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Food and cooking tips

If you're eating foods out of season, it's likely that they have come a long way - try to eat food that is both locally produced and can be found at that time of year, locally!


Time for cooking is often in short supply, but you can cut cooking time in half by making large batches and eating the leftovers another day. In an age when the average American spends only 32 minutes a day preparing food, strategy is crucial to increasing your consumption of local food.


Dieting 101

The Atkins’ Diet
Now nearly 5 decades old, the famous atkins diet achieved most of its fame during the last few years. Having many well known film stars amongst its supporters, it allows weight reduction whilst still eating many of the foods you love, such as meat and eggs.
On the atkins diet you eat protein and fat, it is carbohydrates that need to be avoided. It is often referred to as a low carbohydrate/high protein, diet.
With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour.
Unlike other diets, on the atkins diet the foods you are encouraged to eat are nutrient-rich unprocessed foods like meat, fish and poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil.

The Atkins’ Diet Theory
The logic of the atkins diet is that if we consume fewer carbohydrates, our bodies will consume our fat and we will diet successfully










Rice Flan Tart with Candied Ginger Recipe
Rice Flan Tart with Candied Ginger Category Cheese Recipes 
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Ingredients And Procedures

3 c Nonfat milk

1/2 Vanilla bean, split

1/4 c Medium-grain rice

1/2 c Sugar

1 (8-ounce) carton frozen

Egg substitute, thawed 1/3 c Low-fat ricotta cheese or

Pureed fat-free cottage Cheese 2 tb Finely slivered candied

Ginger 1 Low-Fat Sweet Pastry

1 ts Ground cinnamon

1 tb Powdered sugar, optional

Sliced candied ginger, Optional ----------------------------LOW-FAT SWEET PASTRY---------------------------- 1/2 c Plus 2 tablespoons oat flour

Blend 5 tb All-purpose flour

1/4 c Cake flour

1/2 ts Ground cardamom or cinnamon

2 1/2 tb Sugar

3 ts Cold butter, diced

1 tb Canola oil

2-2 1/2 tb very cold water The low-calorie rice pudding flan is so

delicious by itself that you may want to save the calories and fat in the crust, and serve it without the pastry. Bring nonfat milk to boil in medium saucepan. Add vanilla bean and rice. Cover partially and simmer until rice is almost tender, about 20 to 30 minutes, stirring occasionally. Stir in sugar and continue and continue cooking 3 minutes. Remove from heat and cool slightly. Remove vanilla bean. Blend egg substitute with ricotta cheese. Stir into rice mixture with candied ginger. Carefully pour into prepared pastry shell, filling almost to the top (if there is any flan mixture left from incomplete reduction in cooking, place in small custard dish, cover and microwave 40 to 60 seconds or until set.) Sprinkle with 1/4 teaspoon cinnamon. Bake at 400 degrees F. 25 to 30 minutes or until set. Remove from oven. Sift powdered sugar over and sprinkle with remaining cinnamon. Serve warm and garnish with sliced ginger if desired. Makes 12 servings. Each serving contains about: 183 calories; 102 mg sodium; 11 mg cholesterol; 4 grams fat; 31 grams carbohydrates; 6 grams protein; 0.25 gram fiber. The use of oat flour blend and cake flour is what gives this low-fat crust its tenderness. It also makes it more difficult to roll, but don't despair: The dough is easily patched. Low-Fat Sweet Pastry Sift flour, cardamom and sugar into large bowl. Rub in butter with fingers or cut in with pastry blender until size of small peas. Using fork, stir in oil. Slowly add cold water, 1 teaspoon at a time, tossing with fork until flour is moistened without being wet. Gather dough with moist hands, shape into flattened round and let rest about 15 minutes. Roll 1/8-inch thick on lightly floures board. (To facilitate rolling, dough may also be rolled between sheets of wax paper Or unrolled dough may be placed in pan and gently pressed to cover inside of pan.) Gently lift and press onto 9-inch square tart pan with removable bottom. Cut off dough edges. Bake at 425 degrees F. 10 to 15 minutes or until golden brown. Makes 12 servings. NOTE: Unsalted butter will give a more delicate fresh flavor in this pastry. Add a dash of salt if using.

 
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