you’re serving it plain and it seems a little sloppy, adding some grated parmesan or pecorino cheese will quickly solve that problem for you, as well as injecting some welcome flavor.

Boiled Beef

The expression ‘boiled beef’ probably arises from the fact that it’s easier to say than ’simmered beef’ – which is what it really is.

Salted, pickled and corned beef (or pork) amount to the same thing and are cooked by immersing in a bouillon (posh name for stock) which is kept just below boiling point. Cooking time varies with the size of the piece but it’s going to take at least an hour and more likely two or more.

The great thing is that it’s pretty hard to overcook it, so making it the center of your main dish saves hugely on stress. It’s also delicious. You can serve it to anyone with confidence.

Nobody that I know pickles their own meat these days. Buy it from your butcher or supermarket, allowing around six ounces of meat per person.

Trim the fat off. Unlike roasting you don’t need any fat to keep the meat moist. Put it in a pot only slightly larger than the joint, cover with water (no salt) and bring to the boil.

Then drain the meat and discard the water. Add fresh, some salt, a peeled onion into which you’ve stuck a couple of cloves, three or four carrots and a tablespoon of vinegar.

Bring this mix to the boil and then reduce the heat to a simmer. Give it about 20 minutes to the pound and serve it with your favorite mash and greens.

Oh yes, and don’t forget to reduce the liquor you cooked it in to make a moistener for the meat.

Easy caramel

If you boil condensed milk, in its tin, for around 45-50 minutes, it will turn to caramel which you can then use as a base for desserts. Just stick the tin in boiling water and wait. Of course you may have to add extra water from time to time to prevent drying out.

To easily get the caramel out after allowing it to cool down, open the tin at both ends and push it through with a wooden spoon or similar kitchen item.

Here’s a simple method of using it:

Crush some cookies into crumbs, either by putting them between sheets of cling-film and beating the living daylights out of them with a rolling pin, or in a food processor.

Mix the crumbs with melted butter and press this mix into the base of a spring-form cake tin.

then chill it in the fridge for around an hour.

Spread your caramel on top of the cookie base (warming it slightly will make this easier); pile sliced fruit on top of that (banana is perfect); then pile on whipped cream to which you have added some vanilla essence and a little fine sugar. Grate a little dark chocolate onto the finished tart.

Chill, remove the spring form case and serve from the base. Now is that easy or what? And you can make it the day before if you want.

Do you need a recipe for that? Of course you don’t. The way your version turns out is just the way it should be – and it will taste every bit as good as mine, if not better.

Parboiling

I’ve included this as a cooking method because it’s a useful way for the savvy cook to remove excess fat from various meats in order to get a crisp finish when barbecuing or grilling.

The sort of things I’m talking about are spare ribs, chicken wings, and even duck prior to roasting.

All you do is plunge whatever you’re cooking into boiling water (no salt needed) and leave it there to partially cook. You’ll see the fat floating to the surface as scum, which needs to be skimmed off.

If you are going to parboil you need to do it in good time, because you want the surface of the meat to dry out before you go on to the next step, which will be a marinade (to put back lost flavor) followed by your barbecue, the broiler or an oven.

The amount of time the meat needs to spend in the water depends on the thickness of the fat, but think in terms of around 15 minutes for most things.

Will nutrients be lost?

Yes, there’s no escaping that, but the trade-off is that you will have seriously reduced the fat content as well, which will in turn have reduced your cholesterol intake.

For most people, the second part far outweighs the first and of course the protein content will be more digestible – so you even get an added bonus.

Just remember the following pointers:

1. If you are breast feeding whatever you eat will be transferred to your baby via your breast milk therefore it is important that you eat a balanced diet so that your baby will get the right nutrients for optimum growth and development.

2. Some food does cause the baby to become ‘windy’ or have loose stools. If you find that your baby is suddenly quite unsettled, try to think of what you ate during the last 12 hours. Avoid that food for a few days and then try again. If the same happens again, then you should avoid that particular food for a while and re-introduce it into your diet by taking a very small amount and see how baby reacts then slowly increase the amount so that baby gets used to the food.

3. You may find that your appetite is slightly low especially during the first week. This is normal as your body is readjusting to its non-pregnant state both physically and mentally therefore it is better to have small frequent meals instead of the normal 3 big meals a day.

4. You need to drink plenty of fluids in order to make sufficient breast milk and it is best that you get this from sources such as soup or nourishing tea. Drinking too much plain water will dilute the breast milk and therefore is not nutritious for the baby.

So what should you eat?

Protein – The building blocks are amino acids that contain oxygen, hydrogen, carbon, and nitrogen. Only eight amino acids are obtained from the food we eat. It is necessary for growth and repair of cells in the body. It helps make enzymes that enable us to digest food, produce antibodies and hormones. Too much protein in the body are converted into glucose and urea. Sources – Meat, poultry, fish, eggs, cheese, cereals (wheat, oats and rice), pulses (beans, lentils and peas), nuts and potatoes.

Fat Soluble vitamins

Vitamin A – Retinol and Beta-carotene are necessary for cell division and growth. To maintain healthy mucous membranes of respiratory, digestive and urinary tracts and is important for good eyesight. Sources –

Retinol – Liver, oily fish, dairy produce and eggs.

Beta-carotene – Carrots, red peppers, mangoes, spinach and kale.

Vitamin D – Calciferols is needed to absorb calcium and phosphorous for healthy teeth and bones. It is also produced by exposing the skin to the sun. Sources – Eggs, tuna, salmon, sardines, fish liver oil and fortified margarines.

Vitamin E – Tocopherols prevent oxidation of free radicals polyunsaturated fatty acids in cell membranes and other tissues. Sources – Vegetable oils, nuts, wheat germ, seeds and margarine.

Vitamin K – Phylloquinone is essential in forming certain proteins and for blood clotting. Sources – Green leafy vegetables especially green cabbage, broccoli and Brussels sprouts

Water Soluble vitamins

Vitamin B

Thiamin (B1) is needed to obtain energy from carbohydrates, fats and alcohol and to prevent build-up of toxic waste substances. Sources – Pork, liver, heart, kidneys, nuts and pulses.

Riboflavin (B2) is necessary to release energy from food and for the functioning of vitamin B6 and niacin. Sources – Milk, yoghurt, eggs, meat, poultry, fish and fortified cereals

Pyridoxine (B6) helps to release energy from proteins and is also important for immune function, the nervous system and formation of red blood cells. Sources – Lean meat, poultry, eggs, fish, tofu, wholemeal bread, nuts, bananas, yeast extract and soya beans

Niacin produces energy in cells to form neurotransmitters. Maintain healthy skin and an efficient digestive system. Sources – Lean meat, poultry, pulses, potatoes, nuts and fortified cereals.

Pantothenic acid helps release energy from food and is essential for synthesis of cholesterol, fat and red blood cells. Sources – Meat, vegetables, liver, dried fruits and nuts.

Biotin is important in the synthesis of fat and cholesterol. Sources – Liver, peanut butter, egg yolk and yeast extract.

Folic acid is necessary for cell division and the formation of DNA, RNA and proteins in the body. Sources – Brussels sprouts, liver, green leafy vegetables, broccoli, pulses, wheatgerm, fortified breakfast cereals and bread.

Cyanocobalamin (B12) is necessary for making DNA, RNA and myelin. It helps transportation of folate into cells. Sources – Meat, poultry, fish, tofu, eggs and diary products.

Vitamin C or Ascorbic acid is necessary to make collagen and neurotransmitters like noradrenalin and serotonin. It is an antioxidant in the body and aids absorption of iron. Sources – Fruits, particularly citrus fruits, kiwis, strawberries, peppers, potatoes and vegetables.

Carbohydrates are converted into glucose and glycogen to give the body fuel for energy.

Glucose is in the blood and glycogen is stored in the liver and muscles. If the level of glucose drops, glycogen is converted into glucose for use. Sources – Sprouting grains, starchy root vegetables, fruits, cereals, pulses, milk and diary products.

Fats

• Saturated fats

• Monounsaturated fats

• Polyunsaturated fats

• Cholesterol

Rich source of calories for energy and provide fat soluble vitamins. It maintains healthy skin and body functions. Necessary for the production of sex hormones, synthesis of vitamin D and production of cell membranes and nerve coatings. Sources – Butter, cheeses, fatty meat and all forms of cooking oil.

Macrominerals

Potassium regulate heart beat and maintain blood pressure. Maintain fluid and electrolyte balance within cells. Sources – Avocado, fresh and dried fruits, banana, seeds and nuts, citrus fruits, potato and pulses.

Calcium is a vital component of bones and teeth. Vital for nerve transmission, blood clotting and muscle function. Sources – Green leafy vegetables, sesame seeds, tinned sardines, milk and dairy products.

Chloride is vital for stomach acid formation. Maintains fluid and electrolyte balance. Sources – Salt and any food containing salt.

Magnesium is important for muscle contraction and assists in nerve impulses. It is an important constituent of bones and teeth. Sources – Wholegrain cereals, green vegetables, nuts, sesame seeds and pulses

Sodium works with potassium to regulate fluid balance. It is essential for nerve and muscle function. Sources – Table salt, processed meats, yeast extracts and tinned anchovies

Phosphorous help to form and maintain healthy bones and teeth, help to release energy in cells and essential for absorption of many nutrients. Sources – Red meat, poultry, fish and seafood, milk and diary products, seeds and whole grains.

Microminerals

Iron is essential for the production of haemoglobin which carries oxygen. It is needed for synthesis of RNA, DNA and collagen for healthy gums, teeth bones and cartilage. Sources – Liver, kidneys, red meat, sardines, egg yolk, green leafy vegetables, raisins, dried apricots

Zinc is essential for normal growth, reproduction and immunity. It aids the action of many enzymes. Sources – Oysters, animal proteins, beans, nuts, whole grains, pumpkin and sunflower seeds

Selenium protects cells against free radical damage. It is vital for normal sexual development. Sources – Meat and fish, butter, avocados, brazil nuts and lentils.

Water is vital for life. It is necessary for digestion and elimination of waste products. It acts as a lubricant for eyes and joints and regulates body temperature. Sources – Drinks, fruits and vegetables, meat, fish, eggs, bread and cereals, milk and dairy products.

Food for thought

It is not only Asian communities that advocate lactating mothers refrain from eating fruits and vegetables, some Western communities do the same. In my opinion, the reason for avoiding fruits and vegetables is that some contain high levels of oxalate that interferes with calcium absorption. Lactating mothers require high calcium intake for adequate milk production.

Fruits high in oxalate – Kiwi, guava, star fruit, blueberries, figs and strawberries

Vegetables high in oxalates – Tapioca, pumpkin, sweet potato, carrot, garlic, watercress, brinjal, leeks, turnip, chives, lady’s fingers, parsley and spinach

Tip – Blanching the fruits and vegetables could lower the oxalate level.

Fruits low in oxalate – Papaya, langsat, banana, avocado, cherries, lemon, mango, watermelon, honeydew melon, ciku, durian and peeled apples.

Vegetables low in oxalates – Cauliflower, cabbage, kai lan, petola, green pea, capsicum, potato, tomato, cucumber, iceberg lettuce

Tip – If you love your fruits and vegetables and is worried about calcium absorption, then it is best that you have your milk drinks 3-4 hours before or after your main meals.

Avoid taking too much salt as this may reduce breast milk production. Cooling and windy food may contribute to baby becoming colicky. Acidic food may increase bleeding in the mother and diarrhea in the baby. What you eat also depends on what you believe in and who cooks for you. I hope that with the above information you will be able to tell your ‘cook’ what is best for both you and your baby.