Vegetable oils and your health

           Vegetable oils and your health

   When you walk into the store, you see that there are many types of oil. Every oil made from other raw materials and of course in different qualities. But do you need all that? Which oil can you best use in the kitchen?

     And what kind is better for your health? Read more then if you want to know more which oils you absolutely must avoid and which oils you still have to get in the house today!

                                     Vegetable oil in general

  Vegetable oil is made from fruits and seeds. By pressing these seeds and fruits, oil is obtained. Oil can be pressed from, for example, nuts, sesame, olives, peanuts, maize, rapeseed, soybeans or sunflower seeds. The pressing of these seeds or fruits is always done mechanically.

There is a first pressing (Extra Vierge) if the temperature during pressing does not exceed 28 degrees and the percentage of free acids is 0.8% or lower.

This quality oil is the best you can get.

If you use oil when baking food, such as meat, the oil needs to be heated considerably in order to be able to sear the meat directly. Only in this way do the nutrients stay in the meat. But the oil may not be too hot, otherwise very bad substances will be released, such as trans fats.

The oil that you use when baking must not be too strong, otherwise it will quickly dominate the taste of the product to be baked.

So oil that you use when stirring, where the oil has to be heated a lot, must be able to withstand this. For this you can not just use every oil. Special oil for stir-frying and woking is available that can withstand high temperatures. Because, as mentioned earlier, too much heated oil, which is not suitable for this, leads to the formation of unwanted trans fats.

Vegetable oils are an important part of our dietary pattern, because it contains a lot of essential fatty acids and vitamin A. In addition, there are many unsaturated fatty acids in vegetable oils, which are very good for our health.

Salad oil

  Yes, I know: Lettuce oil is not an original oil, and is certainly not made from the pressing of lettuce leaves. But do you know what salad oil is exactly? Salad oil is a name for oil used in the kitchen, and is not made from a single raw material. It is a mix of various vegetable oils and can be used in the kitchen for baking as well as a dressing for a salad, so for cold use.

Given the price of salad oil, it is very likely that for the production of salad oil, generally very cheap types of oil are used.

Olive oil

In ancient Greece olive oil was already used to care for the body, as lamp oil, as food and as medicine. Olive oil is, in addition to the salad oil, the most used oil in the Netherlands. You can get olive oil in various qualities, with of course corresponding prices. Olive oil has many positive qualities for your body, because it was not used by the ancient Greeks as a medicine for nothing.



Palm oil

Palm oil is made from the fruits of a special oil palm. The largest producer of this oil, Indonesia, once started with some palms that eventually came from the Amsterdam Hortus. Palm oil is particularly used in frying and roasting in African countries, but we know palm oil better as an oil that we prefer not to use. The oil contains more saturated fatty acids (the unhealthy!) Than unsaturated fatty acids.

Despite this fact, palm oil is still very much processed in food. It is a cheap type of oil, so very interesting for the manufacturer. Palm oil is processed in about 60% of the foodstuffs, while the percentage of palm oil is more than 40% compared to global oil production. If you want to avoid oil in your food, you have to read the label very well before you buy it!

Unfortunately, the use of palm oil in a product is usually only indicated with: 'Contains vegetable oils'.

Coconut oil

Coconut oil consists for the most part of saturated fatty acids, so very bad for your health. Eehh ... no, not entirely true. Coconut oil is good for your health. Confusing? The difference between healthy and unhealthy is in the composition of the saturated fat and what you want to use the coconut oil for. The saturated fats in the oil consist of medium-chain fatty acid chains. This means that the number of carbon compounds in the atomic structure is very low. This makes the chains much more easily broken down by the liver.

In addition, as a small gift for the dropouts among us, coconut oil speeds up your metabolism.

Another big difference is the use of coconut oil. Most oils can not be used for baking and roasting, because the heat will transform the oil into a carcinogenic substance. Coconut oil is very resistant to heat and will not produce trans fats. You can even fry it.

Important lesson from this: Do not use sunflower oil or extra virgin olive oil for baking, but always coconut oil or special stir frying oil.

Walnut oil

Walnut oil is considered by the connoisseurs as the tastiest oil that exists. The oil is extracted from walnuts by means of a cold pressing. Heating during pressing may not be allowed, because then most healthy substances will immediately be lost. This also implies directly that you can not use walnut oil for baking and roasting. The oil simply does not withstand the heat, and will immediately form trans fats, carcinogens.

However, you can add some walnut oil at the end of the baking process, so just before serving. This keeps all healthy substances.

Walnut oil is also one of the few oils that contains both Omega-3 and Omega-6 fatty acids. To get your daily amount of omega-3, you need enough walnut oil per day. You need a little more for the daily amount of omega-3. A small tip: Mix the walnut oil with linseed oil, then you have exactly the right ratio omega-6 and omega-3 fatty acids. But in addition, walnut oil is also simply delicious, especially to enrich sauces and dressings.

sunflower oil

Sunflower oil is pressed from sunflower seeds, and is the best oil when you look at the (low) price and the consequences for your health. Sunflower oil is a reasonably universal oil that you can use everywhere: baking, roasting and for the cold kitchen. If you use it for baking and roasting, remember that you do not overheat the oil too much, because then carcinogenic trans fats will arise.

Arachid oil

Arachid oil is somewhat more expensive than sunflower oil, but this oil can be heated higher than sunflower oil. Arachid oil is made from peanuts. The oil naturally also tastes a bit like peanuts. Arachid oil consists for 31% of polyunsaturated fatty acids. Please note that unrefined peanut oil is not suitable for frying, because the burn point is about 160 degrees Celsius. Refined peanut oil is suitable for this, because that combustion point is much higher at 230 degrees Celsius.

Rice oil

Rice oil is a very versatile product that is available in large quantities, so relatively cheap. Rice oil contains good fatty acids, antioxidants, amino acids, minerals and vitamins. An indispensable product in the daily kitchen, especially due to its versatility. The taste of rice oil is very soft, so you can use it both for baking and roasting, as well as for making sauces or a dressing.


Tips for correct use of oil

Everyone has a bottle of oil in the kitchen cupboard, but is it the right oil? Do you use olive oil, for example, to fry your meat? In conclusion, a few golden tips for correct oil use in the kitchen:

-What kind of oil you use, do not choose the cheapest. Here, inferior oil is often used to keep the price as low as possible. The most expensive does not have to, but choose a happy medium.
-Store oil in a place that is not near a heater or oven. Just in a kitchen cabinet is fine. You can store some types of oil in the refrigerator. Think of wheat germ oil, linseed oil, walnut oil or rapeseed oil.
-Oil changes its composition under the influence of light. That is why the better oil is always delivered in a colored bottle. Never pour oil into a colorless bottle.
- Many older are afraid of obesity in their children, so very often no oil is used in the kitchen. But your child also has the need for essential oils, because they are still growing. So just use oil, but vary with different types.
-Standard you should always have different types of oil in your kitchen cupboard: At least an oil that is suitable for baking and roasting, and an oil that you can use in the cold kitchen. Variations can be found in different flavors and qualities.

Recommendations

Take a critical look at your kitchen cupboard: What types of oil do you have there, and what do you use it for? With every type of oil you have to stop for a moment whether it is indeed suitable for your application. As mentioned earlier, there should be standard different types of oil in your kitchen, for each application a different oil.
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RECIPE: MAKING YOURSELF DELICIOUS GOAT CHEESE

            

I made this delicious goat cheese on the basis of a simple recipe from super cheese maker Michiel Cassuto, the inventor, the farmer, the affineur, the marketeer, the gardener, the salesman, the handyman and the maker of Brandroodkaas; one of the special cheeses in the Netherlands.

If you are ever on a Saturday in Ede, you really have to take a walk on the estate Kernhem. And then think of your shopping bag! Because besides the farm where Michiel Cassuto makes his cheese, you will also find other farms that produce local produce. Makandra for example: a care farm where they grow a lot of fruit and vegetables. They are the very best in growing organic shiitake mushrooms. Cut some shiitake fine, put them in a baking dish with some oil and grate a bit of Michiels old Brandrood cheese over. You do not know what you are going through

Back to the goat's cheese. This cheese is perfect to make with children. If you do it on a hot summer day, you have to make less effort to keep the milk at 24 ? C. Take fresh herbs to your own creative insight or season the cheese with a pinch of pepper.

Recipe goat cheese

Ingredients
1 liter of raw goat milk
2 tables buttermilk
50 ml of water
1 drop of rennet
salt
fresh herbs

Preparation

1. Put the milk in a pan with a thick bottom.
2. Heat the milk to 24 ? C with stirring and stir in the buttermilk.
3. Place the drop of rennet in a glass with 50 ml water at 24 ? C and stir.
4. Make sure that the milk is 24 ? C and stir it with a wooden spoon to make the milk turn.
5. Pour the water with the rennet into the rotating milk and immobilize the milk by turning the wooden spoon against the direction of rotation of the milk.
6. Put the lid on the pan and let the milk curdle for 24 hours. Make sure the pan stays at around 24 ? C. You can do this by packing him in a duvet for example.
7. Prick many holes in five or six plastic coffee cups with a thick needle.
8. Scoop the curds into the coffee cups with a slotted spoon. Press the curds flat and let the whey leak out. Put the coffee cups in a bowl.
9. Place a clean cloth over the coffee cups and let the curd drain at room temperature for 12 hours. Throw away the whey occasionally or better still: put it in a pot and keep it as a starter for soft drinks or other fermentation processes.
10. Turn the still very soft cheeses into the coffee cups and leave them covered for another 12 hours.
11. Carefully pour the cheese onto a flat dish.
12. Finely chop fresh herbs, sprinkle with salt over the cheeses and serve immediately.
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The chef fun than you think

                                  Become a chef

If you like cooking so much that you want to make it your profession, you can consider becoming a chef. The road to it is not easy - you make long hours, it is physically demanding and there is a killer competition - but the reward is the ability to invent creative dishes, run a kitchen or even run a restaurant. Learn here what education and experience you need to start your career as a cook.

Decide if you want to become a cook

1.Find a job in a restaurant. Whether you're still in school or wanting to change careers, the first thing you have to do is expose yourself to the conditions, techniques, equipment and culture that belong to a restaurant.
Your first job in a restaurant does not have to be prestigious. Try to get a job at a local caf?, or work at a catering service. Experience is very important in the restaurant business, so start as soon as possible.

2.Practice at home with cooking. Cooking in a restaurant is very different from cooking at home, but you must take every opportunity to come into contact with as many food and techniques as possible.
Get familiar with knives and other kitchen equipment. Form an opinion about which tool is useful and what unnecessary gadgets are.
Learn all about the food you love. More importantly: learn about food that other people are willing to pay for. Organic, free-range, kosher, hallal, try to understand all these important terms.
While practicing at home, think about which form of cooking is best for you. Do you see yourself working in a special kind of kitchen? Do you prefer desserts rather than main courses? Your interests determine what kind of training and experience you need.
Practice cooking for other people. Chefs work under a lot of pressure. If they do not meet the expectations of the customers, these signs will send back and write negative reviews. Find out at an early stage whether you can oppose that your work is closely scrutinized.

3. Love the area of ??cookery. Not everyone can become a cook. It requires dedication to become an expert in the field of cooking, but also an obsession with new tastes and trends and awareness of your competition.
Visit good restaurants to get an idea of ??how they are being run. If possible, look at the role of the staff, how they work together to run the restaurant smoothly.
Read reviews of restaurants, cooking magazines, profiles of chefs and regular chefs, and other literature related to cooking. Try to have a good understanding of the field you want to work in

Go to a cookery training

1.Register with a cookery school. It is not a requirement to become a cook, but it does give you a head start to be able to work at good restaurants.
There are intermediate vocational training courses for cook, independent cook and supervisor.
Most courses offer a broad educational program on nutrition, hygiene, preparation techniques, etc.
If you want to set up your own restaurant in the end, you need an education where you also learn how to run a business.

2.Walk internship. During your training you will do an internship in different restaurants. You will learn a lot of new techniques and skills and gain a lot of experience that is good on your resume

“It is recommended that you look at some useful information for you. Please click here” 

Raising yourself as a chef

1.Apply for a job. Now that you have completed years of training and gained a lot of experience, it is time to find a job as a cook in a restaurant that appeals to you.
If possible, use connections that you have gained during your study or internship. If you have worked with people before, you may be able to achieve the status of chef earlier.
Often, when applying for a job you are expected to work for a day in the kitchen for free. You see how the staff work, they see what you can do, and when it clicks you are accepted

2.Understand that you should probably start at the bottom. Many chefs start at the bottom of a restaurant and work as chef in a period of ten years or more. The competition to become a chef is heavy, so if you want to succeed you will have to spend a lot of long hours and hard work to show your dedication.
Even people with a diploma often have to start with the rough jobs: peeling potatoes, processing meat and other physically demanding work where you have to stand for hours.
If you do their best you will be promoted to garde manger, with which you become responsible for the amuses, soups and cold dishes.
The next step is to become a cook, where you prepare your own dishes.
Talented chefs are promoted to sous chef, who assist and replace the chef.
Eventually your chef will be responsible and you will be responsible for the kitchen, you will give general guidance to the kitchen staff, you will take the orders, put the menus together and possibly work in the kitchen. You only achieve this after years of hard work.


3.Stay the best in your field. Make sure you keep up to date with the latest trends as you climb the ladder. Eat at the best restaurants, make sure you get to know people in the trade, and keep your culinary skills sharp. Think creatively and keep your eyes focused on what ensures the success of a restaurant. When the time is right you will be promoted to chief, or you will have enough knowledge and skills to start a restaurant yourself.

Tips.

.Be nice to everyone in the kitchen. The dishwashers and guests you meet today may open the hippest restaurants tomorrow.
.Go out for dinner! Cooking in a restaurant is very different than cooking at home.
.Look for good cooking courses in the neighborhood.

Warnings

.Working in a kitchen is heavy, especially if you are not the chef. Be prepared to shout at you if you are just starting.

.Stay careful with knives, because you cut you earlier if you think you can do it right now
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Vegetables and fish before bed

                     Can I Go Eat Before Sleeping?

                                                             And The Reasons to Do it Well

while I wrote this blog, a new reaction came in on my previous article 'Shift and Paleo, how do I combine that?'

The funny thing was that it contained exactly what I wrote at the time: Eating before bedtime. Many people think that this would not be good. But is that really so?

"Going to bed with a full stomach slows down your metabolism. Instead of burning your food, it stores it in fat. "
It is a much heard position. However, that view is only partially true. Although it is true that your metabolism slows down during your sleep, it does not stop and food can still be digested. However, what is decisive in storing fat or not is your whole diet, your training and your daily activities.

                                  Why you would eat before bedtime

Whether you want to lose fat or build muscle, both are a good reason to eat before bedtime. During your sleep, your body recovers and muscle mass is built. If you do not consume nutrients for 8 hours, this process can work less effectively. More muscle mass (or retention) ensures that your metabolism remains high. As you grow older, your muscle mass decreases, which is a reason why people become heavier as they get older. Their metabolism slows.

                      Which food can you better avoid before bedtime?

Saturated fats and fast, sugar-rich carbohydrates
Fruit
Although opinions are divided about this, I advise against eating fruit before bedtime. The fruit sugars give a decent peak in your insulin. You can better avoid this before bedtime.
Pork, tomatoes, aubergines, alcohol and chocolate
All these products contain the amino acid Tyramine. The body converts this into noadrealine that stimulates brain activity. Something you are not waiting for when you want to sleep ...
What are good Paleo options for eating before bedtime?

For those who do eat dairy, quark is a good option for bedtime. There is a slow release due to the casein proteins. In this way, your body gets energy for much of the night, without your insulin peaking too much.

Other good alternatives for eating before bedtime are:

salmon
Nuts with fiber-rich vegetables (do not choose celery, because there is a good chance that you can eat it again at night;)).
Kefir
It looks a bit like buttermilk, but is not really milk. It consists of lactic acid bacteria and yeasts and can be drunk by many people with lactose intolerance. Choose the variant without flavor and combine it with a few almonds. More about this superfood in a next blog.
White meat
Rich in slowly digesting protein. White meat such as chicken and turkey give a low insulin peak (also dal).
Energy consumption versus intake

Even though the above products are good options for bedtime, be aware of your portion. What did you eat over the day and what did you do? Good nutrition or not, ultimately your results depend on the right balance in what you consume and what you need. When you eat more than you consume, it is converted into fat anyway. In the end it does not matter if you eat it at 2 pm or 10 am in the evening.

Determine how much nutrition you need over the day, divide this over your meals according to your goals and you can eat in the evening with peace of mind. Choose a small portion of the right food. Eat just enough not to be hungry during the night and to keep feeding on your body.

What do you eat before bedtime and are your experiences? Let me know.
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Ancho Chile recipes.

                         Ancho Chile Truffles

These Ancho Chile Truffles have a little surprise waiting for you. They are like no truffle you've ever tasted! At first you will get a creamy full flavored chocolate, then WATCH OUT because that's why you think oh this is not very spicy !!
I love how different these Ancho Chile Truffles are. Perfect for a Fiesta dessert table or party favor.

Ancho Chile Truffles
Preparation 4 hours, 30 minutes Cook Time 15 minutes Serves 30 Truffles ADJUST SERVINGS

Ingredients

1 1/2 cups of heavy cream
1 tablespoon ground ancho chile
1 tablespoon ground cinnamon
3/4 teaspoon cayenne pepper
1/2 teaspoon salt
1 pound of bittersweet chocolate, chopped into pieces
1 cup unsweetened chocolate
3/4 teaspoon ground ancho chile

Instructions

1. In a medium sauce pan combine cream, the 1 tablespoon ancho chill pepper, cinnamon, cayenne pepper and salt.
2.Bring to a boil.
3.Remove from heat and let the spices for 2 hours.
4.Reheat the spicy cream mixture just until boiling.
5.Add pieces of chocolate.
6. Set position 5 minutes.
7.Stir until chocolate is melted and smooth.
8.Pour chocolate into a 9x13-inch baking dish.
9.Chill in refrigerator 2 to 4 hours or until set. (you can let it chill overnight too)
10.Using a small 1-inch ice cream scoop, scoop chocolate mixture into balls.
11. Roll balls between palms or your hand to the surface.
12.Place on a waxed paper line cookie sheet.
13.Chill for another 5 minutes.
14.In a small bowl add the 1 cup unsweetened cocoa and 1 1/2 teaspoons or ancho chili.
15. Roll balls in coca mixture.
16. Place balls on a parchment paper or wax paper lined cookie sheet.
17.Chill until serving time, up to 2 hours.
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To make easy pesto at home.

                

                   THE MISCELLANEOUS HEALTHY PESTO (WITHOUT PINE TUBE)

         

http://5b2a9f-mz84elhdwgl24dx5r1d.hop.clickbank.net/?tid=TUULAY33514092520!!

Some people who say that healthy eating is more expensive than a cheap ready-made meal or less healthy diet. For example, consider the price of pine nuts. When I wanted to make a pasta pesto last week, I was shocked by the cost of the pesto. A bag of pine nuts of 65 grams was almost four euros! Hmm .. Do you know why pine nuts are so pricey? The trees where they come today grow super slow and harvesting the seeds is very labor intensive. They stay in good shape for years, but unpeeled but a few months. You can buy the seeds at the Turk or a toko, here they are slightly cheaper than in the supermarket. This may have to do with the lower labor costs of the country where they are processed.

But fortunately there is also a cheaper alternative, namely the pine kernels replaced by cashew nuts. And that is so good! You get a delicious creamy pesto with a lot of flavor. I scooped it through my courgetti yesterday and this morning I ate it on a cracker with cheese. Normally there is also parmesan cheese through it, but I wanted to try to make a tasty pesto as cheaply as possible. And believe me, you will not even miss the cheese :)
Needed for a small bowl

a handful of fresh basil - about 15 gr
a handful of unsalted cashew nuts - about 60 gr
dash of olive oil - or sesame or walnut oil
small clove of garlic
pinch of salt
juice of 1/2 lemon

That's how you make it

Mix the ingredients with a hand blender into a pesto. Taste for a moment and add salt, oil or lemon juice to taste.


Keep the pesto in a well-closable pot. It can be kept in the refrigerator for up to three days.
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