Healthy Foods Recipes Definition
Source : Google.com.pk
Grains, including those with clever labelling like “all-natural”, “low-fat”, “high-fibre” and “wholegrain”. There is no substantial evidence that proves we need to consume grains to be healthy. In fact, humans lived happily and healthfully without grains for nearly three million years before the advent of agriculture, so it’s not unreasonable to suspect that politics, economics and money have more influence over what we’re urged to eat for optimal health than does nutritional science. Cereals are exceedingly cheap to produce and highly profitable; also, grains are used by the feedlot industry to fatten cattle. There is abundant scientific evidence grains are detrimental to our health and lead to obesity and other illnesses; gluten, for example, is believed to be potentially an initiating or exacerbating factor in the roughly 100 autoimmune diseases recognised, with autoimmunity as a whole recognised to be the third leading cause of morbidity and mortality in the industrialised world. Recent studies have shown a 400 per cent increase in coeliac disease — the best-known autoimmune disease caused by gluten intolerance — during the past 50 years.
Soy, non-fermented. There is no solid evidence that consuming non-fermented soy products improves health. In fact, there’s a mountain of evidence that suggests quite the opposite. The only comparatively safe soy includes organic and non-GMO fermented forms such as miso, natto and tempeh, but it’s important not to over-consume even these soy products — we use them every once in a while in certain dishes.
Sugar, i ncluding natural sugars in fruit juice and artificial sweeteners. When I was younger I used to love a freshly squeezed fruit juice until I realised it was doing me more harm than good. Excess sugar, whether from naturally sweet sources or the nasty refined stuff, causes you to gain weight, accelerates the ageing process, is addictive (apparently more so than cocaine) and has a cumulative effect, meaning it builds up in our systems over time and causes numerous mental and physical disorders and disease, including one of our biggest killers, type 2 diabetes. So, needless to say, my family avoids everything from muesli bars, biscuits, sauces, cakes and anything processed and packaged in favour of making our own sauces, dressings and treats (for special occasions) using sweeteners like green powdered stevia (not the processed stevia that looks like sugar), raw honey and pure maple syrup. I never use artificial sweeteners but I thought it wise to mention them because, despite the weight of scientific evidence proving artificial sweeteners (including aspartame, sucralose, saccharin, acesulfame) unfit for human consumption, they still line the shelves of our supermarkets and are offered at cafes and restaurants. Interestingly there’s also numerous studies showing that artificial sweeteners cause increased hunger and greater weight gain than does sugar.
‘Toxic’ oils, canola, cottonseed, soybean, sunflower, corn, safflower, rice-bran and grapeseed, and margarine. Hydrogenated seed and so-called vegetable oils such as canola, cottonseed, soybean, sunflower, corn, safflower, rice-bran and grapeseed oil as well as margarine and vegetable shortenings don’t deserve to be anywhere near your pantry or fridge. These oils are especially prone to rancidity (oxidisation), cause mutagenic and atherogenic changes in the body and also can contribute to premature ageing and many inflammatory processes. Unfortunately, this category of oils forms the basis of many everyday foods such as margarine, fried food (including “oven fry” products), biscuits, breads and most supposedly “heart healthy” products. We cook with coconut oil, or animal fats like lard and tallow from humanely raised, pastured animals, and we use moderate amounts of expeller-pressed virgin olive oil for pouring on salads after the cooking process.
Dairy. Most people don’t retain the ability to digest milk after infancy and most dairy is not at all critical for good health. Contrary to mainstream recommendations, drinking milk and eating lots of dairy products are not the answers to reversing or preventing osteoporosis; in fact processed dairy foods such as low-fat, ultra-pasteurised milk, most cheeses and low-fat, flavoured yoghurts high in sugar are almost completely devoid of nutrients and should be avoided. If you are one of the lucky few who can tolerate dairy, certain forms from grass-fed cows can be a nutrient-dense addition to your diet. No one in our home (partner Nicola, children Chilli and Indii) can digest dairy including butter without ill-effects so we make our own almond milk or use creamy organic coconut milk (but watch out for hidden nasties and choose BPA-free cans).
Meat from grain-fed, feedlot-raised animals and battery farmed eggs. Choosing to consume meat or eggs from animals that have lived a miserable, unnatural life is unethical and also bad for your health. Factory farming is one of humanity’s greatest blunders on so many levels and failing to understand the fact we are what our animals eat (grains, soy, hormones, antibiotics, herbicides, pesticides and more) is a sad reflection of our ignorance about the source of our food. A paleo diet is often mistakenly assumed to be based on meat when in fact the meat portions are modest compared with the regular Australian diet. My family and I eat small quantities of quality meat which is always free-range, 100 per cent pasture fed and locally sourced from our good friends at GRUB butchery in Sydney.
SIX FOODS WE ALWAYS HAVE AT HOME
Seasonal, organic, fibrous vegetables. We eat a variety of seasonal vegetables every day and they always take up more room on our plates than anything else. We cook them in a number of different ways, but slow cooking them in homemade bone broth is by far our favourite.
Organic, free-range, 100% pasteurised meat, poultry and eggs. We eat a modest amount of protein, but we tend to choose fatty cuts of meat like pork belly and ribs and also offal like liver and heart too. We prefer long slow cooking methods for cooking meat to get the most nutritional value. We also eat wild caught seafood from unpolluted waters.
Fermented-cultured vegetables. Fermented vegetables are a powerhouse of nutrients and natural probiotics that have been used throughout many different cuisines for centuries. They are an extremely nutrient-dense addition to the diet and yummy too.
Fresh and dried herbs and spices. Herbs and spices are a chef’s best friend to create outstanding flavour and they’re also natural medicines. We grow our own herbs and use them in every meal. Herbs and spice have medicinal qualities such as anti-inflammatory, antibacterial, antifungal and antioxidant.
Nuts and seeds. We like to soak nuts and make nut milks to add to a ran ge of different dishes and to herbal teas. We use nuts in baking, smoothies, salads, and as snacks.
We Have Preparation and Cooking Times of 30 Minutes or Less
The majority of recipes we offer can be both prepared and cooked in 30 minutes or less, from start to finish. A number of them can also be prepared ahead of time and enjoyed later. So you can prepare more than what is needed for a single meal. Then you can use the additional amount the next day or when time is short, with little or no additional preparation time required.
Our Recipes Allow Flexibility and Adjustments
We realize that if our recipes are going to fit your individual tastes, schedule and lifestyle, they can't just dictate exactly which ingredients you need and the exact amount of each one to use. So for example, if a recipe calls for a variety of vegetables, and you're missing one, or want to add even more varieties, or somewhat different quantities, you're free to do so and still produce a good tasting, healthy meal. You also have the flexibility of deciding whether you want a vegetarian dish or not. And once you've tried a recipe, you're welcome to adjust the amount of seasonings you use to best suit your individual taste.
The Recipe Assistant
Are you interested in customizing your search for WHFoods recipes? Then use our innovative Recipe Assistant. With this easy to use tool all you have to do is select foods that you want to be included or excluded (e.g., if you are lactose intolerant, you choose to identify recipes without milk) and it will provide you with a list of recipes meeting your criteria. Also, if you want to identify recipes that feature concentrated amounts of specific nutrients, the Recipe Assistant can do this too. In some cases, we also give you the option of searching for a food in a different form. For example, you can choose prunes, which is a form of one of our featured foods, plums. The same goes for cayenne pepper (a type of chili pepper), coriander seeds (the dried seeds of the cilantro plant), and raisins (the dried form of grapes).
How to Make Multiple Selections
To make multiple selections on the "Foods to Include" or "Foods to Exclude" list, hold down the control key (on a PC) or Apple key (on a Mac) and click on the different foods that you would like to choose. You can make only one selection in the "Nutrients to Require" list.