We all are given many lessons on the importance of nutrition, in our schools as well as at home, when we are young. Even elders, who are suffering from different diseases are asked to improve the quality of the food, which they intake. The truth is that, nutrition is an essential part of every person’s life - be it children, teenagers, adults or aged people. What most of the doctors and nutritionists suggest is that only a balanced diet can provide us with the essential nutrients and minerals which are necessary for growth and wear and tear of our body. The importance of nutrition for athletes is well known, as they would be able to achieve high stamina and endurance levels only after eating healthy foods. After reading the next few paragraphs, you will definitely understand why is good nutrition important.

     A diet can be called as the one which provides proper nutrition to the body, only if we get the essential macro nutrients such as proteins, fats and carbohydrates and also the micro nutrients like the vitamins and minerals. The function of the macro nutrients is to provide energy and strength to the body while the micro nutrients play an important role in the working of the cells of our body. Adequate and proportionate intake of carbohydrartes, proteins and fats, which are the components of nutrition is very essential to stay away from infections, cardiovascular and contagious diseases. The proteins do the task of building the tissues of the muscles and also maintaining and repairing them. By consuming protein rich foods, you can meet the need for amino acids, which are necessary for proper functioning of the body. You can meet the protein requirements of your body, if you eat food items such as milk, milk products, yolk, eggs, meat, almonds, etc.

     Carbohydrates are very useful to meet the energy requirements of the body, but at the same time, we should not consume them in excessive quantities, as this can cause an increase in the fat content on the body. The storage of fat on the body takes place if the carbohydrates which are consumed, are left unused. Continue Reading »

     In today’s fast paced life, most of us do not have time even for three nutritious meals. This is the reason that mini meals or snacks are very important for increasing our metabolism. It’s commonly accepted that besides eating three light meals, it’s also important to eat healthy snacks in between that will help in maintaining weight, and provide the required nutrition of proteins, carbohydrates, fiber and healthy fat. But snacks do not mean something from the vending machine like chips, soda or candy bars. There are plenty of healthy snacks for adults on the go.

     But first, let us try and understand the meaning of a healthy snack. A snack that keeps you full, gives you the required nutritional supplements and which does not have unnecessary calories can be called as a healthy snack. But that does not mean that all healthy foods are boring, and do not have any taste. There are plenty of options for easy healthy snacks for adults that are delicious and yet provide you with the required energy on a dull afternoon.

     The following are a list of healthy snacks for adults that require almost no preparation, are easy to make and carry and will get you through that harried afternoon or busy morning.

     Veggies and Dip: Vegetable sticks with low fat dip are a great option for healthy snacks for adults. They require no preparation and are very tasty and nutritious. Make sure that you do not choose a dip that has a lot of calories. Another option is to have fresh fruits. A cup of grapes or strawberries also makes for a great option for healthy snacks for adults. Add a little peanut butter on your celery stick or apple slice for some extra proteins.

     Sandwiches: Sandwiches are not only tasty, but also make for healthy snacks for adults. Choosing whole grain bread instead of white bread will provide you with the necessary fiber. The best choice for sandwich fillings are tomatoes and cucumbers. Besides that, you can use chicken or ham for sandwiches. Make sure you use butter or mayonnaise only for taste in limited quantity though. Continue Reading »

     The major ingredients that are used in fast food, basically have a large quantity of what is known as trans fats in them. In addition to that, all the foods have a huge proportion of meat and less fibers. For example: bread, which is made up of large amounts of pure flour. All these food items have a high concentration of fats, LDL cholesterol and unhealthy proteins. Thus, the nutrients that are derived from fast food cause health problems.

     Low nutritional value is not the only cause of fast food problems. The frequency with which the food is consumed is also a prominent cause. Excessive consumption of fast food leads to health problems, as the body does not get the required nutrients. The human body, especially the digestive system and respiratory system, require carbohydrates, proteins, fats, vitamins, minerals and fibers in order to keep all the bodily function running smoothly. Unfortunately, the nutrients that are derived from fast food are not balanced and have large concentration of fats and proteins.

     Fast Food and Eating Habits

     Human eating habits is another factor that leads to problems caused by consumption of fast food. Health problems caused by fast food include obesity, diabetes and hypertension. Many of us tend to frequently eat this kind of food that has a high fat and calorie content. As most of the food lacks a good amount of fiber, it not easy to digest fast food. The food matter that remains undigested gets deposited on the abdominal tissues. In addition to that, human beings have developed a weird style of eating. The human body needs four meals, namely breakfast, lunch, afternoon snack and dinner, all at equal time intervals, so that the body is able to digest the food and assimilate its nutrients. The abnormal consumption timings and unequal intervals result into indigestion. The body is not able to digest the calorie heavy food, which results into fat deposition on the tissues. Continue Reading »

     While planning healthy meal ideas for 1 year old, always try to incorporate the four basic food groups, namely, milk or alternatives, vegetables and fruits, grain food products and meat or alternatives. While preparing snacks, you can include 2 food groups at a time. Plan meals and snacks for your toddler this way and you will succeed in feeding balanced and healthy foods with the necessary nutrients. As far as the eating routine is concerned, feed 3 meals a day with 1-3 servings of snacks. This will help in meeting the high energy requirements for proper growth of your baby.

     Breakfast
     Breakfast is considered as the most important meal of the day. Start your baby’s day with a tempting and healthy breakfast. Some of the food items and recipes that you can include in breakfast are milk, whole milk with oatmeal, yogurt, bean soup, scrambled eggs, bread, cheese, macaroni, whole-grain cereals, waffles, soft fruit pieces and boiled or grated carrots. Read on for breakfast recipes for kids.

     Lunch
     For serving lunch, you can consider adding solid foods containing rice and bread along with vegetables and meat. Soft rice with meat pieces, fish stuffed in a sandwich and fish sticks are some of the healthy meal ideas for lunch. Do not forget to feed your child with pieces of apple, banana, melon, pear, berries, etc. after removing the hard skin and seeds. More on healthy meals for toddlers.

     Dinner Continue Reading »

     Coconut Milk Substitute #1
     Canned coconut cream is easily available in grocery shops. You can use 3 tbsp. of canned cream of coconut and add hot water to it. This is a perfect coconut milk substitution. It will replace one cup of coconut milk. Read on healthy foods.

     Coconut Milk Substitute #2
     Another best substitute for coconut milk is using low fat milk. Take one cup warm low fat milk and add 3 tbsp of canned cream of coconut. Mix well to form an instant substitute for 1 cup of coconut milk.

     Coconut Milk Substitute #3
     Using the coconut juice or coconut water is a great option for coconut milk. It will best retain the taste of coconut milk in the recipe. To get that similar coconut flavor in your recipe use equal amount of coconut juice, same as the amount of coconut milk which you were going to use. You can get fresh coconut juice from a coconut or buy it from a store as well.

     Coconut Milk Substitute #4
     Another substitute to coconut milk is using unsweetened soy milk. Here is a small recipe that you can try and use the product as a substitute for coconut milk. Take half cup plain soy milk and add one tsp artificial coconut flavor. Add a bit of sweetener and little cornstarch for thickening purpose. The substitute is ready. If you use vanilla, sweet rice milk or sweet soy milk, then do not use a sweetener. Read on healthy recipes. Continue Reading »

     Skills needed to become a chef include a keen sense of taste and smell, and passion for food and cooking. This keen sense is associated with the ability to recognize subtle nuances in flavors, and an urge to innovate with combinations. Chefs also need to have an efficient memory, as it is not easy to remember all ingredients and the quantities required to prepare a meal for two or more.

     A chefs job involves long hours of work, and a very alert mind. They have to spend most evenings and weekends on their feet. The kitchens are fast-paced and people are generally working under stress. A good chef not only has to balance his own long hours, but has to keep the creative juices flowing for everyone who is involved in all aspects of cooking. This would only be possible if a high level of teamwork is at play. It is not possible to create a splendid meal in an inharmonious kitchen. Chefs have to manage workers, delegate responsibility and direct the whole meal preparation process.

     A desire for perfection, and a hunger for learning more is what drives a chef. Creativity in not only cooking the food, but in presentation, is what mostly sets a skilled chef apart from an ordinary one. Creativity and a flair for experimentation are important traits of top chefs. The ability to plan and organize a kitchen is also necessary to be a chef.

     Educational Requirements to Become a Chef

     There are many culinary schools that offer two or four year college programs. Here one gets trained in the the various aspects of a kitchen. One not only learns about cooking, but also about purchasing, store-keeping and inventory, and kitchen and restaurant management, etc. Some hotels and restaurants have their own training programs, from where they generally absorb the best into their own apprenticeship programs. Culinary schools offer hands-on experience and formal training. Most restaurants want their chefs to have a culinary college degree and hands-on work experience in the food industry.

     The other way to become a chef is to start out as support staff in the kitchen, with a special task to perform, such as preparing vegetables, soups, or be a part of the baking division. However, one needs to have some developed culinary skills to do so. Many young chefs work for several years under different mentors to acquire experience and the right skill, before running a kitchen as head chefs, or staring out their own restaurants.

     Age requirements for becoming a chef vary from place to place. Generally, one needs to be at least 16 years and above to become a chef. While one can become a chef at any age above 16, it is advisable to start young, preferably in a college or school dedicated to chef training. Continue Reading »

     A striking feature of the chef job description is administrating and closely monitoring the eatables or food which are being prepared in the kitchen of the hotels. Senior chefs keep a tab on the performance of the cooks and guide them, so as to make the food items in a best possible way. The chefs do a lot of quality checks on the food items before they are served to the visitors. Apart from preparing the food, chefs also take keen interest in preparing the menu, increasing the contacts with the vendors and making sure that the customers are fully satisfied with the service provided by the hotel. Chefs also do the task of ordering the supplies and maintaining a record of the production. They are also involved in the process of deciding the costs of the various food items and beverages. If the restaurant requires some new cooking equipment which is new in the market, the chefs use their contacts and complete the buying process. The quality of the food items prepared in the kitchen is kept intact by the experienced executive chefs, by planned standardization of the recipes. More on famous and great chefs.

     Another important aspect of the chef job description is to maintain cleanliness, hygiene and safety in the kitchen. Cleanliness of the food prepared can be ensured by storing it in a right manner. He also plays an important role in deciding how should the food be served to the customers. Senior chefs take serious note of the complaints received from the customers and try their best to find a permanent solution for the problems. Due to their vast experience, the chefs may also be entrusted the responsibilities of hiring talented and skilled professional cooks for the hotel they work for. Conducting training programs and interactive and practical learning sessions is also a part of the chef job description. Fixing the sizes and the quantities in which the meals would be served to the customers, is also decided by the chefs. After having discussed the chef job description in detail, let us now know more about the chef salary range. More on career opportunities.

     Chef Salary Range

     The salaries for chefs have seen a good rise over the past few years and are expected to get better in the days to come. The chef salary range depends on the skills, educational qualifications and professional experience. The candidates who have done certificate courses from reputed culinary arts school can expect a better placement and salary package. The salary for the chefs working in reputed chain of star hotels is much more than those working in the local restaurants. The sous chefs are believed to earn anything between USD 35000 and USD 50000 per year. The salary for the experienced chefs can be more than USD 65000 per year. The pastry chefs are known to draw around USD 30000 per year in the initial stages of their career. The salary of the executive chefs varies largely according to the experience and place of work. As an experienced executive chef, you can easily earn more than USD 75000 per year.

     Get more information here.

     As stated earlier, there are many substitutes for butter, but you should choose according to the requirements, as different substitutes taste better with certain ingredients only.

     Olive Oil

     One cannot easily imagine olive oil to be a substitute of butter, but it is a fact that olive oil is one of the best butter substitute. Another reason why I am placing olive oil on the top place is that olive oil can replace butter, in case of bread. Olive oil is definitely healthier than butter, as it contains monounsaturated fats which help to reduce LDL level in the human body. Though olive oil is not less in calories, research has shown that regular intake of olive oil can help to reduce weight, as it is thought to breakdown the stored fat. You can make an olive oil dip for bread by adding certain spices to it.

     Margarine

     Margarine is one of the oldest butter substitute, mainly because some of it tastes a bit like butter. Margarine does not contain cholesterol and polyunsaturated fats, as well as monounsaturated fat, which makes it healthier than butter. But one should select margarine very carefully, as some of it may contain such ingredients that may be doubly harmful than butter! Margarine which contains least amount of trans fat, is the healthiest. It can also be used as a butter substitute for cookies also. Read more on sugar cookies without butter.

     Fruit Purees Continue Reading »

     Table Mushroom/Agaricus Bisporus:

     Agaricus Bisporus or the Table mushroom is one of the most common types of edible mushrooms that are used in various preparations. This type of mushroom is known locally in different ways such as the Table mushroom or the Button mushroom. The problem area of this mushroom can be seen when it is sliced and exposed to air. This causes the mushrooms to turn a shade of brown.

     Shiitake/Lentinula Edodes:

     This edible mushroom is also known as the Fragrant mushroom, Black mushroom or even the Black Forest mushroom. Shiitake was basically grown in China since the ancient days. Today, this mushroom is cultivated in many areas of the world and is also exported. Shiitake mushrooms also have certain medicinal properties apart from being used in different cuisines. This mushroom is widely used in Chinese cuisine as well and has also found a prominent place in Western cuisine.

     Porcini/Boletus Edulis: Continue Reading »

     We, the rest of the world is just realizing what the Chinese have known for centuries, that soybean is a gift from God. It is one of the healthiest substances known to man and can provide a complete food package. Just as cheese is derived from milk, tofu is derived from soybean milk… This milk is the best milk food in terms of nutrition, even if compared to a mother’s milk. Tofu was first made in China, almost 2500 years ago and legend has it that its discovery was an accident.

     So how is tofu made from soymilk? Just as milk needs to be curdled to make cheese or cottage cheese, soymilk is also separated into whey and curds, by adding sea salts or calcium sulfate. In some areas of China and even Japan, it is separated by adding Nigari. Tofu is made from these soy curds. Even today, this delicately flavored food is a regular diet in many Asian countries, made fresh everyday and sold in big and small shops. Tofu is so natural to East Asian diet that most of the people eating it daily do not even realize the goodness of what they are eating.

     Studies have shown that with the same water content, tofu boasts of the least calories (52, as compared to 59 in dairy milk), highest protein content, (4.4grams, as against 2.9 grams in dairy milk and actually only 1.4 in breast milk), least fat (only 2.5 grams as against 3.3grams in dairy milk). It also has the highest iron content, 1.5 grams, whereas dairy milk has 0.1 and breast milk has 0.2 grams. In this study, soymilk is even better than breast milk, which is supposed to be the healthiest food intake for a newborn.

     As far as taste is concerned, tofu tastes like raw cottage cheese, a little better than a potato. In fact a perfect analogy for a Westerner is just that. Its taste is a rich, creamy cottage cheese flavor. Since it is used in a very wide range of dishes in South Eastern Asia, it comes in different textures. Traditional Chinese tofu can be used in soups or as a side dish too. The silken or softer, creamier variety, is difficult to fry or cook, so it is best used in soups and desserts only. The two types have different shelf life, at least in western countries because they are treated and packed differently. The silken Tofu available in the US usually comes from Japan, is pasteurized and treated, so it has a longer shelf life. It is best used in Eastern soups. Hard or firm tofu is usually not very long lasting, even under refrigeration, and tends to get destroyed like a dairy product. But this kind is easier to grill, stir-fry or cook into dishes. Firm tofu also is higher in protein, fat and calcium than other forms of tofu. Continue Reading »