Ask For Food by Aster Designs

Ask for

Food

how fo od c onnec ts to li fe

Cover Illustration Copyright ÂŠ 2016 by Rachel Shrader Cover design by Rachel Shrader Book design and production by Rachel Shrader Editing by Rachel Shrader No photography belongs to the author or publishing house Poetry sourced from around the internet Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

Dedicated to my mom; who taught me how to love food before i was ready to learn how.

c on t en ts

fr o m the k i tche n The Skillet

The Wok

The Slow Cooker

fr o m the s ea Lemon Ginger Cod with roasted sweet potatoes

Carribean Whitefish with mango salsa

Seared Salmon with lentils

Deviled Eggs with smoked salmon and salmon roe

fr o m the ea r th Black Bean Soup with turkey and avocado

Vegan Lentil Burger with sweet potato fries

Turkey Tacos with tabasco and cilantro

Veggie Burger with mushrooms

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j o y f u l e at i n g If you intend to “eat healthy,” knowing exactly what that means can be challenging. “Following a healthy diet includes choosing plenty of lean meats, eggs, vegetables, fruit, whole grain and dairy products,” says Debra Nessel, a registered dietitian with Torrance Memorial Medical Center in Torrance, California. Eating healthy isn’t always easy, but committing to a healthy diet can be one of the smartest decisions you ever make. Why? Not only can eating well make you look and feel better, it can also save you money on future health costs.

Most people do not cook at home with a deep fat fryer and the majority of home recipes do not call for high fructrose corn syrup. Simply put, you would be hard pressed to make the food you cook yourself as unhealthy as the frozen pizzas, preprepared veggie burgers and fried egg rolls touted to make your life “easier.” Plus, the more you process food, the less nutritious it becomes. Drying, for example, can affect the nutritional value of foods up to 80 percent. Freezing loses 30 percent of food’s Vitamin C and 10 percent of its Potassium. And reheating already cooked food also decreases its Vitamin B12, Thiamin and Vitamin C by 45 Percent. “Research suggests that people who prepare food at home (versus food prepared outside the home) do eat healthier,” emails Juliana Cohen, a Research Fellow in the Department of Nutrition at the Harvard School of Public Health. “They consume fewer calories, less saturated fat and sodium, and more fiber and micronutrients per eating occasion.” And exposing your kids to all kinds of food – some of it they know and like, and some they hate and will whine about – will also make them adults with a better rounded palate. They will know what an avocado is and how it tastes, what real brussel sprouts look like and that they love green beans. They will be more likely to eat fiber and real fruits.

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The orange (specifically, the sweet orange) is the fruit of the citrus species Citrus × sinensis in the family Rutaceae. The fruit of the Citrus × sinensis is considered a sweet orange, whereas the fruit of the Citrus × aurantium is considered a bitter orange. The sweet orange reproduces asexually (apomixis through nucellar embryony); varieties of sweet orange arise through mutations. The orange is a hybrid, between pomelo (Citrus maxima) and mandarin (Citrus reticulata). It has genes that are ~25% pomelo and ~75% mandarin; however, it is not a simple backcrossed BC1 hybrid, but hybridized over multiple generations. The chloroplast genes, and therefore the maternal line, seem to be pomelo. The sweet orange has had its full genome sequenced. Earlier estimates of the percentage of pomelo genes varying from ~50% to 6% have been reported. Sweet oranges were mentioned in Chinese literature in 314 BC. As of 1987, orange trees were found to be the most cultivated fruit tree in the world. Orange trees are widely grown in tropical and subtropical climates for their sweet fruit. The fruit of the orange tree can be eaten fresh, or processed for its juice or fragrant peel. As of 2012, sweet oranges accounted for approximately 70% of citrus production. In 2013, 71.4 million metric tons of oranges were grown worldwide, production being highest in Brazil and the U.S. states of Florida and California. An enormous number of cultivars have, like the sweet orange, a mix of pomelo and mandarin ancestry. Some cultivars are mandarin-pomelo hybrids, bred from the same parents as the sweet orange (e.g. the tangor and ponkan tangerine). Other cultivars are sweet orange x mandarin hybrids (e.g. clementines). Mandarin traits generally include being smaller and oblate, easier to peel, and less acidic. Pomelo traits include a thick white albedo (rind pith, mesocarp) that is more closely attached to the segments. Orange trees generally are grafted. The bottom of the tree, including the roots and trunk, is called rootstock, while the fruit-bearing top has two different names: budwood (when referring to the process of grafting) and scion (when mentioning the variety of orange). The word orange derives from the Sanskrit word for "orange tree", which is probably of Dravidian origin. The Sanskrit word reached European languages through Persian and its Arabic derivative. The word entered Late Middle English in the fourteenth century via Old French orenge (in the phrase pomme d'orenge). The French word, in turn, comes from Old Provençal auranja, based on Arabic nranj. In several languages, the initial n present in earlier forms of the word dropped off because it may have been mistaken as part of an indefinite article ending in an n sound—in French, for example, une norenge may have been heard as une orenge. This linguistic change is called juncture loss. The color was named after the fruit, and the first recorded use of orange as a color name in English was in 1512. As Portuguese merchants were presumably the first to introduce the sweet orange in Europe, in several modern Indo-European languages the fruit has been named after them. Some examples are Albanian portokall, Bulgarian (portokal), Greek (portokali), Macedonian portokal, Persian (porteghal), and Romanian portocal. Related names can be found in other languages, such as Arabic (bourtouqal), Georgian (p'ort'oxali), Turkish portakal and Amharic birtukan.[30] Also, in southern Italian dialects (e.g. Neapolitan), an orange is portogallo or purtuallo, literally "(the) Portuguese (one)", in contrast to standard Italian arancia.

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When it comes to taste, nothing can beat fresh ingredients. The flavor in the food you cook is best when you use fresh ingredient s – whet her i t i s s uc c ul ent meat, fresh produce, basil that is freshly grown in your own yard, ripe tomatoes from the plant you grew in your window, all of them taste better fresh than other. Try cooking using fresh ingredients once and you will agree that food tastes better with fresh ingredients.

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From the Kitchen

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For those of you who use your stove for shoe storage, nota bene: all that wasted time with an inactive kitchen could be shortening your lifespan. In fact, a new study found that people who cook up to five times a week were 47 percent more likely to still be alive after 10 years. Ø “It has become clear that cooking is a healthy behavior,” said lead author Professor Mark Wahlqvist in a statement. “It deserves a place in life-long education, public health policy, urban planning and household economics.” Ø The research team, made up of Taiwanese and Australian researchers, published their work in Public Health Nutrition, a Cambridge University journal after looking at a group of 1,888 men and women over age 65 who lived in Taiwan. At the start of the study, they interviewed each participant about several lifestyle factors, including cooking habits, household circumstances, shopping habits, diet, education, transportation and smoking. During the initial survey, researchers found that 43 percent of participants never cooked, while 17 percent cooked one to two times per week, 9 percent cooked three to five times in a week and 31 percent cooked five or more times a week. Ø After 10 years, they followed up to see how many of the participants had died. They then matched lifestyle answers to the 1,193 participants who remained alive. The researchers discovered that frequent cooking was associated with survival. Also associated? Grocery shopping, taking public transportation, not smoking, and b eing a woman. Fre quent cooking — and survival — was more common among women and most profoundly among unmarried women, though also among women with families. Ø There were limitations to the study: women generally live longer than men and, for cultural reasons, women were more practiced at cooking than men. Additionally, those who remained healthy were more able to perform errands related to cooking, like shopping for food, walking and taking public transportation. The truly ailing wouldn’t be able to cook because of their health — not the other way around. Ø But even after researchers controlled for these other factors, they found an association between frequent home cooking and longevity. “The pathways to health that food provides are not limited to its nutrients or components, but extend to each step in the food chain, from its production, to purchase, preparation and eating, especially with others,” added Wahlqvist.

f ro me tk hiet c kh i tc h eØ n Ø o rf o fo from th en a saks k f ofr oo ddØ Ø

Cookware and bakeware are types of food preparation containers, commonly found in a kitchen. Cookware comprises cooking vessels, such as saucepans and frying pans, intended for use on a stove or range cooktop. Bakeware comprises cooking vessels for use inside an oven. Ø Some utensils are considered both cookware and bakeware. The choice of material for cookware and bakeware items has a significant effect on the item's performance (and cost), particularly in terms of thermal conductivity and how much food sticks to the item when in use. Ø Some choices of material also require special pre-prep of the surface—known as seasoning—before they are used for food preparation. Both the cooking pot and lid handles can be made of the same material, but will mean that when picking up or touching either of these parts oven gloves will need to be worn. In order to avoid this, handles can be made of non heat conducting materials, for example bakelite, plastic or wood. It is best to avoid hollow handles because they are difficult to clean or to dry. Ø A good cooking pot design has an 'overcook edge' which is what the lid lies on. The lid has a dripping edge that avoids condensation fluid from dripping off when handling the lid (taking it off and holding it 45°) or putting it down. Ø The good news is if you’re not a fish fan, most new research indicates that eating fish only once or twice a week can be enough to reap the benefits. Meanwhile, the National Institute of Health recommends that people consume at least 2 percent of their total daily calories as omega-3 fatty acids, which equals about 4 grams per day. One four-ounce piece of salmon (one of the highest natural sources of omega-3s) contains about 1.5 grams of the fatty acid. Other fish, such as tuna, sardines, and halibut, also contains high levels. Ø If you don’t eat animal products or have trouble fitting fish into your diet, you can get your daily recommended amount of fatty acids through omega-3 DHA/ fish oil supplements. Although new data from Consumer Reports suggests that more Americans are buying omega-3 supplements than ever before, the doctor recommended way to consume the health benefits of fish is still by eating the real thing. Ø If the heart-health-boosting, waist-slimming properties weren’t reasons enough to eat more fish, here are seven more ways adding a dose of fish to your diet can improve your health. Ø One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

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Noodles are a staple food in many cultures made from unleavened dough which is stretched, extruded, or rolled flat and cut into one of a variety of shapes. A single noodle can be made, eaten, or extracted from a serving of noodles, but it is far more common to serve and eat many at once, and thus more common to see the plural form of the word. While long, thin strips may be the most common, many varieties of noodles are cut into waves, helices, tubes, strings, or shells, or folded over, or cut into other shapes. Noodles are usually cooked in boiling water, sometimes with cooking oil or salt added. Ø They are often pan-fried or deepfried. Noodles are often served with an accompanying sauce or in a soup. Noodles can be refrigerated for short-term storage, or dried and stored for future use. The material composition or geocultural origin must be specified when discussing noodles. The word derives from the German word Nudel. The oldest evidence of noodle consumption, from 4,000 years ago, has been found in China. Ø The origin of noodles is ambiguous. Claims have been made that the noodle was invented by people of Qijia culture, of Arabian and of Mediterranean origin. Given the scarcity of physical evidence, it is unlikely that the question of origin can even be answered with certainty. Ø In 2005, a team of archaeologists working in the People's Republic of China reported finding an earthenware bowl that contained foxtail millet and broomcorn millet. noodles at the Lajia archaeological site, arguably hailing from the late neolithic period. But this claim was disputed by later research, which suggested that noodles simply cannot be produced from millet, a cereal that lacks gluten, a necessary protein. Ø The earliest written record of noodles is found in a book dated to the Eastern Han period (25–220). Noodles, often made from wheat dough, became a staple food for people of the Han Dynasty (206 BCE - 220 CE). During the Tang Dynasty, the noodles were first cut into strips, and in the Yuan Dynasty, the making of dried noodles began. Ø In the 1st century BCE, Horace wrote of fried sheets of dough called lagana. However, the method of cooking these sheets of dough, lagana, does not correspond to the current definition of either a fresh or dry pasta product, which only had similar basic ingredients and perhaps the shape. In the 2nd century CE, the Greek physician Galen mentioned itrion, referring to all homogenous mixtures from flour and water. The Latinized itrium was used as a reference to a kind of boiled dough. The Jerusalem Talmud records that itrium was common in the Byzantine Provinces of Palaestina Prima and Palaestina Secunda from the 3rd to 5th centuries CE. Arabs adapted noodles for long journeys in the 5th century, the first written record of dry pasta. The 9th-century Arab physician Isho bar Ali defines itriyya, the Arabic cognate of the Greek word, as string-like shapes made of semolina and dried before cooking. Muhammad al-Idrisi wrote in 1154 that itriyya was manufactured and exported from Norman Sicily. Itriya was also known by the Aramaic speakers under the Persian sphere and during the Islamic rule referred to a small soup noodle prepared by twisting bits of kneaded dough into shape. Ø The first concrete information on pasta products in Italy dates to the 13th or 14th centuries. Pasta has taken on a variety of shapes, often based on regional specializations. Since at least the 20th century, pasta has become a staple in North America and elsewhere. Ø In the area that would become Germany, written mention of Spätzle has been found in documents dating from 1725, although medieval illustrations are believed to place this noodle at an even earlier date.

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The Skillet Secrets to Browning

The best browning comes from using a heavy bottom an. Don't overcrowd the pan; overcrowding promotes steaming instead of browning. Work in batches if browning more than one and a half pounds of ground meat or more than four chops, steaks or chicken breasts. Cook a single layer of food at one time, and allow space for liquid to evaporate.

Size Wize

There are small, medium, large, and extra large sizes of skillets. Cooking for one, you’ll probably only need a small to medium sized pan. Cooking for two people you’ll need a large pan and if you’re cooking for a party or multiple servings, your best bet is an extra-large skillet. Not everything here applies to every situation, depending on your serving size and the size of the ingredients it may change what you need to use.

Cast Iron

Cast-iron pans are very heavy and strudy. They absorb, conduct and retain heat well. Cast Iron requires seasoning before use. Seasoning creates a natural nonstick finish that prevents the iron from reacting with food. Don't use soapy water to clean this type of pan, it will ruin the seasoning and then require you to season the pan again. Simply wipe down with paper towels or use water to wash; immediately dry thoroughly to prevent rust. Some cast iron is enabled and doesn't need to be seasoned.

Aluminum

These study pans are good heat conductors. The heavier the pan, the more evenly it will cook. Never buy plain aluminum cookware that isn't anodized or coated with a a nonstick finish. Acidic foods can react with the metal, discoloring the food. Anodized aluminum has been processed so the surface of the pan is nonreactive, though not always nonstick.

Oven or Stove-Top

Most skillets are oven-safe, but not all. All metal pans–including the handles– can go in the oven. It’s when you add the enamel or nonstick coating that it becomes debatable. Some are safe up to a certain temperature, check with the manufacturer before using a skillet in the oven if you’re unsure. Otherwise, you risk ruining your skillet and your oven.

Please Preheat

Always preheat a pan before adding the food. Adding ingredients–especially poultry and meat– to a pan before it has reached medium to medium-high heat will cause it to stick to the pan and makes for uneven cooking.

Copper

Stainless Steel

Ceramic Nonstick

Copper pans are often most expensive pans on the market. Typically lined with stainless steel, these pans are very heavy and sturdy. They are perhaps the best metal for conducting heat but require polishing to keep the blue-green pigment called verdigris from discoloring the pan and interacting with the food. Stainless steel has poor heat conductivity compared with other materials. For better heating, some manufacturers insert a core of aluminum or copper, which is called tri-ply. Stainless steel is a strong material that doesn't scratch or dent easily. it doesn't react with acidic foods, and it’s very easy to clean. Ceramic nonstick pans are fairly new to the market and combine the best of everything. The pan is made of aluminum, and the inside is coated with nonstick ceramic. It conducts heat very well and the nonreactive surface is easy to clean. Cool completely before washing.

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The difference between a sauté pan and a skillet is a subtle but important one, and it all comes down to shape. A sauté pan, from the French verb meaning "to jump" (sauter) has a wide flat bottom, and relatively tall, vertical sides. A skillet, on the other hand, has sides that flare outward at an angle.

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The Wok Wok Wisdom

Whats it Made Of?

Wok cooking is all about high heat. Regardless of the type of material your wok is made of, make sure it is hot, hot, hot before beginning these recipes. Cook ingredients in the order specified for the best results.

Stailness steel is typically the most expensive option and isn’t the best material for heat conduction which is crucial for a stir-fry. but if you have a stainless-steel wok, it will still work. It will just take longer to heat up. Heavy duty cast iron makes stir frying easy with it’s natural nonstick surface. Carbon steel is the most lightweight options and the best heat conductor. The surface is also similar to cast iron in that the more you use it, the better the nonstick surface will become. However, you can wash carbon steel with soapy water. Just make sure to thoroughly dry it immediately and rub a thin layer of oil over the surface to prevent rusting.

Use it More

The tall sloping sides of the wok are great for cooking the dishes besides stir-fry. Add a steamer basket for healthy veggies, boil water to make pasta, or braise tough meats.

Care and Cleaning

Check your manufacturer’s directions to see if your wok has a protective seal of oil. If so, it’s important to remove that thin layer before using it for the firs time. you can still wash your wok with soap, unless it’s cast iron, but hand-wash and dry it immediately after it cools down. Then rub some vegetable oil on it to prevent rusting, as with cast iron. Do this with each use, and you’ll have an even better nonstick surface.

Get a Handle

Woks can come with one or two handles. It could have one long handle (like a skillet, two small handles on opposite sides of the wok, or one small handle and one longer handle. Any type will work, so go by personal preference when purchasing.

Get to the Bottom

On the Surface

Size Wize

Wok Tools

Traditional woks are made with a fully round shape, but that makes it hard to balance on Western stovetop, while Eastern cultures have stovetops made to fit the rounded shape. Most woks in large retail stores are made with a small flat=bottomed area in the middle so it sits flat on your stove top. The inside surface of the wok may be smooth or it may have a ridged pattern. In theory, the ridges help grasp food so you can push the ingredients to the side that are cooking too fast. Woks come in a wide range of sizes, but the most common size is 12-14 inches, which is what you’ll use th most to make dinner for a family or just for yourself. Some come with a lid, which isn’t typically necessary for stir-frying but could be used for other types of cooking. Depending on brand, size, and if it comes with a lid or utensils, woks can cost anywhere between twenty and three-hundred dollars. There are also a few electric woks on the market that you don’t use on the stove top at all. These small appliances have a stand or base that sits flat on the counter while you cook. A wooden spoon, especially one with a flat edge, is great for stirring ingredients, but if you really want to embrace the true technique of cooking with a wok, you can buy utensils made specifically for this pan– a wok spatula and a wok ladle.

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Woks are used in a range of different Chinese cooking techniques, including stir frying, steaming, pan frying, deep frying, poaching, boiling, braising, searing, stewing, making soup, smoking and roasting nuts. Wok cooking is done with a long handle called chahn (spatula) or hoak (ladle). The long handles of these utensils allow cooks to work with the food without burning their hands.

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The Slow Cooker Take it Slow

Special Features

Because of the indirect heating source and low, steady temperature settings, slow cookers cook meals for hours while you’re away. They are available in sizes from one quart to seven quarts, so you can choose the best size for you. One quart is perfect for dips and appetizers, three and a half to six quart sizes are the most popular an accommodate most recipes. The larger models are perfect for big batch cooking and potlucks. clip on , spill proof lid : stirrer attachment :

it makes transporting hot food safe and easy

a paddle allows you to stir the food without lifting the lid, ensuring evenly

cooked meals programmable timers:

these allow you to set the slow cooker to start while you’re away. the cooker should be set to start within two hours of filling. Some timer automatically switch to keep-warm when cooking time ends; cookers should not keep food on this setting for longer than two hours. Line It

Purchasing Tips

Make cleanup quick and easy by using disposable heat resistant plastic slow cooker liners. They are designed to work in larger size round and oval cookers. Look for them near the plastic wrap and foil in your supermarket. Look for slow cookers with a snug tight fitting lid and a removable ceramic or stainless steel insert or liner with sturdy handles. Consider a stainless steel insert if a ceramic insert feels too heavy.

Did You Know

One of the first flow cookers was created in the 1930’s and referred to as the Beanery, because of the low and slow cooking was ideal for cooking beans. it wasn’t until the 1970’s that it was regarded as the crock-pot.

Fullness Counts

For a slow cooker to do its job well, ti must be filled at least halfway but no more than threequarters full.

Don’t Peak

Put it to the Test

As tempting as it may be to check the progress of dinner, try to resist the urge to lift the lid while your slow cooker is at work. Every time you do, heat is released. Slow cookers can fail to heat properly as they age. Use this test to be sure your cooker is working efficiently: fill your cooker half to two-thirds full with water. Turn it on the low heat setting cover and heat for eight hours. Check the water temperature with a food thermometer. It should register 185ºF. If not, it’s time to buy a new slow cooker.

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Rival Manufacturing acquired the Naxon Utilities Corporation of Chicago in 1970. Naxon had developed the "Naxon Beanery All-Purpose Cooker". Rival re-introduced the old bean cooker under the "Crock-Pot" name in 1971. In 1974, Rival introduced removable stoneware inserts for the cooker, and the true Crock Pot was born.

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in troduction A major appliance, or domestic appliance, is a large machine used for routine housekeeping tasks such as cooking, washing laundry, or food preservation. An appliance is different from a plumbing fixture because it uses electricity or fuel. Ø Major appliances differ from small appliances because they are bigger and not portable. They are often considered fixtures and part of real estate and as such they are often supplied to tenants as part of otherwise unfurnished rental properties. Major appliances may have special electrical connections, connections to gas supplies, or special plumbing and ventilation arrangements that may be permanently connected to the appliance. This limits where they can be placed in a home. Ø Many major appliances are made of enamel-coated sheet steel which, in the middle 20th century, was usually white. The term white goods or whiteware, in contrast to brown goods, is also used, primarily where British English is spoken, although definitions for the ter m "white goods" can differ. In the United States, the term white goods can also refer to linens. Since major appliances in a home consume a significant amount of energy, they have become the objectives of programs to improve their energy efficiency in many countries. Energy efficiency improvements may require changes in construction of the appliances, or improved control systems. Ø A stove is an enclosed space in which fuel is burned to provide heating, either to heat the space in which the stove is situated, or to heat the stove itself and items placed on it. This article is principally concerned with enclosed stoves burning solid fuels for room heating. A kitchen stove is used to cook food. A wood-burning stove or a coal stove is typically used for heating a dwelling. Enclosed stoves are more efficient and prevents air from being sucked from the room into the chimney. Due to concerns about air pollution, efforts have been made to improve stove design. Pellet stoves, for example are a type of clean-burning stove. Air-tight stoves more completely combust wood and eliminate polluting combustion products. In the U.S. since 1992, all wood stoves being manufactured must limit particulate emission. Ø A kitchen stove, cooker, or cookstove is a kitchen appliance designed for the purpose of cooking food. Kitchen stoves rely on the application of direct heat for the cooking process and may also contain an oven underneath or to the side that is used for baking. Traditionally these have been fueled by wood and one of the earliest recorded instances of a wood burning kitchen stove was the so-called stew stove (developed in 1735 by the French designer François de Cuvilliés and officially termed the Castrol Stove). More modern versions such as the popular Rayburn Range offer a choice between using wood or gas as the fuel source. The most common stove for heating in the industrial world for almost a century and a half was the coal stove that burned coal. Coal stoves came in all sizes and shapes and different operating principles. Coal burns at a much higher temperature than wood, and coal stoves must be constructed to withstand the high heat levels. A coal stove can burn either wood or coal, but a wood stove cannot burn coal unless a grate is supplied. The grate may be removable or an "extra". Ø This is because coal stoves are fitted with a grate so allowing part of the combustion air to be admitted below the fire. The proportion of air admitted above/ b e l o w t h e f i re d e p e n d s o n t h e t y p e o f c o a l . B ro w n c o a l a n d lignites evolve more combustible gases than say anthracite and so need more air above the fire. The ratio of air above/below the fire must be carefully adjusted to enable complete combustion.

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Eating nutritiously is a very important part of living a healthy lifestyle. This is something that’s been taught for ages, though many people may not understand why it’s important. Nutritious eating can keep your weight lower and may even motivate you to live a more active lifestyle. Eating nutritiously can also help you avoid developing health problems such as sleep apnea, coronary heart disease and stroke, Type 2 diabetes, pregnancy complications, gallbladder disease, osteoarthritis and fatty liver disease.

m e n ta l s ta t e A healthy diet doesn’t just affect your body; it also affects your mind. Not only can you be more motivated to get active, but the endorphins from that activity keep you happy. One healthy eating choice you can make that will help improve your mental state is cutting back on refined sugar. According to the National Alliance on Mental Illness, increased refined sugar intake may lead to higher rates of depression. NAMI recommends limiting your refined sugar intake to 10 percent of your daily calorie intake. Ø One of the most obvious, yet under-recognised factors in the development of major trends in mental health is the role of nutrition. The body of evidence linking diet and mental health is growing at a rapid pace. As well as its impact on short and long-term mental health, the evidence indicates that food plays an important contributing role in the development, management and prevention of specific mental health problems such asdepression, schizophrenia, attention deficit hyperactivity disorder, and Alzheimer’s disease. Ø Nearly two thirds of those who do not report daily mental health problems eat fresh fruit or fruit juice every day, compared with less than half of those who do report daily mental health problems. This pattern is similar for fresh vegetables and salad. Those who report some level of mental health problem also eat fewer healthy foods (fresh fruit and vegetables, organic foods and meals made from scratch) and more unhealthy foods. Ø A balanced mood and feelings of wellbeing can be protected by ensuring that our diet provides adequate amounts of complex carbohydrates, essential fats, amino acids, vitamins and minerals and water. Rates of depression are higher in people with Vitamin D deficiency compared to people who have adequate levels of vitamin D.5 Lack of Vitamin D is thought to play a role in Seasonal Affective Disorder, which is depression that commonly starts in the fall, lasts through winter and subsides in the sunnier spring and summer months. Ø Vitamin D is needed to help the body absorb calcium for strong teeth and bones, and the health of muscles and the immune system. Vitamin D deficiency is associated with heart disease and increased risk of heart attacks. Ø Most foods do not have Vitamin D, but many are “fortified.” Fatty fish like salmon and tuna have the most naturally occurring Vitamin D. Other foods like milk, orange juice and breakfast cereals have Vitamin D added. Our bodies also produce Vitamin D as a result of being in the sun. Five to thirty minutes of sun exposure twice a week generally produces enough Vitamin D, with lighter-skinned people requiring less time than those with darker skin. Time in the sun beyond the suggested amounts above requires use of sunscreen to prevent skin damage and reduce risk of skin cancer. Vitamin D supplements may be used in fall and winter months.

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strokes Strokes are more common as you get older, but they can happen at any time. The American Stroke Association states that certain risk factors are unchangeable: heredity, sex or gender, age, prior stroke, prior heart attack, race and prior transient ischemic attack or “warning stroke.” However, the ASA goes on to state that there are some risk factors that you can treat, control or change. High blood pressure, poor diet and high cholesterol are among these changeable risks. By eating nutritious foods that are low in fat, cholesterol and sodium, you can help reduce your risk of stroke. Ø A stroke is a "brain attack". It can happen to anyone at any time. It occurs when blood flow to an area of brain is cut off. When this happens, brain cells are deprived of oxygen and begin to die. When brain cells die during a stroke, abilities controlled by that area of the brain such as memory and muscle control are lost. Ø How a person is affected by their stroke depends on where the stroke occurs in the brain and how much the brain is damaged. For example, someone who had a small stroke may only have minor problems such as temporary weakness of an arm or leg. People who have larger strokes may be permanently paralyzed on one side of their body or lose their ability to speak. Some people recover completely from strokes, but more than 2/3 of survivors will have some type of disability. § In the US, approximately 40% of stroke deaths are in males, with 60% in females. According to the American Heart Association (AHA), compared to white people, black people have nearly twice the risk of a first-ever stroke and a much higher death rate from stroke. Ø In 2009, stroke was listed as the underlying cause of death in 128,842 persons in the US, resulting in an ageadjusted rate of 38.9 deaths per 100,000 population. The rate was almost twice as high among non-Hispanic blacks (73.6 per 100,000), and the rate of premature death from stroke was also higher among non-Hispanic blacks than their white counterparts (25.0 versus 10.2). Ø Stroke is also more likely to affect people if they are overweight, aged 55 or older, have a personal or family history of stroke, do not exercise much, drink heavily, smoke or use illicit drugs.

hea r t d i s ea s e There are many risks of heart disease, some that can’t be changed and some that can. According to the American Heart Association, the unchangeable risks are sex -- men have more risk of heart attack than women -- heredity and age. The AHA goes on to state that high blood pressure, excess body fat and high cholesterol are among the changeable risks. Keeping your sodium, cholesterol, saturated fat and trans fat intake low can help keep your heart healthier and at less risk for disease. Ø A heart attack occurs when the blood flow to a part of the heart is blocked by a blood clot. If this clot cuts off the blood flow completely, the part of the heart muscle supplied by that artery begins to die. Most people survive their first heart attack and return to their normal lives to enjoy many more years of productive activity. But having a heart attack does mean you have to make some changes. The doctor will advise you of medications and lifestyle changes according to how badly the heart was damaged and what degree of heart disease caused the heart attack. Learn more about heart attack. Ø An ischemic stroke (the most common type) happens when a blood vessel that feeds the brain gets blocked, usually from a blood clot. When the blood supply to a part of the brain is shut off, brain cells will die. The result will be the inability to carry out some of the previous functions as before like walking or talking. A hemorrhagic stroke occurs when a blood vessel within the brain bursts. The most likely cause is uncontrolled hypertension. Ø Some effects of stroke are permanent if too many brain cells die after a stroke due to lack of blood and oxygen to the brain. These cells are never replaced. The good news is that some brain cells don't die — they're only temporarily out of order. Injured cells can repair themselves. Over time, as the repair takes place, some body functioning improves. Also, other brain cells may take control of those areas that were injured. In this way, strength may improve, speech may get better and memory may improve. This recovery process is what rehabilitation is all about.

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Superfoods

eggs

Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down. Egg yolks and whole eggs store significant amounts of protein and choline, and are widely used in cookery. Due to their protein content, the United States Department of Agriculture categorizes eggs as Meats within the Food Guide Pyramid.

Wild salmon is a rich source of protein, vitamin D, selenium, B2, B3, B6 and B12 and those all-important omega-3 fatty acids. So exactly what can wild salmon do for you? Quite a bit, including protection from cancer, cardiovascular problems, macular degeneration, depression, and cognitive decline – that’s a lot of pluses in a pretty compact package. The best salmon to buy? Wild caught, Alaskan salmon, which routinely ranks low in contaminants and high in nutrients. Wild salmon’s benefits start to kick in at about 2 servings a week, so there’s no need to over-do it.

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Step into any supermarket and you’ll see thousands of labels shouting goodhealth claims: Whole grains! No trans fats! Essential vitamins and minerals! But figuring out what really is part of a healthy diet is getting harder and harder in these days of information overload. And it shows in the sobering statistics: 68% of Americans are overweight or obese—which is a big reason more of us are developing diseases such as diabetes, and at younger ages.

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avo ca d o s

Their healthy fat keeps you satisfied and helps you absorb other nutrients. For a new twist, brush a halved avocado (pit removed) with olive oil and grill 1 minute. Serve with red onion, sliced grapefruit and balsamic vinegar. High avocado intake was shown in one preliminary study to lower blood cholesterol levels. Specifically, after a seven-day diet rich in avocados, mild hypercholesterolemia patients showed a 17% decrease in total serum cholesterol levels. These subjects showed a 22% decrease in LDL (harmful chol es t e ro l ) a n d t r i g l y c e rid e le v e ls an d 1 1 % in c re ase in H DL (helpful cholesterol) levels.

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They contain the carotene lycopene, one of the most powerful natural antioxidants. In some studies, lycopene, especially in cooked tomatoes, has been found to help prevent prostate cancer, but other research contradicts this claim. Lycopene has also been shown to improve the skin’s ability to protect against harmful UV rays. A study done by researchers at Manchester and Newcastle universities revealed that tomato can protect against sunburn and help keeping the skin looking youthful.Natural genetic variation in tomatoes and their wild relatives has given a genetic plethora of genes that produce lycopene, carotene, anthocyanin, and other antioxidants

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brown rice

It’s a top source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy). Brown rice is whole grain rice, with the outer hull removed; white rice is the same grain after further milling and polishing to remove the bran layer and germ. Brown rice has a mild, nutty flavor, and is chewier and more nutritious than white rice. Red rice and black rice, also eaten unmilled, are essentially the same, varieties with a differently-pigmented outer layer.

lentils

A great source of meat-free protein, a half-cup of cooked lentils also gives you nearly half your daily folate, a B vitamin that protects a woman’s unborn baby from neural tube defects. According to the USDA National Nutrient Database 100 g of raw lentils (variety unspecified) provide 353 calories; the same weight of cooked lentils provides 116 kcal. Lentils are a rich source of a number of essential nutrients, particularly dietary fiber (11g/100g raw) and protein (25g). Micronutrients in high content include folate (120% DV), thiamin (76% DV), phosphorus (64% DV), iron (58% DV) and zinc (50%), among others.Lentils have the second-highest ratio of protein per calorie of any legume, after soybeans.

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s h i i ta k e

Long a symbol of longevity in Asia because of their health-promoting properties, shiitake mushrooms have been used medicinally by the Chinese for more than 6,000 years. More recently, their rich, smoky flavor has endeared them to American taste buds. These exotic hearty mushrooms can now be found in supermarket shelves across the U.S. throughout the year. Like other mushrooms, these specialty mushrooms are as mysteriously unique as they are delicious. While often thought of as a vegetable and prepared like one, mushrooms are actually a fungus, a special type of living organism that has no roots, leaves, flowers or seeds.

wa l n u ts

You don’t need to eat a lot of them to tap into their power. Just a small handful a day will deliver a healthy dose of omega-3’s, alpha-linolenic acid, melatonin, copper, manganese and the hard-to-find gamma-tocopherol form of vitamin E which helps protect your heart. Walnuts on your plate may also protect your brain and help slow the onset of Alzheimer’s and Parkinson’s disease. Not a nut fan? Then try adding chopped walnuts to cereal or fruit, or blend in 2 tablespoons of organic walnut butter to fruit smoothies. Either way, you’ll still reap the benefits of the mighty walnut.

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According to Frank Hamilton Cushing, Native American cooking baskets used by the Zuni developed from mesh casings woven to stabilize gourd water vessels. He reported witnessing cooking basket use by Havasupai in 1881. Roasting baskets covered with clay would be filled with wood coals and the product to be roasted. When the thus fired clay separated from the basket, it would become a usable clay roasting pan in itself. This indicates a steady progression from use of woven gourd casings to waterproof cooking baskets to pottery. Other than in many other cultures, Native Americans used and still use the heat source inside the cookware. Cooking baskets are filled with hot stones and roasting pans with wood coals. Native Americans would form a basket from large leaves to boil water, according to historian and novelist Louis L'Amour. As long as the flames did not reach above the level of water in the basket, the leaves would not burn through. Ø The development of pottery allowed for the creation of fireproof cooking vessels in a variety of shapes and sizes. Coating the earthenware with some type of plant gum, and later glazes, converted the porous container into a waterproof vessel. The earthenware cookware could then be suspended over a fire through use of a tripod or other apparatus, or even be placed directly into a low fire or coal bed as in the case of the pipkin. Ceramics conduct heat poorly, however, so ceramic pots must cook over relatively low heats and over long periods of time. However, most ceramic pots will crack if used on the stovetop, and are only intended for the oven. Ø The development of bronze and iron metalworking skills allowed for cookware made from metal to be manufactured, although adoption of the new cookware was slow due to the much higher cost. After the development of metal cookware there was little new development in cookware, with the standard Medieval kitchen utilizing a cauldron and a shallow earthenware pan for most cooking tasks, with a spit employed for roasting. Ø By the 17th century, it was common for a Western kitchen to contain a number of skillets, baking pans, a kettle and several pots, along with a variety of pot hooks and trivets. Brass or copper vessels were common in Asia and Europe, whilst iron pots were common in the American colonies. Improvements in metallurgy during the 19th and 20th centuries allowed for pots and pans from metals such as steel, stainless steel and aluminium to be economically produced. Aluminium is a lightweight metal with very good ther mal conductivity. It is resistant to many forms of corrosion. Aluminium is commonly available in sheet, cast, or anodized forms, and may be physically combined with other metals. Ø Sheet aluminium is spun or stamped into form. Due to the softness of the metal it may be alloyed with magnesium, copper, or bronze to increase its strength. Sheet aluminium is commonly used for baking sheets, pie plates, and cake or muffin pans. Deep or shallow pots may be formed from sheet aluminium.

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The human body can’t naturally produce omega-3s, but yet they’re needed for a healthy body, inside and out. Although the link between omega-3s and heart health has long been known, several new studies present even more evidence that fish high in fatty acids is vital for total-body health.

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Fish is high in important nutrients that most people don’t get enough of. Generally speaking, all types of fish are good for you. They are high in many nutrients that most people aren’t getting enough of. This includes high-quality protein, iodine and various vitamins and minerals. However, some fish are better than others, and the fatty types of fish are considered the healthiest. That’s because fatty fish (like salmon, trout, sardines, tuna and mackerel) are higher in fat-based nutrients This includes the fat-soluble vitamin D, a nutrient that most people are deficient in. It functions like a steroid hormone in the body. Fatty fish are also much higher in omega-3 fatty acids. These fatty acids are crucial for your body and brain to function optimally, and are strongly linked to reduced risk of many diseases. To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended. Ø Fish may lower your risk of heart attacks and strokes Heart attacks and strokes are the two most common causes of premature death in the world. Fish is generally considered to be among the best foods you can eat for a healthy heart. Not surprisingly, many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attacks, strokes and death from heart disease. In one study of more than 40,000 male health professionals in the U.S., those who regularly ate one or more servings of fish per week had a 15 percent lower risk of heart disease. Researchers believe that the fatty types of fish are even more beneficial for heart health, because of their high amount of omega-3 fatty acids. Ø Omega-3 fatty acids are absolutely essential for growth and development. The omega-3 fatty acid docosahexaenoic acid (DHA) is especially important, because it accumulates in the developing brain and eye. For this reason, it is often recommended that expecting and nursing mothers make sure to eat enough omega-3 fatty acids. However, there is one caveat with recommending fish to expecting mothers. Some fish is high in mercury, which ironically is linked to brain developmental problems. For this reason, pregnant women should only eat fish that are low on the food chain (salmon, sardines, trout, etc.), and no more than 12 ounces (340 grams) per week. Pregnant women should also avoid raw and uncooked fish (including sushi), because it may contain microorganisms that can harm the fetus. Ø One of the consequences of aging is that brain function often Ø deteriorates (referred to as age-related cognitive decline). This is normal in many cases, but then there are also serious neurodegenerative diseases like Alzheimer’s. Interestingly, many observational studies have shown that people who eat more fish have slower rates of cognitive decline. One mechanism could be related to grey matter in the brain. Grey matter is the major functional tissue in your brain, containing the neurons that process information, store memories and make you human. Studies have shown that people who eat fish every week have more grey matter in the centers of the brain that regulate emotion and memory.

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Fish may help prevent and treat depression, making you a happier person. Depression is a serious and incredibly common mental disorder. It is characterized by low mood, sadness, decreased energy and loss of interest in life and activities. Although it isn’t talked about nearly as much as heart disease or obesity, depression is currently one of the world’s biggest health problems. Studies have found that people who eat fish regularly are much less likely to become depressed. A number of controlled trials have also found that omega-3 fatty acids are beneficial against depression, and significantly increase the effectiveness of antidepressant medications. What this means is that fish can quite literally make you a happier person and improve your quality of life. Fish and omega-3 fatty acids may also help with other mental disorders, such as bipolar Ø disorder. Ø Fish is the only good dietary source of vitamin D. Vitamin D has received a lot of mainstream attention in recent years. This important vitamin actually functions like a steroid hormone in the body, and a whopping 41.6 percent of the U.S. population is deficient in it. Fish and fish products are the best dietary sources of vitamin D, by far. Fatty fish like salmon and herring contain the highest amounts. A single four ounce (113 gram) serving of cooked salmon contains around 100 percent of the recommended intake of vitamin D. Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200 percent of the recommended intake in a single tablespoon. If you don’t get much sun and don’t eat fatty fish regularly, then you may want to consider taking a vitamin D supplement. Ø Fish consumption is linked to reduced risk of autoimmune diseases, including type 1 diabetes. Autoimmune disease occurs when the immune system mistakenly attacks and destroys healthy body tissues. A key example is type 1 diabetes, which involves the immune system attacking the insulin-producing cells in the pancreas. Several studies have found that omega-3 or fish oil consumption is linked to reduced risk of type 1 diabetes in children, as well as a form of autoimmune diabetes in adults. The results are preliminary, but researchers believe that this may be caused by the omega-3 fatty acids and vitamin D in fish and fish oils. Some believe that fish consumption may also lower the risk of rheumatoid arthritis and multiple sclerosis, but the current evidence is weak at best. Ø Fish may help prevent asthma in children. Asthma is a common disease that is characterized by chronic inflammation in the airways. Unfortunately, rates of asthma have increased dramatically over the past few decades. Studies show that regular fish consumption is linked to a 24 percent lower risk of asthma in children, but no significant effect has been found in adults. Ø A disease called macular degeneration is a leading cause of vision impairment and blindness, and mostly affects older individuals. There is some evidence that fish and omega-3 fatty acids may provide protection against this disease. In one study, regular consumption of fish was linked to a 42 percent lower risk of macular degeneration in women. Another study found that eating fatty fish once per week was linked to a 53 percent decreased risk of neovascular (“wet”) macular degeneration. Ø Sleep disorders have become incredibly common worldwide. There are many different reasons for this (such as increased exposure to blue light), but some researchers believe that vitamin D deficiency can also play a role. In a 6-month study of 95 middle-aged men, a meal with salmon three times per week led to improvements in both sleep and daily functioning. The researchers speculated that this was caused by the vitamin D in the salmon. Ø This last one is not a health benefit, but still very important. It is the fact that fish is delicious and easy to prepare. For this reason, it should be relatively e as y to i nc or p orate it in t o t he die t . E at in g fi s h o n e t o t wo t ime s p e r we e k i s considered sufficient to reap the benefits. If possible, choose wild-caught fish over farmed. Wild fish tends to have more omega-3s and is less likely to be contaminated with harmful pollutants. That being said, even if eating farmed fish, the benefits still far outweigh the risks. All types of fish are good for you.

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The term "fish" most precisely describes any non-tetrapod craniate (i.e. an animal with a skull and in most cases a backbone) that has gills throughout life and whose limbs, if any, are in the shape of fins.Unlike groupings such as birds or mammals, fish are not a single clade but a paraphyletic collection of taxa, including hagfishes, lampreys, sharks and rays, ray-finned fish, coelacanths, and lungfish.Indeed, lungfish and coelacanths are closer relatives of tetrapods (such as mammals, birds, amphibians, etc.) than of other fish such as ray-finned fish or sharks, so the last common ancestor of all fish is also an ancestor to tetrapods. As paraphyletic groups are no longer recognised in modern systematic biology, the use of the term "fish" as a biological group must be avoided. Ø Many types of aquatic animals commonly referred to as "fish" are not fish in the sense given above; examples include shellfish, cuttlefish, starfish, crayfish and jellyfish. In earlier times, even biologists did not make a distinction – sixteenth century natural historians classified also seals, whales, amphibians, crocodiles, even hippopotamuses, as well as a host of aquatic invertebrates, as fish. However, according to the definition above, all mammals, including cetaceans like whales and dolphins, are not fish. In some contexts, especially in aquaculture, the true fish are referred to as finfish (or fin fish) to distinguish them from these other animals. Ø A typical fish is ectothermic, has a streamlined body for rapid swimming, extracts oxygen from water using gills or uses an accessory breathing organ to breathe atmospheric oxygen, has two sets of paired fins, usually one or two (rarely three) dorsal fins, an anal fin, and a tail fin, has jaws, has skin that is usually covered with scales, and lays eggs. Ø Fish species diversity is roughly divided equally between marine (oceanic) and freshwater ecosystems. Coral reefs in the Indo-Pacific constitute the center of diversity for marine fishes, whereas continental freshwater fishes are most diverse in large river basins of tropical rainforests, especially the Amazon, Congo, and Mekong basins. More than 5,600 fish species inhabit Neotropical freshwaters alone, such that Neotropical fishes re p re s e n t a b o u t 1 0 % o f a l l v e r t e b r a t e s p e c i e s o n t h e E a r t h . Exceptionally rich sites in the Amazon basin, such as Cantão State Park, contain more freshwater fish than occur in all of Europe. Ø The earliest organisms that can be classified as fish were soft-bodied chordates that first appeared during the Cambrian period. Although they lacked a true spine, they possessed notochords which allowed them to be more agile than their invertebrate counterparts. Fish would continue to evolve through the Paleozoic era, diversifying into a wide variety of forms. Many fish of the Paleozoic developed external armor that protected them from predators. The first fish with jaws appeared in the Silurian period, after which many (such as sharks) became formidable marine predators rather than just the prey of arthropods.

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from the sea

Lemon Ginger Cod with roasted sweet potatoes

This dish features delicisous cod fillets paired with roasted sweet p otato es, rich in protein and c omplex carb ohydrates as well as fiber; this dish is perfect for a work day lunch or for dinner at the start of your week. Multitasking is required, roasting the sweet potatoes and making the cod can be well timed. With patience and getting your ingredients ready before you start, you'll be making this dish with your eyes closed in no time.

s w e e t p o ta t o f r i e s 4 medium sweet potatoes 3 tbsp. olive oil 4 large garlic cloves, minced ¹/³ cup of thyme ½ tsp. of salt ½ tsp. of red pepper flakes Start to finish: 50 minutes

Preheat oven to 450°F. Slice sweet potatoes to about ¼ of an inch. In large mixing bowl, combine all ingredients and toss or mix. Arrange potato slices in single layer on heavyweight rimmed baking sheet or in 13x9-inch baking dish. Place on top rack of oven and roast until tender and slightly browned, about 40 minutes.

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lemon ginger cod 1 lb fresh or frozen cod 2 small lemons 1 tbsp. grated fresh ginger 2 tsp. sugar ¼ cup butter

Thaw fish if frozen. Rinse and pat dry, cut into four portions. Thinly slice one of the lemons. Remove the zest (the skin) and squeeze juice from remaining lemons. In a small bowl, combine lemon zest and juice, ginger and sugar. In a large skillet melt butter over medium heat. Add fish; cook 1 to 2 minutes or until browned. Turn fish and add lemon juice mixture. Cook, covered, 2-3 minutes or until fish flakes easily. Using a slotted spatula, remove fish, cover to keep warm.

2 5-oz package of fresh baby spinach For sauce, add lemon slices to juice mixture in skillet; cook 2 minutes or until slightly thickened. 2 tbsp. water ¼ tsp. salt ¼ tsp. black pepper

Meanwhile, place spinach in very large bowl; sprinkle with water. Microwave 2 inutes or until wilted, tossing after 1 minute. To serve, divide spinach among shallow bowls, along with sweet potatoes, lemon slices, and top with fish and sauce. sprinkle with salt and pepper.

Start to finish: 25 minutes Makes 4 servings (1 portion fish, 2 tablespoons sauce, and about 1/2 cup of spinach each, along with 1 cup of sweet potatoes)

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Caribbean Whitefish with mango salsa

Lightly pan-fried white fish gets a refreshing, island lift from a sweet arrangement of sweet, fresh oranges and delicious, juicy mango brought together to form a marriage of savory and sweet flavors. Pair with rice or couscous for an easy meal.

ma ng o sa l sa 1 mango, peeled + diced ½ cup peeled, diced cucumber 1 tbsp. jalepeño, finely chopped ¹/³ cup diced red onion 1 tbsp. lime juice ¹/³ cup roughly chopped cilantro salt + pepper to taste Start to finish: 5 minutes

Dice all your fruits and vegetables Combine the mango, cucumber, jalapeno, red onion, lime juice and cilantro leaves and mix well. Season with salt and pepper, to taste.

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w h i te fi s h 2½ lb. fresh or frozen skinless sea bass, turbot or other white fish fillets, about ½-inch thick ¹/³ cup all-purpose flour 2 tsp. ground cardamom*

Preheat oven to 300ºF Thaw fish, if frozen. Rinse and pat dry. Season fish with salt and pepper. In a shallow dish stir together flower and cardamom (or cardamom substitute) then dip the fish into the flour mixture, turning to coat entirely.

4 tbsp. butter snipped fresh chives Start to finish: 40 minutes *Cardamom is a spice that may be hard to find, if you cant find it mix together equal parts cinnamon and nutmeg, and use in place of the cardamom called for in your recipe

In a skillet melt 3 tablespoons of the butter over medium-high heat. Add half of the fish; cook 6-8 minutes or until fish is golden and flakes easily. Only turn the fish once, otherwise it will stick. Keep warm in oven while cooking remaining fish in final 2 tablespoons of butter. Serve with salsa and sprinkle with chives.

Makes 6 servings (1 fish fillet and ¹/³ cup salsa each.) 334 calories, 12 g fat, 98 mg cholesterol, 436 mg sodium, 18 g carbohydrates, 2 g fiber, 37 g protein

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Most fish exchange gases using gills on either side of the pharynx. G i l l s c o n s i s t o f t h re a d l i k e s t r u c t u re s c a l l e d f i l a m e n t s . E a c h filament contains a capillary network that provides a large surface area for exchanging oxygen and carbon dioxide. Fish exchange gases by pulling oxygen-rich water through their mouths and pumping it over their gills. In some fish, capillary blood flows in the opposite direction to the water, causing countercurrent exchange. The gills push the oxygen-poor water out through openings in the sides of the pharynx. Some fish, like sharks and lampreys, possess multiple gill openings. However, bony fish have a single gill opening on each side. This opening is hidden beneath a protective bony cover called an operculum. Juvenile bichirs have external gills, a very primitive feature that they share with larval amphibians. Ø Fish from multiple groups can live out of the water for extended periods. Amphibious fish such as the mudskipper can live and move about on land for up to several days, or live in stagnant or otherwise oxygen depleted water. Many such fish can breathe air via a variety of mechanisms. The skin of anguillid eels may absorb oxygen directly. The buccal cavity of the electric eel may breathe air. Catfish of the families Loricariidae, Callichthyidae, and Scoloplacidae absorb air through their digestive tracts. Lungfish, with the exception of the Australian lungfish, and bichirs have paired lungs similar to those of tetrapods and must surface to gulp fresh air through the mouth and pass spent air out through the gills. Gar and bowfin have a vascularized swim bladder that functions in the same way. Loaches, trahiras, and many catfish breathe by passing air through the gut. Mudskippers breathe by absorbing oxygen across the skin (similar to frogs). A number of fish have evolved so-called accessory breathing organs that extract oxygen from the air. Labyrinth fish (such as gouramis and bettas) have a labyrinth organ above the gills that performs this function. A few other fish have structures resembling labyrinth organs in form and function, most notably snakeheads, pikeheads, and the Clariidae catfish family. Ø Breathing air is primarily of use to fish that inhabit shallow, seasonally variable waters where the water's oxygen concentration may seasonally decline. Fish dependent solely on dissolved oxygen, such as perch and cichlids, quickly suffocate, while air-breathers survive for much longer, in some cases in water that is little more than wet mud. At the most extreme, some air-breathing fish are able to survive in damp burrows for weeks without water, entering a state of aestivation (summertime hibernation) until water returns. Ø Air breathing fish can be divided into obligate air breathers and facultative air breathers. Obligate air breathers, such as the African lungfish, must breathe air periodically or they suffocate. Facultative air breathers, such as the catfish Hypostomus plecostomus, only breathe air if they need to and will otherwise rely on their gills for oxygen. Most air breathing fish are facultative air breathers that avoid the energetic cost of rising to the surface and the fitness cost of exposure to surface predators. Ø Fish have a closed-loop circulatory system. The heart pumps the blood in a single loop throughout the body. In most fish, the heart consists of four parts, including two chambers and an entrance and exit. The first part is the sinus venosus, a thin-walled sac that collects blood from the fish's veins before allowing it to flow to the second part, the atrium, which is a large muscular chamber. The atrium serves as a oneway antechamber, sends blood to the third part, ventricle. The ventricle is another thick-walled, muscular chamber and it pumps the blood, first to the fourth part, bulbus arteriosus, a large tube, and then out of the heart. The bulbus arteriosus connects to the aorta, through which blood flows to the gills for oxygenation.

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from the sea

Seared Salmon with green lentils

Salmon and green lentils are an excellent combination. Err on the side of undercooking the lentils. You want them to have an almost nutty texture. Other seafood you can use: trout, shrimp (both of which will cook more quickly, so make the sauce first), or scallops.

lentils ½ pound French green lentils

Place the lentils in a heat-proof bowl and cover with boiling water. Set aside for 15 minutes, then drain.

¼ cup olive oil, plus extra for salmon 2 cups chopped yellow onions 2 cups chopped leeks, white and light green parts only

Meanwhile, heat the oil in a saute pan, add the onions, leeks, thyme, salt, and pepper and cook over medium heat for 10 minutes, until the onions are translucent. Add the garlic and cook for 2 more minutes. Add the drained lentils, celery, carrots, chicken stock, and tomato paste.

1 tsp fresh thyme leaves Cover and simmer over low heat for 20 minutes, until the lentils are tender. 2 tsp kosher salt Add the vinegar and season, to taste. ¾ tsp freshly ground black pepper 1 tbsp minced fresh garlic 1½ cups chopped celery (4 stalks) 1½ cups chopped carrots (3 carrots)

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sa l m on 1Â˝ cups of chicken broth 2 tbsp tomato paste 2 tbsp good red wine vinegar 4 (8-ounce) center-cut salmon fillets, skin removed

Preheat the oven to 450 degrees F. For the salmon, heat a dry oven-proof saute pan over high heat for 4 minutes. Meanwhile, rub both sides of the salmon fillets with olive oil and season the tops very liberally with salt and pepper. When the pan is very hot, place the salmon fillets seasoning-sides down in the pan and cook over medium heat without moving them for 2 minutes, until very browned. Turn the fillets and place the pan in the oven for 5 to 7 minutes, until the salmon is cooked rare. Spoon a mound of lentils on each plate and place a salmon fillet on top. Serve hot.

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Deviled Eggs w i t h s m o k e d s a l m o n a n d s a l m o n ro e

Deviled eggs are simlple and customizeable. Your choice of paprika will determine this hors d’oeuvre’s depth of flavor. You can garnish with any kind (hot or sweet Hungarian, hot or sweet smoked, or regular), but the better the quality, the more complex the flavor will be. This recipe calls for salmon roe, but you could top your dev ile d eggs with anything your heart– or stomach, rather– desired. A tip to filling your eggs; scoop the mixture into a plastic baggie then make a small hole at the corner; as if you were piping icing onto a cake. This will make filling your eggs quicker and much less messy.

deviled eggs 8 extra-large eggs

Place the eggs in a pot large enough to hold them in a single layer.

½ cup sour cream

Cover the eggs with cold water and bring to a full boil over high heat. As soon as the water boils, turn off the heat, cover the pot, and let the eggs stand for 15 minutes.

2 ounces cream cheese, at room temperature 2 tbsp good mayonnaise 1 tbsp freshly squeezed lemon juice 2 tbsp minced fresh chives, plus extra for garnish 4 ounces good smoked salmon, minced 1 tsp kosher salt ½ tsp freshly ground black pepper 2 ounces salmon roe

Drain the eggs and fill the pot with cold water. Set aside until the eggs are cool. Peel the eggs and then slice them in half lengthwise. Remove the yolks carefully. Place the yolks in the bowl of an electric mixer fitted with the paddle attachment and arrange the whites on a platter in a single layer with the cut sides up and sprinkle with salt. To the egg yolks, add the sour cream, cream cheese, mayonnaise, lemon juice, chives, salmon, salt, and pepper. Beat on medium speed until fluffy. With a small spoon, fill the egg whites with the egg yolk mixture. Cover loosely with plastic wrap (you don’t want to flatten the filling) and refrigerate for 30 minutes for the flavors to blend. When ready to serve, garnish with a dollop of salmon roe and some extra chopped chives. Sprinkle with salt and pepper and serve.

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Most fish exchange gases using gills on either side of the pharynx. Gills consist of threadlike structures called filaments. Each filament contains a capillary network that provides a large surface area for exchanging oxygen and carbon dioxide. Fish exchange gases by pulling oxygen-rich water through their mouths and pumping it over their gills. In some fish, capillary blood flows in the opposite direction to the water, causing countercurrent exchange. The gills push the oxygen-poor water out through openings in the sides of the pharynx. Some fish, like sharks and lampreys, possess multiple gill openings. However, bony fish have a single gill opening on each side. This opening is hidden beneath a protective bony cover called an operculum. Juvenile bichirs have external gills, a very primitive feature that they share with larval amphibians. Ø Fish from multiple groups can live out of the water for extended periods. Amphibious fish such as the mudskipper can live and move about on land for up to several days, or live in stagnant or otherwise oxygen depleted water. Many such fish can breathe air via a variety of mechanisms. The skin of anguillid eels may absorb oxygen directly. Lungfish, with the exception of the Australian lungfish, and bichirs have paired lungs similar to those of tetrapods and must surface to gulp fresh air through the mouth and pass spent air out through the gills. Gar and bowfin have a vascularized swim bladder that functions in the same way. Loaches, trahiras, and many catfish breathe by passing air through the gut. Mudskippers breathe by absorbing oxygen across the skin (similar to frogs). A number of fish have evolved so-called accessory breathing organs that extract oxygen from the air. Labyrinth fish (such as gouramis and bettas) have a labyrinth organ above the gills that performs this function. A few other fish have structures resembling labyrinth organs in form and function, most notably snakeheads, pikeheads, and the Clariidae catfish family. Ø Breathing air is primarily of use to fish that inhabit shallow, seasonally variable waters where the water's oxygen concentration may seasonally decline. Fish dependent solely on dissolved oxygen, such as perch and cichlids, quickly suffocate, while air-breathers survive for much longer, in some cases in water that is little more than wet mud. At the most extreme, some air-breathing fish are able to survive in damp burrows for weeks without water, entering a state of aestivation (summertime hibernation) until water returns. Ø Air breathing fish can be divided into obligate air breathers and facultative air breathers. Obligate air breathers, such as the African lungfish, must breathe air periodically or they suffocate. Facultative air breathers, such as the catfish Hypostomus plecostomus, only breathe air if they need to and will otherwise rely on their gills for oxygen. Most air breathing fish are facultative air breathers that avoid the energetic cost of rising to the surface and the fitness cost of exposure to surface predators. Ø Fish have a closed-loop circulatory system. The heart pumps the blood in a single loop throughout the body. In most fish, the heart consists of four parts, including two chambers and an entrance and exit. The first part is the sinus venosus, a thin-walled sac that collects blood from the fish's veins before allowing it to flow to the second part, the atrium, which is a large muscular chamber. The atrium serves as a one-way antechamber, sends blood to the third part, ventricle. The ventricle is another thick-walled, muscular chamber and it pumps the blood, first to the fourth part, bulbus arteriosus, a large tube, and then out of the heart. The bulbus arteriosus connects to the aorta, through which blood flows to the gills for oxygenation.

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f ro m t h e l a n d

Agriculture is the cultivation of animals, plants and fungi for food, fiber, biofuel, medicinal and other products used to sustain and enhance human life. Agriculture was the key development in the rise of sedentary human civilization, whereby farming of domesticated species created food surpluses that nurtured the development of civilization. The study of agriculture is known as agricultural science. The history of agriculture dates back thousands of years, and its development has been driven and defined by greatly different climates, cultures, and technologies. In the civilized world, industrial agriculture based on large-scale monoculture farming has become the dominant agricultural methodology. Ø Modern agronomy, plant breeding, agrochemicals such as pesticides and fertilizers, and technological developments have in many cases sharply increased yields from cultivation, but at the same time have caused widespread ecological damage and negative human health effects. Selective breeding and modern practices in animal husbandry have similarly increased the output of meat, but have raised concerns about animal welfare and the health effects of the antibiotics, growth hormones, and other chemicals commonly used in industrial meat production. Genetically modified organisms are an increasing component of agriculture, although they are banned in several countries. Agricultural food production and water management are increasingly becoming global issues that are fostering debate on a number of fronts. Significant degradation of land and water resources, including the depletion of aquifers, has been observed in recent decades, and the effects of global warming on agriculture and of agriculture on global warming are still not fully understood. Ø The major agricultural products can be broadly grouped into foods, fibers, fuels, and raw materials. Specific foods include cereals (grains), vegetables, fruits, oils, meats and spices. Fibers include cotton, wool, hemp, silk and flax. Raw materials include lumber and bamboo. Other useful materials are produced by plants, such as resins, dyes, drugs, perfumes, biofuels and ornamental products such as cut flowers and nursery plants. Over one third of the world's workers are employed in agriculture, second only to the services' sector, although the percentages of agricultural workers in developed countries has decreased significantly over the past several centuries. Ø The word agriculture is a late Middle English adaptation of Latin, from ager, "field", and cultura, "cultivation" or "growing". Agriculture usually refers to human activities, although it is also observed in certain species of ant, termite and ambrosia beetle. To practice agriculture means to use natural resources to "produce commodities which maintain life, including food, fiber, forest products, horticultural crops, and their related services." This definition includes arable farming or agronomy, and horticulture, all terms for the growing of plants, animal husbandry and forestry.

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Agriculture involves the domestication of plants. Data from molecular and archaeological research generated over the past 15 years now makes it clear that agriculture began independently over a much larger area of the globe than was once thought, and included a diverse range of taxa. At least 11 regions of the Old and New World were involved as independent centers of origin, encompassing geographically isolated regions on most continents, but several more have been suggested.The earliest development was around 11,500 years ago separately in both the Fertile crescent and at Chogha Golan in modern-day Iran, where wild barley, wheat and lentils were cultivated and where domesticated forms of wheat appeared about 9800 BC. Early agricultural communities such as Chogha Golan in 10,000 BC along with settlements such as Chogha Bonut (the earliest village in Susiana) in 8000 BCbegan to flourish in and around the Zagros Mountains region in western Iran.There are 7,000-year-old jars of wine excavated in the Zagros Mountains (now on display at the University of Pennsylvania); ruins of 7,000-year-old settlements such as Tepe Sialk are further testament to that. The two main Neolithic Iranian settlements were the Zayandeh River Culture and Ganj Dareh. Around about the same time the earliest known clay vessels and modeled human and animal terracotta figurines were produced at Ganj Dareh, with settlements such as Chogha Mish, dating back to 6800 BC also in western Iran. Ø Independent development of agriculture occurred in northern and southern China, Africa's Sahel, New Guinea, parts of India and several regions of the Americas. Agricultural techniques such as irrigation, crop rotation, and application of fertilizers were developed soon after the Neolithic Revolution but have made significant strides in the past 200 years. The Haber-Bosch metho d for synthesizing ammonium nitrate fer tilizer represented a major breakthrough and allowed crop yields to overcome previous constraints. Ø Civilization was the product of the Agricultural Neolithic Revolution. In the course of history, civilization coincided in space with fertile areas (The Fertile Crescent) and most intensive state formation took place in circumscribed agricultural lands (Carneiro's circumscription theory). The Great Wall of China and the Roman limes demarcated the same northern frontier of the basic (cereal) agriculture. This cereal belt nourished the belt of great civilizations formed in the Axial Age and connected by th e fam ou s S i l k R o a d. Ø A n ci e n t E g yp t ia n s , w ho s e a g r i cu lt u re de p e n de d exclusively on Nile, deified the River, worshiped, and exalted in a great hymn. The Chinese imperial court issued numerous edicts, stating: "Agriculture is the foundation of this Empire." Egyptian, Mesopotamian, Chinese, and Inca Emperors th e m s e l ve s pl owe d ce re mo n ia l fie lds in o r de r t o s how p e r s o n a l ex a mp le t o everyone. Ø Ancient strategists, Chinese Guan Zhong and Shang Yang and Indian Kautilya, drew doctrines linking agriculture with military power. Agriculture defined the limits on how large and for how long an army could be mobilized. Shang Yang called agriculture and war the One. In the vast human pantheon of agricultural deities there are several deities who combined the functions of agriculture and war. Ø In the past century, agriculture has been characterized by increased productivity, the substitution of synthetic fertilizers and pesticides for labor, water pollution, and farm subsidies. In recent years there has been a backlash against the external environmental effects of conventional agriculture, resulting in the organic and sustainable agriculture movements. One of the major forces behind this movement has been the European Union, which first certified organic food in 1991 and began reform of its Common Agricultural Policy (CAP) in 2005 to phase out commodity-linked farm subsidies, also known as decoupling. The growth of organic farming has renewed research in alternative technologies such as integrated pest management and selective breeding. Recent mainstream technological developments include genetically modified food.

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in troduction Ø ask for fo od Ø 57 Cattle are large quadrupedal ungulate mammals with cloven hooves. Most breeds have horns, which can be as large as the Texas Longhorn or small like a scur. Careful genetic selection has allowed polled (hornless) cattle to become widespread. Ø Cattle are ruminants, meaning their digestive system is highly specialized to allow the use of poorly digestible plants a s fo o d . C a ttl e ha v e o n e st o m a ch w it h four compartments, the rumen, reticulum, omasum, and abomasum, with the rumen being the largest compartment. Cattle are known for regurgitating and re-chewing their food, known as "cud" chewing. The re t i c u l u m , t h e s m a l l e s t c o m p a r t m e n t , is known as the "honeycomb". Cattle sometimes consume metal objects which are deposited in the reticulum and irritation from the metal objects causes hardware disease. The omasum's main function is to absorb water and nutrients from the digestible feed. The omasum is known as the "many plies". The abomasum is like the human stomach; this is why it is known as the "true stomach". The cud is then swallowed again and further digested by specialized microorganisms in the rumen. These microbes are primarily responsible for decomposing cellulose and other carbohydrates into volatile fatty acids cattle use as their primary metabolic fuel. The microbes inside the rumen also synthesize amino acids from non-protein nitrogenous sources, such as urea and ammonia. As these microbes reproduce in the rumen, older generations die and their cells continue on through the digestive tract. These cells are then partially digested in the small intestines, allowing cattle to gain a high-quality protein source. These features allow cattle to thrive on grasses and other vegetation. Ø The gestation period for a cow is about nine months long. A newborn calf's size can vary among breeds, but a typical calf weighs between 25 to 45 kg (55 to 99 lb). Adult size and weight vary significantly among breeds and sex. The world record for the heaviest bull was 1,740 kg (3,840 lb), a Chianina named Donetto, when he was exhibited at the Arezzo show in 1955. The heaviest steer was eight-year-old ‘Old Ben’, a Shorthorn/Hereford cross weighing in at 2,140 kg (4,720 lb) in 1910.Steers are generally killed before reaching 750 kg (1,650 lb). Breeding stock may be allowed a longer lifespan, occasionally living as long as 25 years. The oldest recorded cow, Big Bertha, died at the age of 48 in 1993. Ø The weight of adult cattle always depends on the breed. Smaller kinds, such as Dexter and Jersey adults, range between 272 to 454 kg (600 to 1,001 lb). Large Continental breeds, such as Charolais, Marchigiana, Belgian Blue and Chianina, adults range from 635 to 1,134 kg (1,400 to 2,500 lb). British-breeds, such as Hereford, Angus, and Shorthorn, mature between 454 to 907 kg (1,001 to 2,000 lb), occasionally higher, particularly with Angus and Hereford.

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Black Bean Soup w i t h t u r k e y a n d av o c a d o

This soup is hearty and full of protein. You can add and substitute ingredients however you would like. You can make this with or without turkey as well if you’re looking for a vegan option. This soup has enough protein on it’s own without the meat!

2 Red onions, halved 2 tbsp. extra-virgin olive oil 3 medium carrots, cut into large chunks

b l ac k b ea n s o up Set aside half an onion and chop the rest.

4 cloves garlic, smashed

Heat the olive oil in a large skillet over medium-high heat.

1 tbsp. all-purpose flour

Add the chopped onions, carrots and garlic; sprinkle with the flour and cook, stirring, until slightly browned, 5 minutes.

1 lb. dried black turtle beans, picked over, rinsed and drained 1 smoked turkey drumstick (1 3/4 to 2 pounds) 2 tbsp. pickling spice, tied in cheesecloth ¾ tsp. red pepper flakes ½ Kosher salt and freshly ground pepper ½ cup chopped fresh cilantro Sour cream and/or lime wedges, for garnish (optional)

Add 2 tablespoons water and scrape up any browned bits from the pan. Transfer the vegetables and cooking liquid to a slow cooker. Add the beans, turkey drumstick, pickling-spice packet, red pepper flakes and 8 cups water. Cover and cook on low 6 hours. Remove the drumstick and shred the meat; keep warm. Remove about 2 cups beans from the cooker and blend until smooth (or partially blend with an immersion blender). Return the beans and turkey meat to the soup. Season with salt and pepper. Mince the reserved 1/2 onion. Ladle the soup into bowls and top with the cilantro and minced onion. Garnish with sour cream and lime, if desired. Per serving: Calories 487; Fat 12 g (Saturated 3 g); Cholesterol 64 mg; Sodium 936 mg; Carbohydrate 57 g; Fiber 20 g; Protein 8 g

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Vegan Lentil Burgers w i t h s w e e t p o ta t o f r i e s

This dish is protein and vitamin packed, the sweet potato fries will add a crunchy, soft texture to your meal. This dish is slightly heavy on sodium, so if you’re worried about that; swap out some of the seasonings. All the ingredients of this burger are vegan, you are more than welcome to add cheese, mayonaise and other dressings!

¾ cup lentils, rinsed, strained 2¾ low-sodium vegetable broth or water 2 teaspoons extra-virgin olive oil 1 large red onion, half finely chopped and half thinly sliced Juice of 1/2 lemon Kosher salt 8 oz fresh baby spinach 2 large cloves garlic, minced ½ Freshly ground black pepper 1 tsp ground cumin ½ whole-wheat breadcrumbs walnuts, finely chopped 6 whole-grain vegan hamburger buns pepper to taste

l e n t i l b ur g e r Bring the lentils and 1 3/4 cup of the broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, partially cover and simmer until the lentils are fully softened and the liquid is absorbed, about 30 minutes. Transfer to a medium bowl with the remaining 1 tablespoon broth and mash well with a potato masher. Set aside. Heat the oil in a large nonstick skillet over medium heat. Add the chopped onion, lemon juice and 1/4 teaspoon salt and cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, 1 1/2 teaspoons black pepper and cumin and stir until the spinach is wilted, about 3 minutes. Add the spinach mixture, breadcrumbs, walnuts and 3/4 teaspoon salt to the lentils and mix thoroughly. Cover and refrigerate for at least 1 hour or overnight. Preheat the grill to medium-high. Form the mixture into six 4-inch patties and spray with cooking spray on each side. Grill until nice grill marks form, about 3 minutes per side. Place the patties in the buns with the sliced onion and other toppings, as desired, and serve.

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s w e e t p o ta t o f r i e s Olive Oil, for tossing 5 sweet potatoes, peeled and sliced into 1/4-inch long slices, then 1/4-wide inch strips, using a crinkle cut knife (optional) 1 tbsp. House Seasoning (recipe follows) ½ tsp. paprika

Preheat oven to 450 degrees F. Line a sheet tray with parchment. In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with House Seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes.

House Seasoning Let cool 5 to 10 minutes before serving. 1 cup salt ¼ cup black pepper ¼ cup garlic powder

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Edible mushrooms are the fleshy and edible fruit bodies of several species of macrofungi (fungi which bear fruiting structures that are large enough to be seen with the naked eye). They can appear either below ground (hypogeous) or above ground (epigeous) where they may be picked by hand. Edibility may be defined by criteria that include absence of poisonous effects on humans and desirable taste and aroma. Ø Edible mushrooms are consumed for their nutritional value and they are occasionally consumed for their supposed medicinal value. Mushrooms consumed by those practicing folk medicine are known as medicinal mushrooms. While hallucinogenic mushrooms (e.g. psilocybin mushrooms) are occasionally consumed for recreational or religious purposes, they can produce severe nausea and disorientation, and are therefore not commonly considered edible mushrooms. Ø Edible mushrooms include many fungal species that are either harvested wild or cultivated. Easily cultivatable and common wild mushrooms are often available in markets, and those that are more difficult to obtain (such as the prized truffle and matsutake) may be collected on a smaller scale by private gatherers. Some preparations may render certain poisonous mushrooms fit for consumption. Ø Before assuming that any wild mushroom is edible, it should be identified. Accurate determination and proper identification of a species is the only safe way to ensure edibility, and the only safeguard against possible accident. Some mushrooms that are edible for most people can cause allergic reactions in some individuals, and old or improperly stored specimens can cause food poisoning. Great care should therefore be taken when eating any fungus for the first time, and only small quantities should be consumed in case of individual allergies. Deadly poisonous mushrooms that are frequently confused with edible mushrooms and responsible for many fatal poisonings include several species of the Amanita genus, in particular, Amanita phalloides, the death cap. It is therefore better to eat only a few, easily recognizable, species, than to experiment indiscriminately. Moreover, even species of mushrooms that are normally edible may be dangerous, as mushrooms growing in polluted locations can accumulate pollutants such as heavy metals.

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Turkey Tacos w i t h c i l a n t ro a n d ta ba s c o

These turkey tacos are probably the most customizeable things you could create. Feel free to add your own toppings, cheese, and twists on the spices of the recipe. This recipe makes eight tacos, perfect for dinner or a small get together, and can be easily divided or multiplied to create more or less.

4 tbsp olive oil 12 oz ground turkey meat (light meat) 1 medium poblano pepper, seeded and diced 1 medium zucchini, diced ½ medium Vidalia onion, finely chopped 1 heaping tablespoon chili powder 2 tsp ground cumin 2 tsp paprika Kosher salt and freshly ground black pepper 1 plum tomato, chopped ¾ cup chicken stock 8 soft taco shells pepper to taste

t u r k e y ta c o s Preheat the oven to 350 degrees F. Heat 2 tablespoons of the olive oil in a large nonstick skillet over medium-high heat. Add the turkey and cook, while stirring and breaking up the meat with the back of a wooden spoon, until browned, about 3 minutes. Stir in the peppers, zucchini and onions, and saute until the veggies have started to soften, about 5 minutes more. Sprinkle the meat with the chili powder, cumin and paprika and give a good seasoning of salt and pepper; cook until fragrant. Stir in the chopped tomatoes and cook until the tomatoes have broken down and are soft, about 2 minutes more. Add the chicken broth and simmer lightly until the sauce is thickened and all the vegetables are tender, about 15 minutes. Add 1 to 2 tablespoons olive oil to a small bowl and season with a pinch of salt. Lightly brush both sides of the tortilla shells with the olive oil. Carefully place each tortilla shell over two bars of the oven rack. Bake until crisp, 8 to 10 minutes. Remove the shells with tongs after they are baked. Serve the warm taco shells filled with the turkey veggie filling and topped with lettuce, cheese, avocado, tomatoes, radishes and sour cream.

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Veggie Burger w i t h m u s h ro o m s

Veggie burgers can be made with chickpeas, black beans, white beans, potatoes, lentils, and pretty much any other vegetable that can be mashed and formed into a patty. And made right, they're delicious—but fragile. Even with binders like breadcrumbs, oats, egg whites, or farina, veggie burger patties tend to be delicate things that don't fare well on the grill. Unless you're using whole portobello mushrooms as the "patties," you're likely to have more success cooking your veggie burgers on the stovetop or under the broiler, then flipping them very carefully when the time comes.

1 15 -ounce can kidney beans, drained and rinsed 1 small red onion, shredded and squeezed dry ¹/³ cup chopped walnuts 1 small carrot, finely diced 1 cup plain or whole-wheat breadcrumbs 2 scallions, white and green parts, finely chopped 2 tbsp chopped fresh parsley 2 tsp Worcestershire Kosher salt and freshly ground pepper 3 tbsp extra-virgin olive oil 3 cups mushrooms, sliced 4 buns of choice, split and toasted Mayonnaise and/or mustard, for garnish Baby spinach or arugula, for garnish

b l a c k b e a n pa t t y Smash the beans in a bowl with a potato masher or fork until slightly chunky. Add the onion, walnuts, carrot, 1/2 cup breadcrumbs, scallions, parsley and 1 teaspoon Worcestershire sauce. Season with salt and pepper and mix with your hands until combined. Spread the remaining 1/2 cup breadcrumbs on a plate. Form the bean mixture into 4 patties; lightly coat with the breadcrumbs, shaking off any excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and slightly crisp, 2 to 3 minutes per side. Transfer the burgers to a plate. Heat the remaining 1 tablespoon oil in the same skillet over medium heat. Add the mushrooms and the remaining 1 teaspoon Worcestershire sauce; season with salt and pepper and cook until the mushrooms are slightly wilted, 3 to 4 minutes. Serve the burgers on buns with mayonnaise and/or mustard, baby greens and mushrooms.

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index

c d e h

Almond Albatross Acronymous Ambulation Archaistic Appointor Academicals Actor Amrita Airwash Astrocyte Acrostical Avocado

27, 56 32 43 45 64 69 28 54 11, 58, 64 12 23 43 20

Black Beans Bambara Beryllium Breviary Brasil Breaststroke Brown Rice Burger

23 45 65 26, 46 15 13 34 23

Cod Capillary Championship Centaurian Charitableness Cistic

2 12 14 45 06 28, 44, 58

Discriminate Dormitory Dialectic Dogmatization Diesel

50 09 34 23 12

Eggs Ethnographically Enumerably Esprit Ebullition Ecosystem

17 29, 64 45 34 21 44

Hard-Boiled Hydrophilous Haemocytometer Humdrumness Horace Hagfishes

32 45 34 54 65 23

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k l m s t v w

Kitchen Kalispel Kite Kilovolt Kingfish Kerby

12 32 46 27 18 23

Lentils Land

21 20

Mushrooms Mayan Milldam Misery Misknew Meslin

54 65 22 55 33 12

Salmon Sea Skillet Slow-Cooker' Soup

18 47 30 19 26

Taco Tomato Turkey

18 59 30

Veggie Vulture Van Variform Vamose Vinca

17 54 32 12 54 12

Walnut Whitefish Wok

13 26 39

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Typeface Header text set in Aleo Body text set in Avenir LT STD designed by Adrien Frutiger Software Abode Creative Cloud, InDesign, Illustrator Paper Moab Entrada 190gsm & 300gsm. Natural. Printing and Binding Printing: Rachel Shrader Binding: EcoCopy, San Francisco, CA Publisher Crown Publishing, NY Designer Rachel Shrader About the Project This is a student project only. No part of this book or any other part of the project was produced for commercial use.