recipes
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
Chicken Strips and/or Kabobs and Green Beans in a Pan
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.
Pachi
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WHAT MAKES US HUMAN…WE COOK!
It was amazing to receive this email from Dr. Clyde Wilson this morning…
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!”
Menus of Change 2013 Summit, Harvard and CIA
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.
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.
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.


























