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Preparing And Serving Foods For Best Nourishment, Part II (view source)
Revision as of 04:02, 8 May 2021
, 04:02, 8 May 2021→Lesson 27 - Preparing And Serving Foods For Best Nourishment, Part II
Article #3: How To Get More Food Value for Your Money By Marti Fry
Article #3: How To Get More Food Value for Your Money By Marti Fry
== Cooked Foods ==
=== Cooking Impairs or Destroys Nutritional Value ===
In Section One of this subject, it was emphasized that shredding, grinding, blending, juicing and over-washing of foodstuffs impair their nutritional value. Cooking, of course, is the most destructive process of all.
In Section One of this subject, it was emphasized that shredding, grinding, blending, juicing and over-washing of foodstuffs impair their nutritional value. Cooking, of course, is the most destructive process of all.
The subject of the contraindications to the use of cooked food will be treated in greater depth in a future lesson.
The subject of the contraindications to the use of cooked food will be treated in greater depth in a future lesson.
=== Deviations from the Ideal Hygienic Diet ===
At no time should we compromise the three major tenets of the Hygienic food pro- gram:
At no time should we compromise the three major tenets of the Hygienic food pro- gram:
Less harmful substitutes for conventional recipes are provided, to enable people who insist on using cooked foods to do it with the least possible destruction of nutritional value compatible with the desired result.
Less harmful substitutes for conventional recipes are provided, to enable people who insist on using cooked foods to do it with the least possible destruction of nutritional value compatible with the desired result.
== Preparation Of Cooked Foods ==
=== Cooking at High Temperatures ===
The general rule is: the higher the temperature, the greater the destruction of nutri- ents. However, cooking a long time at low heat causes more damage to food than quick- cooking by bringing water to the boiling point, then reducing the heat and steaming for ten minutes or so.
The general rule is: the higher the temperature, the greater the destruction of nutri- ents. However, cooking a long time at low heat causes more damage to food than quick- cooking by bringing water to the boiling point, then reducing the heat and steaming for ten minutes or so.
Pressure cooking, involving the highest temperatures, is the most destructive of nu- trients, and should never be used.
Pressure cooking, involving the highest temperatures, is the most destructive of nu- trients, and should never be used.
=== Microwave Cooking ===
Microwave cooking is a threat to humans because of leakage of the microwaves. People with pacemakers are warned to stay away from these appliances when they are in operation. This warning is necessary because of the danger of leakage.
Microwave cooking is a threat to humans because of leakage of the microwaves. People with pacemakers are warned to stay away from these appliances when they are in operation. This warning is necessary because of the danger of leakage.
A person who worked in a restaurant kitchen several years ago told me that someone came in one day to monitor the microwave ovens with a device that detected leakage and found one of them to be “leaking like a sieve” (as he put it). Of course no one knew how long it had been leaking like this, exposing the kitchen workers!
A person who worked in a restaurant kitchen several years ago told me that someone came in one day to monitor the microwave ovens with a device that detected leakage and found one of them to be “leaking like a sieve” (as he put it). Of course no one knew how long it had been leaking like this, exposing the kitchen workers!
=== Charcoal Broiling ===
A 1978 report from Dr. Arthur Upton, director of the National Cancer Institute, con- firmed warnings against charcoal broiling. He cautioned that this may be a source of cancer-producing substances; charring of the surface of the food produces a tar fraction like the tar in cigarette smoke, and another dangerous substance is formed by breakdown of amino acids.
A 1978 report from Dr. Arthur Upton, director of the National Cancer Institute, con- firmed warnings against charcoal broiling. He cautioned that this may be a source of cancer-producing substances; charring of the surface of the food produces a tar fraction
like the tar in cigarette smoke, and another dangerous substance is formed by breakdown of amino acids.
Dr. David Kriebel, research associate at Washington University in St. Louis, also warned against charcoal broiling in 1978. He said that heat applied from underneath and fat dripping into the coals result in the formation of a known carcino- gen—benzopyrine—which rises onto the surface of the meat.
Dr. David Kriebel, research associate at Washington University in St. Louis, also warned against charcoal broiling in 1978. He said that heat applied from underneath and fat dripping into the coals result in the formation of a known carcino- gen—benzopyrine—which rises onto the surface of the meat.
=== Stir-Frying ===
The advantage of stir-frying in a heavy skillet or wok is that the food is cooked only three to five minutes until crisp and tender. Usually this method works best for vegeta- bles.
The advantage of stir-frying in a heavy skillet or wok is that the food is cooked only three to five minutes until crisp and tender. Usually this method works best for vegeta- bles.
tricky.
tricky.
=== Steaming vs. Baking ===
Steaming vegetables in as little water as possible only until tender-crisp (about five to ten minutes) preserves nutrients better than baking. Root vegetables can be steamed until the starch is dextrinized and the flesh is palatable, and will require longer cooking time (about 20 to 30 minutes).
Steaming vegetables in as little water as possible only until tender-crisp (about five to ten minutes) preserves nutrients better than baking. Root vegetables can be steamed until the starch is dextrinized and the flesh is palatable, and will require longer cooking time (about 20 to 30 minutes).
Baked root vegetables require higher temperatures and longer cooking times, result- ing in greater destruction of nutrients.
Baked root vegetables require higher temperatures and longer cooking times, result- ing in greater destruction of nutrients.
=== Cooking Fruit ===
There is almost no excuse or reason for cooking fruit. I almost omitted the word “almost”. There may be some exceptions—I can think of one. Plantains (similar to ba- nanas) are fruits, and do require cooking, if you use them. They are ripe when very dark, and may be steamed or baked until the starch is dextrinized.
There is almost no excuse or reason for cooking fruit. I almost omitted the word “almost”. There may be some exceptions—I can think of one. Plantains (similar to ba- nanas) are fruits, and do require cooking, if you use them. They are ripe when very dark, and may be steamed or baked until the starch is dextrinized.
Saturating fruits with sugar and baking them into pies is a sacrilege.
Saturating fruits with sugar and baking them into pies is a sacrilege.
=== Nuts ===
Nuts should be eaten without any roasting, frying or other cooking. Cashews (not really nuts, and not really raw) may sometimes be used as a topping for casseroles. (See Eggplant Casserole recipe.)
Nuts should be eaten without any roasting, frying or other cooking. Cashews (not really nuts, and not really raw) may sometimes be used as a topping for casseroles. (See Eggplant Casserole recipe.)
ly leaving the nut whole and unbroken. Chestnuts may also be cooked or steamed until tender—this takes less time than roasting (baking)— perhaps about ten minutes.
ly leaving the nut whole and unbroken. Chestnuts may also be cooked or steamed until tender—this takes less time than roasting (baking)— perhaps about ten minutes.
=== Eat as Much Raw Food as Possible ===
Cooking at any temperature destroys all the enzymes—they are inactivated by a tem- perature only a few degrees above body temperature.
Cooking at any temperature destroys all the enzymes—they are inactivated by a tem- perature only a few degrees above body temperature.
Dr. Paul Kouchakoff, a Swiss researcher, found that a largely raw food diet offsets the adverse effects of cooked food, so as not to cause leukocytosis (an excessive number of white corpuscles in the blood). Most people can tolerate a diet of 80% raw food with 2OKo cooked food, as a transition diet (with the goal of eventually progressing to an all-raw food diet, or, at least, to less, and less cooked food). The critical temperatures at which most cooked foods become subject to production of this “pathological” reaction (leukocytosis) is 191 to 206 degrees.
Dr. Paul Kouchakoff, a Swiss researcher, found that a largely raw food diet offsets the adverse effects of cooked food, so as not to cause leukocytosis (an excessive number of white corpuscles in the blood). Most people can tolerate a diet of 80% raw food with 2OKo cooked food, as a transition diet (with the goal of eventually progressing to an all-raw food diet, or, at least, to less, and less cooked food). The critical temperatures at which most cooked foods become subject to production of this “pathological” reaction (leukocytosis) is 191 to 206 degrees.
=== “Cooking” at Low Temperatures ===
There is a way to “cook” food and dextrinize starch without heating the food to these critical temperatures. Many years ago, before I knew about Natural Hygiene and the “no-breakfast plan” (or fruit only for breakfast), I used to prepare my breakfast the night before by putting wheat or rye berries, or wild rice kernels, in a wide-mouthed thermos, pouring boiling water over it, and quickly capping the thermos.
There is a way to “cook” food and dextrinize starch without heating the food to these critical temperatures. Many years ago, before I knew about Natural Hygiene and the “no-breakfast plan” (or fruit only for breakfast), I used to prepare my breakfast the night before by putting wheat or rye berries, or wild rice kernels, in a wide-mouthed thermos, pouring boiling water over it, and quickly capping the thermos.
An article in The Health Crusader revived my memory of this practice. The article stated that this method could be used for brown rice by soaking it overnight, draining in the morning, then putting it in a wide-mouthed thermos, pouring boiling water (dis- tilled), over it, and quickly capping the thermos. The rice will be soft and fluffy in time for the evening meal. Potatoes or yams or other vegetables can also be “cooked” in this same manner. Experimentation will determine the length of time necessary to tenderize the various vegetables.
An article in The Health Crusader revived my memory of this practice. The article stated that this method could be used for brown rice by soaking it overnight, draining in the morning, then putting it in a wide-mouthed thermos, pouring boiling water (dis- tilled), over it, and quickly capping the thermos. The rice will be soft and fluffy in time for the evening meal. Potatoes or yams or other vegetables can also be “cooked” in this same manner. Experimentation will determine the length of time necessary to tenderize the various vegetables.
=== Steaming ===
The next best way to cook food is steaming. Most vegetables may be steamed unpre- pared, whole and uncut. Very large carrots may be cut in two or more pieces, rutabaga may be cut into medium-sized pieces.
The next best way to cook food is steaming. Most vegetables may be steamed unpre- pared, whole and uncut. Very large carrots may be cut in two or more pieces, rutabaga may be cut into medium-sized pieces.
Steam just long enough to slightly tenderize without losing shape or color. (See Dr. Vetrano’s article in this lesson.)
Steam just long enough to slightly tenderize without losing shape or color. (See Dr. Vetrano’s article in this lesson.)
=== Other Cooking Methods ===
Other types of cooking, at higher temperatures, and for longer periods of time, are progressively more destructive and less advisable. However, some recipes will be in- cluded in this lesson for casseroles and other combinations that require such less advis- able cooking methods, and are intended to serve only as replacements for even worse cooking practices, since many people will not be weaned away from conventional meals immediately, and require recipes other than those for simply prepared, lightly steamed vegetables.
Other types of cooking, at higher temperatures, and for longer periods of time, are progressively more destructive and less advisable. However, some recipes will be in- cluded in this lesson for casseroles and other combinations that require such less advis- able cooking methods, and are intended to serve only as replacements for even worse cooking practices, since many people will not be weaned away from conventional meals immediately, and require recipes other than those for simply prepared, lightly steamed vegetables.
In all cases, the least destructive method of preparation will be recommended, con- sistent with the preparation of tasty vegetarian meals which will be acceptable for tran- sition meals, reluctant families, children, or entertaining.
In all cases, the least destructive method of preparation will be recommended, con- sistent with the preparation of tasty vegetarian meals which will be acceptable for tran- sition meals, reluctant families, children, or entertaining.
=== Cooking Vessels ===
Many years ago I discarded my aluminum “waterless cooking” pans, having been convinced that the leaching of aluminum fractions into the food was harmful. About eight years ago, I stopped using my stainless steel cook ware, having seen evidence that even stainless steel cookware leached metal fractions (as previously described in the use of a stainless steel steam marvel, and also confirmed by other reports).
Many years ago I discarded my aluminum “waterless cooking” pans, having been convinced that the leaching of aluminum fractions into the food was harmful. About eight years ago, I stopped using my stainless steel cook ware, having seen evidence that even stainless steel cookware leached metal fractions (as previously described in the use of a stainless steel steam marvel, and also confirmed by other reports).
It is my understanding that no leaching occurs in the use of glass, Corning ware, or enameled cookware. If enameled cookware is chipped, it should be discarded. Good quality enameled cookware is highly chip-resistant.
It is my understanding that no leaching occurs in the use of glass, Corning ware, or enameled cookware. If enameled cookware is chipped, it should be discarded. Good quality enameled cookware is highly chip-resistant.
=== General Information About Cooking ===
Leafy vegetables (or any vegetables) should never be cooked so long that they change color. Cook as short a time as possible, and serve immediately.
Leafy vegetables (or any vegetables) should never be cooked so long that they change color. Cook as short a time as possible, and serve immediately.
Baking sometimes produces a tastier product—my husband and I love baked pota- toes and sometimes indulge ourselves. Baked carrots, parsnips and beets are also deli- cious, and may be indulged in occasionally.
Baking sometimes produces a tastier product—my husband and I love baked pota- toes and sometimes indulge ourselves. Baked carrots, parsnips and beets are also deli- cious, and may be indulged in occasionally.
Carrots, parsnips and beets sometimes spatter the oven, so a covered dish should be used. This also shortens the baking time. Select beets about two inches in diameter, or
Carrots, parsnips and beets sometimes spatter the oven, so a covered dish should be used. This also shortens the baking time. Select beets about two inches in diameter, or cut in half. These three vegetables will all bake in about thirty minutes or less, and are a delicious combination when used together. They have a special sweetness when baked.
cut in half. These three vegetables will all bake in about thirty minutes or less, and are a delicious combination when used together. They have a special sweetness when baked.
For greater nutritional value, steam these vegetables, or eat carrots and beets raw (or grated, which some people find necessary, into salads. Any grating should be done im- mediately before eating). Young garden parsnips may also be eaten raw. If you like these vegetables baked, use occasionally as a special treat.
For greater nutritional value, steam these vegetables, or eat carrots and beets raw (or grated, which some people find necessary, into salads. Any grating should be done im- mediately before eating). Young garden parsnips may also be eaten raw. If you like these vegetables baked, use occasionally as a special treat.
If chicory, endive or escarole are too tough or unpalatable to be used raw, they may be slightly steamed and used as a cooked green vegetable.
If chicory, endive or escarole are too tough or unpalatable to be used raw, they may be slightly steamed and used as a cooked green vegetable.
Raw, crisp, juicy cucumbers are an excellent addition to salads—even people with impaired digestions can tolerate them if they avoid overmature ones with large seeds and tough skins. Cooking would destroy their palatability and most of their value.
Raw, crisp, juicy cucumbers are an excellent addition to salads—even people with impaired digestions can tolerate them if they avoid over-mature ones with large seeds and tough skins. Cooking would destroy their palatability and most of their value.
=== Seasonings ===
All seasonings are unhygienic. Raw foods require no seasoning. Lightly steamed or baked individual vegetables should require no seasoning.
All seasonings are unhygienic. Raw foods require no seasoning. Lightly steamed or baked individual vegetables should require no seasoning.
If Vegebase (or any seasoning) is used, it should be added just before serving. Cook- ing with seasoning tends to toughen the food.
If Vegebase (or any seasoning) is used, it should be added just before serving. Cook- ing with seasoning tends to toughen the food.
== Miscellaneous Recipes ==
27.3.1 Eggplant --- 27.3.34 Party Punch
27.3.1 Eggplant
27.3.34 Party Punch
Note: None of these recipes are recommended for regular use. The farther away we get from eating plants as they grow, the greater the destruction of nutritional values These recipes are provided as less harmful substitutes for conventional recipes.
Note: None of these recipes are recommended for regular use. The farther away we get from eating plants as they grow, the greater the destruction of nutritional values These recipes are provided as less harmful substitutes for conventional recipes.
=== Eggplant ===
Cookbooks often suggest soaking eggplant or dredging it with salt to draw out the “bitter juices”. Do not soak or salt eggplant. If the eggplant is fresh and not over-mature, it will not be bitter. Select small to medium firm eggplants with shiny skin and deep col- or. Most eggplant is not tasty when eaten raw. As previously indicated, very young sweet eggplant may be sliced and eaten raw as a sandwich with fillings of sprouts or other raw vegetables. There are many excellent cooked dishes that can be prepared with eggplant, and it is a favorite of many vegetarians who use cooked food.
Cookbooks often suggest soaking eggplant or dredging it with salt to draw out the “bitter juices”. Do not soak or salt eggplant. If the eggplant is fresh and not over-mature, it will not be bitter. Select small to medium firm eggplants with shiny skin and deep col- or. Most eggplant is not tasty when eaten raw. As previously indicated, very young sweet eggplant may be sliced and eaten raw as a sandwich with fillings of sprouts or other raw vegetables. There are many excellent cooked dishes that can be prepared with eggplant, and it is a favorite of many vegetarians who use cooked food.