Wednesday, May 23, 2018

Why are Macronutrients Important for the Body? – 5 Macronutrients for Weight Loss

 

why-are-macronutrients-important

What are the Macronutrients?

Nutrients are substances needed for growth, energy supply and other body functions. Macronutrients are those nutrients provide the energy needed to maintain body functions and carry out the activities of daily life. There are 3 essential macronutrients – carbohydrates, proteins and fats.

They are called macronutrients because by the body requires large amounts of them each day, unlike micronutrients (like vitamins and minerals), which the body requires in much smaller amounts.

Calcium, sodium, potassium, magnesium, and chloride ions, along with phosphorus and sulfur, are also considered macronutrients because they are required in large quantities, compared to micronutrients, such as vitamins and other minerals.

Water must be also consumed in large quantities.

While water does make up a large proportion of the total mass ingested as part of a normal diet, it does not provide any nutritional value.

There is another macronutrient in the sense that this nutrient can also be converted to energy, and that is alcohol. Too much alcohol can make you fat.

Alcohol is a calorically dense compound that can provide large amounts of bio-available energy although it is not a necessary dietary component.

These macronutrients, and particularly the quantities and the form, in which they are consumed, play a crucial role in human aging process.


Macronutrients for Weight Loss, Fitness and Bodybuilding

In sports, fitness and bodybuilding the term macros is used extensively to refer to macronutrients (protein, carbohydrates and lipids or fats). Additionally, the term carb or carbs refers to carbohydrates.

macronutrients-for-weight-loss-fitness-bodybuilding

Macronutrients provide energy for your daily needs.

Fat has an energy content of 9 kcal/g (~37.7 kJ/g) and proteins and carbohydrates 4 kcal/g (~16.7 kJ/g).

Almost all diet plans are based on careful distribution of these three elements in required ratios. For example, a 2000 calorie diet could consist of 800 calories from 200 grams of protein (1 g of protein = 4 kcal), 800 calories from 200 grams of carbs (1 g carbohydrates = 4 kcal) and 400 calories from 44 grams of fats (1 g fat = 9 kcal).

Paying attention to your diet is crucial for reaching certain fitness goals. Tracking your macronutrients is more important than calorie counting.

This is called counting or tracking macros.

Tracking macros is far superior to the outdated and ineffective diet trick of counting calories when it comes to weight loss or achieving your personal fitness goals.

Keeping track of just calories as opposed to what makes up those calories can be damaging to your body despite the weight loss. With counting macros, on the other hand, you are fully responsive of what you are putting into your body and you're keeping track of very exact numbers of those nutrients.

Packaged food items with nutrition labels make your life easier when counting macros, all the information is right there. But for the fresh, whole foods you eat all the time, you'll have to do research using Google or use a reliable guidebook or macros counter.


Why Are Macronutrients Important?  - 16 Macros TIPS

Proteins, fats and carbohydrates are the three macronutrients we get from our diet each being uniquely important. These are the nutrients that we need in the highest quantities to sustain life.

why-are-macronutrients-important-16-macros-tips

1) The minimal recommended intake for carbohydrate is 130 grams per day. However, individual needs vary based on activity levels, body size, and goals. Some individuals trying to aggressively lose body fat have been known to do well on 50 g per day or fewer.

2) The intake of dietary carbohydrate should also be inversely proportional to dietary fat intake. The more fat in the diet, the less carbohydrate. The more carbohydrate, the less fat.

3) Dietary fiber, while not digested and absorbed, is critical for satiety, blood fat levels, colon health, intestinal motility, and gut health.

4) To improve health and reduce the risk of chronic disease, balance out your fat intake with an ample amount of unsaturated fats and an even intake of omega-3 and omega-6 fats.

5) Amino acids form the plasma pool flow into and back out of cells for daily physiological functioning. Some amino acids are degraded each day, so daily protein intake is required.


Related Post: How to Buy Fresh Meat? What to Look for When Buying Beef with Pictures


6) Complete protein (containing all the essential amino acids in adequate amounts) each day helps prevent protein deficiency and optimize function. Complete proteins can be part of animal foods like meat, some plant foods, or a combination of different plants in a single meal.

7) While a minimum of protein is required for protein turnover, consuming higher levels of protein help promote satiety and maintain a healthy body composition and immune function.


Related Post: How to Cook Beef Liver with Flour? : Liver with Coriander Recipe


8) Carbohydrates are found in the diet as sugar, starch, and dietary fiber. These nutrients have a major role in the storage and transport of energy.

9) The final digestion products of all dietary carbohydrates are glucose, fructose, and galactose; glucose is the predominant form that reaches all cells.

10) The rate at which glucose appears in the blood is related to the speed of digestion/ absorption of the ingested carbohydrate source. Generally, the slower the better (exceptions being during and after exercise).

11) The primary subunit of fat is the fatty acid. There are three main types of fatty acids - saturated, monounsaturated, and polyunsaturated. Each has subtle chemical differences that dictate how the fatty acid behaves inside and out of the body.

12) Triglyceride, which is made up of three fatty acids bound to glycerol, is the major form of fat found in the diet (as well in storage sites in the body).

13) Excessive, saturated fats are problematic; in balance, they are just fine. However, industrially produced trans fats should be eliminated from the diet. This is possible by minimizing/eliminating processed food.

14) Proteins are critical for nearly every metabolic activity from energy provision to the creation of structural and functional components of our cells.

15) Dietary protein, which comes packaged in secondary, tertiary, and quaternary configurations, is broken down into its individual amino acids for absorption. Some of this protein is used in the intestinal cells themselves. The rest goes to the liver for processing.

16) Of the amino acids that reach the liver, about 20% (most of which are BCAAs) are shipped out. An equivalent amount (20%) is used to make protein in the liver and the majority (60%) is catabolized. The amino acids that leave the liver are used to make up the body's plasma amino acid pool.


What are the Five Major Macronutrients?

List of Macronutrients that Provide Energy:

A) Carbohydrates. Carbohydrates are compounds made up of types of sugar. Carbohydrates are classified according to their number of sugar units: monosaccharides (such as glucose and fructose), disaccharides (such as sucrose and lactose), oligosaccharides, and polysaccharides (such as starch, glycogen, and cellulose).

Fructose
Glucose
Sucrose
Ribose
Amylose a major component of starch
Amylopectin
Maltose
Lactose
Galactose


B) Protein. Proteins are organic compounds that consist of amino acids joined by peptide bonds. Since the body cannot manufacture some of the amino acids (termed essential amino acids), the diet must supply them. Through digestion, proteins are broken down by proteases back into free amino acids.

Amino acids

Standard amino acids
Alanine
Arginine
Aspartic acid (aspartate)
Asparagine
Cysteine
Glutamic acid (glutamate)
Glutamine
Glycine
Histidine
Isoleucine (branched chain amino acid)
Leucine (branched chain amino acid)
Lysine
Methionine
Phenylalanine
Proline
Serine
Threonine
Tryptophan
Tyrosine
Valine (branched chain amino acid)


Related Post: 13 Amazing Grilling Myths That Will Make You Cook Longer, Spend More and an Instant Skxawng- (Cooking Myths Reanalyzed)


C) Fats. Fats are needed for construction and maintenance of cell membranes, to maintain a stable body temperature, and to sustain the health of skin and hair. Because the body does not manufacture certain fatty acids (termed essential fatty acids), they must be obtained through one's diet.

1) Saturated fats

Butyric acid (C4)
Caproic acid (C6)
Caprylic acid (C8)
Capric acid (C10)
Lauric acid (C12)
Myristic acid (C14)
Pentadecanoic acid (C15)
Palmitic acid (C16)
Margaric acid (C17)
Stearic acid (C18)
Arachidic acid (C20)
Behenic acid (C22)
Lignoceric acid (C24)
Cerotic acid (C26)

2) Monounsaturated fats

Myristol
Pentadecenoic
Palmitoyl
Heptadecenoic
Oleic acid
Eicosen
Erucic acid
Nervonic acid

3) Polyunsaturated fats

Linoleic acid (LA) - an essential fatty acid
a-Linolenic acid (ALA) - an essential fatty acid
Stearidonic acid (SDA)
Arachidonic acid (ETA)
Timnodonic acid (EPA)
Clupanodonic acid (DPA)
Cervonic acid (DHA)

4) Essential fatty acids

These 2 essential fatty acids are the starting point for other important omega-acids (e.g. DHA, EPA)

a-Linolenic acid ALA (18:3) Omega-3 fatty acid
Linoleic acid LA (18:2) Omega-6 fatty acid


List of Macronutrients that Do Not Provide Energy:

D) Water

It provides the medium in which all metabolic processes proceed. As such it is necessary for the absorption of macronutrients, but it provides no nutritional value in and of itself.

Water often contains naturally occurring micronutrients such as calcium and salts, and others can be introduced to the water supply such as chlorine and fluoride for various purposes such as sanitation or dental health.


E) Fiber

How to Start a High Fiber Diet? - FAST, EASY and EFFECTIVE

Dietary fiber or roughage is the indigestible portion of food derived from plants. It has two main components:

Soluble fiber, which dissolves in water, is readily fermented in the colon into gases and physiologically active by-products, and can be prebiotic and viscous. This delays gastric emptying which, in humans, can result in an extended feeling of fullness.

Insoluble fiber, which does not dissolve in water, is metabolically inert and provides bulking, or it can be fermented in the colon. Bulking fibers absorb water as they move through the digestive system, easing defecation.



REFERENCES:

Matt Dustin. 2017. The Everything Guide to Macronutrients: The Flexible Eating Plan for Losing Fat and Getting Lean. Everything. ISBN-13: 978-1507204160

William J. Walsh. 2014. Nutrient Power: Heal Your Biochemistry and Heal Your Brain. Skyhorse Publishing. ISBN-13: 978-1626361287



Related Youtube Video: How to Track Your Macros an Easy Guide

Friday, May 18, 2018

How to Make Meghan Markle’s Chicken Filipino Adobo? - Meghan Markle Recipes

 

make-chicken-filipino-adobo-meghan-markle-recipes

Chicken Adobo is the easiest and most savory recipe you can cook under 30 minutes.

Meghan’s favorite Filipino dish is chicken adobo. In Meghan Markle’s old blog post she wrote, “I enjoy making slow-cooked food on Sundays, like Filipino-style chicken adobo.”

What does she add to her favorite version of the dish?

“It’s so easy—combine garlic, soy (or Bragg Liquid Aminos), vinegar, maybe some lemon and let the chicken swim in that sauce until it falls off the bone in a Crock Pot.”

Are you craving for chicken adobo now too? Get the recipe NOW, click hereHow to Make Meghan Markle’s Chicken Filipino Adobo



Related Video: Caesar Salad On The Grill? ‘Suits’ Actress And Cook Meghan Markle Shows How | TODAY

Thursday, May 17, 2018

How Make Baked Okra Lectin-Blocking Chips? - Lectin-FREE Recipes

 

This is a baked okra (lady fingers) chips that shield you from lectin damage.

I tried this delicious and fast okra recipe from Steven R. Gundry, MD best-selling book, The Plant Paradox: The Hidden Dangers in Healthy Foods That Cause Disease and Weight Gain. It is a must-read of if you are interested in improving your health. It explains how eating the wrong plants at wrong time will destroy your health and your loved ones.

It is lectin free diet recipe. According to some experts, lectin free diet is another super fad diet craze after gluten-free diet craze.


What are the Benefits of Eating Okra Everyday?

okra-lectin-free-recipes

...that eating okra prevented the development of urinary calculi. Another common usage was for gastrointestinal complaints, as the mucilage okra contains is also used as soothing emollient medicine in the treatment of diarrhoea, dysentery and gastric ulcers. There is some scientific evidence to support this usage, with a...
(view in Google book)
from Bioactives in Fruit: Health Benefits and Functional Foods 
by Margot Skinner, Denise Hunter Wiley, 2013 


They are highly mucilaginous and are used to thicken soups and stews. Raw okra contains about 3 per cent protein, very little fat, 3 per cent carbohydrate, and reasonable amounts of carotene and vitamin C (21 mg/100 g).
(view in Google book)
from The New Oxford Book of Food Plants 
by John Vaughan, Catherine Geissler OUP Oxford, 2009 


A bland mucilage is also used for the control of dysentery, and as a clarifying agent in the preparation of gur (Sahoo & Srivastava, 2002). The dried seed of okra is essentially beneficial to health because of its chemical and antioxidant
(view in Google book)
from Nuts and Seeds in Health and Disease Prevention 
by Victor R. Preedy, Ronald Ross Watson, Vinood B. Patel Elsevier Science, 2011


RELATED POSTS:

1) How to Start a High Fiber Diet? - FAST, EASY and EFFECTIVE

2) How Does Eating Fiber Help You Lose Weight?


Baked Okra (Lady Fingers) Lectin-Blocking Chips Recipe- Lectin-FREE Recipes

baked-okra-lectin-blocking-chips-lectin-free-recipes

Most people know okra as that slimy vegetable that’s found in gumbo or stewed with tomatoes. But you probably don’t know that the slimy stuff is actually one of the most effective trappers of lectins ever discovered. This slimy stuff is called mucilage. Mucilage is edible. It is used in medicine as it relieves irritation of mucous membranes by forming a protective film.

The slime or mucilage is so powerful that it is a major ingredient in Gundry MD Lectin Shield, part of Dr. Steven Gundry supplement line.

This recipe is another great way to get the benefits of okra without the slime. 

If you are using frozen okra, defrost it first. These chips are absolutely addictive, so you may want to double the recipe! You can also prepare this as a snack, side dish or a main course. 


Serves 4
Preparation time: 15 minutes
Cook time: 25–30 minutes

INGREDIENTS:

1 pound fresh or whole frozen okra, rinsed and patted dry
1 to 2 tablespoons extra-virgin olive oil
2 teaspoons fresh thyme, or ½ teaspoon dried thyme leaves
½ teaspoon dried crushed or ground rosemary
¼ teaspoon garlic powder
¼ teaspoon sea salt, preferably iodized
Cracked black pepper
Pinch cayenne pepper (optional)


COOKING PROCEDURE:

1) Heat the oven to 450°F.

2) Cut off the stem ends of the okra and then cut in half lengthwise. Place in a large bowl. Add the olive oil, thyme, rosemary, garlic powder, and salt. Add black pepper and optional cayenne pepper powder to taste and stir to coat the okra.

3) Place the okra on a baking sheet in a single layer. 

4) Roast in the oven for 15 minutes, then shake the pan or, using a spatula, stir the okra. Roast another 10 to 15 minutes, until the okra is lightly browned and tender. 

5) Serve hot.


Related Recipes: How to Cook Okra Without The Slime? - 15 Slime-Free Okra Recipes



REFERENCES:

Dr. Steven R Gundry M.D. 2017. The Plant Paradox: The Hidden Dangers in Healthy Foods That Cause Disease and Weight Gain. Harper Wave. ISBN-13: 978-0062427137

Elizabeth Dowle, B.E. Nicholson, Elizabeth Rice and John Vaughan. 2009. The New Oxford Book of Food Plants. Oxford University Press. ASIN: B00DIL0X7I

Margot Skinner (Editor) and Denise Hunter (Editor). 2013. Bioactives in Fruit: Health Benefits and Functional Foods, 1st Edition. Wiley-Blackwell. ASIN: B00DFHGD2O

Victor R. Preedy (Editor), Ronald Ross Watson (Editor) and Vinood B. Patel (Editor). 2011. Nuts and Seeds in Health and Disease Prevention, 1st Edition. Academic Press. ISBN-10: 012375688X

Tuesday, May 8, 2018

How to Make Chrissy Teigen‘s Zucchini Fries? - Chrissy Teigen Cookbook Recipes

 

Zucchini or courgette is one of summer’s very best vegetables. They are easy to prepare and can transform into a light and fresh meal in a flash—just the thing for hot summer nights. You can grill, roast, stuff, sauté, bake, or raw, zucchini is undeniably versatile.


How to Select the Best Zucchini?

You can select the freshest and best tasting zucchini by looking for ones that are heavy for their size, firm and have shiny, unblemished rinds. Small zucchini that are less than 6 inches long have fewer seeds and a sweeter taste. By choosing the best tasting zucchini, you will also be benefit from zucchini with the highest nutritional value. 

how-to-select-the-best-zucchini

As with all of vegetables, nutrition experts recommend selecting organically grown varieties whenever possible. 

Avoid large, overly mature or small, immature zucchini. Overly mature zucchini has a hard outer rind with large seeds and stringy flesh. Overly small or immature zucchini tends to be mediocre or inferior in taste.


What are Zucchini Benefits for Weight Loss?

In terms of nutrient content density, ordinary people would not include zucchini on their list of "super food vegetables”. Much more likely to be included in this list would be vegetables like broccoli or kale or spinach. 

However, zucchini is a vegetable with remarkable nutrient content density that spans all nutrient categories: vitamins, minerals, macronutrients (like fiber and protein) as well as phytonutrients like carotenoids.

In terms of macronutrients, zucchini is an impressive source of both protein and fiber. 

what-are-zucchin-benefits-for-weight-loss

In the case of dietary fiber, we are talking about 2.5 grams per 1 cup serving and only 36 calories

Zucchini is an outstanding source of the phytonutrients lutein and zeaxanthin, a pair of carotenoids that act as potent antioxidants. It is a best food to add to your healthy diet especially if you are interested in weight loss or maintaining your healthy weight, because it is not only high in important nutrients, but also very low in calories. 

One cup of zucchini contains only 36 calories. It is filled with nutrients, providing over 10% of the daily value for 5 nutrients—manganese, vitamin C, vitamin A, magnesium and dietary fiber.

It is noteworthy to see the number of B-vitamins provided by zucchini in good quantity. These B-vitamins include B1, B2, B3, B6, pantothenic acid, choline, and folate. Other vitamins provided by zucchini in good quantity include vitamin C and vitamin K.


Related Post: 8 Best Healthy Foods to Eat Everyday to Lose Weight and for Perfect Skin


Other Amazing Zucchini or Courgette Health Benefits

1) Has anti-inflammatory properties that can improve heart health

2) Can help control diabetes 

3) Low in calories and carbohydrates

4) Help improve digestion

5) Promotes bone health. It is a very good source of magnesium and phosphorus, two minerals important for strengthening the bone matrix. It is also an excellent source of manganese and a very good source of copper, two trace minerals that are cofactors of enzymes necessary for bone metabolism.

6) High source of antioxidants and vitamin c

7) Helps maintain eye health

8) Might help balance thyroid and adrenal function

9) Good source of energizing B vitamins

10) High source of potassium


Baked Courgette/ Zucchini Fries Recipe - Chrissy Teigen Cookbook Recipes

chrissy-teigen-cookbook-recipes

This recipe can be your everyday snack or side dish. Or it can be munchies for your Game Night. The zucchini is thick cut and perfectly crunchy and baked. You can dip this yummy zucchini fries in homemade smoked tomato ketchup

Kids and adults will definitely like this! I adapted this recipe from Chrissy Teigen’s cookbook- Cravings. I like this cookbook. It's full of things you can actually want to eat.


Serves 4

Preparation Time: 15 minutes 
Total Time: 40 minutes

INGREDIENTS:

1¼ cups all-purpose flour
½ teaspoon cayenne pepper
Kosher salt and freshly ground black pepper
3 eggs
1 cup panko bread crumbs (these are super-dry Japanese bread crumbs that make things mega crispy)
1¼ cups finely grated Parmigiano-Reggiano cheese
3 tablespoons olive oil
4 small zucchini (1 pound), trimmed and quartered lengthwise, or 2 medium zucchini, halved crosswise and quartered lengthwise

Sriracha Caesar Dressing (please refer to recipe below) or 
Honey-Mustard Ranch Dressing (please refer to recipe below
How to Make Homemade Smoked Tomato Ketchup- Healthy Homemade Ketchup


COOKING PROCEDURE:

1) Preheat the oven to 425°F.

2) In a wide, shallow bowl, combine the flour, cayenne, 2 teaspoons salt, and ½ teaspoon black pepper. In another wide, shallow bowl, whisk the eggs to combine. 

3) In a third bowl, stir together the panko, Parm, and olive oil with a fork until incorporated.

4) One at a time, roll the zucchini in the flour mixture. Shake off the excess, and then dip in the egg, allowing the excess to drip back into the bowl. Dip in the panko coating, pressing on all sides to coat (especially the green, rounded side, which can be slippery—just make sure the crumbs are pressed in there!), and arrange on a baking sheet.

5) Bake until golden, 20 to 25 minutes. Season to taste with salt and pepper.

6) Serve with one of the dressings as a dipping sauce.


Related Recipes: 1) Chrissy Teigen Recipes Chicken

2) Zesty Winter Squash and Red Pepper Bisque- Healthy Recipes


Quick Cooking Tips:

1) Due to its high water content, raw zucchini does not freeze well.

2) It is best not to peel zucchini because the skin contains powerful carotenoid antioxidants, including lutein, which have many health-promoting benefits. 

3) Cutting zucchini into slices of equal thickness will help them to cook more evenly. Slicing them thin will help them to cook more quickly.

4) It is important not to overcook zucchini. One of the primary reasons that cooked zucchini loses its flavor is because it is overcooked. For the best flavor, professional cooks recommend cooking zucchini al denté. Zucchini cooked al denté is tender and cooked just long enough to soften its cellulose and hemicellulose fiber. This will make it easier to digest and allows its health-promoting nutrients to become more readily available for absorption.

If it is cooked for as little as a couple of minutes longer than al denté, it will begin to lose not only its texture and flavor, but also its nutrients.

5) To preserve nutrients, do not soak zucchini cut zucchini or its water-soluble nutrients will leach into the water.

6) Buy organically grown zucchini allows you to enjoy the skin without concern over pesticide residues


Sriracha Caesar Dressing Recipe

Makes about 2 cups

INGREDIENTS:

1 cup mayonnaise
4 cloves garlic, smashed
1½ cups finely grated Parmigiano-Reggiano cheese
2 tablespoons fresh lemon juice
1 tablespoon Sriracha, or more to taste
1½ teaspoons anchovy paste
1½ teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper

PREPARATION PROCEDURE:

1) In a food processor or blender, combine the mayo, garlic, Parm, lemon juice, Sriracha, anchovy paste, mustard, Worcestershire sauce, salt, and pepper and process until smooth. 

2) Refrigerate until ready to use. The dressing will keep in the fridge for 2 weeks.


Honey-Mustard Ranch Dressing Recipe

INGREDIENTS:

½ cup mayonnaise
¼ cup buttermilk
2 tablespoons Dijon mustard
2 teaspoons honey
½ teaspoon dried oregano
½ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon paprika
Pinch of cayenne pepper
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper

PREPARATION PROCEDURE:

1) In a small bowl, stir together the mayo, buttermilk, mustard, honey, oregano, garlic powder, onion powder, paprika, cayenne, salt, and black pepper. 

2) Refrigerate until ready to use.


Learn… How to Store Zucchini Long Term and Keep it Fresh Longer?


REFERENCES:

Blanco-Diaz MT, Del Rio-Celestino M, Martinez-Valdivieso D, et al. 2014 December 1. Use of visible and near-infrared spectroscopy for predicting antioxidant compounds in summer squash (Cucurbita pepo ssp pepo). Food Chem. 164:301-8.

Chrissy Teigen. 2016. Cravings: Recipes for All the Food You Want to Eat. Clarkson Potter. ISBN-13: 978-1101903919

Damiano R. Cai T, Fornara P, Franzese CA, et al. 2016 July 4. The role of Cucurbita pepo in the management of patients affected by lower urinary tract symptoms due to benign prostatic hyperplasia: A narrative review. Arch Ital Urol Androl. 88 (2):136-43.

George Mateljan. 2015. World's Healthiest Foods, 2nd Edition: The Force For Change To Health-Promoting Foods and New Nutrient-Rich Cooking. GMF Publishing. ISBN-13: 978-0976918516

Hamissou M, Smith AC, Carter E Jr., et al. September 2013. Antioxidative properties of bitter gourd (Momordica charantia) and zucchini (Cucurbita pepo). Emirates Journal of Food and Agriculture; Al-Ain25.9. 641-647.

Martinez-Valdivieso D, Font R, Gomez P, et al. 2014 December. Determining the mineral composition in Cucurbita pepo fruit using near infrared reflectance spectroscopy. J Sci Food Agric. 94(15):3171-80.

United States Department of Agriculture. Release 1 April, 2018. National Nutrient Database for Standard Reference

Sunday, May 6, 2018

How to Store Zucchini Long Term and Keep it Fresh Longer?

 

how-to-store-zucchini-picture

Zucchini is a delicate vegetable that stores well but will become soft, lose its flavor and up to 30% of some of its vitamins and minerals if not stored properly.

Zucchini continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 164 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits.

1) Place zucchini in a plastic or waxed paper storage bag before refrigerating. My culinary arts teacher found that it is best to wrap the bag tightly around the zucchini, squeezing out as much of the air from the bag as possible.

2) Do not wash zucchini before refrigeration because contact to water will promote zucchini to spoil.

3) Store fresh zucchini in the refrigerator. The colder temperature will decrease the respiration rate, helping to preserve its nutrients and keeping zucchini fresh for a longer period of time.

4) How long does zucchini last in the fridge? Zucchini will remain fresh for up to 10 days when properly stored.


Related Post: Complete Guide to Storing Fruits and Vegetables at Home


REFERENCES:

Hamissou M, Smith AC, Carter E Jr., et al. September 2013. Antioxidative properties of bitter gourd (Momordica charantia) and zucchini (Cucurbita pepo). Emirates Journal of Food and Agriculture; Al-Ain25.9. 641-647.

Martinez-Valdivieso D, Font R, Gomez P, et al. 2014 December. Determining the mineral composition in Cucurbita pepo fruit using near infrared reflectance spectroscopy. J Sci Food Agric. 94(15):3171-80.



Related Video: Summer Squash and Zucchini: How to Store Zucchini?

Friday, May 4, 2018

How to Cook Barley in JUST 15 Minutes? 10 FAST, EASY and YUMMY Recipes

 

Barley is actually one of the oldest consumed grains in the world. It was one of the first cultivated grains, particularly in Eurasia as early as 10,000 years ago.

how-to-cook-barley-soup-picture

Barley is a source of fermentable material for favorite beer brand and some distilled beverages, and as an ingredient of various health foods you might be taking now. It is used in yummy soups and stews, and in barley bread of different countries.


What are the benefits of barley?

Barley is considered a low glycemic index food.

Barley's fiber, potassium, folate, and vitamin B6 content, coupled with its lack of cholesterol, all support a healthy heart. Barley is an excellent source of dietary fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

Barley can rapidly improve people's health by reducing blood sugar levels and the risk for diabetes, a recent scientific research shows.

Plant sources of protein, such as barley and lentils, do not contain all of the essential amino acids, but when they are combined they do add up to a complete protein source. It is a famous food among body builders and athletes.


What are the types of barley?

1) Pearl Barley (not a whole grain) - Most of the barley found in the typical supermarket or Amazon.com is pearl barley.

how-to-cook-pearl-barley-picture

Pearl barley (or pearled barley) is dehulled barley which has been steam processed further to remove the bran. It may be polished, a process known as "pearling". Dehulled or pearl barley may be processed into a variety of barley products, including flour, flakes similar to oatmeal, and grits.

The thorough milling, however, shortens the grain’s cooking time considerably. Pearl barley has a delicate nutlike taste that readily absorbs the flavors of its companion ingredients in soups, salads, and side dishes.

2) Hulled Barley or Dehulled Barley (whole grain) - Hulled barley (or covered barley) is eaten after removing the inedible, fibrous, outer hull. Once removed, it is called dehulled barley (or pot barley or scotch barley). Considered a whole grain, dehulled barley still has its bran and germ, making it a nutritious and popular health food.

how-to-cook-hulled-barley-picture

Hulled barley is rich in dietary fiber. It also contains more iron and trace minerals than pearl barley, and more than four times the thiamin. The grains are brown, and they take longer to cook than pearl barley. Hulled barley has a pronounced flavor, which makes it an appealing ingredient in delicious, country-style soups and stews.

3) Barley Pasta - Barley pasta is one of the many pasta varieties available on the market.

how-to-cook-barley-pasta-picture

4) Flakes or Flaked Barley - This is like rolled oatmeal. They are usually cooked and offered as a hot cereal, but they can also be mixed into muesli and baked goods. Barley flakes cook faster, because they’ve been lightly steamed and because of their greater surface area.

how-to-cook-flaked-barley-picture

5) Barley Grits - Barley grits are barley grains that have been toasted and then cracked. They can be cooked and served in place of rice or breakfast cereal. Grits from hulled or hulless barley are whole grain, but grits created by cutting up pearl barley are not considered whole grain.

how-to-cook-barley-grits-picture

6) Pot Barley or Scotch Barley - A less-refined version than pearl barley. Pot barley is milled just three times, so that part of the bran layer is intact. It is typically added to soups and stews. Although more and more supermarkets carry this form, it is most likely to be found in your favorite health food stores.

how-to-cook-pot-barley-picture

7) Quick Pearl Barley (not a whole grain) or Quick-Cooking Barley - Sometimes sold as instant barley. Quick barley is a type of barley flake that cooks in about 10 minutes, because it has been partially cooked and dried during the flake-rolling process.

how-to-cook-quick-barley-picture

8) Barley Flour - Barley flour is utilized in baked goods and as a thickener for stews, soups and gravies.

how-to-cook-barley-flour-picture

9) Unhulled Barley - Whole barley grains in their tough outer husk are a bit labor intensive to hull, but are great for making barley sprouts.

how-to-cook-unhulled-barley-picture

This is what barley looks like as it grows in the field. Most barley is what’s called “covered barley,” which means it has a tough, inedible outer hull around the barley kernel. This covering must be removed before the barley can be eaten.


How to Cook Barley?

Check out the 10 best barley recipes I found on best-selling cookbooks out there:


1)

1-How to Cook Everything

When hot, add the mushrooms and carrots and cook, stirring occasionally, until they begin to brown, about 10 minutes. Add the barley and continue to cook, stirring frequently, until it begins to brown, about 5 minutes; sprinkle with a little salt and pepper.
(view in Google Books)

from How to Cook Everything (Completely Revised 10th Anniversary Edition): 2,000 Simple Recipes for Great Food by Mark Bittman


2)

2-The Complete Vegetarian Cookbook

Bring 4 quarts water to boil in large pot. Add barley and 1 tablespoon salt and cook until tender, 20 to 25 minutes; drain and transfer to large bowl.
(view in Google Books)

from The Complete Vegetarian Cookbook: A Fresh Guide to Eating Well With 700 Foolproof Recipes by America's Test Kitchen


3)

3-The Happiness Diet

Make iT: Place the barley and 2 cups water in a covered pot and bring to a boil, then reduce the heat and simmer for 25 minutes. When the water is absorbed, place the barley in a bowl in the refrigerator and chill.
(view in Google Books)

from The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body by Tyler G. Graham, Drew Ramsey


4)

4-New German Cooking Recipes for Classics Revisited

Spread the barley on a rimmed sheet pan and toast in the oven until golden brown, about 15 minutes. Transfer the barley to a medium saucepan, add 470 g of the water, cover, and bring to a boil over high heat. Lower the heat to a simmer and cook until almost all of the water is absorbed, about 30 minutes.
(view in Google Books)

from New German Cooking: Recipes for Classics Revisited by Jeremy and Jessica Nolen, Drew Lazor, Jason Varney


5)

5-The Heart of the Plate Vegetarian Recipes for a New Generation

Fill a medium saucepan with water (at least 3 cups; more is OK) and bring to a boil. Add the barley and cook at a gentle boil over medium heat for 40 to 45 minutes, or until
(view in Google Books)

from The Heart of the Plate: Vegetarian Recipes for a New Generation by Mollie Katzen


6)

6-The Fire of Peru Recipes and Stories from My Peruvian Kitchen

...the barley in a large Dutch oven or soup pot, add enough water to cover by a solid 3 inches, and bring the water to a boil. Reduce the heat to maintain a simmer and cook the barley, uncovered, until tender, about 35 minutes, give or take 15 minutes, as whole-grain barley can be a little unpredictable. Drain the barley.
(view in Google Books)

from The Fire of Peru: Recipes and Stories from My Peruvian Kitchen by Ricardo Zarate, Jenn Garbee


7)

7-Cooking in Ancient Civilizations

Rinse the pearl barley in a colander to release some of the surface starch. Place the barley in a small saucepan, cover with water by 2 inches, and bring to a boil. Reduce the heat to a simmer and cook until tender, about 35 minutes.
(view in Google Books)

from Cooking in Ancient Civilizations by Cathy K. Kaufman


8)

8-Vegan on the Cheap

...salt to taste (the amount of salt needed depends on the saltiness of your stock). Bring to a boil over high heat, then reduce the heat to low, cover, and cook, stirring occasionally, until the barley is tender and most of the stock is absorbed, about 45 minutes. About halfway through the cooking time, stir in the kale.
(view in Google Books)

from Vegan on the Cheap: Great Recipes and Simple Strategies That Save You Time and Money by Robin Robertson


9)

9-The Complete Cooking for Two Cookbook

Meanwhile, bring 2 cups water to boil in small saucepan. Stir in barley and ¼ teaspoon salt and cook until barley is tender, 20 to 25 minutes; drain and set aside. Wipe saucepan dry.
(view in Google Books)

from The Complete Cooking for Two Cookbook: 650 Recipes for Everything You'll Ever Want to Make by America's Test Kitchen


10)

Ukrainian Cuisine with an American Touch and Ingredients

Stir in 6 cups cold water, and mix it well. Bring the barley mixture to a boil on the high heat. Once it starts boiling, lower the heat to the low setting and mix the mixture.
(view in Google Books)

from Ukrainian Cuisine with an American Touch and Ingredients by Nadejda Reilly


Related Youtube Video (Don’t click and watch this video if you are busy. Just bookmark this page and comeback later): How to Cook Barley in 15 minutes!




OTHER REFERENCES:

Maria del Mar Gomez. 2015. The Modern Juicer: 52 Dairy-Free Drink Recipes Using Rice, Oats, Barley, Soy, and Vegetables. Skyhorse Publishing. ISBN-13: 978-1632204899

Maria Speck. 2011. Ancient Grains for Modern Meals: Mediterranean Whole Grain Recipes for Barley, Farro, Kamut, Polenta, Wheat Berries and More. Ten Speed Press. ISBN-13: 978-1580083546

Pat Inglis and Linda Whitworth. 2014. Go Barley_ Modern Recipes for an Ancient Grain. TouchWood Editions. ASIN: B00HUBWC62

Yoshihide Hagiuara. 1985. Green Barley Essence: The Ideal Fast Food. Keats Pub. ISBN-10: 0879834188

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