Mediterranean diet cuts women's cardiovascular disease, death risk almost 25%

Heart disease is a major health concern for women, and studies have shown that a healthy diet can significantly reduce the risk of developing this condition. One dietary pattern that is particularly beneficial for heart health is the Mediterranean diet. Research has suggested that following a Mediterranean-style diet may lower the risk of heart disease in women by nearly 25%.

So, what is the Mediterranean diet?

The Mediterranean diet is based on the traditional dietary patterns of people living in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This diet emphasizes whole, plant-based foods, lean proteins such as fish and poultry, healthy fats like olive oil, and limited consumption of red meat and processed foods. It also encourages the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds.

Studies have shown that the Mediterranean diet has numerous health benefits, including a lower risk of heart disease, diabetes, and certain cancers. The diet is also associated with improved cognitive function and a longer lifespan.

What does the research say about the Mediterranean diet and heart disease risk in women?

In a study published in the Journal of the American College of Cardiology in 2018, researchers followed more than 25,000 women over 12 years. They found that those who closely followed a Mediterranean-style diet had a 25% lower risk of developing cardiovascular disease compared to those who did not follow the diet closely.

The study also found that the women who followed the Mediterranean-style diet had lower levels of inflammation, which is a risk factor for heart disease. The anti-inflammatory properties of the Mediterranean diet may be one reason it is so effective at reducing heart disease risk.

Other factors that can contribute to heart health

While a Mediterranean-style diet has many health benefits, it's important to note that it's just one factor that can contribute to heart health. Other lifestyle factors such as regular exercise, not smoking, and maintaining a healthy weight are also important for cardiovascular health.

In summary, following a Mediterranean-style diet is a great way for women to reduce their risk of heart disease. This dietary pattern emphasizes whole, plant-based foods, lean proteins, and healthy fats and has been shown to lower inflammation levels and improve heart health. By combining a Mediterranean-style diet with other healthy lifestyle habits, women can take important steps to protect their heart health and reduce their risk of developing cardiovascular disease.

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The most expensive crabs and lobsters in the world

This family of shellfish is truly enormous and includes crabs, lobsters, crayfish, and prawns and shrimps. They can be virtually any shape or size, their distinguishing feature being that their skeleton (carapace) is on the outside, concealing a soft and delicious flesh. Crustaceans may require considerable effort to prepare, cook and eat, but they are well worth it.

CRABS

There are dozens of varieties of crab, ranging from the hefty common crabs that will make a meal for several people, to the tiny shore crabs that are the size of a fingernail, and are good only for making soups. Crabs travel many hundreds of kilometers (miles) in a year from feeding to spawning grounds, and are often caught in baited pots sited on the seabed far from shore. As crabs outgrow their shells, they shed them. They then grow a new carapace, which, at first, is soft. These soft-shell crabs are a delicacy and can be eaten whole. Female crabs, which are known as hens, have sweeter flesh than the males, but they are smaller and their claws contain less flesh.

BLUE CRAB

These have steel-gray bodies and bright, electric blue legs and claws. They are found in American waters along the Gulf of Mexico and Atlantic coasts, and are highly prized for their white meat.

SOFT-SHELL CRABS

These blue crabs have shed their hard carapaces, leaving them deliciously tender, with sweet creamy flesh. They are extremely delicate and do not keep or travel well, so they are generally sold frozen, although you may find fresh, soft-shell crabs in the United States in the summer months.


COMMON EDIBLE OR BROWN CRAB

These are the best-known edible crabs, found on Atlantic coasts and parts of the Mediterranean. They are the perfect crabs for boiling to serve cold with mayonnaise. Their claws contain plenty of firm meat. As well as serving cold with a dressing, they are also delicious deep-fried.


DUNGENESS OR CALIFORNIA CRAB

These trapezium-shaped crabs are found all along the Pacific coast. Similar to common edible crabs, they can be cooked and eaten in the same way.

KING CRAB

Looking like gigantic spiny spiders, king crabs are hideous to look at. But very good to eat. A mature male king crab can weigh up to 12 kg/26 lb and measure 1 m/39 in across. Their triangular bodies are bright red with a pale creamy underside. Only male king crabs are sold. The flesh is delicious and is one of the few crab meats that can be successfully canned.

SPIDER CRAB

These pink crabs have spiny shells and long, slender legs, which make them look like spiders. Those found along Atlantic coasts measure about 20 cm/8 in across, but those found in Japanese waters measure up to 40 cm/16 in.

SNOW CRAB

Also known as queen crabs, these crabs from the North Pacific have roundish, pinkish-brown bodies and very long legs. The delicious, sweet flesh is difficult to remove from the body, but the claw meat is more accessible. Snow crab meat is usually sold frozen or canned.

STONE CRAB

Similar in appearance to king crabs, stone crabs live at great depths. They have a superb flavor, but are usually sold frozen or canned rather than fresh.

SWIMMING CRAB

The main distinguishing feature of swimming crabs is their extra pair of legs, shaped rather like paddles. Among the many species of swimming crabs are mud or mangrove, shore and velvet crabs. Shore crabs are eaten in Italy in their soft-shelled state, they also make delicious soup. Mud crabs, with their excellent claw meat, are popular in Australia and Southeast Asia.


Buying and Cooking

Always buy live crab whenever possible, so that you can be absolutely sure of freshness. A crab is normally cooked by dropping it into boiling water. An alternative, and possibly more humane way, is to put the live crab in cold water and slowly bring the water to boiling point. Once the crab is cooked the crab meat can be used in numerous ways. The sweet, succulent meat is rich and filling, so it needs a light touch when cooking it. 

Recipes include devilled crab, where the meat is removed from the shell and cooked with mustard, horseradish, spices and breadcrumbs, crab mornay in which the meat is combined with a Gruyere cheese sauce enriched with sherry and mushrooms; and potted crab. The flesh marries well with clean Asian flavors such as lime juice, coriander (cilantro) and chili; combined with these, it makes the perfect summer salad. Crab meat is excellent in fish cakes such as Thai crab cakes. It also makes excellent soup: a classic Scottish dish is partan bree, a creamy crab soup made with fish stock, milk and rice. In the shell, crab can be boiled and served with mayonnaise, steamed with aromatic or baked with ginger and spring onions. Soft-shell crabs may be lightly coated in flour and deep-fried. Molecchie fritte is a Venetian specialty in which the crabs are soaked in beaten egg before being fried. In China, soft-shell crabs are served with a spicy garnish of chili or fresh root ginger.

LOBSTER

This is the ultimate luxury seafood. The uniquely firm, sweet flesh of lobster has a delicious flavor and many people regard them as the finest crustaceans of all. The best lobsters live in cold waters, scavenging for food on the rocky seabed. Like crabs, they moult every couple of years, casting off their outgrown shells. Their color varies according to their habitat, from steely blue to greenish-brown to reddish-purple, all turn brick-red when cooked Lobsters must be bought live or freshly boiled. The powerful pincers that they use for catching and crushing prey can be dangerous. If you buy a live lobster, make sure that the pincers are secured with a stout rubber band.

CANADIAN OR AMERICAN LOBSTER

The hardiest species of lobster, these are found in large numbers in the waters around Canada and the North American Atlantic the Maine lobster is probably the best-known. They resemble the European lobster, but are greener in color and the claws are slightly rounder and fleshier. Although these lobsters make excellent eating, their flavor does not quite match that of the European lobster.

EUROPEAN LOBSTER

Coming from England, Scotland, Ireland, Norway and the Brittany coast in France, these lobsters are regarded as having the finest flavor of all. They have distinctive blue-black coloring and are sometimes speckled with bright blue. European lobsters are becoming increasingly rare and expensive. During the more fruitful summer months, they are often held as livestock in massive holding tanks built into the sea.


SLIPPER/SQUAT LOBSTER

There are over fifty species of these warm-water lobsters. They have wide, flattened bodies and spindly clawed legs. The best-known squat lobsters are the Australian "bugs", which include the Balmain and Moreton Bay bugs. The comparatively small tails contain deliciously sweet flesh. Squat lobsters are seldom sold in Europe, but can occasionally be found in France, where they are called cigales (grasshoppers). The Italians call them Cicala di mare and in Spain they are called cigarra.

Buying

Live lobsters should smell very fresh and still be lively and aggressive when picked up. The tails should spring back sharply when they are opened out. Check that the lobster has both its claws- if one is missing, make sure the price is reduced. Live lobsters should be cooked on the day you buy them. If you cannot pop them straight into the cooking pot, wrap them in the slightly wet newspaper or cover with a very damp dishtowel and keep in the coldest part of the refrigerator. Lobsters are often sold cooked, but it is preferable to buy them live and cook them yourself. Always buy cooked lobsters from a reputable supplier, The color of the lobster should be vibrant, and it should feel heavy for its size, The tail should be tightly curled under the body. Allow 450 g/1 lb lobster per person.

Cooking

There is very little in the lobster that is inedible only the stomach sac, a small transparent bag that will probably have grit or sand in it, and the thin, dark intestinal system that runs the length of the body and can be removed with the point of a knife. Do not discard the tomalley, the creamy grey -green liver, which has an exquisite flavor. All types of lobster are best cooked simply to really enjoy their delicate flavor. They can be boiled in salted water or in a court bouillon and served hot with melted butter or cold with mayonnaise. A boiled lobster can be the crowning glory of a seafood platter. They can also be grilled (broiled) or fried in the shell with oil and butter. 

Classic French cookery has many rich lobster recipes that reflect the luxurious quality of these crustaceans. These dishes, which are usually served with rice to offset include
Lobster new burg, with a cognac and sherry-flavored cream sauce: lobster bretonne, with prawns (shrimp) and mushrooms in a white wine sauce; and lobster Thermidor, with its luxury Bechamel sauce flavored with shallots. Tarragon, chervil and white wine. Lobster is superb with fresh pasta. It can be used as a filling for ravioli, or tossed into tagliolini with plenty of lemon juice and butter, Cold boiled lobster can be diced and made into a lobster cocktail, or added to a salad. More modern recipes combine lobster with Asian flavors, such as ginger, lemon grass and star anise, but these spices should be used in moderation to avoid overpowering the delicate flavor of the lobster.

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Classic sauce and paste utility in the kitchen

There are many different sauces and pastes that are indispensable in the kitchen. They are used to add flavor and color to a wide variety of dishes.

TOMATO PUREE/PASTE

This thick paste is the most intensely flavored of all the many tomato products, and is extremely useful for adding flavor and color to dishes. It is made from tomatoes, salt and citric acid and can vary in strength depending on the manufacturer. It is worth finding a brand of tomato
Puree that you like and sticking to it, because some brands are quite bitter and sharp, and others can be quite overpowering. Tomato puree should be used in small quantities as it can make a dish too acidic. To counteract acidity add a pinch or two of sugar. Tomato puree is normally available in tubes or in small cans. Both should be kept in the refrigerator once opened. Canned puree will last only 2-3 days once opened tomato puree in a tube can be kept for 3-4 weeks.

TOMATO KETCHUP

This sweet, vinegary, slightly spicy sauce is the classic condiment served with sausages, burgers and chips (fries). It is also extremely useful as a flavoring ingredient and can be added to soups, barbecue sauces and dressings. When added as a flavoring, tomato ketchup should be used in moderation as its pungent flavor can be quite over-powering and will drown more delicate flavors.

PISTOU

This basil sauce from the south of France is very similar to pesto, although it does not include grated cheese or pine nuts. It can be stirred into vegetable soups and used to dress boiled potatoes, steamed broccoli and grilled vegetables such as courgettes (zucchini) and aubergines (eggplant).

TAPENADE

This olive paste from Provence in the south of France is often served as a dip for crudites. The name tapenade is derived from the Provencal word for cape-tapeno. The paste is a delicious blend of pitted black olives, capers, anchovies, olive oil, lemon juice and, sometimes, a splash of brandy. Additional ingredients may include garlic, mustard, thyme, bay leaves, other aromatic herbs and even small pieces of tuna. It is a popular spread thinly on bread, served with grilled (broiled) meat or fish and used as a garnish for hard-boiled eggs. Hard-boiled quail's eggs served with a small dish of tapenade for dipping are very good served with drinks.

GARLIC PUREE/PASTE

There is now a variety of convenient, easy-to-use garlic products, including garlic puree in a tube, garlic paste that comes in small jars, and bottled whole garlic cloves, which have been skinned. Garlic puree and paste can be added to sauces, stir-fries, souffles, omelettes and tarts, or to any recipe where garlic is called for. It can also be simply spread on bread. Use sparingly at first until you can gauge the strength of the puree, but as a general rule, 5 ml 1 tsp is equivalent to 1 medium-size clove. To make a simple sauce for pasta, stir 2-3 tbsp of garlic puree into

150 ml 1/4 pint/2/3 cup of heated double (heavy) cream, season with salt and pepper, and add a little lemon juice and some chopped thyme or basil. Bottled garlic is normally served as an aperitif, or with canape's, in a similar way to cocktail onions.

ANCHOVY ESSENCE AND PASTE

Anchovy essence comes in familiar glass bottles and is useful for adding to fish dishes and sauces that are served with fish, adding a distinct, salt/fishy flavor. It can be mixed with soy sauce and used as a substitute for fish sauce, such as the Thai nam pla, which is widely used in Asian cooking. Anchovy paste comes in pots and is normally spread thinly on toast.

WALNUT AND MUSHROOM KETCHUP

These were once popular condiments, used for flavoring casseroles or for perking up soups and sauces. Both are a dark color and have a fairly robust flavor, so use judiciously with meat dishes or in well-flavored sauces.

WORCESTERSHIRE SAUCE

Despite its name, Worcestershire sauce was developed in India by the English. It was brought to Britain by Lord Marcus Sandys, an ex-Governor of Bengal. In 1835, he approached a chemist's shop in Worcester belonging to John Lea and William Perrins, and suggested they made a sauce from his recipe. The result was impossibly fiery, and the mixture was left in a barrel and forgotten. Then one day the chemists came across the barrel again. On trying the mixture a second time, they discovered that it had matured to a superb mellow-tasting liquid, and the sauce was born. Worcestershire sauce is still often referred to as Lea and Perrins. It is used to flavor meats, soups and vegetable dishes.

CHILI SAUCE/WEST INDIAN HOT PEPPER SAUCE/TABASCO SAUCE

There are numerous varieties of chili sauces, since each country that grows and uses the chili produces its own version. Tabasco sauce is a favorite North American seasoning made from extremely hot Tabasco or cone chilies. It has been made by the same family business in Louisiana since the nineteenth century. The original red version, made from red chilies, is still the most popular, but the green Tabasco sauce is also now widely available. The chilies, whatever their color, is mixed with salt and vinegar, then matured in white oak casks for several years. In the Caribbean there are also many styles of chili sauce. Most, like Tabasco, are made from steeping the chilies in vinegar and all are very hot. Chili sauces are widely used in small quantities as a general seasoning. Besides its use in the kitchen and as a condiment, Tabasco sauce is also used in a number of cocktails and may be substituted for Worcestershire sauce in a Bloody Mary to produce a spicier flavor. Most chili sauces are thick and bright red. They can range from sweet and mild to fiery hot. Many contain other ingredients, depending on where they come from, you will need to check the label to discover what these might include, and also to find out the heat index. Thai chili sauces, mainly used for dipping, are often quite sweet, but may also be very hot, while Chinese sauces, served with a wide variety of dishes, are usually fairly salty. Chili sauce can be added to stews, casseroles and curries, or simply used as a condiment at the table.

CHILI PASTE

The ready-made chili paste is sold in small jars and can be used, like chili sauce, for spicing up stews, bean dishes and curries. To make your own chili paste, halve and seed 10 hot chilies, then pound the flesh to a paste in a mortar with a pestle or process to a puree in a blender or food processor. Scrape the puree into a bowl and stir in 1 finely chopped onion, 10 ml/2 tsp finely grated fresh root ginger and salt to taste. Transfer to a clean jar and add the groundnut (peanut) or sunflower oil to cover. Seal and store in a cool, dark place or the refrigerator for at least 2 months before using. The paste will keep for a long time, especially if you change the oil from time to time to prevent it from becoming rancid.

HARISSA

This hot chili puree comes from the Middle East and North Africa, where it is widely used as a condiment and, diluted with stock, water or fresh tomato sauce, to flavor couscous, soups and meat stews. In Tunisia, small dishes of harissa topped with olive oil are placed on the table at most meals. Pieces of flat bread are torn off and dipped into the mixture. Harissa is available from supermarkets and Middle Eastern stores, or you can make your own. A classic harissa paste is made from a blend of fresh red chilies, garlic, salt, ground coriander, ground cumin, dried mint, fresh coriander (cilantro) and sufficient olive oil to make a fairly stiff consistency. It should be left to stand for at least 12 hours before using. 

There is a great deal of overlap with many store-cupboard (pantry) ingredients, and many foods that are distinctly Western in character are just as likely to turn up in Indian and Asian kitchens as in our own. Similarly, many Asian-style sauces and flavorings have become familiar in the West, but nevertheless they still belong to the Eastern-style of cooking.

CHILI BEAN PASTE

This is a Sichuan specialty made from a type of broad (fava) bean. There are several varieties of chili bean paste available, ranging from mild to hot, but all have a lovely "Beany" aroma with a rich flavor. While similar, chili bean paste and chili sauce are not interchangeable: each has its own distinct flavor and consistency. Chili bean paste is slightly thicker than chili sauce and is an indispensable seasoning in Sichuan cooking, the style from the West of China where hot, spicy foods predominate. It is used to add flavor to stir-fries and braised dishes. Chili bean paste must be heated before use and should not be served cold as a dipping sauce.

FISH SAUCE

This seasoning is widely used in Vietnamese and Thai cooking in much the same way that soy sauce is invaluable in the Chinese and Japanese cuisines. In Vietnam, it is usually made using shrimp, but in Thailand the sauce is more often made using salted fermented fish. All types of fish sauce have a very pungent flavor and aroma, although not excessively fishy, and they are extremely salty. The color of fish sauce can vary considerably; as a general rule, lighter-colored sauces are usually considered to be of a better quality than darker versions. Fish sauce is used extensively in all Southeast Asian cooking as a seasoning in many different savory dishes, including those made with meat. It is also used to make a popular dipping sauce, when it is blended with extra flavorings such as finely chopped garlic and fresh chilies, sugar and lime juice. As a general rule, about 30 ml/2 tbsp fish sauce is sufficient to season a curry or stew for 4-6 people. Thai fish sauce is widely available in supermarkets and Asian food stores, but the Vietnamese variety may be more difficult to find. If it is not available, soy sauce is an adequate substitute. Asian fish sauce is generally sold in either glass or plastic bottles. Once opened, it should be kept in a cool, dark place where it will keep for up to a year. Use before the expiry date.

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Healthy nutrition root and root vegetables

Around the world, there are hundreds of different types of vegetables, which come in a huge variety of shapes, sizes and colors. Each one has its own unique flavor and texture and can be used in numerous ways. Vegetables offer a rich supply of valuable nutrients and including them in your everyday diet is essential for good health.

Known as alliums, there are more  than 300 distinct species in this family. For culinary purposes, the best-known species are the onion, shallot, leek, bunching onions, garlic and chives. Although there are some wild forms, most varieties are known only in their cultivated form. The one thing all members of the onion family have in common is their characteristic pungent smell and flavor.

ONIONS

Throughout the world, onions are one of the most widely eaten vegetables. They are used as the basis of numerous savory dishes-either gently fried until soft, or fried more fiercely until golden brown, then added to give a wonderful depth and flavor. There are several different varieties of onions, of different strengths, and most are distinguishable by their size and color.

YELLOW ONIONS

These are the most common type of onion. They are characterized by a light brown skin and greenish-white to pale yellow flesh. There are many different varieties, but despite this, yellow onions are often known simply as Spanish onions, regardless of their place of origin; in the United States, Bermuda is the similar generic name. For culinary purposes, Spanish onions are usually large, round and mild. Other types of yellow onions include brown onions, which have thick brown skins, and French onions, which have a stronger, slightly more pungent flavor. Generally, the younger and greener the onion, the more pungent the flesh will taste. Several varieties of yellow onion have been favored for the mild sweetness of their flesh, such as the Vidalia from the Northwestern states of America. Yellow onions are suitable for most kitchen purposes. Large round onions are very good for baking, stuffing or cutting into rings, longer or squatter onions are better for slicing and are good for roasting whole.

RED ONIONS

As with yellow onions, there is a great variety in the shape and size of red onions, but they are all characterized by their shiny, papery purple-red skins. The flesh is white, but stained red at the edges of every layer. Red onions normally have a much milder, sweeter flavor than yellow onions and are often used raw in salads, salsas, relishes, antipasti and marinated dishes. When slices of red onion are tossed with acidic vinegar or citrus juice their color is released and the slices will turn a deep, uniform pink. Red onions are also good roasted, though they are less well-suited to basic frying, when they have less flavor than other varieties.

GRELOTS

This is the French term for little, flattish onions and  green skin of the very white flesh. They are generally mild-flavored with a crisp bite. Various types of this onion are often labelled salad onions in supermarkets and food stores. They are very like a bulbous spring onion (scallion). They are used extensively sliced raw in salads, but are good in many quick-cooked dishes such as omelettes and frittatas or sliced into stir-fries. They are less useful for general frying or long-cooked recipes because they tend to disintegrate.


CIPOLLA OR BORETTANE ONIONS

These are quite small, flattish or squat onions with a pale golden skin and pale yellow flesh, while some varieties are tinged with pink. Cipolla or borettane onions are popular in Italy and some varieties are grown in France, too. They have an excellent, sweet flavor with an agreeable strength of taste. Because they are small and have such characteristic shape, they are usually peeled and cooked whole. They are excellent caramelized or cooked a la grecque in a mixture of olive oil, wine and spices. They are also excellent for roasting whole, bottling and pickling.

PICKLING ONIONS

This is a general term for many different varieties of small onions. Some varieties may simply be immature yellow or red onions; others have been specially bred to produce small onions. White silver-skin pickling onions are very strongly flavored and are nearly always used for pickling. They are also sometimes added to martinis. Yellow and red picking onions are usually larger and milder than the silver skin varieties. They also keep much better than silver skins. These small onions are usually used whole and can be pickled in spiced vinegar, roasted or caramelized, or added to casseroles and stews.

Buying and Storing

Onions will keep well if stored in a cool dry place. Do not store them in the refrigerator, as they will go soft. Onions do not keep well once cut, so it is worth buying onions in assorted sizes to avoid having bits left over.

Cooking

The volatile compounds in onions that cause the eyes to water are driven off during cooking, which is why the flavor of cooked onion is never as strong as raw onion. The flavor of onion a depends on the method of cooking Boiled onion or chopped onion added to soups or casseroles has a stronger, more "raw" flavor. Frying or sauteing briefly, or sweating over a very low heat until soft and translucent, gives a mild flavor. When fried until golden brown, onions develop a distinct flavor, both sweet and savory that is superb in curries and with grilled (broiled) meats.

These are the mainstays of our winter meals. Parsnips, turnips, Swedes and potatoes combine to make wonderful warming stews. Jerusalem artichokes are another winter favorite and, as winter turns to spring, young carrots and Jersey potatoes appear. Exotic roots such as sweet potatoes and yams are available almost all year round, and root vegetables such as salsify can be enjoyed whatever the season.

POTATOES

This starchy root vegetable comes from South America and was introduced to England by early explorers of the New World. They were not an immediate success, being reviled as flavorless and suitable only for the poor. But by the 17th century, they were popular throughout Europe, grown extensively in Ireland and many northern European countries and taking over from bread as a staple food. They are a good source of carbohydrate and vitamin C and other nutrients. There are more than 400 varieties of potato. However, most of these are not widely available commercially and are generally only enjoyed by those who grow them themselves.

NEW POTATOES

These are not a particular variety, but are any potatoes that are harvested while small and young. Often labeled earlies, they appear in stores from May on wards and are smaller, sweeter and firmer than main-crop potatoes. Alex with a creamy waxy texture and a good mild flavor, these potatoes are good for salads and are suitable for most cooking methods. Anya These small finger potatoes have a knobbly oval shape with pale pink-beige skin, white flesh, a waxy texture and a pleasant nutty flavor. Carlingford Available as both a new potato and as the main crop, Carlingford has a close white flesh. They are suitable for most cooking methods. Epicure These rounds, white-skinned potatoes have firm flesh, deep eyes and a very distinctive flavor.

MAIN CROP POTATOES

These are available all year round and can be stored for many months. Atlantic These ovals to round potatoes have a light, scaly, buff skin and white flesh. They are mainly used for chips (US fries) and crisps (US chips). Bel Rus These uniforms, long, smooth potatoes have dark, thick, russeted skin and creamy colored flesh. They are excellent in gratins and for steaming. The heavy russeting produces a thick, crunchy skin when baked. Cara A large main crop potato, this variety is excellent baked or boiled. Desiree This potato has a pink skin and yellow soft-textured flesh. It is good for all culinary purposes. Estima This potato is widely available, though rather tasteless, with yellow flesh and pale skin. King Edward Probably the best-known of British potatoes, King Edwards have a good flavor and a floury texture that makes them well suited for roasting and baking. Red King Edwards is virtually identical except for their skin color. They, too, are good roasted or baked, but the flesh tends to disintegrate when they are boiled so they are really only suitable for mashing. Maris Piper This widely grown variety of potato is popular with both gardeners and cooks because it is suitable for all kinds of cooking methods baking, chipping, roasting and mashing. Maris Piper potatoes have a pale, smooth skin and creamy white flesh. Nicola This oval-shaped potato has a smooth yellowish skin and deep yellow flesh. The texture is waxy with an excellent buttery taste. This potato is ideal for all-round use as well as being particularly good in salads. It is also good steamed and sauteed, and sliced for slow-cooked oven-baked dishes Penta These round white-skinned potatoes have quite deep pink-red eyes and a rich, creamy flesh. They tend to disintegrate when they are boiled and are better steamed Pentland Dell A long, oval-shaped potato, the Pentland Dell has a floury texture that tends to disintegrate when boiled. For this reason it is popular for roasting as the outside becomes soft when parboiled and then crisps up with the addition of fat during roasting.

Buying and Storing

Potatoes should be stored in a dark, cool, dry place. If exposed to the light. Green patches develop which can be poisonous; if kept in the damp, they go mouldy. If buying in bulk, buy potatoes in paper sacks rather than polyethylene bags, as the humid conditions will cause them to rot. Similarly, if you buy potatoes in smaller quantities in polythene bags, remove and store in a dark place. Main-crop potatoes will keep for several months in the right conditions, but will gradually lose nutrients. New potatoes should be eaten as soon as possible, or at least within 2-3 days.

Preparation and Cooking

Most of the minerals and vitamins in potatoes are contained in or just below the skin. It is therefore better to eat potatoes in their skins, rather than peeling them. New potatoes should be washed under running water; older potatoes should be scrubbed If you peel potatoes, use a peeler that removes only the very top surface. Place them in a pan of water so they are just covered until ready to cook. Ideally, they should be cooked at once to avoid any loss of vitamin C. Really new potatoes, peel very easily, often just by being rubbed in your hands. You can tell a good new potato by how easily the skin rubs off. With a small sharp knife, scrape away the flaky skin and cook in just enough water to cover them completely. Potatoes can be baked in their skins, boiled, steamed, sauteed, drizzled with oil and roasted or deep-fried to make chips (fries). Boiled potatoes are very good mashed with a little butter.

SWEET POTATOES

These have a distinctive sugary and spicy flavor which makes them an excellent addition to many savory dishes. There are two types of this highly nutritious tuber: one has cream colored flesh, the other orange. The orange-fleshed variety has a higher nutritional content because it is richer in the anti-oxidant beta-Carotene. Both types are a good source of potassium, and contain plenty of nutritional fibre, vitamin C and carbohydrate.

PARSNIPS

These hearty, nutritious root vegetables have a huge history. The Romans grew with cooked made to them broths and stews, and throughout the Middle Ages before the potato had been introduced they were the main starchy vegetable eaten by ordinary people. Nowadays, parsnips are available all year round, but they are still most popularly used to make warm winter soups and stews Parsnips are related to carrots and are similarly sweet, but with a distinct earthy flavor. They go well with other root vegetables and their flavor is greatly enhanced by the addition of spices and garlic.

CARROTS

The orange carrot we know and love today came originally from Holland, but up until the Middle Ages, all carrots were purple. Gardeners often delight in such oddities, but you will be very lucky to find any purple specimens available in stores or supermarkets. Carrots contain large amounts of carotene and vitamin A, along with useful amounts of vitamins B 3, C and E. When eaten raw, they also provide potassium, calcium, iron and zinc, but these are partly destroyed by cooking.

BEETROOT/BEET

These purple roots have been eaten since Roman times. They have a dark purplish skin and a bright, vibrant pinkish-purple flesh. They contain valuable supplies of nutrients and are said to have excellent detoxifying properties. They may be eaten raw or cooked, and serve also populay as juice.

Buying and Storing

If possible, buy small Beetroots which have their whiskers intact and have at least 5 cm/2 in of leaf stalk at the top; if they are too closely cropped they will bleed during cooking. Fresh Beetroots will keep for several weeks if stored in a cool place.

Preparing and Cooking

To cook beet-root whole, rinse under running water. Cut the stalks to about 2.5 cm/1 in above the beet-root. Don't cut away the tapering root or the peel. The Beetroot can then be baked in the oven, either in a little water in a casserole with a tight-fitting lid, or wrapped in foil and cooked like a baked potato. In a low oven, the beet-root will cook in 2-3 hours it is cooked when the skin begins to wrinkle and can be easily rubbed away with your fingers. To boil beet-root, prepare as above and simmer for about 1 hour. Beetroot can also be served cold, grated or chopped in salads. Beetroot tops are rich in vitamins A and C, iron and calcium. If you are lucky enough to get some, boil the greens for a few minutes, drain and serve with butter or olive oil.

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Recommend delicious turkey flavor

The turkey came originally from America and was first domesticated by the Aztecs in Mexico. Turkeys were introduced into Europe by the Spanish and they soon became a popular choice in France, Italy and Britain, too. When early settlers from Britain. France and Holland crossed the Atlantic to North America, the vast flocks of turkey that roamed wild provided them with sustenance. They were plentiful and so easy to trap or shoot that the older children of the family were given the responsibility of catching them. The Native Americans, meanwhile taught the new setters the rudiments of farming, and in November 1621. On the first anniversary of their arrival, the Pilgrims entertained the locals to a feast. At the center of which was the turkey. Ever since, this has been the traditional bird served at Thanksgiving. Turkey is a lean source of protein and provides B vitamins, phosphorous, potassium, magnesium, zinc with iron.

BRONZE BIRDS

These are dark-feathered birds and the skin may be spotted with slightly dark stubble remaining after plucking. Norfolk Bronze is popular and Norfolk Black is a very plump-breasted bird with a good flavor. American Bronze is another traditional turkey. Cambridge turkeys are also a traditional British bird; when they are crossed with the American Bronze, the Cambridge Bronze is the result. Bronze birds were the traditional turkeys before white birds became so popular and they have been enjoying a revival during the past 15 years. They are reared non-intensively on traditional lines and allowed to mature naturally. This has helped their revival as consumers are becoming more concerned about rearing methods.

WHITE BIRDS

In the United States, the White Holland is a popular breed. The majority of British turkeys is white-feathered, including Norfolk turkey. However, they do not have the superior flavor of bronze or dark-feathered birds, which are becoming increasingly popular.

FREE-RANGE AND ORGANIC BIRDS

Both free-range and organic turkeys are available, and information on the rearing conditions is normally provided by the supermarket, butcher or farm store where you buy them. Birds that are labelled free-range should be checked carefully before buying, as this is not necessarily an indication of the quality of the bird. For the best turkey, seek out a source of organic birds, preferably ones from a recommended or known farm.

WILD TURKEY

These birds are smaller than the domestic fowl and have a strong. Gamier, but truly delicious flavor. Wild turkey can still be found in the United States, although not in the large flocks that once existed when European settlers first arrived.

CUTS OF TURKEY

As well as whole birds, there are a variety of prepared cuts available. This is as a result of a marketing drive to persuade people to buy turkey all year round, rather than just for festive occasions.

PART-BONED BREAST

This is a large roast consisting of the unskinned breast meat and bone, which has been removed from the rest of the carcass. Usually taken from these large birds can weigh as much as a whole small turkey and will serve a reasonably large party of people. The roast can be stuffed under the skin. Halve breasts are also available. Smaller whole breast roasts taken from more modest size turkeys and suitable for two or three people, are becoming increasingly popular. They are available on the bone, as well as bone.

BONELESS BREAST

This is usually taken from one side of the breast, and neatly rolled or shaped with the skin around the outside, The quality is very variable, Take care to distinguish between a boneless breast and a roast of "re-formed" turkey meat, made up of scraps and off cuts moulded into a roast under the skin or a layer of fat (enclosed in netting). It also often contains a high proportion of water.

BREAST FILLETS

These are skinless, boneless slices taken from the turkey breast portion.

TURKEY DRUMS TICK

With the right preparation, a turkey leg can usually serve four people. Turkey drumsticks have a lot of sinew running through the brown meat, as well as fine bones, which makes them tough and awkward to eat. They can be roasted. but are better quickly browned, then stewed or braised until the meat is falling off the bone and is succulent.

DICED TURKEY

Used mainly for pies and casseroles, this is often the dark meat from around the thigh and leg area.

STIR-FRY TURKEY

These are long, thin strips of white breast meat. Cheaper packs may include some dark meat and smaller pieces rather than thin strips.

MINCED/GROUND TURKEY

Minced turkey meat is good for pies, sausages and burgers or other recipes in which minced pork or beef would be used. It is not so strongly flavored as minced beef, but has more taste than minced chicken and is usually less expensive than both. Buying turkey Turkeys are available fresh, chilled or frozen all year round. When buying a whole bird, look for a plump, well- rounded breast and legs and clear, soft and evenly colored skin. Avoid birds that are bruised, with blemishes or torn skin or any that have been badly or unevenly plucked. Turkeys vary enormously in weight. The average bird weighs from about 2.75 kg/ 6lb to 11.5 kg/25 1/2lb, but 18 kg 40lb specimens have been known. The average weights are 4.5-6.3 kg 10-14lb. Very large turkeys are less common these days, although they are still available on festive occasions such as Christmas and Thanksgiving, and modern breeders tend to concentrate on medium and smaller birds to suit today's smaller families.

Storing Turkey

Place the bird in a large, deep dish and cover it completely with clear film (plastic wrap). Store it in the coolest pat in the refrigerator, making sure that does not come in contact with other foods. Turkey cuts or diced meat can be kept in the wrapper, but check that the packs are sealed before storing. Thaw a frozen bird in the refrigerator for 2-4 days or a small bird at room temperature for 48 hours. It is unlikely that you are able to fit a whole turkey into the microwave for thawing, but frozen portions can be thawed in this way: follow the manufacturer's advice for thawing chicken.

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High quality nutritious fish

The world's oceans and rivers are filled with fish and shellfish in a huge variety of shapes, sizes and colors, ranging from the small silver herring that roam in vast shoals in cold Atlantic waters to the rainbow-colored parrot fish of tropical seas. With improved methods of transport, there is an increasingly wide range of fish and shellfish available. They may be eaten raw or cooked in any number of ways to delicious result, and have the added bonus of being incredibly nutritious offering a a good supply of protein, vitamins and minerals.


BRILL

These fish live on the bottom of the Atlantic, Baltic Sea and Mediterranean. Similar to turbot in appearance and taste, brill has a fine, softish white flesh with a delicate flavor. Brill can grow to about 75 cm/30 in and can weigh up to 3 kg / 6 1/2 lb, but are often smaller. The fish have slender bodies and there are small, smooth scales on the dark gray skin on the top. The underside is creamy or pinkish-white.


HALIBUT

These fish live in the very cold, deep waters off the coasts of Scotland, Norway, Iceland and Newfoundland, migrating to shallower waters to spawn. They are voracious predators, eating almost any type of fish or crustacean, and will even devour birds' eggs that roll off cliffs. Halibut are the largest of the flatfish, normally weighing between 3 kg/ 6 1/2lb and 15 kg/ 33lb, but can weigh as much as 27 kg/ 60lb. They have elegant, elongated greenish-brown bodies, with a rather pointed head and pearly white underside. The flesh is delicious with a fine, meaty texture.

Buying

Whole young halibut, called chicken halibut, weigh about 1.6-2 kg/3 1/2-4 1/2lb and will amply serve four. Large fish are almost always cut into steaks or fillets. Go for steaks taken from the middle rather than from the thin tail, where the proportion of bone to flesh is very high. As bone is a good heat conductor, steaks from the tail end are liable to dry out more rapidly during cooking than middle-cut steaks. Allow 175-200 g/ 6-7 Oz per serving. Fresh raw halibut can be used for ceviche, sashimi and sushi. Beware of Greenland halibut, which is a different species and a vastly inferior fish.

PLAICE

These are found in the Atlantic and other northerly waters, and also in the Mediterranean. They have a distinctive-looking grayish-brown skin with orange spots on their backs. These spots are very bright when the fish is fresh. The underside is pearly white. They can grow up to 90 cm/3 ft long and weigh up to 7 kg/15 1/2 lb, but the average weight is 400 g- 1 kg/14 Oz-2 1/4lb. They have soft, rather bland white flesh, which can sometimes lack flavor and texture.

Buying

Plaice must be very fresh or the flesh tends to take on the texture of cotton wool. These fish are available all year round, whole or as fillets, but are best avoided in the summer months, when the flesh is flaccid and tasteless. When fresh, the orange spots on the dark skin will be bright and distinctive. Fillets with dark skins are cheaper than white-skinned ones, but there is no difference in flavor. There is a lot of wastage on plaice, so you should allow a whole 350-450 g/ 12-16 Oz fish per serving or a 175 g/ 6 Oz Fillet.


LEMON SOLE

Known as the yellow tail flounder in the United States, lemon sole is related to dab, plaice and flounder rather than to Dover sole. It is also known as lemon dabs and lemon fish. They are found in the North Sea and Atlantic ocean and around the coast of New Zealand. They lead largely stationary lives on the stony or rocky seabed and vary enormously in size depending on local conditions. Generally, weights range between 350 g/ 12 Oz and 1.75 kg/4lb. Lemon sole has a soft white flesh, similar to that of plaice but slightly superior and sweeter in flavor. It is a good alternative to the more expensive Dover sole. Because of the similarity of their names, lemon sole suffers in comparison with Dover sole, although it is a fine fish in its own right.

COD

There are actually several fish that belong to the cod family, including haddock, hake, ling, whiting and many other related species of white-fleshed fish. Most of them come from the Atlantic and other cold northerly waters. Although hake is found in the warmer waters of the Mediterranean and is particularly popular in Spain and Portugal. Cod itself can grow to a length of 6 m/19 1/2 ft, weighing up to 50 kg/110lb, but most commercially fished cod weighs between 3 kg 6 1/2lb and 8 kg/ 18lb. They prefer to live in cold water with a high salt content. For years, cod were so plentiful that they were regarded as an inferior fish, fit only to be fried, then served with chips, or masked with an unpleasant floury white sauce. All too often, the succulent, flaky white flesh has been overcooked, making it watery or dry. Today, over fishing has depleted stocks and cod has become relatively scarce and most highly acclaimed.

WHITING

Previously known as merling and similar in appearance to haddock, whiting are small fish with greenish-gray skin and a silvery belly. They grow to 30-40 cm/ 12-16 in length and can weigh as much as 2 kg/4 1/2lb, although 350-500 g/12 Oz-1 1/4lb is more usual. They are found all over the Atlantic, from Iceland to northern Spain. They have tender flesh and an unassuming flavor and are a popular alternative to haddock, although they are a good buy in their own right for certain recipes.

Buying

Whiting is available all year round. It is thought of as being rather dull and is thus relatively cheap. Although not a spectacular fish, whiting does not deserve this reputation; for certain dishes it is well worth buying. It should be bought as fresh as possible, as the flesh breaks down very rapidly and it quickly becomes impossible to fillet or skin. The fillets should be pearly white and feel soft, but definitely not flabby. Whiting are small, so allow two fillets per serving.

Red Mullet

Known as goat fish in the United States, red mullet is among the finest of all sea fish. They are found in the Atlantic and Mediterranean waters, on sandy or rocky areas of the seabed, and are small (up to 40 cm/16 in long) with pinkish-red skins streaked with gold. Their Roman-nosed heads have two long barbels on the chin. They have a lean, firm flesh with a robust, distinctive flavor. There are a number of different varieties, including Mullus surmeletus and Mullus barbatus. The mullet is known by different names including woodcock of the sea, Rouget in France, triglia in Italy, and salmonete de roca or salmonete de fango in Spain.

WRASSE

This large family of fish is notable for its varied and dazzling colors. Wrasse range from steely blue to green, orange and golden; in some species the sexes have different colors, All wrasse has thick lips and an array of sharp teeth. They are small fish, seldom growing to more than 40 cm/16 in in length. The wrasse is found in both Atlantic and Mediterranean waters, living near rocky coasts and feeding on barnacles and small crustaceans. The most common variety of wrasse is the ballan wrasse, which has a greenish-brown skin, with large scales tipped with gold. Male and female cuckoo wrasse have strikingly different coloration; the males are steely blue with almost black stripes, while the females are orangey-pink with three black spots under the dorsal fin. The name of the five-spotted wrasse is self-explanatory, while the brown spotted wrasse is completely covered in spots. Rainbow wrasse has spiny dorsal fins and a red or orange band along their body. Some of the mottled blue-green wrasse has a slight resemblance to the parrot fish, to which they are distantly related.

Buying

The wrasse is available in spring and summer. Look for scintillating skin and bright eyes. Ask the fishmonger to scale and clean the fish for you. Allow at least 400 g/14 Oz per serving.

TUNA

Also called tunny, tuna has been a popular food for centuries. The fish were highly prized by the Ancient Greeks, who mapped their migratory patterns in order to fish for them. They are a member of the mackerel family and are found in warmer seas throughout the world, as far north as the Bay of Biscay. A shoal of immense tuna fish travelling through the high seas is a magnificent sight. These beautiful, torpedo-shaped fish can grow to an enormous size up to 700 kg/1,540lb Although they may be as small as 1-1.5 kg/2 1/4-3lb. They have immensely powerful muscles and firm, dark, meaty flesh. There are many varieties of tuna, although as a result of centuries of over fishing, only about half-a-dozen varieties are sold commercially.

Buying

Tuna is usually sold as steaks or larger pieces, often already skinned. This makes it an extremely economical purchase, as there is no waste. It is a very substantial and filling fish, so allow about 175 g/6 Oz per person. Depending on the individual variety, the flesh may range from pale beige-pink to deep dark red. Do not buy steaks with heavy discoloration around the bone, or which are dull-looking and brownish all over. The flesh should be very firm, dense and compact.

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World famous butter and fat production

There is a wide choice of hard fats for both cooking and spreading and, in these health-conscious days, many people opt for the low-cholesterol, polyunsaturated varieties. Nevertheless notwithstanding health warnings, butter is still the preferred spread for bread and toast, and almost all professional cooks choose butter in cooking, whether it's for sauces, pastries or cakes. The very best butters mostly come from France. They are unsalted (sweet) and have a slightly sweet flavor and smooth texture. There are also a huge number of blended butters, which are produced in any number of countries, although among the favorites are Australia and New Zealand, Denmark, Ireland and England. There are two basic types of butter-sweet cream and lactic, which may be salted or unsalted. In Britain and the United States, sweet cream butters tend in Europe also butter make lactic. Different type of milk can make butter. For example, in India, butter is made from water buffalo milk and in the Middle East it is made from ewe's milk.

UNSALTED/SWEET BUTTER

This butter has a mild aroma and a slightly sweet flavor and is particularly suited for making sweet pastries and cakes. It also makes an excellent table butter, although some people, who are accustomed to the most distinctive flavor of salted butter, may find it rather bland and insipid.

SALTED BUTTER

Butter was originally salted to preserve it for the winter months when fresh butter was not made. Today, salt is still added to butter and is normally the only added ingredient. The salt not only adds flavor but still has a preserving effect and salted butter will keep fresher for longer than the unsalted variety. Different brands often have varying amounts of salt added, and it is a matter of taste which you prefer. Some very salty butters are not ideal for baking and should be avoided if you are making desserts or cakes. Butter with less than 3 percent salt does not have to be labelled salted, but is sometimes labelled slightly salted.

CLARIFIED BUTTER

This type of butter is used for cooking. It is made by slowly melting butter and then skimming off the milk solids that rise to the top and pouring or spooning the melted fat off the sediment that is removed from the pan. Can able to see golden liquid. It contains no milk solids, clarified butter can be heated to a higher temperature than ordinary butter and is excellent for butter sauces and certain fried dishes.

GHEE

This type of clarified butter originated in India but is now produced in many other countries. It has a stronger, more caramelized flavor than clarified butter because it is heated for a little longer in the clarifying process. It is also made from a stronger flavored cream. Ghee is usually sold in cans and, as it no longer contains milk solids that will rapidly go off, it is not necessary to keep it in the refrigerator.

CONCENTRATED BUTTER

Specially developed for use in cooking, concentrated butter is produced by removing the milk solids, salt and other impurities, leaving about 96 percent butterfat. It can be heated to higher temperatures than ordinary butter and less of it is required-about 75 g / 30 z/6 tbsp concentrated butter for every 90 g/3 1/2 Oz/7 tbsp ordinary butter. To use it for baking, extra liquid will have to add. Concentrated butter at least three months in the refrigerator.

BUTTER SUBSTITUTES

There are many butter-type products on the market. They are designed to taste and look like butter, but are actually made from combinations of animal and vegetable fats, coloring, stabilizers and preservatives. Some have the same butter fat content as, although others contain a large portion of water, less fat and have fewer calories.

LACTIC BUTTER

This is the type of butter traditionally made in Denmark, Holland and France. The cream is mostly pasteurized inoculated with a culture that ripens the butter, then pasteurized once more to arrest the ripening process. Read More