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Cooking secrets of the fit and the healthy

5,December, 2012 1 comment

image “To eat is a necessity, but to eat intelligently is an art.”

There is no one right way to cook a particular food. However, certain techniques can help you achieve a desired result such as minimizing nutrient loss or enhancing flavour without adding a lot of fat

1.   Keep fats to a minimum.

Baking is a great low fat cooking method. Baking on a rack or draining the fat after baking helps make meat, poultry, and fish even lower in fat. Steam cooking is another non-fat method. It also minimizes nutrient loss. For example, steamed vegetables generally retain more vitamin C than boiled vegetables. If you need to use oil, try cooking sprays or apply oil with a pastry brush.

Cook in liquids (such as stock, lemon juice, fruit juice, vinegar or water) instead of oil. When a recipe calls for cream as a thickener, use low fat substitutes like yogurt, soymilk, or corn-starch instead. Use non-stick cookware.

2.   Retain the nutrients

Blanch vegetables rather than peel them, as many nutrients are found close to the skin. Microwave or steam vegetables instead of boiling them. If you like to boil vegetables, retain the vitamin-rich water to use as a stock and do not over boil. Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients).

3.   When cooking with grains

Browning uncooked rice before adding water can destroy a lot of the thiamine (Vitamin B1) content. Use whole grains to increase the fibre content.

4.   Try cutting out salt

Add a splash of olive oil or lemon juice close to the end of cooking time or to cooked vegetables – it can enhance flavours in the same way as salt. Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt. Limit your consumption of salty processed meats such as salami, ham, beef, bacon, and smoked salmon. Avoid salty processed foods such as flavoured instant pasta, canned or dehydrated soup mixes, chips and salted nuts. Margarine, butter and most cheeses are very high in salt so limit your intake or choose lower salt varieties. Use herbs, spices and vinegar or lemon juice to add extra zing to your recipe and reduce the need for salt.

5.   When preparing fruits and vegetables

  Avoid long exposure to heat. Fresh or frozen vegetables can be cooked by several different methods like steaming, baking or sautéing them. To retain nutrients and bright colours, cook “just until tender.” Steaming is a good way to cook vegetables.

6. When cooking chicken

Remove chicken skin, which is high in fat. However, to retain the moisture in the chicken meat, remove the skin at the end of cooking.

Categories: HEALTH TIPS

GFSI holds first focus day in India with seminar on food safety awareness

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The Global Food Safety Initiative (GFSI), on Tuesday, held its first Focus Day in India with a seminar in the capital aimed at raising awareness on managing and advancing food safety on a global scale.
The event was attended by over 200 local and international food safety professionals, including eminent personalities such as Yves Rey, corporate quality general manager, Danone Group, and GFSI Board chair, France, and D V Darshane, director, policy & governance, global quality, safety & environment, the Coca Cola Company. Speakers shared their experiences of managing food safety in their organisations within the GFSI framework.
GFSI’s Focus Days are regional events designed to create or expand the food safety network in the selected region and to share views about current food safety trends with fellow food safety experts. These events further create a platform to bring together relevant stakeholders from the industry, including some of the world’s leading food safety experts from retailer, manufacturer and food service companies, service providers associated with the food supply chain, international organisations, academia and government.
Speaking about the initiative, Rey said, “Managing food safety consistently in a global marketplace has become the major challenge in today’s world for all stakeholders in the food industry. Supply chains are becoming increasingly complex and interdependent on many different stakeholder groups. Collaboration is key to the success of GFSI, bringing together the food industry, governments, academia and other organisations to work on key food safety issues at local and global levels. India’s status as a world hub of food production and processing made it an obvious venue for our GFSI Focus Day, providing an opportunity for food industry stakeholders to come together, network and identify areas for future collaboration.”
Following the success of previous editions in the US, Brazil, Chile, China and Japan, the event in Delhi marked the first GFSI Focus Day in India, highlighting the increasing importance of the country within the food processing industry. The event acts as a stimulus for collaborations and partnerships within the framework of food safety management within the country as well as globally.

Categories: NEWS

கடலூர் டாஸ்மாக் கடைகளில் உணவுதரக்கட்டுபாடு அதிகாரிகள் சோதனை-தினமலர் செய்தி

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Categories: NEWS