Wizard Recipes

For best flavor, appearance and least nutrient loss cook vegetables as quickly as possible. The quickest-cooking methods present us with most tasty vegetables-blanching, stir-frying, deep-frying, grilling and broiling. But the slow-cooking oven roasting also brings out full flavors.

When you want to cook several kinds of vegetables together irrespective of what method you use, you have two choices to arrive at vegetables with the same degree of tenderness. Either add them to the pot or pan at different times, starting with the slowest-cooking, densest vegetables then gradually adding the faster-cooking ones, or cut them into different sizes-the slow-cooking vegetables into smaller pieces than the fast-cooking ones.

You may also combine two cooking methods. For example, pre-blanching vegetables significantly speeds up grilling, broiling or sautéing. Blanching is also an efficient way of preparing vegetables to fast last-minute serving, the way restaurant chefs serve freshly-cooked crisp vegetables in the shortest time.

The chef has the supply of pre-blanched, cooled vegetables ready to sauté on high heat in butter or oil and seasonings in less than a minute. Efficient home cooks do the same.

When cooking strong-flavored vegetables, such as those in the cabbage and onion families, the flavor becomes milder if you cook it in water to cover. The strong flavor components leach into the liquid.

They also become milder if you leave your pot uncovered so some of the strong volatiles spread their aromas throughout your house, leaving their vegetable source behind. Due to chemical reactions, prolonged cooking increases the strong flavor of cabbage-family vegetables, but decreases the onion-family vegetables.

A useful way of concentrating flavor in some high-moisture vegetables is a technique the French call dégorger. The idea is to get rid of part of the water without heat. You grate or finely dice the vegetables (cucumber, zucchini, cabbage) to increase the surface area and sprinkle it generously with salt.

After several hours the salt draws out some of the water that you drain in a colander or you wrap the vegetables in a kitchen towel and squeeze out the water by twisting the towel. After thoroughly rinsing out the excess salt, the vegetables are ready to sauté, stir-fry, bake or whatever method is suitable.

Useful Tips to remember :

¨ Use yellow onion in cooking, sweet onion for salads

¨ The flatter the onion the less the pungency

¨ For most intense garlic flavor add garlic late to the sauté pan or dishes

¨ Cooking ginger in water or oil mutes pungency; cooking in acidic liquid increases it

¨ Keep extra minced garlic and ginger in small containers in your freezer

¨ To ripen tomatoes, keep them out of the sun in a warm place in a closed paper bag

¨ Canned tomatoes are better for cooking than tomatoes out-of-season

¨ Chili powder is a spice mix; ground or powdered chili is pure red chili ground into fine

powder

¨ Keep ground chili and paprika in the freezer for best flavor

¨ To tame chili-induced fire in your mouth, get rid of chili oil with alcohol or milk products, or

soak it up with bread or tortilla; avoid water

¨ The ribs in the chili carry most pungency; the amount you include defines how hot your dish

will be

¨ Mushrooms add flavor and texture to dishes; some are bland but soak up flavorful liquids

¨ Heating creates the flavor in mushroom; raw mushrooms are pretty but flavorless

¨ Store mushrooms in paper bags in refrigerator, never in plastic

¨ Cook vegetables with three goals in mind: best flavor, most nutrients, most eye appeal

¨ Cook all vegetables for shortest time possible, particularly green vegetables to preserve color. Never add any acid or baking soda to the cooking water

¨ One of the best vegetable cooking methods is blanching in plenty of boiling, salted water. Microwave cooking is the least suitable

Vegetables are extremely versatile in the kitchen. We may use any of the following cooking methods to prepare them:

1. Boiling, blanching or parboiling. All these terms refer to the same cooking method- cooking in briskly boiling large amount of salted water, akin to pasta cooking. The reason for large amount of water is to keep it at boil as much as possible when you add the vegetables.

A large body of liquid keeps its heat better than a small amount. When you add the vegetables, it returns to boil relatively quickly. Large amount also helps to dilute accumulating leached-out acids that would change the color.

Blanching and parboiling are the same things. The terms imply cooking in boiling water until nearly cooked but still quite crisp. Once you remove the vegetables from the boiling water, you quickly immerse them in cold water to stop the cooking process (iced water, that some cookbooks suggest, is not necessary-cold water instantly stops the process and you avoid an unnecessary step of ice water preparation).

Then the vegetables are ready for a next cooking step, for cold storage or as salad ingredient. Boiling is a term that implies cooking to a softer stage than blanching. Today many cooks prefer to serve freshly-blanched crisp vegetables instead of boiled.

You always add salt to the water to cook vegetables. The amount is about ½ teaspoon for every quart (liter) of water. Without salt the boiling water leaches out the vegetables’ natural salt and the flavor becomes flat.

Blanching produces the brightest colored vegetables of all cooking methods. They become brighter than their natural colors. Why? Vegetables are made up of tiny cells that contain the coloring pigments.

There is a thin layer of air that surrounds each cell and that layer slightly mutes the color in living plants. It is similar to looking through a fogged-up windshield. The heat in blanching removes that thin air layer from the surface cells, and the muting effect disappears-the colors become brighter, like if you had put on the defroster for your windshield.

2. Steaming is a slower process than boiling or blanching requiring nearly twice the cooking time. Many cooks swear by steaming as the method for best-tasting vegetables. But thers (myself included) disagree. When you steam and blanch the same vegetable to the same degree of doneness, you notice a slight but distinct difference.

Steaming does not bring the flavors out as fully as cooking in boiling water does. You may want to try it yourself and decide. You don’t need to salt the water when steaming in spite of some cookbook directions. Salt does not evaporate with the steam and the vegetables remain unaffected.

3. Stir-frying, sautéing and frying are closely related methods. All use high heat and oil or fat to prevent sticking to the pan and to develop the flavor by the browning reaction In stir-frying you add just a film of oil, in sautéing somewhat more and you fry in deep, hot oil. When frying in a lot of oil, the cook needs to coat the vegetable with a batter, or the fast-escaping steam from the vegetables makes a terrible spatter in the oil. The coating moderates the direct contact of the hot steam and the oil, resulting in plenty of hissing and sizzling but less spattering.

4. Baking or roasting is suitable for many of the sturdier vegetables. Those with particularly high moisture content, such as cucumbers, are not suitable-by the time they are finished roasting, not much more than a brown pellet left. You always stir in a small amount of oil or fat with baked or roasted vegetables to help them brown and inhibit sticking to the pan.

You may also add seasonings with the oil. Add robust herbs and spices early in the process but subtle-flavored herbs lose too much essential oil during the baking process, so it is best to add them late. For baking or roasting, use whole vegetables or large chunks. If you cut them into too small pieces, they dry out too much.

5. Broiling and grilling vegetables are just like broiling or grilling meat, except it is necessary to add some oil or fat to avoid sticking and promote browning. For this method the vegetables are often in thick slices.

6. Microwave cooking is very popular because of its speed. Many cooks believe in this method yet it is so fast that overcooking is a real danger. You leave the vegetables in the microwave oven just 30 seconds too long, and you end up with a product ready to be puréed for baby food. Microwave cooking doesn’t brings out flavors, either. Test it for yourself and compare. Cook, say green beans, in the microwave to the same doneness as green beans you cook in boiling water or in a steamer.

My memorable microwave cooking lesson was at a good friend’s summer dinner party at the height of the corn season. He was a first-class gardener and his wife was a third-class cook. Unfortunately, she was the designated cook in the house. Minutes before dinner he picked fresh young corn in his backyard garden, handed them to his wife while us guests looked on in an expectation for fabulous culinary delights.

Fresh-picked corn is a rarity in most of our lives and the flavor is often ahead of caviar and truffles. The corn cobs were ready in record time-she microwaved them. Instead of culinary delight it was a struggle to chew and swallow the tough, flavorless kernels. The microwaves totally annihilated them. It was a pure waste growing them since in this case frozen corn would have easily surpassed the fresh.

BREADS AND GRAINS

Look for bargains on day-old bread and bakery products. Buy regular rice, oatmeal, and grits instead of the instant and flavored types.

Try whole-grain bread and brown rice to add nutrients and variety to family meals.

VEGETABLES AND SALADS

Look for large bags of frozen vegetables. They may be bargains and you can

cook just the amount you need, close the bag tightly, and put the rest back in

the freezer.

Foods at salad bars can be costly. Some food items-lettuce, cabbage, onions, and carrots-usually cost less in the produce section of the store than at the salad bar. But if you need only a small amount of a vegetable, buying at the salad bar can save money if it reduces the amount you waste.

FRUITS

Buy fresh fruits in season, when they generally cost less.

MILK

Nonfat dry milk is the least expensive way to buy milk. When using it as a beverage, mix it several hours ahead and refrigerate so it can get cold before drinking.

Buy fresh milk in large containers (gallon or 1/2 gallon). These generally cost less than quarts.

Buy fat-free or lowfat milk to cut the amount of fat in your family’s meals. Note that children under 2 years of age should be given only whole milk.

MEAT AND POULTRY

Look for specials at the meat counter. Buying cuts of meat on sale can mean big savings for you.

Buy chuck or bottom round roast instead of sirloin. These cuts have less fat

and cost less. They need to be covered during cooking and cooked longer to make the meat tender. Buy whole chickens and cut them into serving size pieces yourself.

DRY BEANS AND PEAS

Use these sometimes instead of meat, poultry, or fish. They cost less and provide

many of the same nutrients. They are also lower in fat.

BULK FOODS

Buy bulk foods when they are available. They can be lower in price than similar foods sold in packages. Also, you can buy just the amount you need.

TIPS FOR HEALTHY COOKING

Go easy on fat, sugar, and salt in preparing foods. For example, make Oven Crispy Chicken instead of fried chicken or make Baked Cod with Cheese instead of fried fish. You don’t have to leave out all the fat, sugar, or salt-just limit the amount you use.

Flavor foods with herbs, spices, and other lowfat seasonings instead of using rich sauces and gravy. Look for ideas about what seasonings to use in some of the recipes in this booklet, like Baked Meatballs, Baked Spicy Fish, and Turkey Chili.

Make homemade desserts sometimes to save money and serve additional healthy foods to the family. For example, try a fruit crisp, like Peach-Apple Crisp, or a pudding like Rice Pudding.

Remove skin from poultry before cooking to lower the fat content. For example, try Baked Chicken Nuggets, Chicken and Vegetables, or Oven Crispy Chicken.

Always follow food safety rules in the kitchen to make sure that the food you prepare for your family is safe.

KEEP YOUR FAMILY’S FOOD SAFE

Clean-wash hands and surfaces often:

• Always wash hands with soap and warm running water before handling food.
• Always wash cutting boards, knives, utensils, dishes, and countertops used to cut meat with soapy, hot water right away-before you use them for other foods.
• Consider using paper towels to clean up kitchen surfaces. If you use cloth towels, dishcloths, or sponges, wash them often, and every time they have touched raw meat, poultry, or seafood juices. Use hot soapy water or the hot water cycle of the washing machine.

Separate-don’t cross contaminate:

• Store raw meat, chicken, turkey, and seafood in a sealed, wrapped container in the refrigerator.
• Keep raw meat, chicken, turkey, and seafood away from foods that will not be cooked and foods that are already cooked.
• Never place cooked food on a plate or cutting board that previously held raw meat, chicken,

turkey, or seafood.

Cook-cook to proper temperatures:

• Use a food thermometer to make sure meats, chicken, turkey, fish, and casseroles are cooked to a safe internal temperature.
• Cook roasts and steaks to at least 145 F.
• Cook ground meat to at least 160 .
• Cook whole chicken or turkey to 180 F.
• Cook eggs until the yolk and white are firm, not runny. Don’t use recipes in which eggs remain raw or only partially cooked.
• Cook fish until it flakes easily with a fork.

Chill-refrigerate promptly:

• Thaw frozen foods in the refrigerator, not on the kitchen counter. You can also thaw foods under cold water, changing the water every 30 minutes. Or, use a microwave oven.
• Refrigerate or freeze leftover foods right away. Meat, chicken, turkey, seafood, and egg dishes should not sit out at room temperature for more than 2 hours.
• Divide large amounts of leftovers into small, shallow containers for quick cooling in the refrigerator.

• Keep your refrigerator at 40 or below. Don’t pack the refrigerator. Cool air needs to circulate to keep food safe.

Healthful eating is never so easy as it is in the spring. With fresh fruits and vegetables flourishing, you only need minimal preparation to bring out maximum flavor. From salads to sides, entrées to desserts, here is a collection of our wholesome springtime favorites.

Preventive Medicine

Fresh fruits and vegetables are healthy in part because they contain phytochemicals, or beneficial compounds, such as beta-carotene, folate, and lycopene, which aid in the prevention of cancer

An Apple a Day

There is truth to the old “apple a day” adage, though this time of year, think seasonally and make it a “strawberry” or “artichoke” a day…. Beyond having weight-watching benefits, a diet plentiful in fruits and vegetables decreases your risk of stroke and heart attack, helps lower blood pressure, and even guards against eye disease.

Rich and Thin

Spring favorites asparagus and artichokes are often associated with rich, luxurious menus, but they’re also incredibly healthy: They are both excellent sources of fiber and contain a host of nutrients, including vitamins C, K, and folate. “Asparagus is a particularly well-rounded vegetable, nutritionally speaking,” says Monica Reinagel, chief nutritionist for the site NutritionData.com . “It’s high in antioxidants A, C, and E, as well as vitamin K (for healthy bones), and has an array of B vitamins for energy.”

Start Local

Freshness counts for a lot of flavor, so try to get your fruits and vegetables from as close to the source as you can. Shop at local farmers’ markets, or join a CSA (Community Supported Agriculture) group, which delivers seasonal specialties directly from the farm to your house or neighborhood. Don’t be afraid to experiment and substitute based on what you find at the market-for example, in the Sautéed Greens with Cannellini Beans and Garlic recipe featured here, you can use spinach, kale, mustard greens, or broccoli rabe.

Salads are usually served at the beginning of a meal, but a salad can also make a healthy, low-calorie meal all by itself. When you use lots of fruits and vegetables, they can also be loaded with vitamins and antioxidants. The key to keeping salads interesting is to change the ingredients each time you make one. Don’t just think of the simple garden salad, but imagine adding fruits, nuts, and lean meats to your salad to make a great low-calorie, highly nutritious meal.

How Much Salad is Enough for a Meal?

Use the calorie calculator to determine how many calories you need per day, and divide that number of calories by the number of meals you want to eat for the day. If you are eating 2,000 calories per day, you might want to allow yourself 500 calories per each of three meals and 500 for snacks. Or, you could opt for a lighter breakfast and a larger dinner, depending on how you feel. A dieter who is eating 1,300 to 1,500 calories per day might want a smaller salad, maybe 300 to 400 calories. Keeping a food diary is a good way to keep track of your calories and nutrition.

Greens

Most salads start with a pile of greens. Since greens are low in calories and are a good source of fiber, it’s a great way to add volume to your meal without adding a lot of calories. There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker lettuces offer more vitamins than pale iceberg, for example. Spinach has iron, and all varieties are low in calories. One cup of shredded lettuce has about 5 to 10 calories.

Vegetables

Almost any raw vegetable can be cut up and added to a salad. Green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes, and cucumbers are all great suggestions. We need five to nine servings of fruits and vegetables per day, so eating a salad is a good way to meet those needs. Brightly colored vegetables have bioflavonoids, and the dark green vegetables are lowest in calories — about 20 calories per half cup serving.

Fruit

Blueberries, raspberries, blackberries, apple slices and raisins add vitamins and antioxidants. The delicious burst of flavor and sweetness they add can also help you cut back on, or eliminate, high-calories salad dressings. A half cup of apple slices has 30 calories, and a half cup of berries has about 40 calories.

Meat and Cheese

To make a meal of a salad, you may wish to add some healthy protein sources like chopped or sliced hard-boiled eggs, lean beef, cooked shrimp, tuna, chicken breast, or strips of cheese. Make sure to measure your protein sources, since meats and cheese have more calories than fruit or vegetables. Avoid fried meats like chicken strips or battered and fried shrimp. They contain unhealthy fats and lots of calories. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna will add about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories.

Nuts

Sprinkle a few nuts like walnuts, pecans, almonds, or cashews for a nice crunch. Just a few nuts will do, about one-eighth cup of nuts adds about 90 calories. Walnuts are a great source of omega-3 essential fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids.

Salad Dressing

One tablespoon of regular commercial salad dressing will add 50 to 80 calories, so be careful to measure how much you use. A large salad may tempt you to use a lot more, just remember that one-quarter cup of dressing could add up to 300 calories. Low fat dressings are available, which offer fewer calories, but they may not taste as good. A salad with a variety of fruits and vegetables really doesn’t need any dressing; some freshly squeezed lemon or lime juice will likely be enough to suit your taste.

A Salad to Try

Here is a great example of a delicious, healthy salad:

• two cups of green leaf lettuce
• one-fourth cup raw green beans
• one-fourth cup snap peas
• one-fourth cup chopped tomato
• one-fourth cup sliced carrots
• one-fourth cup apple slices
• one-fourth cup blueberries
• one-fourth cup chopped chicken breast
• one chopped hard boiled egg
• one ounce of shredded mozzarella cheese
• one-eighth cup walnut pieces
• lemon and lime wedges

This salad has lots of vitamins, antioxidants, phytochemicals and fiber and comes in at just under 400 calories. Serve this salad with a glass of iced-herbal tea or a big glass of sparkling water with lemon.

Salads can be changed and adapted to any diet. Choose low carb green vegetables for low carb diets and use low-fat or no dressing for low-fat diets. Choose the lowest calorie ingredients if you are watching your calories. Keep lots of salad fruits and vegetables on hand, and you will find it easy to create salads several times per week. Change the ingredients to create completely different flavors, and you will never get bored with healthy salad meals

But what about the meat? Unlike plants that we can not take out from our nourishment, we are not allowed to eat meat- with the exception of the vitamin B 12- all the meat nourishes can be achieved from other sources. (The little amount of B 12 that is necessary for our body is not hard to achieve, it is in all the products of animal origin and it’s produced by bacteria. Therefore you can get the B 12 vitamin consuming dirty food, altered or fermented products).

But meat, whose procurement people have made enormous efforts and from which people feed many years, is a nutritious nourishment which contains all the essential amino acids and many vitamins and minerals, and I haven’t found any convincing reason to exclude it from my nutrition. (I do not mean by this that we don’t have good ethical or ecological reasons)

Probably it is not such a good idea to eat large amounts of meat, as we do it now (each American consumes an average of 90 kg of meat per year) especially if that meat comes from an extreme industrialized food chain. According to studies, the more consumed meat- especially red meat- the bigger is the risk of heart disease or cancer. But studies on “flexitarieni” show that, in small quantities- less then a portion per day- meat increases the risk of illness. Probably Thomas Jefferson was right when he recommended meat only for flavor like a” spice for vegetables” than as a main meal. I didn’t know which of the component elements of the meat are supposed to concern us (saturated fat? The type of iron? Carcinogenic substances produced by cooking and conserving?)

It is possible that the problem consist in the fact that by eating a big amount of meat, we cut out the vegetables from our plate.

But excessive consumption of industrial meat exposes us to bigger quantities of saturated fat, fat acids omega-6, human growth hormones and carcinogenic substances than recommended.

Meat illustrates the idea that the health of food product can not be separated from the health of the food chain. This means that the health of the soil, of the plants, of the animals and of the consumers depend on each other.

Once animals could also synthesize some antioxidants, including vitamin C. But the rich plants nourishment of our ancestors content so much vitamin C that we lost in time this ability to produce this composite, maybe because of the natural selection which tends to give any unnecessary element up that is metabolically costly. (Plants are a rich source of antioxidants because they need those for the oxygen management, produced during the photosynthesis)

Of course this was a great evolution for plants, because people have become completely dependent on them for procurement of an essential nutrient and therefore, people did those vitamin C producers lots of favors, spreading there genes and extending there habitat. The antioxidants like vitamin C has an important role in the relationship between humans and plants even this is less noticeable. Our biologically plant dependency is ancient and profound, so it’s not at all surprising that plants are beneficially.

There are many studies which are proving that rich nourishment in fruits and vegetables is reducing the risk of death in case of all occidental diseases. In countries where people consume daily a pound ore more of fruits and vegetables, the rate of cancer is twice smaller then in the United States. We also know that vegetarians are less disposed to all the occidental diseases and therefore they live longer (semi-vegetarians the so called “flexitarians”- are as healthy as vegetarians). We do not know very well why this happens. It is almost sure that the plant antioxidants protect us, but this could be valid for omega-3 fat acids (other essential nutrients which our body can not produce) for fibers and for other elements and synergic relations of plants compositions, unknown jet.

As shown on the studies of whole grain it is very possible that vegetal aliments are more than the amount of composing nutrients. But probably the advantages of plant based nourishment aren’t based only on the content: vegetal products (with the exception of seeds) have the energy density lower then the rest of nourishments. Eating especially veggies you will consume probably less calories (which will protect you from many diseases). Seeds are the exception that shows us why it is important to consume more leaves then seeds; even if unrefined seeds like whole grain and fruits with a hard shell can be very nutritious, they contain more calories, because there biological role is to deposit energy.

The best way to get rid of the Fast Food culture and its values (that the food has to be fast, cheep and easy to cook; that food is a industry product, not a natural product; that food is a fuel, not a form of communication and bounding with other people or a bounding with the nature) is to participate to the complex but fascinate processes that involves the procure of food.

I feel better in the garden than in the kitchen, but I realize that our relationship between food and eating depends on the spent time for this. The garden offers us a lot of solutions, both practical and philosophical way, so that we can eat healthy. My vegetables garden is rather modest- 3/6 m strip of land, in the front of my house- that’s why in the summer, we give up the supermarket basket, and buy only fruits from the market.

And even if we live in the city and own just a strip of land we have plenty place for some trees with fruits. The garden is the perfect solution if you cannot afford expensive organic products: the own grown fruits and vegetables are fresher than any product on the market and will not cost more than one ore a couple hours per week and a couple of seeds.

The own garden has other benefits; it’s a beautiful way to involve your body. Most of the time, what we call recreation or a workout, means physical work, without any purpose, that’s way the satisfaction will be much higher when the physical activity has a specific purpose.

Gardening means also intellectual activity. You have to know the different soils, to establish the one that fits better to the condition of your garden, to know subtle differences in terms of light, humidity and quality of the soil and the way to fight against pests without using chemicals.

Little secrets worth mentioning

-         green leafed vegetables held at room temperature can lose up to 20 % of the vitamin C content, so that’s why you should keep these in the fridge.

-         Canned vegetables represent a very healthy option because they are easy to conserve, do not have any fat added and maintain Vitamin E and B content. Beta carotene is best conserved when canned whereas most of vitamin C is destroyed.

-         See labels for vegetables cans regarding added sugar and salt.

-         Hydro soluble vitamins like C and B group dissolve in the water in which we boil our vegetables. It is best to use steam for cooking. Consume the water from the can in which the vegetables were conserved. It has all the nutrients that vegetables have lost in the process. Also consume soups

-         Use vinegar or lemon juice to sprinkle your vegetables not to go dark

-         Salt removes water from vegetables, so add it only before consuming these or they will just turn soft.

-         Cauliflower, broccoli and cabbage can be consumed raw (only Brussels sprout needs boiling).

-         Asparagus must be consumed exactly in the day in which you bought it. Only the tips can be eaten.

-         Red beetroot contains betanine, a pigment, which is used as an alimentary colorant

-         Beans, peas and soy beans must be left to soak in cold water up to 4 hours before cooking. In this manner you avoid bloating and indigestion

-         Champignons mushrooms can be eaten raw. All other types must be cooked.

-         To avoid vitamin C oxidation at metal contact, rip the salad leafs with your hands. Don’t cut it with the knife.

-         Do not cook spinach for more than 3-4 minutes in order to keep C and B vitamin. Choose fresh spinach salad.

-         Eat aubergines grilled or cooked with some lemon juice.

-         After washing, dry salad or spinach leaves to prevent oxidation.

There are so many types of vegetables, right? Let’s try and separate them into two categories:

-         vegetables containing starch : potatoes, peas, beans, soy beans which contain a high amount of calories, almost like cereals

-         vegetables without starch, which you can consume raw: green salad, cabbage, pepper, squash, tomatoes etc, which you can consume FORGETTING THE QUANTITIES!!!

Advantages:

-100 g boiled beetroot contains ½ of the daily recommended doses of folic acid

-3 raw carrots per day improve your digestion due to their fibre content

- 100 g red beans offer you 15% of the an adult’s protein daily necessary and 33 % of the daily recommended fibre doses

-120 g soy beans assures 15% of the daily recommended Calcium doses

-5 mushrooms daily offer 50% of Copper ratio

-100g broccoli contain 2 mg Iron, which means 25 % of the daily recommended doses and Calcium as in a glass of milk

-100g of spinach or endives assure half of the daily recommended vitamin B doses

-1 green pepper contains 3 times more vitamin C than an adult needs daily

-1 glass (200 ml) of tomato juice contains 16 ml lycopen, which means exactly the recommended daily doses

-Brussels sprout contain 2 times more vitamin B that cauliflower or cabbage