for complicated eaters

Author: Bruna

HOW TO BOIL AN EGG

HOW TO BOIL AN EGG

  Learning  the simple skill  how to cook am egg will serve you well time and time again. 1.Soft-Boiled Eggs: Place eggs in a saucepan of boiling water, then cook over low heat, 4 to 5 minutes; drain. Slice off the tops and season with salt […]
SHOULD YOU EAT EGGS?

SHOULD YOU EAT EGGS?

The fear people have about eating eggs is the cholesterol level found in them. Numerous studies have tried to make the connection between cholesterol and coronary heart disease. And while there may be some connection, you have to look at the bigger picture. Consider Japan, […]
DIET GUIDE

DIET GUIDE

To EAT - OR NOT TO EAT

People follow diets for different reasons. It can be because of medical reasons, allergy, weight loss, or intolerance to some food. So if you want to learn more about the various types of diets and what it is for, here is a diet guide depending on the goal/plan or if you want to limit or avoid animal consumption.

Diet Name Goal | Plan
Alkaline Diet Avoid acid forming foods and habits – increase water intake
American Heart Association – Low Sodium Diet Heart Health/ Limit Sodium to 1500mg per day
Anti-Inflammatory Diet High intake of antioxidant rich fruits and vegetables, omega rich fatty acids, cold water fish, turmeric and cinnamon (similar to Mediterranean Diet) Avoids: red meat, processed grains, sugar
Atkins Diet Weight Loss/ Carbohydrate Restriction – initially 20 grams of Carbohydrates per day
Consistent Carbohydrate Diet – Diabetic Diet Stabilize blood sugar/ Equal amount of Carbohydrates each meal
Dietary Approaches to Stop Hypertension – DASH Diet Reduce Blood Pressure/ Limit Sodium to 2300mg per day
Gluten Free – Celiac Disease Diet Avoid all gluten containing products i.e. wheat, barley, rye, triticale, and some oats
Glycemic Index Diet Stabilize blood sugar/ Weight loss/ Distinguishes Good Carbohydrates from Bad Carbohydrates
Intermittent Fasting i.e. Dubrow Diet, Fasting Diet, Snake Diet Calorie restriction through limited eating window or cycles of fasting
Ketogenic Diet (Various versions of Ketogenic diet alter the Macronutrient break down) Weight Loss / Standard Calorie break down: 75% Fat, 5% Carbohydrates, 20% Protein
Low Lectin Diet/ Dr. Gundry Plant Paradox Avoid foods with lectin proteins including Nightshade vegetables/fruits, legumes, squash, corn, corn fed animal products including A1 milk
Macrobiotic Diet Meditative diet aimed to achieve inner balance/ primarily whole grains and whole living foods
Mayo Clinic Diet Weight Loss/ Healthy eating/ Follows Mayo Clinic food pyramid
Mediterranean Diet Longevity, Cancer prevention, Heart Health
Mediterranean-DASH Intervention for Neurodegenerative Delay -MIND Diet Limited evidence to suggest slows the development of Alzheimer’s/ combines Mediterranean and DASH diets
Paleo Diet Restricts grains and processed foods (also referred to as the caveman diet)
Raw Food Diet Nothing heated over 115 degrees Fahrenheit
Renal Diet – Low Sodium, Potassium, Phosphorus and Protein Reduce waste load on kidneys (individuals receiving Dialysis require higher Protein intake)


Vegetarian Diets
(several types described below)
Limit or avoid animal consumption
Flexitarian Plant based diet with occasional meat/animal product consumption
Lacto-Vegetarian Plants and dairy products / no animal flesh or eggs
Lacto-Ovo Vegetarian Plants, dairy and eggs/ no animal flesh
Pescatarian Plants and seafood including fish/ no other meat or eggs
Pollotarian Plants and poultry, fowl and eggs
Vegan Diet No animal products or by-product
Very Low Calorie Diet (VLC) Weight Loss (Metabolic Alterations) Limit 800 Calories per day/ Micronutrient dense
Volumetrics Diet Weight loss/ Healthy eating/ based on Calorie density of foods
Weight Watchers Assign points values to food based on Calories, Fat and Fiber content. Generally, encourages healthful eating and calorie reduction.
Zone Diet Every meal includes 40% Carbohydrates, 30% Protein, 30% Fat by volume
GOOD FOR YOU: SWISS CHARD

GOOD FOR YOU: SWISS CHARD

  You might not have eaten a lot of it or even heard of Swiss chard, but it’s time you find out all about this nutritious super food. First, let’s look at its nutritional content: One leaf, or 48g approx. of raw Swiss chard contains […]
THE BIG 8 ALLERGENS

THE BIG 8 ALLERGENS

Cow’s Milk/ Dairy Having a dairy allergy is more common in children than in adults. Around 2.5% of children who are under three years old have it but may likely outgrow it. 0.2-0.4% of the general population also has it.    Some kinds of food […]
MY SMALL KITCHEN ON KAUA’I

MY SMALL KITCHEN ON KAUA’I

I live on Kaua’i, a beautiful small island in the mid-Pacific. And, like the island, my kitchen is small – as small as a kitchen should ever be, especially if you love to cook and prepare all the food from scratch. 
When you have a small kitchen, you understand and appreciate every square inch of your small space, and following the dictum that “less is more,” I am constantly cutting down on my appliances and tools — only keeping what is most useful. In small spaces, you have to be smart organizing your storage, and clever at how you use your cooking area. This all means less cluttered and purposefully curated space.

As I don’t have a lot of storage, I think carefully about every ingredient I acquire, and opt for fresh ingredients in small quantities, as they all have to fit in. Every tool and appliance I own has a purpose — there are no useless, trendy gadgets. 
Clutter is not an option. I simply can’t afford to let my limited space get messy or unorganized, as I need to be able to fit all our dishes, glasses, food, and appliances in my small physical space. The upside is that it takes less time to keep the kitchen clean and organized.

In spite of the space constraints, I still strive to make great food. I experiment a lot as I consider cooking one of my creative outlets – a tiny workspace does not diminish the quality or taste of what I create. 

SIMPLE SOURDOUGH STARTER, LEVAIN

SIMPLE SOURDOUGH STARTER, LEVAIN

Photo by Kristiana Pinne To take part in the ancient practice of baking your own bread from scratch, lets first make levain, a sourdough starter. It is a fermented dough filled with natural, wild yeast and a bacteria called lactobacilli.
ARTISAN SOURDOUGH VS. SUPERMARKET SELECTIONS

ARTISAN SOURDOUGH VS. SUPERMARKET SELECTIONS

Photo by Nadya Spetnitskaya   Sourdough bread is one of the first types of breads ever made. For thousands of years, the process of making sourdough bread was the only way people could enjoy leavened bread. At its most basic level, sourdough is a mixture […]