|Alpha Nutrition Cooking|
Alpha Education Books
Uncooked vegetables, while nutritionally and esthetically desirable, are less easily digested. Cook all vegetables initially, preferably by steaming. Cooking has several important functions. There are heat sensitive and potentially troublesome substances in some vegetables and fruits that we want to alter by adequate cooking. Cooking denatures protein and reduces allergenic molecules. Cooking also softens food and liberates enzymes from ruptured plant cells, promoting easier digestion. All vegetables contain indigestible carbohydrate fiber as well as other indigestible molecules, some of which are toxic prior to cooking.
Well-cooked vegetables may lose a small fraction of their nutritive value, but the important advantages offered by cooking are worth the loss. Many people find that extra cooking significantly reduces digestive problems. More complete cooking is achieved by a pressure cooker, which raises the temperature higher than does steaming or boiling. If you are unlucky and find you have trouble eating phase 1 vegetables, try pressure-cooking. Purees aid digestion and are achieved by putting cooked vegetables or fruits into a blender or food processor and adding water as necessary to blend the mixture; soups, and juices. Thick purees are used as spreads.
Treat the food you are preparing as you would a special friend. Use clean utensils for preparing and eating food. Rinse all your dishes, pots, and utensils very well to rid them of detergent. Wash all fruits and vegetables in hot water (to remove oily contaminants) and peel them whenever possible.
Steamingis a desirable method of cooking vegetables; steam them using a stainless steel basket in a covered pot or bamboo steamers (stacked in a wok or pan). Most vegetables and fish steam in less than 10 minutes. The method of cutting vegetable determines how long they need to cook. Steamed foods retain their vitamins and minerals, as well as their flavors and colors. Steaming several different foods or small dishes at once is an oriental style of eating. The Chinese call it “dim sum” when small portions of varieties of succulent steamed foods are served for meals between breakfast and late afternoon.
Live steam rises from boiling water to circulate around the food and cooks by direct contact. You need a covered pot containing boiling water. The ingredients are then placed in a shallow dish and set on a rack 2 or 3 inches above the water. As a rule, the steamer should be opened as little as possible during cooking. With longer cooking dishes, however, the water level should be checked from time to time. Add boiling water to maintain the water level in the pot.
Poaching tenderizes food and keeps food moist. Place the food in a pan on the stove and immerse the food in a liquid with no added fat (water, safe juice, or de-fatted stock, for example). Cover the pan and simmer the liquid gently (never boil the liquid rapidly). Add herbs to the liquid for flavoring, if desired. When the food is poached, reserve the liquid for soup or a sauce. To create a sauce, remove the poached food and reduce the poaching liquid (over medium-high heat, evaporate some of the liquid to concentrate the flavor), then stir in a pureed vegetable.
Boiling is an easy way to produce both cooked foods and a broth that can be used for stock or sauces. Add water, salt, and the foods that you want to cook to a pot and bring to a boil. Turn the heat down to a gentle boil rather than a raging boil. Reserve the cooking liquid for later use, such as soup, salad dressings and sauces.
Pressure Cookers are airtight and cook using superheated steam. They reduce cooking time by as much as two-thirds. Some vegetable and fruit problems are removed by pressure cooking—people with little food tolerance may find this cooking method very helpful
Slow Cooking(stewing and braising) is used with large cuts of meat and poultry, fish and vegetables. It calls for ingredients to be simmered slowly until they are rich, mellow and extremely tender. A Dutch oven or similar heavy pot is used Slow cooking includes braising and stewing. Braising requires a shorter time and can be used to cook root vegetables, fish, poultry and some cuts of meat Add ingredients to be browned in oil first, and then cook covered in a small amount of liquid over low heat Stewing is used for cooking fish, chicken, and other meats combined with vegetables.
Microwave Cookingappears to be safe and effective. Try to achieve the same vegetable consistency that steaming achieves. Microwave cooked vegetables retain nutrients, flavor and color. Moist products are achieved without added fat. The microwave is also useful for defrosting frozen foods or re-heating leftovers. Most microwave ovens have elaborate methods of setting cooking levels. Find the simplest settings for cooking your basic foods.
Rice Cookersare convenient appliances. Wash rice with hot water until the water runs clear, add the required amounts of water, push the cook button, and in 20 to 30 minutes, you have perfectly cooked rice. Read directions on rice packages to find the proper ratios for rice and water: 1 cup of rice and 2 cups water is usual.It is also convenient for use with cook-ins and hot pot recipes. Most rice cookers also keep the cooked rice warm until time to eat.
Sautéingis a quick cooking method, which sears the surface and browns foods. This is as close to frying as you want to get. Quickly seer the outside of the food with heat and oil. Use a large, shallow-sided pan over medium to high heat. Use a small amount of oil and heat it (but do not let it smoke). Fibrous vegetables or large pieces of food should be steamed or cooked briefly in the microwave before sautéing to tenderize them and reduce sautéing time. If the foods brown too quickly, add a tablespoon or two of water and continue cooking until the water evaporates. Stir the foods or shake the pan frequently to prevent the food from sticking. Non-stick sautéing minimizes oil use.
Wok Cooking:a wok can be used to sauté then steam food in attractive, tasty combinations “Stir-frying” is acceptable with modification; use high temperature sautéing for the first few minutes; then turn the heat down. Introduce sliced or cubed poultry, fish, meat, or tofu first and sauté. Turn the heat down and introduce vegetables and/or cooked rice sequentially, beginning with the vegetables requiring the most cooking. Stir-fry vegetables briefly, then add a small amount of water to the wok and cover it with a lid to finish the cooking by steaming. Use olive oil to stir-fry (2-3 teaspoons per meal, or less if you want minimal fat intake). A touch of sesame oil may be added for flavor. It is not desirable to use large amounts of vegetable oil.
P1 Rice Cooking
Rice is the first desirable staple food you try; 1 to 3 cups of cooked rice per day provides a caloric base for your diet. Begin with parboiled (converted) white rice. You can try other types of rice in Phases 2 and 3. Rice cakes are substitutes for wheat-based breads and crackers. Start with plain rice cakes (they are made with brown rice). Introduce rice cakes with sesame seeds, buckwheat, and millet later. Puffed rice or cooked rice cereal is a breakfast option. Rice-based commercial cereals include Rice Chex, Rice Krispies and organic rice cereals. You can introduce rice noodles or vermicelli. For added flavor, cook rice in chicken or vegetable stock. Concentrating the stock before hand by reducing the liquid makes rice even more savory. Make soup stock from breast meat with no skin or bones.
Wash 1 cup / 250 ml of rice repeatedly in hot water, discarding the water. Add 2 cups / 500 ml of water. Method#1: Boil for 3 minutes and discard the water. Put the rice in a rice steamer and steam for 30 minutes to 1 hour. Method#2: Use Uncle Ben’s converted rice. Boil for 5 minutes and discard the water. Place the rice in individual bowls, filling ¾ full to allow room for expansion. Steam over medium heat for about an hour. Check occasionally to ensure there is enough water for steaming, but not so much that it floods the bowls. Add water as necessary.
Combine 1 cup / 250 ml of Uncle Ben’s converted white rice and 2 cups / 500 ml of water. Heat to boiling over high heat, then reduce to low heat. Cover and cook about 20 minutes or until steam is visible around the edge of the lid. Do not remove the lid too soon or the cooking process will be interrupted.Variations: Use chicken/turkey stock or safe juice instead of water for half of the required water. Add chunks of canned peaches, pears, grated carrot, or peas prior to cooking. When properly cooked, the rice will be soft and dry, not hard and wet. This recipe can be increased by maintaining the proportions of 2 cups water per 1 cup / 250 ml rice. For very soft rice, use an extra ½ cup /125 ml water per cup of rice.
Alpha Nutrition Cooking expands the Program's meal planning and nutritional advice into a cook book with a difference. Your kitchen is treated as a laboratory where you create recipes that create health rather than disease. Unlike other cook books, only safe foods are chosen for recipes and your learn to prepare meals that will not provoke symptoms and aggravate disease conditions. The recipes are gluten-free, milk-free, egg-free and follow a progressive path from Phase 1 foods ( a strict hypoallergenic diet) to a more expanded food list in Phase 3.
Alpha Nutrition Program The Alpha Nutrition Program is a set of instructions and nutrient tools designed to resolve disease through diet revision.
The Program uses Nutrient Formulas. Alpha ENF is the principle meal replacement formula. Alpha PMX is a fat free version of Alpha ENF can be used as food replacement. Alpha DMX is used instead of of Alpha ENF for diabetes 2 and whenever reduced caloric intake is desirable.
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