Food De Jour A Guide To Healthy Eating
Pork recipes
What are GMOs
Smoothies
GMO's Engineered Foods with GMO
Losing Belly Fat Healthy Foods Choices HEALTHY EATING
|
The Plant Food Diet BY: CHEF ERNIE
|
VOL ONE
Contents In This Issue
From Ernest Contreras
The Plant food Diet What Are GMO's Foods with GMO How are GMO Engineered Healthy Food Choices Losing Belly fat
HMM Pork recipes Oriental Pork Recipes
Smoothies for good health
Chef Ernie as I been called for many years wish to convey my thoughts on GMO's I hope you are aware of this issue, please take my articles seriously as they are results of many hours of research, I will be care full as to not upset anyone. But this is my first of many issues which will improve as I produce them in the future more recipes and chefs tips and food facts. Please take the time to visit my blog https://bloggingwithchefernie.com
Plant Food Diet? A plant based diet is when you consume mainly fruits, vegetables, legumes, whole grains and, with little to no consumption of meat, dairy products and eggs, nor highly refined foods such as bleached flour, refined sugar and oil. This diet aims to only consume healthy ingredients.note the above says little or no meat, many people after being on this diet decide to not eat meat if you lose it sometime go for it but remember moderation.
A plant-based, whole food diet does not only consist of consuming plants, but rather relies on starches, legumes and whole grains as the main source of calorie intake and energy. This diet also centers on the notion of forgoing a single-nutrient mentality towards food items -for example, eating bananas as a source of potassium -- and instead adopting a more holistic outlook that encourages variety in meal choices. Superfoods
Blogging with chef Ernie
Chinese Veggies
What are GMO's A genetically modified organism (GMO) is any organism whose genetic material has been altered using genetic engineering techniques (i.e., a genetically engineered organism). GMO's are used to produce many medications and genetically modified foods and are widely used in scientific research and the production of other goods. The term GMO is very close to the technical legal term, 'living modified organism', defined in the Cartagena Protocol on Biosafety, which regulates international trade in living GMOs (specifically, "any living organism that possesses a novel combination of genetic material obtained through the use of modern biotechnology"). A more specifically defined type of GMO is a "transgenic organism." This is an organism whose genetic makeup has been altered by the addition of genetic material from an unrelated organism. This should not be confused with the more general way in which "GMO" is used to classify genetically altered organisms, as typically GMOs are organisms whose genetic makeup has been altered without the addition of genetic material from an unrelated organism. The first genetically modified mouse was created in 1974, and the first plant was produced in 1983
The Foods to Eat
Foods From GMO's Infant formula Salad dressing Bread Cereal Hamburgers hotdogs Margarine Mayonnaise Crackers Cookies Chocolate Candy Fried food Chips Veggie burgers Meat substitutes Ice cream
Tofu Tamari and Soy sauce Soy cheese Tomato sauce Protein powder Baking powder Any sugar not 100% Cane Confectioner’s glaze Alcohol Vanilla corn syrup) Peanut butter Enriched flour Pasta Malt White vinegar Corn seed Soy products
What foods are GM? Currently commercialized GM crops in the U.S. include soy (94%), cotton (90%), canola (90%), sugar beets (95%), corn (88%), Hawaiian papaya (more than 50%), zucchini and yellow squash (over 24,000 acres). Products derived from the above, including oils from all four, soy protein, soy lecithin, cornstarch, corn syrup and high fructose corn syrup among others. There are also many “invisible ingredients,” derived from GM crops that are not obviously from corn or soy.
Read about How GMO's are engineered What is a gene? Every plant and animal is made of cells, each of which has a center called a nucleus. Inside every nucleus there are strings of DNA, half of which is normally inherited from the mother and half from the father. Short sequences of DNA are called genes. These genes operate in complex networks that are finely regulated to enable the processes of living organisms to happen in the right place and at the right time. How is genetic engineering done?Because living organisms have natural barriers to protect themselves against the introduction of DNA from a different species, genetic engineers must force the DNA from one organism into another. Their methods include: Using viruses or bacteria to “infect” animal or plant cells with the new DNA.Coating DNA onto tiny metal pellets, and firing it with a special gun into the cells.Injecting the new DNA into fertilized eggs with a very fine needle.Using electric shocks to create holes in the membrane covering sperm, and then forcing the new DNA into the sperm through these holes.
Is genetic engineering precise? The technology of genetic engineering is currently very crude. It is not possible to insert a new gene with any accuracy, and the transfer of new genes can disrupt the finely controlled network of DNA in an organism.Current understanding of the way in which DNA works is extremely limited, and any change to the DNA of an organism at any point can have side effects that are impossible to predict or control. The new gene could, for example, alter chemical reactions within the cell or disturb cell functions. This could lead to instability, the creation of new toxins or allergens, and changes in nutritional value. But haven’t growers been grafting trees, breeding animals, and hybridizing seeds for years?
Genetic engineering is completely different from traditional breeding and carries unique risks. In traditional breeding it is possible to mate a pig with another pig to get a new variety, but is not possible to mate a pig with a potato or a mouse. Even when species that may seem to be closely related do succeed in breeding, the offspring are usually infertile—a horse, for example, can mate with a donkey, but the offspring (a mule) is sterile.With genetic engineering, scientists can breach species barriers set up by nature. For example, they have spliced fish genes into tomatoes. The results are plants (or animals) with traits that would be virtually impossible to obtain with natural processes, such as crossbreeding or grafting.
Healthy Food Choices Eating healthy is something we all would like to do, although it can be hard. In order to eat healthy, you must first make the right food choices. Eating healthy is all about what you eat, which makes the choices very crucial to your results. Grains You should consume 6 ounces of grains per day. To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta. You can get an ounce of grains in a single slice of bread, or 1 cut of cereal. Vegetables These should be varied, as you should eat 2 1/2 cups of them each day. You should start eating more of the dark vegetables, such as broccoli and spinach. Carrots and sweet potatoes are good as well. You should also eat more dry beans such as peas, pinto beans, kidney beans. 1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories.If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy. 2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant. 3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging. 4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits. 5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue. 6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids.You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few. 7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C.Peppers range from ild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes. 8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives. 9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store. 10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk,yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.
Losing Belly Fat The hardest type of fat to lose is belly fat. But, it’s the most important fat to lose. Belly fat can be a sign of poor cardiovascular health and can signify (years before it happens) potential onset of diabetes, heart attack and even colon cancer. Getting belly fat under control is of utmost importance. Thankfully, due to science we know more than ever about belly fat and why we have it.
Avoid Processed Foods Whether it’s “diet food” or out and out “bad” food, it’s best to avoid processed food of all kinds. Sticking as close to nature as possible to get the nutrient-dense foods that your body needs will do a lot to help you because your body will be getting the vitamins and minerals it needs to repair itself. Think low calorie, high nutrition. You can eat a larger volume of food when you seek to limit processed foods and stick to whole foods.
Turkey Spinach Patties Ingredients: 12 oz ground turkey 1 small box frozen spinach ½ cup diced onion, optional ½ cup diced celery ½ tsp poultry seasoning 1 tsp garlic salt ½ tsp black pepper ¼ cup sunflower seeds Breadcrumbs Directions: Thaw and drain the spinach squeezing out the excess moisture. Mix the turkey, spinach, sunflower seeds and seasonings together. Add enough breadcrumbs to make the mixture hold together. Divide into patties & fry, bake or grill until desired temperture Serve on a bun or perhaps over rice.
Losing Belly Fat
Drink Plenty of Water The truth is the only beverage that anyone should be drinking is water, and some green tea (assuming you can have the caffeine). Don’t drink fruit juice or soda (diet or not) and limit alcoholic beverages. Instead, drink fresh filtered water, about eight glasses per day. If you feel the need for something sweet, eat fruit - don’t drink it. Do Aerobic Exercise Aerobic exercise will not only help you lose weight, combat stress, and burn calories, but it is also very good for your cardiovascular system. Since belly fat plays havoc on the cardiovascular system, it’s important to find a way to improve your heart health. The only way to truly burn fat is also through aerobic exercise. Eat Regularly Eat your largest meal in the morning and eat less as the day progresses. Your last meal of the day be your lightest. There are some theories about eating only during daylight but this is usually very hard to do in today’s busy life that women live with work, kids, family, volunteering and more.
The Cortisol Connection In women there is thought to be a connection between cortisol levels and waist circumference. The stress many women have in their lives tends to make them produce more cortisol which tends to force them to store extra fat around their bellies. This is the “muffin top” or even “beer bellies” that you often see in otherwise thin women. Reduce Stress It is critical that women with excess belly fat find ways to reduce their stress levels. One way to do that is to find ways to get some “me” time through exercise or other stress reducers. Some people have gotten some results by adding a restorative supplement, which is an ingredient found in red wine, grapes, cherries and cranberries. It helps reduce stress, increases motivation and sometimes gives a boost of energy not unlike caffeine.
Honey Dijon Pork Chops The best part of this recipe is the thick, sweet sauce with a kick made with honey and dijon mustard. Try them with potato wedges and green beans for a very hearty meal. Prep time: 5 minutes Cooking time: 20 minutes Makes: 4 servings Ingredients 4 center-cut pork chops, bone-in salt and pepper 2 teaspoons olive oil 1/3 cup honey 1/4 cup dijon mustard 2 cups white wine (cooking wine works fine) Directions 1. Heat oil in a large nonstick pan over med high heat. 2. Add a light coating of salt and pepper to pork chops. 3. Add pork chops to pan, cook until browned on each side (approx. 4 min each side). 4. Remove pork chops from pan and set aside. 5. Add honey, mustard and wine to pan. 6. Bring to a low boil for 2 minutes. 7. Put pork chops back into pan with sauce. 8. Reduce heat, simmer for 5 minutes. 9. Turn pork, simmer another 5 minutes, or until pork is cooked and no longer pink. 10. Serve pork chops with sauce drizzled on top.
Marinade for grilled chops 4 pork loin chops (8 oz. each) 1" thick 1 1/2 c. apple cider 1/4 c. lemon juice 1/4 c. soy sauce 2 tbsp. honey 1 clove garlic, minced 1/4 tsp. pepper Combine all ingredients mix well. Place chops in a shallow dish pour marinade over chops. Cover refrigerate overnight, turning meat occasionally. Remove pork chops from marinade. Place on grill approximately 6 inches above low to medium coals. Grill for 40 to 50 minutes, turning and basting with marinade every 10 to 15 minutes. Makes 4 servings.
Garlic-Basil Grilled Pork Chops This is a very simple way to prepare pork chops on the grill with fresh basil with garlic really adds a delicious flavor. Prep time: 5 minutes Cooking time: 12 minutes Time Saving Tips: You could use bottled, minced garlic with this recipe, but I'd recommend fresh garlic - it's very easy to mince a clove quickly. Makes: 4 servings Ingredients 1 pound pork loin chops, 1-inch thick (4 chops) 1-2 cloves chopped garlic 8 large basil leaves Salt and pepper 2 tablespoons olive oil Directions 1. Press garlic into both sides of chops. Sprinkle lightly with salt and pepper. 2. Press basil leaf into each side of 4 chops. Brush with olive oil. 3. Spray grill rack with nonstick cooking spray preheat. Add pork chops; cook approximately 5-7 minutes on each side, or until meat is lightly browned and no longer pink inside.Suggested Sides Boiled baby red potatoes, steamed green beans.
Sweet and Sour Pork Kabobs Here's a simple, tasty recipe for the grill! Prep time: 18 minutes Cooking time: 8 minutes Time Saving Tips: It will help your prep time if you get your pork cut into the 1-inch chunks at the meat counter. The carrots and peppers are very quick to clean and chop. Also, feel free to use bottled, minced garlic with this recipe. Ingredients 1 8-ounce can pineapple slices 2 medium carrots, 1-inch diagonally sliced 1/4 cup red wine vinegar 1 tablespoon canola oil 1 tablespoon soy sauce 1 teaspoon sugar 1 clove minced garlic 12 ounces lean pork, cut into 1-inch pieces 1 1/2 teaspoons cornstarch 1 green bell pepper, cut into 1-inch chunks 1 red bell pepper, cut into 1-inch chunks Directions 1. Add carrots to boiling water in a saucepan cover pan; cook 7-8 minutes,or until crisp-tender. 2. Drain pineapple, reserving juice. Cut into quarters. 3. In saucepan, combine reserved pineapple juice with vinegar, oil, soy sauce, sugar, garlic and cornstarch. Cook, stirring constantly until mixture becomes bubbly and thickened. Then cook another 1-2 minutes, continuing to stir. 4. Gather four 12-inch skewers. Thread on carrots, pineapple, peppers and pork, leaving a little space between each piece. 5. Place on medium hot grill, cook uncovered for 8-12 minutes, or until pork is no longer pink. During cooking brush with sauce turn occasionally. Broiler directions: broil 4-6 inches away from heat for approximately 15-18 minutes. Brush with sauce and turn a few times during cooking. Suggested Side Dishes Brown rice Steamed broccoli Add a little bit of body text
Asian Pork Tenderloin Light and tasty! This is packed with flavor. You'll NEVER guess that you're eating healthy! Prep time: 5 minutes Cooking time: 45 minutes Time Saving Tips: If time is a significant factor, use bottled, minced garlic and ginger root. But, if you can take a couple minutes to mince them fresh, you'll get an even better taste. Also, before measuring honey and molasses, spray measuring spoon with cooking spray and they will just slide right out instead of sticking. Makes: 6 servings 1 1/2 lbs pork tenderloin 1 teaspoon honey 1 teaspoon molasses 2 cloves garlic, minced 1 teaspoon minced fresh ginger root 1 teaspoon light soy sauce 1/2 teaspoon sesame oil 1 teaspoon sesame seeds 2 teaspoons sliced green onions Directions 1. Preheat oven to 425 degrees. 2. Remove all visible fat from pork; place in a shallow baking pan. 3. In a small bowl, whisk together remaining ingredients except sesame seeds and onions. 4. Brush honey mixture over pork; sprinkle with sesame seeds. 5. Bake uncovered for 45 minutes (or until meat thermometer reads 160 degrees F). 6. To serve, slice thinly and garnish with green onions. Suggested Side Dishes To complete a very healthy meal, add cooked brown rice (which is tastiest by cooking in chicken both instead of water and adding some seasonings like green onions, garlic and soy sauce) and steamed vegetables. A combination of broccoli, red pepper and mushrooms would be nice. Add a little bit of body text
Smoothies for good health and Energy What is the Best Fruit for Tangy Tomato Smoothie Smoothies? 2 tomatoes, chopped 1 cup tomato juice juice of ½ lemon 3 basil leaves 1 cup crushed ice Pour the tomato lemon juice, and basil leaves into the blender. Blend until smooth, then add the chopped tomatoes and crushed ice, and blend again. This is a great refreshing smoothie that fights cancer! Tomatoes are filled with lycopene, a natural anti-cancer component. Pear Kale Smoothie ½ cup green grapes, peeled ½ orange, peeled ½ pear, chopped 1 banana, chopped into bite size chunks or smaller ½ cup kale 1 cup water 2 ice cubes Put the water, grapes, orange, and kale into the blender. Blend on low speed for 60 seconds. Add the pear, banana, and ice cubes, and blend again until smooth. Banana Lettuce Smoothie 1 banana, chopped into bite size chunks or smaller 2 oranges, peeled and quartered 4 lettuce leaves 1 cup crushed ice ½ cup water Put the water, banana, and lettuce leaves into the blender. Blend on low speed for 60 seconds. Add the oranges and crushed ice, and blend until smooth. Apple Surprise 1 apple, cored and chopped 1 pear, cored and chopped 1 cup spinach, chopped 1 banana, cut into bite size chunks or smaller 1 cup chilled walnut milk ½ cup crushed ice Put the walnut milk, spinach, and apple into the blender. Blend on low for 60 seconds. Add the pear, and blend on low for 30 seconds. Add the banana and crushed ice, and blend until smooth.
Fruit smoothie drinks are fun to make and fun to drink. Both kids and adults alike love to have them. There is just something about fruits and smoothies that make it a perfect, delicious combination that is guilt-less as well. Actually, there is no such thing. All fruits, regardless of sweetness, sourness, color, price or country of origin, can be made into a smoothie drink. It all boils down to the benefits garnered from the fruit.
Oranges are a popular fruit, both for juices and smoothies. It’s nutritious as it is delicious. Oranges are an excellent source of vitamin C (which is also said to heal wounds much faster; hence an “orange diet” after a major surgery). Aside from that, oranges also have betacarotene (a powerful antioxidant that protects cells from being damaged), folic acid (helps in brain development), magnesium (maintains a normal blood pressure), potassium (maintains your body’s electrolyte imbalance), vitamin B6, thiamine, and calcium. Strawberries are another top favorite. Armed with vitamin C, it also has antioxidants, vitamin K (which is necessary for the proteins that help blood clotting), manganese, folic acid, riboflavin (or also known as vitamin B2, which is important for body growth and red blood cell production; also helps in releasing and converting energy from carbohydrates), potassium, B vitamins (such as vitamins B5 and B6), copper, magnesium and omega-3 fatty acids. Bananas can be made into smoothies and taken as is, or can be combined with other fruits. It provides additional texture and thickness to the drink, and also gives a natural sweetness so that you really don’t need to add some more sugar to your mix, especially if you just used an almost-overripe banana. As for its benefits, it has carbohydrates, vitamin A, iron, phosphorus and potassium (keeps your electrolytes in balance and helps the body’s circulatory system deliver fresh oxygen to the brain). Also, bananas contain tryptophan, a substance that makes a person happier than normal. Sometimes, the beauty and delish of a smoothie lies in its sheer simplicity. There are a lot of fruits out there, but with these three simple and common fruits, you just know that you can never go wrong. To explore the variety of smoothie recipes that makes use of these fruits and more, grab a recipe book, like “Sensational Smoothies: Drink Your Way To Health Deliciously” and start mixing! If you are on the look out for amazing diet smoothie recipes, do check out “Sensational Smoothies: Drink Your Way To Health Deliciously”. This amazing e-book contains over 180 smoothie recipes designed to keep you fit and happy. The recipes featured are kitchen tested and have been certified to taste as good as they are healthy. Learn more about it here:
Introducing
La Pina I first discovered LaPina on Face book She is by far the most impressive home chef. Her recipes mostly hispanic are as authentic as they come, with her permission I am posting a couple images and link them to her Blog where you can browse and get her recipes I am sure you will be as impressed as I am, you cannot get better recipes on Mexican dishes anywhere on The internet. I solute her for her professionalism her skills,and her continued contribution to our craft. Thank You Pina and much success in your Passion.
Please Visit La Pina Here. http://bit.ly/2qGg38G http://pinaenlacocina.com