why our hunger is rising rapidly and how to sate it

why our hunger is rising rapidly and how to sate it

I once did an idle poll of all the ways people’s mothers had called them fat and my favourite … well, it was a joint three-way between: “You could eat one more potato than a pig”, “Your brother is slimmer and more handsome, but that’s made him arrogant” and “Darling, you’re at what I would call your winter weight.” Ah, winter weight: is it a real thing or just a caustic critique? It’s both.



Some people don’t get hungrier when the seasons change and think it’s one of those things that happens to women, and bears. Those people are the outliers; they just don’t know it. A drop in ambient temperature increases energy expenditure in both sexes (also in bears). It shouldn’t matter enormously on a basic calories-in-calories-out model, because we’re talking just 150 calories a day. You use extra energy, you eat a banana; this is the smallest inconvenience the change in seasons has to offer, less annoying than having to find your cagoule. However, the human body being somewhat more complicated than a basic book-keeping system, all your appetite hears is the activation. It’s like the Hulk. It doesn’t want to do just one job. It’s a force of nature, not a supplier of goods and services. It wants to burst out of its clothes and keep on going until you, too, have burst out of your clothes.



There’s also a serotonin angle, as the sunlight recedes and your hormonal pathways try to source joy from other places, at which point a banana won’t cut it. And then, of course, there’s a feedback loop. You start by craving refined carbohydrates for a reason, but then you want more cake because you just had cake, as with heroin.



There’s a strong argument that says: who cares? Be your winter weight. And, sod it, while you’re there, why not eat one more potato than a pig? But let’s say you’re one of those people who hates being at the mercy of uncontrollable forces under the skin. There are things to eat in winter that don’t come from Greggs.



The point isn’t that you should eat hot food because it increases your body temperature from the inside. It doesn’t create a little pocket of heat in your stomach that emanates to your extremities for the rest of the day – it’s food, not uranium; the Ready Brek ad was basically mis-selling. But complex carbohydrates take more energy to digest, so will be both satiating and warming, which leads inexorably to the stew or hearty soup.



I start with pearl barley. I’m always bored with it by Christmas and by June I’ve forgotten how to cook it (it’s easy, like rice, only takes four times as long), but in the first cold snap it is powerfully cheering and fills your kitchen with a delicious, heady smell, as if you were living in a 16th-century brewery and will be ready for a massive knees-up in six months’ time. Delia Smith’s One Is Fun – perhaps the most controversial work in her canon, having caused lifelong rifts since the 1980s as friends presented it to each other as a passive-aggressive gift item (“You’re going to be alone for ever, at least eat nice soup”) – has a pearl barley soup of such substance, such rough but pleasing texture (squishy; no, wait, chewy; no, wait, slightly sticky; ah, hang on, also crunchy) and such an ancient vibe – you can taste the centuries of embedded knowledge, one generation passing carrot-wisdom on to the next, back into the mists of time – that while you’re on the first bowl, you feel as though you could eat it every day, for every meal, for ever. This will, unfortunately, turn out not to be true.



I don’t want to bang on about meat, painfully aware of how often I’ve claimed to be nearly vegan and then had a salt-beef sandwich. But the classic stew is barley with lamb, and William Drabble’s recipe is as close to perfect as it gets.



This will all take a lot longer than pasta and someone is sure to bang on about their slow cooker, and how it revolutionised their lives, because suddenly they were chopping onions at 7.25 in the morning and coming home to a delicious meal of very intense onions. I find this a slightly saddening life fix because part of the pleasure of making a stew is feeling that it was your skill – browning it, poking it, going back to have a look at it – that brought it to that point of excellence. Also, all those delicious smells, like a full-house scented candle made of food, except not £65 (there is no stew as expensive as a candle, except cassoulet). It’s better to make it on a Sunday and eat it all week.

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November 01, 2019

how we fell in love with sweet potatoes

how we fell in love with sweet potatoes

Over the past decade, according to Kantar Worldpanel, demand for sweet potatoes in the UK has quadrupled. For a while, they mostly came from warmer climes – North Carolina, Israel – but in 2015, farmers in Kent pulled out all the stops to put a UK-grown crop in the supermarkets. That same year, the Office for National Statistics included the sweet potato in the illustrative shopping basket it uses to measure inflation. And last year, consumer research showed most people would opt for a sweet potato side dish over a straight-up potato one. Yet most of us have only begun to plumb those tender, sweet, soulful depths.



First up, sweet potatoes don’t have to be orange. Those Kentish farmers chose to cultivate the familiar red-skinned, flame-fleshed variety, often known as yams in the southern US. But if you have a Caribbean market stall or an Asian grocer nearby, you can probably get hold of something different. There are purple sweet potatoes, white sweet potatoes, yellow sweet potatoes. With the variations in colour come differences in texture, density, flavour and uses.



The food writer Anna Jones recommends coating wedges in polenta before baking – it crisps them up nicely. She serves hers with a chipotle yoghurt dipping sauce. If you want to deep-fry yours, Felicity Cloake cautions that they are best thick-cut, par-boiled (with a little bicarb) and coated in a cornflour paste (she spikes hers with paprika), then rolled in cornmeal.



There is, however, more to sweet potatoes than chips. The Mississippi-born chef Brad McDonald, in his book Deep South, does a smoked pork belly served with a spiced sweet potato casserole topped with pecan praline and Italian meringue. Yotam Ottolenghi mixes them, roasted, with pickled onion, coriander and goat’s cheese as an accompaniment to fish or chicken. Vegans and “clean-eaters”, meanwhile, routinely tout the virtues of the sweet potato just as much as any meat eater.



Depending, of course, on what you load them up with, sweet potatoes are a healthier option than conventional potatoes. They are lower in carbohydrates and calories, and higher in fibre and vitamin A. Their sweetness marries with a host of aromatics – from paprika to cinnamon, thyme to cumin and coriander. And their creaminess suggests all manner of pairings: sour cream, salsa verde, miso, chilli. Nigel Slater steams slices to make a fragrant split orange lentil dal that he serves with fresh coriander. And Melissa Hemsley uses chunks as the base for a lemongrass-infused chickpea and coconut curry. Sweet potatoes also make an excellent starting point for a soup, a stew, a bake or a pie.



The traditional sweet potato pie – a Thanksgiving classic – is made with butter, flavoured with vanilla and cinnamon, encased in shortcrust and served with whipped cream. Deb Perelman of the Smitten Kitchen blog went through a southern food infatuation, as she put it, a few years back, but hankered after something a little lighter for afters. She found it in the Lee Brothers’ buttermilk sweet potato pie – more cheesecake than stodge.



Tanya Harris, of the My Forking Life blog, does a mean vegan take on the trad Jamaican sweet potato pudding using coconut milk, brown sugar and allspice, but forgoing the rum you would find in other recipes. Jamaican sweet potatoes are of the denser kind, meaning the pudding is more cake-like. But even if you only have orange jewel sweet potatoes and have to spoon the resulting bake into a bowl, it will still be delicious.



Then there are the many Japanese sweets to be made with the vegetable. The most popular is a double-baked beauty: sweet potato puree with butter, sugar, cream and egg. A scattering of black sesame seeds on top, and you’re golden.



Mostly though, it’s best to remember that the sweet potato doesn’t need much doing to it to be perfect. It is one of those culinary failsafes, a foil to every kitchen foible. There are vendors in Japan who park vans on street corners and belt out: “Ishi yaki imo”, which means stone-baked sweet potato. That is all they are selling. One bite of the piping-hot tat wrapped in newspaper and you’re sold. You’re going home to rustle up more of the same in a hot, hot oven. Slow-roasting the potato in its skin means the moisture is retained and the sugars in the skin caramelise. As savoury as it is sweet, this is a whole warming meal for cold hands on a winter’s day. And that’s something to sing about.



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recipe definition, food recipe, easy recipe, recipe cake, recipe food simple, recipe food indonesian, food recipe in english, recipe food ragnarok mobile, easy food recipe, comfort food indonesia, dishes recipes, recipe drink, indian recipe, korean recipe, japan recipe, chinese recipe, europen recipe

November 01, 2019

what would a climate diet look like in australia

what would a climate diet look like in australia

Millions of people around the world are hitting the streets this year in support of students who are demanding an end to fossil fuels. But we can also strike with our forks: global food production contributes around a quarter of greenhouse gas emissions.

Australia was recently flagged as one of the countries with the greatest potential to reduce diet-related greenhouse gas emissions.



The Intergovernmental Panel on Climate Change (IPCC) declared that it is crucial for all sectors to rally against global heating, and targets to slow it down simply can’t be achieved without addressing food production and land management.



Environmental degradation also goes hand-in-hand with the global pandemic of chronic diseases including obesity, diabetes, cancer and heart disease. This double whammy includes other factors associated with industrial monocrops, such as pesticides and fertiliser.



So tweaking dietary habits is a win-win for people and the planet. But just what would a climate-friendly diet look like?



Meat would feature less

Meat and dairy are two primary contenders, according to the IPCC – cattle production is a major source of methane emissions and deforestation. This is particularly relevant for Australians who relish their steaks and sausages – they are the world’s second biggest meat eaters.



Given that more than one in 10 people – and rising – is vegetarian some of us are eating an awful lot of animal flesh. In fact, Australian meat consumption has grown from 93kg to nearly 95kg per person each year – that’s equivalent to everyone eating a very large steak every day.



“The mass production of meat is the single biggest cause of land clearing around the world, if not directly for the animals themselves then indirectly for the monocultures such as corn or soy that feed them,” says economist Dr Gillian Hewitson from the University of Sydney.



Sustainability expert Dr Michalis Hadjikakou, from Deakin University, Melbourne, agrees that reducing meat is a good start, but acknowledges radical shifts to vegan or vegetarian diets are difficult for many. For those who struggle, he suggests cutting back on beef and lamb, meats with the biggest environmental footprint.



Vegetarians might need to rethink too

New research is making it harder to gloss over dairy’s impact, suggesting that swapping out bacon for haloumi is not much gentler on the planet.

The study models country-specific dietary changes that could alleviate our climate, water and health crises.



Plants would feature more

In any event, switching to more plant foods is considered paramount for planetary and human health – especially as most Australians don’t eat enough of them.



A wider variety of plants would be eaten

Possibly some of the most sustainable – and nutritious – foods could be growing wild in our backyards or footpaths: edible weeds. Most cities even have guided foraging tours to help residents find them. Gardening expert Kate Wall, for instance, runs regular weed workshops in Brisbane that explore which weeds are edible and what can be done with them. “We have a forage and together we create a three-course meal with drinks, all based on weeds,” she says.



We’d eat less overall

Quality is more important than quantity, says Dr Mario Herrero Acosta, chief research scientist at CSIRO, and IPCC contributor.



Junk food would be binned

Cutting back on junk foods and drinks – highly processed products teeming with sugar, salt and unhealthy fats – would make a big difference, says nutritionist Dr Rosemary Stanton. Tackling these “discretionary” items that are unnecessary for a healthy diet is not only critical for human but also planetary health. Hadjikakou calculated that producing junk food contributes to more than a third of Australia’s food-related environmental impact, in terms of their water and land use, energy consumption and greenhouse gas emissions.



And home cooking would make a comeback

Australia has become a “takeaway nation”. While we love watching celebrity chefs cook, increasingly Australians shun our own stoves in favour ordering in or going out. In just 10 years, the money Australians spent on eating out doubled to a whopping $3.5 billion.





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November 01, 2019

How to Substitute Vegetables for Grains

How to Substitute Vegetables for Grains.

Giving up grains and eating vegetables as a substitute can be difficult. Grains are tasty and play a huge part in the average Western diet. Whether it's having bread on your sandwich, serving rice with your stir-fry or having pasta for dinner, grains are a big food group that can be hard to replace. However, many people are now moving away from grains at the advice of some diet plans (like the Paleo diet) or just to improve their overall diet. Some people restrict carbs in their diet as research has shown this helps with weight loss. Now there are tons of recipes and ideas on how to cut back on grains and replace them with more nutrient-dense foods like vegetables. Try using some of your favorite veggies to help reduce how many grains you eat on a daily basis.

Part 1 Swapping out Grains for More Vegetables.

1. Use vegetables to replace breads or wraps. If you normally pack a sandwich or pick up a wrap as a meal, it can be hard to think of ways to have a "sandwich" without the bread; however, there are a variety of vegetables that you can use instead.

An easy swap for bread or wraps are lettuce leaves. Many types of lettuces are cup-shaped or have large leaves which makes them great for rolling up sandwich fillings.

Choose lettuces like butter lettuce cups, iceberg lettuce, cabbage leaves, collard green leaves, kale or Swiss chard. These lettuces are big and will hold a decent amount of fillings without ripping or the items falling out.

In addition to a lettuce wrap, you can also make opened faced sandwiches with vegetables like grilled portobello mushrooms or sliced and baked sweet potatoes.

Once cooked, you can top your mushroom or sweet potato slice with your favorite sandwich toppings and serve. Use a fork and knife for this type of sandwich.

2. Swap in vegetables for pizza crust. Another item you can use vegetables in is for pizza crust. You can skip the carb and calorie heavy flour-based crust and use a vegetable instead.

Just like with open faced sandwiches, you can also use grilled or roasted portobello mushrooms as a pizza crust. Fill with a little tomato sauce and top with cheese or other toppings, like broccoli and onion.

If you want a more crust like pizza, try using cauliflower. Once grated and cooked, you can mold the cauliflower into a flat circle and top with sauce and cheese.

3. Make rice out of vegetables. If you normally have a side of rice with your dinner, consider using grated vegetables instead. It's a great way to decrease your carbohydrate intake.

One very popular swap for rice is cauliflower. By swapping in this low-calorie vegetable, you save yourself about 150 calories per serving.

Use a food processor to grate and finely chop the cauliflower. It should be similar in size to rice or couscous. You can use this in any recipe that calls for rice.

Another vegetable that you can use as a substitute for rice are parsnips. These look like white carrots, but when grated and finely chopped also serve as a great rice substitute.

4. Use vegetables as pasta. If you love a big bowl of pasta or a cold pasta salad, you'd be happy to know there are plenty of vegetables that can be substituted in place of noodles and macaroni.

One great tool to help you make a variety of vegetables into a spaghetti or linguine shape is a spiralizer. There are a variety of variations of this tool, but they all help turn veggies (or fruits) into spaghetti.

Great vegetables to try in your spiralizer are butternut squash, sweet potatoes, zucchini, yellow squash, beets, or cucumbers.

These noodles can be quickly boiled or steamed or eaten raw depending on what the recipe calls for.

If you like a baked pasta dish like lasagna, try using eggplant, red peppers, zucchini or yellow squash in place of the noodles. Slice length-wise into long, thin planks and layer with sauce and cheese.

Another option is to make your own gnocchi with either sweet potatoes or pumpkin. There's little to no flour in these and they're full of a nutrient-dense squash.

5. Bake with nut or bean flours. Outside of items like rice, pasta and bread, there are foods that use grain-based flours. Whether it's cakes, cookies or muffins, many foods contain flour.

Baked goods and pastries can still be enjoyed if you're following a low- or no-grain diet. Substitute regular wheat flour for nut or bean flours.

Many different nuts and beans can be ground into a fine flour-like consistency. You can use them in a variety of baked goods. You can try: almond flour, cashew meal, garbanzo bean flour and fava bean flour.

The proportions of other ingredients may change when you use these types of flours. Make sure you follow a recipe to help get the end product turn out correctly.

You can also use coconut flour, though this is fairly high in calories.

6. Use vegetables in place of chips or crackers. If you enjoy having crackers or chips as snacks, you can use vegetables as a swap for these flour based treats. Make your own using vegetables at home.

Many types of chips and crackers usually contain some sort of flour which makes them a grain-based food.

If you like crunchy, salty chips, trying make chips from kale. Washed, dried and baked in the oven, kale becomes crispy and light.

You can also use raw vegetables in place of chips and crackers. This is especially good when you have a dip like hummus or ranch dip. Both are great with raw vegetables.

If you want a more chip-like consistency, use starchy root vegetables instead. Thinly sliced, vegetables like beets, sweet potatoes, parsnips and carrots turn into crispy chips when baked in the oven.

Part 2 Using Vegetables in Place of Grains.

1. Try spaghetti squash marinara. A great option to try if you love spaghetti and meatballs is using spaghetti squash instead. This vegetable, when cooked, shreds into spaghetti-like strands and makes the perfect pasta replacement

To cook a spaghetti squash, carefully slice the squash in half lengthwise. Drizzle with a little olive oil, salt and pepper. Place the squash cut side down on a baking sheet and roast at 400°F (204.4°C) for about 40 minutes or until fork tender.

Allow the squash to cool to room temperature. Once cool, use a fork to shred the flesh of the squash. It should come out easily and naturally fall into little spaghetti strands.

Toss the cooked squash with warmed marinara sauce. Serve with your favorite meatballs and a sprinkle of Parmesan cheese.

2. Make a cold cucumber noodle salad. If you enjoy those cold soba noodle salads with peanut dressing, you'd be surprised at how well cucumbers do in this salad. Spiralized into spaghetti shape, they make this salad delicious.

Start by washing and drying a cucumber. English or hot house cucumbers are the best as their skin is tender and the seeds are small.

Spiralize the entire cucumber and slice "noodles" into manageable pieces — about 6 –10 inches (15 – 25 cm) in length.

Place the "noodles" in a bowl and toss with your favorite peanut sauce or dressing. Stir to combine.

Add in 2 cups of diced chicken, 1 cup of steamed broccoli florets, 1/2 cup of thinly sliced red peppers, 1 cup of steamed snap peas and 1/2 cup of diced green onions.

Toss everything to combine. Place in the refrigerator for at least 30 minutes to chill thoroughly. Once chilled, serve and enjoy.

3. Make cauliflower rice. If you love rice, you might want to try making cauliflower rice instead. It's very low-calorie and low-carb and very easy to make.

To start, roughly chop up a whole head of cauliflower. Leave only the florets and discard the woody, tough stems.

Put half of the cauliflower in a food processor. Pulse until the cauliflower breaks down into couscous or rice sized pieces. Set aside and process the remaining cauliflower.

To cook your cauliflower rice, add in a tablespoon of olive oil to a large skillet. Heat over medium high and add the cauliflower. Cook for five to eight minutes or until tender.

You can also use your cauliflower rice raw if you'd like. This is a great idea if you want to do a cold salad.

4. Bring a Mediterranean kale wrap for lunch. If you enjoy having a sandwich or wrap for lunch, consider swapping out the bread for a big piece of leafy kale. It's high in vitamins and minerals and makes a great sub for a wrap

Start by washing and drying a large kale leaf. If it has a thick, woody stem, take a paring knife and carefully remove it. This won't taste good in your wrap.

Spread on about a 1/4 cup of your favorite hummus topped with 1/4 of a sliced avocado.

Top with 2 tablespoons of feta cheese and a 1/4 cup of thinly sliced roasted red peppers.

Drizzle on your favorite salad dressing if desired (like a balsamic vinaigrette). Wrap up the fillings tightly and slice your wrap in half. Enjoy!

Part 3 Eating Grains in Moderation.

1. Decide what "moderation" is for you. Even if a diet you're following suggests avoiding all grains, having these foods occasionally is still appropriate. You don't have to avoid these foods in order to have a balanced or nutritious diet.

If you eat large quantities of grains, eat them on a regular basis or choose items that are highly refined, this isn't a overly healthy choice.

However, having grains (even refined grains) in moderation is appropriate and healthy, as they provide energy and nutrients. If you want to include some grain-based foods every now and again, decide what your definition of moderation will be.

For example, will you only have grains one or two times a week? Or will you have one serving per day?

Stick to your definition of moderation to keep these foods in check and make sure you don't overdo it.

2. Stick to appropriate portion sizes. One thing that is very important to do (with any food) is to measure the appropriate portion. This will help you stick to eating a moderate amount of grains.

When you plan to have a serving of grains, make sure to measure the portion size. This will help keep the total calories and carbohydrates in check.

Even if you choose a whole grain or a dish that is very nutritious, eating too much of it can cost you too many calories or carbohydrates.

For grains, measure out 1 oz or 1/2 cup. If you're having rice or pasta, measure the food after it's been cooked.[

3. Go for 100% whole grains. In addition to eating grains on occasion and making sure the portion sizes are appropriate, it's also a good idea to choose the most nutritious type of grain.

If you're going to splurge and have some bread, rice, pasta or another baked good, choose a nutritious option. That way, you're at least getting some nutritional benefits when you eat it.

The most nutritious types of grains are 100% whole grains. These are minimally processed and contain all parts of the grain (the bran, germ and endosperm). These are high in fiber and other beneficial nutrients.

Refined grains are much more processed and the nutrient containing parts of the grain — the bran and germ — are removed during processing.

Stick to 100% whole grains only. Try items like: brown rice, quinoa, whole wheat bread, whole wheat pasta, barley, millet or farro.

Tips.

Swapping in more vegetables for grains is a great way to increase the total amount of nutrients you're eating everyday.

Although this can help improve your diet, eating 100% whole grains is a OK and a nutritious addition to your diet.

There are a ton of recipes available to help make this grain-free recipes taste great. Try a few to see what works best for you.

Refined grains are quickly digested into simple sugars and then absorbed into the blood system. This can cause blood sugar levels to go up.

April 08, 2020