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The Cook Book Morimoto, perhaps better known as Iron Chef Morimoto, brings his experience from competing in Kitchen Stadium and overseeing a group of international restaurants to this collection of geared toward family meals. More importantly, he brings an approach that demystifies Japanese cuisine. As he notes in the introduction, many dishes “might take years of training to produce at the highest level, but they require only a little know-how to become tasty, satisfying dinners.” At times, he seems to be carrying a rice chip on his shoulder, accusing his Western friends of underappreciating soup and claiming that the Japanese have undeniable gastronomic superiority over French and Chinese cuisine, but it’s hard to argue that he’s wrong, given the flavorful dishes he creates with relatively simple
ingredients. The basic fish and kelp stock called dashi plays a central role in a pork cutlet and egg rice bowl, Japanese-style beef stew, and chilled udon noodles with scallions and ginger. Soups, stir-fry, and noodles each have their own chapter and a section on the underappreciated art of simmering features fish simmered with sake, soy sauce, and sugar, as well as slow-cooked pork belly with beer-teriyaki glaze. The 177 color photos range from utilitarian instruction on flipping a Japanese omelet to an artistic interpretation of rice grains clustered in the hand of the chef.
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MICHAEL LUONG EXECUTIVE CHEF Much of what you’re looking for in your new Executive Chef won’t be on his or her resume. These interview questions are written to help you evaluate important attributes, such as leadership skills, resourcefulness, and business savvy. A seasoned chef should be able to build, train and supervise a team of cooks, establish relationships with food vendors, and design a menu that factors in the cost and availability of ingredients. Chefs are responsible for hiring their own team and purchasing ingredients, so they should keep a close eye on the budget and make adjustments if necessary. Above all, a restaurant is a hospitality environment, and the chef you hire should be highly involved in creating a positive experience for your customers. Questions such as “how would you handle special diets?” or “how would you deal with a disappointed customer?” will tell you a lot about a candidate’s willingness to provide a high level of customer service.
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Food sources 10
Food Sources of 5 Important Nutrients for Vegetarians No matter which category of vegetarian you fall into, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds.
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Definition of Fast Foods Fast foods are characterized as quick, easily accessible and cheap alternatives to homecooked meals, according to the National Institutes of Health (NIH). They also tend to be high in saturated fat, sugar, salt and calories.
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Food Sources of 5 Important Nutrients for Vegetarians No matter which category of vegetarian you fall into, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds. Using the MyPlate tips for vegetarians can help you make sure you are meeting your nutritional needs each day. Calcium Vegetarians should consume a variety of calcium sources in order to meet daily requirements. Dairy products are a rich source of calcium. If your diet does not include dairy products, calcium can be obtained from some plantbased foods, but the amount of calcium that the body can absorb from these foods varies. Here is a list of vegetarian-friendly sources of calcium: • • • • • • • • •
Low-fat or fat-free milk, yogurt and cheese Fortified plant-based milks such as soy or almond Fortified ready-to-eat cereals Calcium-fortified juice Calcium-set tofu Some leafy green vegetables including collard greens, turnip greens and kale Broccoli Beans including soybeans, chickpeas and black beans Almonds and almond butte
Iron
Vegetarians should consume a variety of iron sources to meet daily requirements. Consuming a good source of vitamin C (citrus
fruits, orange juice, tomatoes) at each meal increases iron absorption.
Sources include: • • • • • •
Fortified breakfast cereals Soybeans Some dark leafy greens including spinach and chard Beans Eggs Protein
Protein is found in most plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day.
Vegetarian sources of protein include: • • • • • • •
Legumes such as beans, peas and lentils Whole grains Soy products Nuts and nut butters Dairy products Eggs Vitamin B12
B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not
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a concern for vegetarians who eat some dairy products or eggs. Vegans, however, need to supplement their diet by choosing foods fortified with vitamin B12 or by taking a vitamin B12 (cobalamin) supplement.
Vegetarian sources of B12 include: •
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Vitamin B12-fortified foods including nutritional yeast, soy milk, meat analogs and ready-to-eat cereals (be sure to check the label). Dairy products Eggs Vitamin D
Few foods are naturally high in vitamin D, but many dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis should discuss the need to take a vitamin D supplement with their health care provider.
Vegetarian sources of vitamin D include: • •
Eggs Vitamin D-fortified soy milk, cow‘s milk, orange juice and ready-to-eat cereals
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Definition of Fast Foods Fast foods are characterized as quick, easily accessible and cheap alternatives to home-cooked meals, according to the National Institutes of Health (NIH). They also tend to be high in saturated fat, sugar, salt and calories. According to the NIH, many fast food chains have responded to growing public awareness about nutrition by offering some food that is lower in fat and calories than their normal fare. Saving Time
Many people are in a hurry, which usually leaves little time to shop for and prepare meals in the same manner as their parents or grandparents might have done. Fast food outlets, a number of which offer drive-through service, fulfill a need for today’s often overscheduled society.
Improved Nutritional Value
According to the NIH, in an effort to meet the needs of more nutrition-conscience consumers, some fast food restaurants have salad bars, whole grain buns, grilled chicken and lean meats. In addition, a number of fast food restaurants will provide an information sheet on the nutritional content of the food on their menu. Despite the strides by some fast food eateries to offer a healthier menu, the NIH says many fast foods are still cooked with a large amount of oil and butter. In general, fast food restaurants are not inclined to include fruits and vegetables in their menus. The NIH says people with heart disease, high blood pressure and diabetes must use caution when eating fast food because it tends to be high in fat, sugar and sodium.
Fast Food Tips
According to the American Heart Association (AHA), fast food can be good for the heart with a little planning and the willpower to see it through. The AHA recommends skipping „value“ meals as well as the extras such as double meat, bacon and french fries. You can improve the nutritional value of a fast food meal by requesting a wheat bun and holding the mayonnaise and sauces.
Fast Food vs. Homemade
According to the the Mayo Clinic, a fast food burger was compared to a homemade burger by the USDA National Nutrient Database for Standard Reference. The report determined a negligible difference in nutritional value and calories. A 3-1/2 oz. fast food ground beef burger on white bread with ketchup, mustard, onions and pickles was 248 calories. In comparison, a 4-1/2 oz. homemade lean ground beef burger on a wheat bun with the condiments of your choice was 301 calories. The homemade burger was slightly larger and cost only a few cents less than the fast food variety.
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Despite the strides by some fast food eateries to offer a healthier menu, the NIH says many fast foods are still cooked with a large amount of oil and butter
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