Bok Choy

Bok choy around the world

Although bok choy was introduced to Europe in the 1800's, and is now readily available in supermarkets throughout North America, other cuisines have been slow to embrace it. Bok choy is widely popular in the Philippines, where large numbers of Chinese immigrated following Spain's conquest of the islands in the 1500's. You'll sometimes find bok choy replacing cabbage in pancit, a Philippine noodle dish, and in kimchi, a Korean hot pickle made with garlic and red peppers. Bok choy or pak kwahng toong also appears in Thai recipes. However, you're unlikely to see a piece of bok choy enlivening your Greek or Italian salad anytime in the near future. Ditto for ordering bok choy soups or salads at the local fast food restaurant. While bok choy is grown in the United States and several Canadian provinces, it remains firmly associated with Chinese cooking.

Types of Bok Choy

Mention the word bok choy, and most of us think of the plant with dark green leaves; however, in Hong Kong over twenty varieties are available. You can also find Shanghai or baby bok choy, a miniaturized version of bok choy, at Asian markets. Cookbook author and television show host Martin Yan notes that westerners have a "bigger is better" philosophy when it comes to Chinese vegetables. The opposite holds true in China, where the smaller varieties are valued for their tenderness. An added benefit is that recipes often call for them to be cooked whole, reducing preparation time.

Yet another member of the bok choy family is choy sum or bok choy sum. Distinguishable by its light green leaves and tiny yellow flowers, choy sum - also known as Chinese flowering cabbage - is the cream of the bok choys. Grocers normally sell only the trimmed leaves and stalks of choy sum instead of the whole plant. Expect to pay more for it, in the same way that celery hearts are more expensive than a celery bunch. You may even find choy sum called bok choy sum hearts; in Asian Vegetables, Bruce Cost notes that the word sum in Cantonese literally means heart.

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Mushrooms

Are versatile and very good for you. But how much of each are they really?

Mushrooms taste like dirt. Now don’t get defensive about the mushroom, they grow in dirty dark places and are a fungus. How could anyone not think that they don’t taste like dirt?

Maybe I should use the politically correct wording of “they taste Earthy”. That should calm some of your more enthusiastic mushroom devourers. Of course I realize that some of you are staring at the screen, mouths agape, wondering how I could be writing for a food magazine and yet degrading the mushroom. But then there are some of you in complete agreement with me. Mushrooms are a little too “earthy” tasting for some.

Before you start sending me mean emails, let us discuss the mushroom. It is usually grouped in with vegetables, yet often left out when one starts preaching nutrition and telling folks to eat bright shinny vegetables. These basement dwelling, rotted wood loving edibles provide many of the same nutrition as those brightly colored vegetables, as well as those found in meats, beans and grains. For those of you on special diets, mushrooms are low in calories, low in sodium, fat fee, and cholesterol free.

And if we break it down and look a little closer, you can find a mineral called Selenium. Mushrooms are among the richest sources for this mineral that works like an antioxidant to protect your body’s cells from damage that leads to heart disease, some cancers and a few diseases of aging. Vegetarians take note, as your options for such mineral is limited naturally, in your diet. Another antioxidant found in Mushrooms, that might also help you body’s cells is Ergothioneine.

Copper, which helps make red blood cells, and potassium, something that helps blood pressure, are also found in the mushroom. Another note for vegetarians, mushrooms also are a great source for B2, B3 and B5.

This is all well in good. So far I have given you a few unpronounceable words and told you that they are good for you. That still doesn’t help with the taste. Not only am I trying to convince myself that the mushroom isn’t so “earthy” that it is far from being edible, but a few of you as well.

There is this strange phenomenon that has been occurring for awhile now. People cut these things up and place them on pizzas. More times than not, this is the first introduction people have to the mushroom, we will not talk about that vile stuff called canned cream of mushroom soup. The biggest problem with this method of cooking mushrooms is that the cook uses the wrong mushroom, usually relying on what the general public has deemed popular. The cook also tends to slice them too thinly, and then proceeds to cook them way too long. Mushrooms should be added only near the end of your cooking time, never at the beginning. What you end up with on these pizzas are tough, flavorless, oddly shaped brown bits. This will never convince me to eat them again.

Back in 1932, a man by the name of Lewis Lambert discovered the cultivated white mushroom. These are picked in four different stages. Stage one is the Button Mushroom. These are used as toppings, such as Curried Mushrooms. If the Buttons are not picked they will double in size every 24 hours developing into a closed cup mushroom, by far the most popular of the mushroom grades. Closed cup mushrooms are used in everything from raw salads to stuffings.

If the closed cups are not picked, the next stage is the open cup. They are not much different than the closed cups, except that you can see the gills on the under side. These are good for something like garlic mushrooms on toast. But if these open cups are not picked quickly enough, you have large flat mushrooms on your hands. This is the final stage for the white cultivated mushroom. They are large, and obviously open and flat, with completely broken veils and darker brown gills. These are used best in more simple recipes, like a pasta with broccoli.

I like pastas and stuffings, so maybe mushrooms aren’t so bad. Yet we have only covered the white mushrooms. What about all those exotic's out there that people claim are “nutty” in flavor?

Let us look at the brown mushrooms, otherwise known as the Brown cap, Chestnut, Champignon Marron and Portabello. These are sold in two sizes, big and small. The big ones are the large, flat, gill exposed ones, while the smalls are the opposite. Not too difficult to figure that one out. Portabello’s are by far the most popular of exotic mushrooms in the United States. They are used to replace meat in hamburgers, and other sandwiches, as will as being used as a filling for ravioli.

Oyster mushrooms come in a rainbow of dark corner colors, like brown, grey, pink and yellow. Be warned that they are very delicate to work with and need very little cooking, tossing these into an omelet is the best way of eating them. With the Shitake Mushroom you get the reverse coloring of the white mushroom. Shitake’s are brown with a white under side (gills). The stalks can be tough, so remove them before cooking. Traditionally they are used in Japanese dishes, or cooked in rich sherry sauces.

Blewit mushrooms have white caps and blue tinted stalks. These are not the best ones to eat raw as some people can be sensitive to them (make you a little upset to the belly). They should be sliced and cook thoroughly with something like bacon.

Hon-Shimeji mushrooms are the ones you see sold in clusters. These should be gently pulled apart, keeping the stalks intact. Their texture is crisp and best when sautéed in a little butter and served with those brightly colored vegetables we talked about earlier. They will also remain firm with longer cooking, unlike some of the others, such as the Enoki mushroom. This one is a crisp white, with long stems and tiny caps. These should be tossed into your cooking at the very last moment, just long enough to heat them up. Enoki are traditionally used in stir-fries.

Mushrooms are one crop that does not need any pesticides or fungicides to do well. If you are looking for something organic to add to your diet, mushrooms are the way to go. Chemicals tend to depress yields, and pest such as flies are easy to deal with. Use of mites and fly sticky traps are common among producers.

When buying your mushrooms, remember that they are on the shelves within hours of picking. They are hand picked, and bruise easily. You want to look for firm caps, nothing slimy. And the larger the mushroom, the more developed the flavor. Once you get these home, do not store them in plastic or cling wrap. You need to use paper bags, removing them from the store packaging. They keep for up to five days, max. Before eating, rinse in cold water, no need to soak. They only reason to wash is because other customers may have pawed at your mushrooms before you bought them.

I will admit that the mushroom is versatile, as it can be used as a main dish, side dish and an ingredient. I will also admit that mushrooms do hold a soft spot in my heart. I love the mushroom. I talked myself into eating them years ago. My first experience being the awful pizza, and later the tangy combination of a salad with thickly chopped raw mushrooms, shredded sharp cheddar and ranch dressing. Over the years I played with different spices and herbs, replacing main ingredients with the “earthy” tasting fungus. And after a time, I learned that the mushroom enhanced many meals, with the correct additions. It does take time for some people to enjoy the taste of a mushroom, and I hope that those of you that are still leery take a chance and try your hand, and taste buds, at one of the recipes I have here. You might be surprised in the new flavor that can be found with the mushroom.

Easy Ways to Reduce Your Salt Intake

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8 steps to prevent heart attacks

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Heart-healthy diet: 8 steps to prevent heart disease

Changing your eating habits can be tough. Start with these eight strategies to kick-start your way toward a heart-healthy diet.

By Mayo Clinic staff

Although you might know eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

1. Limit unhealthy fats and cholesterol

Of the possible changes, limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:

Type of fat	Recommendation
Saturated fat	Less than 7 percent of your total daily calories
Trans fat	Less than 1 percent of your total daily calories
Cholesterol	Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

Fats to choose	Fats to limit
Olive oil Canola oil Margarine that's free of trans fats Cholesterol-lowering margarine, such as Benecol, Promise activ or Smart Balance	Butter Lard Bacon fat Gravy Cream sauce Nondairy creamers Hydrogenated margarine and shortening Cocoa butter, found in chocolate Coconut, palm, cottonseed and palm-kernel oils

2. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.

Proteins to choose	Proteins to avoid
Skim or low-fat (1 percent) milk Fat-free or low-fat dairy products, such as yogurt and cheese Egg whites or egg substitutes Fish, especially fatty, cold-water fish, such as salmon Skinless poultry Legumes Soybeans and soy products, for example, soy burgers and tofu Lean ground meats	Full-fat milk and other dairy products Organ meats, such as liver Egg yolks Fatty and marbled meats Spareribs Cold cuts Frankfurters, hot dogs and sausages Bacon Fried or breaded meats

3. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose	Fruits and vegetables to avoid
Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water	Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup Frozen fruit with sugar added

4. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.

Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Grain products to choose	Grain products to avoid
Whole-wheat flour Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread High-fiber cereal with 5 or more grams of fiber a serving Whole grains such as brown rice, barley and buckwheat (kasha) Whole-grain pasta Oatmeal (steel-cut or regular) Ground flaxseed	White, refined flour White bread Muffins Frozen waffles Corn bread Doughnuts Biscuits Quick breads Granola bars Cakes Pies Egg noodles Buttered popcorn High-fat snack crackers

Lemon Shrimp Risotto

Created by Karen, Saturday, 17 April 2010

Description

Risotto is great comfort food. An added plus is that because it’s naturally so creamy you don’t really need much oil or fat for cooking. You can make a risotto meal out of virtually any ingredients you have on hand. This recipe combines shrimp, lemon and spring onions but you can experiment with fish and mushrooms too. Add a handful of chopped chillies if you like it hot!

Ingredients

At a glance

Cuisine

Italian

Difficulty

Moderate

Special Diets

Gluten Free

Dairy Free

Makes

4

• ½ onion, finely sliced
• 1 clove of garlic, crushed
• 1 cup of risotto rice
• 1/2 cup white wine
• 5 cups of vegetable stock, preferably homemade
• 1 handful of spring onions, finely sliced
• 1 cup cooked, peeled shrimp
• 1 lemon, you’ll need a squeeze and a little bit of lemon zest
• Salt and ground pepper to taste.
• 1 Tbs olive oil

Methods/steps

1. In a saucepan heat one tablespoon of olive oil and lightly fry the onion for approximately two minutes. Add the crush garlic and fry for another minute. Add the rice, turning frequently until coated on all sides. Now add the wine and continue to stir the rice until the wine is absorbed. Reduce the heat to very low and start adding the vegetable stock, one cupful at a time. Wait until each cupful is nearly absorbed before adding the next one. Gently stir continuously.
2. Continue cooking like this for approximately 15 to 20 minutes. Add more stock if necessary. Once the rice feels firm but cooked (al dente) stir in the shrimp, spring onions, yogurt and a squeeze of lemon (start with one squeeze and add more if you like it tangy!). Now cook for a further 2 minutes, stirring continuously. Remove from heat and season with salt and pepper to taste. Garnish with a few spring onions and a little bit of lemon zest. and serve immediately.

Additional Tips

Risotto rice is known as Arborio rice.

The vegetable broth can be homemade or powder form made into 5 cups of broth. This recipe is free of gluten if the broth has been prepared with not gluten - sometimes starch is added as thickener - if you use powder, make sure it says gluten free.

Risotto is what slow food is all about. The trick to cooking a good risotto is to take your time and gently stir the rice throughout the cooking process. Take your time and think of it like therapy, without the big bills!

GET INTO FAT BURNING MODE

Keeping lean is part of a healthy life and most of us make the resolution to get lean when a new year comes. Getting your body into fat burning will help you to lose weight.

To tell your body it is fat burning time eating proteins. The best way to rev up your metabolism is by creating more muscle –muscle tissue burns more calories- and the way to create muscle is by exercising. A sensible fat burning plan should follow a diet high in proteins, low in carbohydrates and get a good dose of short, strong exercise.

Delicious Cauliflower

6 servings

• 1 head cauliflower
• 1 cup good quality olive oil
• 1 tsp salt
• 2 Tbs minced garlic
• 2 Tbs chopped parsley

Separate cauliflower into flowerets and cook just until tender. Drain and keep warm. Heat the oil and salt in a pan and cook garlic and parsley for 2 minutes. Pour over the warm cauliflower and serve with additional chopped parsley if desired.

Vegetable Combo

4 servings

• 2 Tbs olive oil
• 1 cup each carrots, celery, and zucchini, sliced on a diagonal
• 1/2 cup each broccoli and cauliflower flowerets
• 3 cloves garlic, minced
• 1/4 dry white wine or chicken broth
• 1 Tbs light soy sauce
• 1 Tbs lemon juice
• 1/2 tsp pepper

Heat oil in a non-stick pan. Add vegetables and stir to coat with the oil. Add garlic and stir-fry for 2 minutes. Add the remaining ingredients and simmer the mixture, covered, for 2 minutes more. Serve immediately for maximum flavor and nutrition.

The Perfect Rice

Created by all foods natural team, Sunday, 04 May 2008

Description How to cook simple boiled or steamed rice to perfection and how to flavor the rice, once cooked.

Ingredients

At a glance

Cuisine

North American

Indian (India)

Spanish

Difficulty

Easy

Special Diets

Strict Vegetarian

Gluten Free

Dairy Free

Low Cholesterol

Meatless

Serves

4

• 1 cup basmati or white long-grain rice
• 1 tsp salt
• 2 cups water

Preparation time: 5 minutes
Cooking time: 15 minutes
Ready in: 20 minutes

Methods/steps

1. Measure the rice and tip into a sieve. Wash the rice under running cold water until it runs clear.
2. Shake off the water and tip the rice into a medium-sized saucepan. Add half a teaspoon of salt and 2 cups of cold water. Bring to the boil, then give the rice a stir and reduce the heat. Cover with the lid and cook for 10 minutes.
3. Take a look at the rice. The water should have been absorbed. If it is not, cover again and cook for a further 2-3 minutes.
4. Turn off the heat and leave the rice, covered, for 5 minutes. This will drive off any excess moisture to ensure the grains are fluffy and separate. Fluff up the rice with a fork before serving.
5. Alternatively, you can tip again the cooked rice into a sieve -the excess moisture will drip of- and give it a quick wash with boiling water to drive away any remaining starch.
6. If wished, add, oil, butter or chopped herbs to the rice before serving.

Nutrition Facts

Serving size: 1 serving Percent daily values based on a 2000 calorie diet. Nutrition information calculated from recipe ingredients.

Amount Per Serving Calories 179.00 Calories From Fat (1%) 2.41 % Daily Value Total Fat 0.26g 0% Saturated Fat 0.07g 0% Cholesterol 0.00mg 0% Sodium 293.55mg 12% Potassium 38.06mg 1% Carbohydrates 39.58g 13% Dietary Fiber 1.40g 6% Sugar 0.00g Sugar Alcohols 0.00g Net Carbohydrates 38.18g Protein 3.25g 7%

Eat Your Way to Health and Longevity

Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.

Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.