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Que es una ENSALADA?

Que es una  ENSALADA ?

Una ensalada puede ser muchas cosas, pero para todos es un plato bajo en calorías. Verdadero o falso: falso! Una ensalada puede estar llena de calorías escondidas, y generalmente de grasa o de azúcar. Hoy vamos a aprender a preparar nuestras ensaladas, ricas en vitaminas, vivas en color y nutrientes, energéticas y balanceadas.

Hay varios tipos de ensaladas; las que solo tiene hojas verdes, las que tienen hojas verdes con frutos fresco o secos, o vegetales, o nueces y finalmente las ensaladas que tienen proteína y se utilizan como plato fuerte. Vamos a pidir las ensaladas en dos tipos; las que se sirven como acompañante de un plato fuerte, y las que se sirven como plato completo en una cena. En cada caso utilizaremos proporciones diferentes e ingredientes parecidos. El tamaño o cantidad de lechuga u hojas varias que nos sirvamos en la ensalada no tiene nada que ver con el factor anterior. Las hojas, muy bajas en calorías, ricas en fibra pueden ser aumentadas sin detrimento alguno. Es mas, hasta un punto, entre mas hojas tenga nuestra ensalada, mejor será nuestra digestión.

Comencemos con los ingredientes.
Hojas, vegetales, frutas frescas, frutos secos, nueces, beans, proteína y grasa.

Para una ensalada que acompañe un plato que solo tenga proteína y una harina debemos hacer lo siguiente.

1. Colocar el doble de hojas verdes (ojalá la mitad crucíferas) que la cantidad de harina que tenemos en el plato servido, en el plato de ensalada.

2. Agregar un vegetal de otro color a las hojas.

3. Verter el aderezo que apenas de sabor a estos, 1 cucharada máximo por ensalada.

Para preparar una ensalada que sirva de plato o cena completa debemos hacer lo siguiente.

1. Colocar: 2 tazas de hojas verdes, 1 taza de vegetales crucíferos y 1 taza de verdura cruda o cocida al dente, todos de diferentes colores, al plato.

2. Agregar 1 cucharada de nueces.

3. Agregar 1 fruta fresca en trocitos, 1/4 taza de maíz, frijoles, lentejas, arvejas u otro alimento energético y natural.

4. Proteína: 4 onzas de pollo, carne o cerdo), 6 onzas de pescado o 5 oz de tofú, o 1 taza mas de frijoles o leguminosas con 1/2 taza de algún almidón natural y no procesado, tipo arroz integral o pan integral, papa con cáscara etc.

5. Aderezar con 2 cucharaditas de aceite de oliva y hierbas, especial, pimienta, una pizca de sal, limón o vinagre. Puede aderezar también con 2 cucharadas de aderezo basado en yogur.

Muchas recetas saludables en el libro ¨Cómetelo Flaca¨, (iTunes : https://itunes.apple.com/us/book/cometelo-flaca/id660273770?mt=11 y

AMAZON: http://www.amazon.es/Cometelo-Flaca-Patricia-McCausland-Gallo-ebook/dp/B00DB4NE0A

 

Foto de ensalada en el restaurante THE LITTLE GOAT, Chicago, Il.

Pachi

My daughter´s wedding food by Cuquita Arias in Panamá

Hello again from Pachi the Colombian Cook 

This time I write about the wonderful woman who was able to read my mind and create with me the most spectacular sit down dinner for my daughter´s wedding.

We met twice for conversation and details of what I wanted and came up with the following menus. One for the sit down dinner and another for the late night partiers. 
The latter a completely Latin pulled beef and guandú rice with plantains.Soon I will post those pictures too, since I haven´t got them yet. 

Thanks to Chef Cuquita Arias de Calvo  and the Bristol Hotel for a perfect job that showed all the love placed into each and every plate. 

Last but not least an amazing wedding and sweet concoction set, decorated with real orchids over a matte frosting. Simple and beautiful.

Pachi

Pachi´s Blog en Creative Culinary

DR CLYDE METHOD and PACHI

As you are well aware, the world is desperately struggling to loose weight and keep it off. 


Dr. Clyde and I are creating an invaluable nutrition resource so our readers can raise their metabolic rate and loose weight for life.
Our plan is the much-needed solution for all busy people battling with weight loss. With clear guidance on putting meals together to drive metabolism and on cooking techniques to get the most out of every minute in the kitchen, readers are expected to see just how simple the science and the culinary arts can be. Detailed yet straightforward explanations on the role of protein, fats and carbs, as well as recipes, tables and charts will be lifesaving tools forever.


Follow us! The project is divided in two parts, the science by DR CLYDE and the hands-on cooking guide by PACHI
  
Dr. Clyde Wilson, PhD                                               Patricia McCausland, CCP


Pachi´s Blog en Creative Culinary

WHAT MAKES US HUMAN…WE COOK!

It was amazing to receive this email from Dr. Clyde Wilson this morning…

Hello Patricia,
Although the first half of this talk is focused on how brains are different between different species, roughly half-way or 2/3 through it the speaker all of a sudden shows that without cooking we could never have eaten enough to grow our brains to where they are.  Cooking was required for our evolution to conscious human beings.  That is intense

Clyde

Dr. CLyde and I are writing a book for all of you who want to increase your metabolic rate. As I was writing my prologue I included this paragraph:

 Humans have fed themselves for ever; even when there were no fancy stores, ovens, knives and cutting boards.  Breads and pasta were prepared by civilizations way back. Many coats of arms show fruits and vegetables overflowing from cornucopias. We are innately good cooks; we know what we like; we are attracted to certain types of flavor, sweet, sour, salty and tart. Maybe a mix of all of them is best as it has been shown with the sixth sense, Umami. So lets go ahead and mix, mix ingredients to prepare foods that we think we might like. Lets feel free to add spices and herbs, peppers and oils. Lets go into the kitchen and grab whatever we have found interesting in the market, that beautiful food that was in season, and cut it up, add some quality seasonings, cook it or try it raw, laugh and live the bounty this world has given us for our lifetime. Before any specific cooking book was written, humans found a way to cook in the best possible way for their own palates. Lets do that!”

Now check the TED TALKS link here to understand what I mean.
Let’s all enjoy cooking our way.
Pachi´s Blog en Creative Culinary

Menus of Change 2013 Summit, Harvard and CIA

Creative Culinary at Menus of Change
Summit 2013
Yesterday I arrived from Cambridge after attending the Summit MENUS OF CHANGE 2013 -The Business of Healthy, Sustainable and Delicious Food Choices. The attendance of those there showed the great interest from the medical, industrial, institutional, and culinary communities in getting together to solve a problem of great human and economic proportions that the Unites States has to resolve. Moreover, being the United States, the one country that leads the world  as the most innovative global society, this is of great importance. Every other country wants to follow its footsteps; if unsolved this could render a world with lower life expectancy. 

Menus of Change is the democratic way of solving this unstoppable problem. It is a dramatic change towards the positive in the new era we are entering. Obesity and all of its terrible consequences are issues to be taken very seriously as this Summit has shown. The US exports its solutions for feeding humanity both socially, as aid, and emotionally, as it exports the American dream. Sometimes this can perfect, as it has been, the most humane way to help third World countries abolish famine and disease. At its worst, citizens from other countries follow the excesses and bad habits that come  from learning to produce and consume food and others, (i.e. serving and shipping containers, plastic bags, soda cans, etc.) in excess. Unhealthy chains of restaurants use methods to produce, pack and store foods for longer shelf life and more intense flavor, with the use of artificial colors, chemicals, pesticides and GMOs. As countries grow, so does their need to be like Americans and obesity rates grow, i.e. China. Equally, as immigrants arrive in the US their weights increase; second generation Americans are just as obese  or heavier than the average American.

Menus of Change is the first summit, of many to come, that addresses this issue from the perspective of all parts of society as well as public policy. It takes the WHOLE to change social patterns. Solutions must be inclusive to achieve the desired goals. It is in this respect that I believe I met my reason for being at the Summit. Creative Culinary was born after I was a producer of wholesale bakery products for 18 years, (with no problems in sight such as less clean water and high footprint thoughts). Creative Culinary, has, since 1996, taught students, parents, community leaders, health institutions and special children to look at food as their friend, and yes, as their fuel for life. Good fuel, healthy life, good driving; bad fuel, car jiggers and so does the body. Many countries still need food to develop their populations physically and mentally. In the United States, in the past century, food has evolved from being a commodity needed to sustain the growing American population, to creating an obese and sick population. Other countries where humans still use their bodies as a method of transportation, job fulfillment and family development, still need food for fuel. Many children of the world walk for hours to get to school, their parents’ work is mainly hard labor in very hot and humid climates, others in cold and indifferent lands and their mothers must provide them with sustenance for a life to come. 
Each of us who attended the summit has their own journey in a new world of sustainable and healthy foods and well balanced diets. The goal: a society where we all care. By having gotten us all together in a room for 3 days of presentations from all sides of the industry we have all learned that we are all on the same path. It is much more effective when we each feel the passion that drives others through bumpy roads. Together we will work on implementing the principles and concepts of the general operation in each of our own sectors.
Let Menus of Change 2013, the Harvard and Culinary Institute of America initiative be a drop in the ocean that creates waves that touch all of our planet.
Patricia McCausland
PRESENTERS

Below it the list of 2013 speakers and panelists with links to each person’s biography. Information about 2014 presenters will be added early in 2014.

Fedele BauccioCEO of Bon Appetit Management Company (Palo Alto, CA)
Rick BaylessChef-Owner of Frontera Grill, Topolobampo, and XOCO (Chicago, IL)
Jeremy BearmanExecutive Chef at Rouge Tomate (New York, NY)
JoAnne BerkenkampConsultant on building healthy, sustainable food systems (Minneapolis, MN)
Jane BlackAuthor and Journalist (Brooklyn, NY)
Sheila BowmanSenior Manager of Outreach and Education for the Monterey Bay Aquarium’s Seafood Watch (Monterey, CA)
Nicki Briggs, MS, RDChief Communications Officer for Agro Farma (Norwich, NY)
Lisa Carlson, MS, RDDevelopment Nutritionist in Research and Development for Unilever Food Solutions, North America (Lisle, IL)
Stephanie ChenevertGlobal Marketing Manager, Food Services Team at Google, Inc. (Mountain View, CA)
Lilian Cheung, ScD, RDDirector of Health Promotion and Communication, Editorial Director of Nutrition Source at the Harvard School of Public Health—Department of Nutrition (Boston, MA)
Gail Christopher, PhDVice President for Programs at the W.K. Kellogg Foundation (Battle Creek, MI)
Sierra B. ClarkDoctoral candidate in the Department of Nutrition, Food Studies, and Public Health at New York University (Washington, DC)
Jorge Leon Collazo ’82Executive Chef for New York City Public Schools (New York, NY)
Christy ConslerSenior Vice President of Human Resources and Corporate Sustainability at Jamba Juice (Pleasanton, CA)
Stefano CordovaSenior Vice President of F&B Innovation and Executive Chef at Au Bon Pain (Boston, MA)
Cheryl DahleFounder and Executive Director of Future of Fish (Bethesda, MD)
Greg DrescherVice President of Strategic Initiatives & Industry Leadership at The Culinary Institute of America (St. Helena, CA)
Mark Erickson ’77Provost of The Culinary Institute of America (Hyde Park, NY)
Debra EschmeyerCo-founder and Partnerships & Policy Director of FoodCorps (New Knoxville, OH)
Maria FeichtChief Brand Officer and Executive Team Member for Au Bon Pain (Boston, MA)
David FellerFounder and CEO of Yummly (Palo Alto, CA)
Julio Frenk, MDDean of Faculty at the Harvard School of Public Health and T & G Angelopoulos Professor of Public Health and International Development (Cambridge, MA)
Christopher Gardner, PhDAssociate Professor of Medicine at Stanford University, Director of the Nutrition Studies Group and the Postdoctoral Research Fellow Training Program at Stanford Prevention Research Center (Palo Alto, CA)
Victor A. L. Gielisse, DBA, CMC, CHEVice President of Advancement & Business Development at The Culinary Institute of America (Hyde Park, NY)
Danielle GouldFounder and CEO of Food+Tech Connect (New York, NY)
Harvey HartmanFounder and Chairman of The Hartman Group (Bellevue, WA)
Frank Hu, MD, PhDProfessor of Nutrition and Epidemiology and co-director of the obesity epidemiology and prevention program at the Harvard School of Public Health, Professor of Medicine at the Harvard Medical School and Brigham and Women’s Hospital (Boston, MA)
Andrea IllyChairman and CEO of illycaffè (Trieste, Italy)
Betty Izumi, PhD, MPH, RDAssistant Professor in the School of Community Health at Portland State University (Portland, OR)
Wayne B. Jonas, MDPresident and CEO of Samueli Institute (Alexandria, VA)
Sam KassExecutive Director of Let’s Move and Assistant Chef at the White House (Washington, DC)
Michael KaufmanPresident of Centerplate Restaurant Group (Chappaqua, NY)
Ellen KennedyManager of Environment and Climate Change for Calvert Investments (Bethesda, MD)
Diane KochilasConsulting Chef, Cookbook Author (Athens, Greece and New York, NY)
Kristy Lambrou, MS, RD, CDNSPE Certified Culinary Nutritionist for Rouge Tomate (New York, NY)
June Jo LeeVice President of Strategic Insights for The Hartman Group (Bellevue, WA)
David S. Ludwig, MD, PhDPediatrician and Researcher at Children’s Hospital, Professor of Pediatrics at Harvard Medical School, and Professor of Nutrition at Harvard School of Public Health (Boston, MA)
Simon MarshallPresident of Unilever Food Solutions, North America (Lisle, IL)
John MitchellVice President of Product Development at LYFE Kitchen, Retail (Mill Valley, CA)
Randy RiceSeafood Technical Program Director for Alaska Seafood Marketing Institute (Seattle, WA)
Jason Riis, PhDAssistant Professor of Business Administration at Harvard Business School (Cambridge, MA)
Eric Rimm, ScDAssociate Professor, Epidemology and Nutrition, Harvard School of Public Health and Harvard Medical School; Director of the Program in Cardiovascular Epidemiology (Boston, MA)
William RosenzweigManaging Partner, Physic Ventures, LLC; (San Francisco, CA)
Tim Ryan ’77, CMC, Ed.DPresident of The Culinary Institute of America (Hyde Park, NY)
Suvir SaranChef, Consultant, and Author (New York, NY)
Barton SeaverDirector of the Healthy & Sustainable Food Program at the Center for Health and the Global Environment at the Harvard School of Public Health (Cambridge, MA)
Pam Smith, RDNutritionist, Consultant, Author, Radio Host
Sal SunseriPartner/Owner of P&J Oyster Company (New Orleans, LA)
Rafi Taherian, CECExecutive Director of Yale Dining (New Haven, CT)
Kirsten Saenz TobeyFounder and Chief Innovation Officer for Revolution Foods (Berkeley, CA)
Ken ToongExecutive Director of University of Massachusetts Auxiliary Enterprises (Amherst, MA)
Peter TruittPresident of Truitt Brothers, Inc. (Salem, OR)
Scott UehleinVice President of Food & Beverage and Corporate Chef for Canyon Ranch (Tucson, AZ)
Arlin WassermanChair of the Menus of Change Sustainable Business Leadership Council, Principal and Founder of Changing Tastes (Gaithersburg, MD)
Matthew WeingartenExecutive Chef and Culinary Director for Unique Solutions at Sodexo
James D. WhiteChairman, CEO, and President of Jamba Juice Company (Emeryville, CA)
Walter Willett, MD, DrPHChair of Menus of Change Scientific and Technical Advisory Council, Professor of Epidemiology and Nutrition and Chairman of the Department of Nutrition at Harvard School of Public Health, Professor of Medicine at Harvard Medical School (Boston, MA)
Rick WolffDirector of Culinary Innovation, H. M. S. Host (Lancaster, PA)
Olivia WuCommunity Manager, Food Team, Google, Inc. (Mountain View, CA)
Marc ZammitVice President of Corporate Sustainability for Compass Group USA (Los Gatos, CA)
Anthony ZolezziConsultant, environmental entrepreneur, author (New York, NY)

Pachi´s Blog en Creative Culinary

The Cookbooks of the FUTURE

The Cookbooks of the FUTURE

With all the Internet access of free recipes, people believe cookbooks will disappear.

Relax, this will not happen, as it did not happen to radio went television showed up. We will want printed material, at least for a couple of generations. There is nothing like walking into a bookstore, sitting there, drinking some coffee and looking through a book. It may be, if the book is very good, that is, has important, long living information, that we might buy both the printed and the e-book.

There are two kinds of cookbook readers. Those that like to look at the images, and get ideas and go ahead and cook something like it someday. Then there is a second group that buys the books to use them in the kitchen and actually do the recipes as they are written in the book. What will each choose? I could guess that the ones that actually cook, might use the e’format if they don´t care about taking the tablet to the kitchen and letting flour and eggs near it. Then again, the ones that like to look at the books roughly and keep them, as a future reference might want to hold to the written format, just because the e’book becomes a file. How long will these files last? Will the format change? Will we be able to read the books 10 years, 20 years from now?

Or will e’books change as music formats did with time; reels, cassettes, cd´s, dvd´s and mp3´s.

One thing is for sure going to happen. Content is going to change. Young readers want to do different things with cookbooks. Some want nothing to do with them, others want to discover what the mystery is, some only have them as decoration … we need to find out what kind of content and format they want. There will definitely be shrinkage of the amount of topics. This might actually be good for the industry, to sell more books from fewer authors. Not fair to many, but we must adapt. Quick cooking guides, there are millions; in print, on the web, and in free media. Companies selling products will be ones to gear customers towards written formats as they are ones that can keep using cookbooks as a part of their marketing and sales. I think people want to touch things that are given to them and product makers can give them away or sell them one on one.

Let us see what happens, but the fact that companies keep 30% of books on the Internet is not at all bad. Most writers only get a very small percentage of sales anyways. Who gets the money might be different depending on product innovations we might not even think of today. i.e. ipod!

Some publishers, owning book clubs have the biggest sales and can jump from paper to electronic sales, and have done so, but they must be very creative.

Pachi´s Blog en Creative Culinary

The Cookbooks of the FUTURE

The Cookbooks of the FUTURE

With all the Internet access of free recipes, people believe cookbooks will disappear.

Relax, this will not happen, as it did not happen to radio went television showed up. We will want printed material, at least for a couple of generations. There is nothing like walking into a bookstore, sitting there, drinking some coffee and looking through a book. It may be, if the book is very good, that is, has important, long living information, that we might buy both the printed and the e-book.

There are two kinds of cookbook readers. Those that like to look at the images, and get ideas and go ahead and cook something like it someday. Then there is a second group that buys the books to use them in the kitchen and actually do the recipes as they are written in the book. What will each choose? I could guess that the ones that actually cook, might use the e’format if they don´t care about taking the tablet to the kitchen and letting flour and eggs near it. Then again, the ones that like to look at the books roughly and keep them, as a future reference might want to hold to the written format, just because the e’book becomes a file. How long will these files last? Will the format change? Will we be able to read the books 10 years, 20 years from now?

Or will e’books change as music formats did with time; reels, cassettes, cd´s, dvd´s and mp3´s.

One thing is for sure going to happen. Content is going to change. Young readers want to do different things with cookbooks. Some want nothing to do with them, others want to discover what the mystery is, some only have them as decoration … we need to find out what kind of content and format they want. There will definitely be shrinkage of the amount of topics. This might actually be good for the industry, to sell more books from fewer authors. Not fair to many, but we must adapt. Quick cooking guides, there are millions; in print, on the web, and in free media. Companies selling products will be ones to gear customers towards written formats as they are ones that can keep using cookbooks as a part of their marketing and sales. I think people want to touch things that are given to them and product makers can give them away or sell them one on one.

Let us see what happens, but the fact that companies keep 30% of books on the Internet is not at all bad. Most writers only get a very small percentage of sales anyways. Who gets the money might be different depending on product innovations we might not even think of today. i.e. ipod!

Some publishers, owning book clubs have the biggest sales and can jump from paper to electronic sales, and have done so, but they must be very creative.

Pachi´s Blog en Creative Culinary
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patricia

Patricia McCausland-Gallo is a nutritionist, pastry chef, teacher, and food writer born in the Caribbean town of Barranquilla, Colombia. She has a B.S. in Foods and Nutrition from Louisiana State University, attended a School for Retort Operations, and completed courses of instruction prescribed by the Food and Drug Administration.