Wizard Recipes

In general, high-dose vitamin or mineral supplements add little to our health and may in themselves cause illness. Those that contain more than 100 percent of your estimated daily needs may result in serious nutrient imbalances or even toxicity.

Such imbalances do not occur when your source of vitamins comes from foods rather than supplements, because foods contain safe amounts of multiple nutrients.

As you know, most Americans, including athletes, consume considerably more protein than recommended, and more than their bodies can use. Protein or amino acid powders provide no benefit and are a poor substitute for protein-rich foods that contain necessary vitamins and minerals.

Similarly, pills that promise to deliver all the fiber we need daily are a bad risk, because these pills invariably provide only one type of fiber, whereas each type of fiber found in foods of plant origin appears to confer unique health-promoting benefits.

The fatty acids we need also are available in more than adequate amounts in various foods.

Supplements are not substitutes. Supplements do not replace the hundreds of nutrients in whole foods needed for a balanced diet, and they will not fix poor eating habits. If you are considering taking a supplement, heed the following:

• Do not self-prescribe.
• See your doctor or health care provider if you have a health problem.
• Discuss any supplement that you are taking. Supplements may interfere with medications.
• Read the label. Supplements can lose their potency over time, so check the expiration date on the label.

Also, look for the initials “USP.” They stand for the testing organization, US Pharmacopeia, which establishes testing standards for compounds. The Food and Drug Administration (FDA) does not analyze supplements before they enter the marketplace.

• Stick to the Daily Value (DV). Choose supplements that are limited to 100 percent or less. Take no more than what is recommended by your doctor or health care provider. The toxic levels are not known for some nutrients.
• Do not waste dollars. Synthetic supplements are the same as so-called natural types. Generic and synthetic brands are less expensive and equally effective.
• Store in a safe place. Iron supplements are the most common cause of poisoning deaths among children

Nutrients are certain chemical compounds that are present in foods and that fulfill one or more of the following functions:

• Supply energy for body functions.
• Build and replace cells that make up body tissues.
• Regulate body processes.

There are six categories of nutrients:

• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals

• Water

Proteins

Proteins are known as the building blocks of the body. They are essential for growth, for building body tissues, and for basic body functions. They can also be used for energy if the diet does not contain enough carbohydrates and fats.

Proteins consist of substances called amino acids. The body is able to manufacture many of them, but there are nine amino acids it cannot manufacture and must get from foods. A food protein that contains all nine essential amino acids is called a complete protein. Meats, poultry, fish, egg and dairy products contain complete proteins.

Proteins that lack one or more of these essential amino acids are called incomplete proteins. Foods high in incomplete proteins include nuts, grains, and dried beans and other legumes. Foods that, if eaten together, supply all the amino acids are called complementary proteins.

For example, cornmeal tortillas topped with chili beans supply complete protein because the corn supplies the amino acids lacking in the beans. Beans and rice is another example of a food combination supplying complementary proteins.

The average adult needs about 50 to 60 grams of protein a day. For most North Americans, getting enough protein daily is not a problem; most get about twice as much as they need. Greatly excessive protein in the diet can lead to a variety of health problems, including kidney and liver damage.

Vitamins

Vitamins are present in foods in extremely small quantities, but they are essential for regulating body functions. Unlike proteins, fats, and carbohydrates, they supply no energy, but some of them must be present in order for energy to be utilized in the body.

Also, lack of certain vitamins causes deficiency diseases.

Vitamins are classified as water soluble and fat soluble. The water-soluble vitamins (the B vitamins and vitamin C) are not stored in the body and must be eaten every day.

Foods containing these vitamins should be handled so the vitamins are not dissolved into the cooking water and lost.

Fat-soluble vitamins (A,D, E and K) can be stored in the body, so they do not need to be eaten every day as long as the total amount eaten over time is sufficient.

Consuming too much of a fat-soluble vitamin daily, as sometimes happens when people take too many vitamin supplements, can result in toxic levels of the vitamin stored in the tissues.

Minerals

Minerals, like vitamins, are consumed in very small quantities and are essential for regulating certain body processes. Minerals that must be consumed in relatively large amounts-more than 100 milligrams daily-are called major minerals. These include calcium ,chloride, magnesium, phosphorus, sulfur, sodium and potassium. Minerals that must be present in smaller amounts are called trace minerals. These include chromium copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc.

Less is known about the functions of some of the trace minerals. It is important to understand, however, that although small quantities are needed by the body, too much of any of them can be harmful.

Sodium, a component of table salt, is well known as a health problem. Too much sodium is thought to contribute to high blood pressure. Health authorities try to convince people to reduce the sodium in their diets, primarily by salting foods less.

Water

The adult human body is 50 to 60 percent water by weight. Water plays a role in all the body’s functions, including metabolism and other cell functions, digestion, delivery of nutrients, removal of waste, temperature regulation, and lubrication and cushioning of joints and tissues.

Water forms a large part of most of the food we eat and all the beverages we drink.

The body is good at regulating its own water content and tells us when we need more by making us feel thirsty. This signal should not be ignored. Even better is to drink enough fluids to prevent feeling thirsty. Required daily water intake varies greatly from person to person, depending on age, level of activity, and environmental factors such as heat.

The common recommendation of 8 glasses of water a day is not enough for some people, such as athletes and others who exercise strenuously, and is too much for others, such as older, sedentary adults.

What’s really in the foods we eat? It’s a question that seems to be asked more and more today. The news is filled with stories of foods that help to fight cancer, ward off heart disease or manage diabetes. So it’s tough to know which ones are truly the best.

The truth is-the right foods can do so much more than satisfy hunger. There are some foods that are so powerful they can not only fuel our body, pack our diets with nutrients and protect our health but also enhance it. And they really can help us fight disease. Below, we’re sharing the foods our experts consider to be some of the best.

Tomatoes

Vitamins: A and C
Minerals: Potassium
Also provide: Beta-carotene, lycopene and fiber
Benefits: Help protect against some cancers
Did you know? There’s more lycopene in cooked tomatoes than raw, so you can feel good about using canned tomatoes and paste, tomato juice and ketchup.
Recipe: Cherry Tomatoes with Choice of Herbs

Salmon

Vitamins: A, B6, B12 and D
Minerals: Phosphorus, potassium and selenium
Also provides: Omega-3 fatty acids and protein
Benefits: Increases heart health by lowering blood pressure and triglycerides. It’s also thought to prevent memory loss.
Did you know? Salmon is rich in the omega-3 fatty acids DHA and EPA, which studies have identified as the most beneficial of the omega-3s.
Recipe: Baked Salmon

Blueberries

Vitamins: A, C and E
Minerals: Magnesium, manganese and potassium
Also provide: Fiber and beta-carotene
Benefits: Have cancer-fighting properties and can also improve memory
Did you know? Anthocyanins, the antioxidants found in blueberries, give the fruit its dark purple color.
Recipe: Blueberry Ice Cream

Spinach

Vitamins: A, C, K, folate, riboflavin and thiamine
Minerals: Calcium, iron, magnesium and zinc
Also provides: Beta-carotene, fiber and lutein
Benefits: Helps reduce the risk of cancer, stroke and heart disease
Did you know? The magnesium in spinach helps to lower high blood pressure.
Recipe: Spinach Salad

Oats

Vitamins: Vitamin E and thiamine
Minerals: Manganese, magnesium, phosphorus, selenium and zinc
Also provides: Fiber and protein
Benefits: Lowers cholesterol and the risk of heart disease
Did you know? Enjoying oatmeal on a regular basis may decrease insulin resistance and help stabilize blood sugar.
Recipe: Apple-Oats Casserole

Soy

Vitamins: Folate and vitamin K
Minerals: Calcium, iron, potassium and selenium
Also provides: Fiber, omega-3s and protein
Benefits: Reduces blood pressure and has cancer-fighting properties
Did you know? Soy is the highest-quality source of cholesterol-free, vegetarian protein.

Recipe: Soybean Burrito

Broccoli

Vitamins: A, C, K, and folate
Minerals: Phosphorus and potassium
Also provides: Fiber, lutein and beta-carotene
Benefits: Fights cancer and contributes to eye health
Did you know? Broccoli has properties that kill bacteria known to cause ulcers and some stomach cancers.
Recipe: Broccoli Souffle

Black Beans

Vitamins: Folate and thiamine
Minerals: Iron, magnesium and potassium
Also provide: Fiber, flavonoids and protein
Benefits: Combat free radicals, which can reduce cancer risk
Did you know? If you like the convenience of canned black beans but are watching sodium levels, try canned organic black beans, which tend to have less salt.
Recipe: Black Beans and Rice

Walnuts

Vitamins: A, E, folate, riboflavin and thiamine
Minerals: Calcium, magnesium, phosphorus and potassium
Also provide: Fiber, omega-3s and protein
Benefits: Lower the risk of heart disease and improve cholesterol
Did you know? Walnuts are the only nut with a significant amount of ellagic acid, a cancer-fighting antioxidant.
Recipe:Caesar Salad with Roquefort and Walnuts

Fruits (nuts, olives, peanuts, almonds, avocado and coconuts) and seeds (sun-flower, pumpkin) contain a high caloric content, being rich in unsaturated fats, minerals (zinc, iron, calcium, potassium, magnesium and selenium), vitamins (B and E) and proteins. These fruits and seeds can be consumed as they are or used for producing oil.

Oleaginous Fruits

Advantages:

-         Due to the high content of minerals, these stimulate the immune system and increase the body’s capacity to protect itself.

-         Decrease cholesterol level, assuring a good blood fluidity, arterial wall elasticity and a normal blood pressure

-         Improve male fertility and sperm quality

-         Nuts ameliorate PMS symptoms through B6 vitamin content.

-         Olive oil is the best absorbed by the intestine and improves intestinal transit and digestive functions, preventing constipation.

-         If you hold olive oil in your mouth for a few minutes, it maintains teeth whiteness and gum health

-         Rich in mono non saturated fats, olive oil is good for your heart, whereas sun flower oil has a high content of E vitamin, being a good antioxidant

-         Pistachio contains Iron and Calcium

-         1 fist of peanuts or nuts per day increase intellectual performances

Avocado is one of the least fruits rich in oils and E Vitamin fruits; E vitamin helps cicatrisation, maintains skin quality, improves immune system, diminish heart disease risk

We start drinking milk from the first day of our life ’till our last, right? And that’s great, because milk is the only complete nutrient: it contains all 3 main nutriments categories (proteins, glucids/carbohydrates and lipids), along with vitamins (A,D,E and B group) and minerals (Calcium, Phosphor, Zinc and Iron)

Advantages:

-Through its high Calcium content it prevents rickets. 1 liter milk per day offers the Calcium needed for perfect bone solidity and development.

-Helps prevent cancer (colon cancer) due to Omega 6 content. Studies have shown a 50 % decrease in cancer incidence on dairy consumers

-Milk contains high quality proteins with essential amino acids which assure best development of tissues and whole organism

-prevents and treats high blood pressure due to high Calcium content

-cheese prevents cavity problems by increasing saliva Ph.

-Calcium from dairies burns fat!

-cheeses contain triptophan, precursory of serotonin, which gives us the good mood we desire so much

Eggs contain all 8 essential amino acids and proteins, and also all the needed substances for adolescentin and adult development. Along with the amino acids and proteins, eggs are also high in vitamins (A, B, D, E), minerals (Phosphor, Calcium, Iron) and oligoelements.

Advantages:

- proteins from eggs are better used by our organism that meat proteins. This happens because eggs are rich in vitamins and minerals.

- vitamin D in eggs plays an essential role in Calcium absorption from other ingredients and for bone development. Even though most of vitamin D is produced when exposed to sun, children, pregnant women and elders need high quantities of vitamin D, eggs being a very important source.

- 1 egg means 10% of the daily needed quantity of Selenium and contributes to the quality of sperm.

- eggs maintain the well functioning of the nervous system through its B6 and B12 content.

- protects blood vessels due to antioxidant properties conferred by Selenium and D vitamin.

Disadvantages:

- the egg yolk contains a lot of cholesterol. People with high triglycerides shouldn’t consume more than 1 egg weekly.

- hard boiled eggs can cause indigestion to gall bladder suffering persons.

- it can contain salmonella (especially in goose or duck egg), so don’t consume it raw. Cook it, and the germ dies.

- It doesn’t contain vitamin C or glucids.

Fish is a very nutritious type of food with numerous dietetic qualities, easily digestible due to its high content of proteins, vitamins (A, D, E, B12) and minerals (Phosphor, Iodium and Potassium). More than that, fish contains the so called “good fat” which is non dangerous, high is no saturated fatty acids and also essential fatty acids like Omega 3 and 6, that cannot be synthesized by itself by our organism.

Advantages:

- decreases the risk of cardiac diseases

- the essential oils offer fluidity to the blood and diminish inflammatory effects, decreasing the risk or arthrosclerosis

- Omega 3 and 6 diminish psoriasis and poliarthritis symptoms.

- fish contains D vitamin, essential in Calcium absorption

- iron from anchovies and tuna is 30 times better absorbed than the iron from vegetables

- oysters have aphrodisiac properties, stimulating the estrogen and testosterone, assuring a high sperm quality

- fats contained in fish meat have a positive effect on HDL cholesterol (the good cholesterol), increasing its quantity

- seafood have a low calorie content, being indicated for diets

Disadvantages:

-Shrimps are high in Calcium, but also in cholesterol

-All seafood may contain toxic quantities of pollution metals (Mercury), so be careful from where you purchase them.

-Fish that is consumed raw must be extremely fresh

-The fish skin shouldn’t be consumed due its high fat content

-Salty fish is contraindicated for high blood pressure or hepatic diseases.

It can be white or red… it can be pork, beef, chicken, turkey or wild game, meat is the main source of proteins for the organism, offering the needed amino acids.

Meat contains vitamins (D and B12) and minerals (Zinc, Selenium, Iron), but does not contain any fibers or glucids.

Advantages:

- With its high content of amino acids, meat participates in the construction and well maintenance of all tissues and organs

- It is used in diets due to its high protein and low lipid content

-Maintains the well functioning of the nervous system and increases concentration due to its B12 content

-Turkey meat puts you in a good mood due to the tryptophan content and also contains antioxidants (vitamin C, vitamin E and Selenium), which help prevent arteriosclerosis

-Vitamin D in meat helps Calcium fixation for best bone development

-Liver contains high quantities of vitamin A and B 12, and also Iron,  Zinc and Selenium which become easy to absorb

Disadvantages:

-Be careful with the high saturated fats in meat, because they increase blood pressure and arteriosclerosis risks

-High meat consumption can lead to constipation, because of the lack of fibers

-Liver and pork can contain Trichinela spiralis, a parasite

Mushrooms are not a particularly nutritious food, but few people are thinking of nutrition when they bite into a perfectly prepared specimen. They are high in protein compared to other vegetables, but in an absolute sense, they are still a low-protein food. They contain lots of vitamins B2 and B3, a significant amount potassium and a moderate amount of phosphorous.

The mushroom’s job is to add flavor, texture, eye appeal and richness to a dish or plate of food, not nutrition. Western cuisines tend to use mushrooms mainly for flavor, although the subtle mushroom texture is an important part of many dishes that don’t require long cooking.

In Oriental cooking, their texture and ability to absorb other flavors from the liquid are more crucial. Japanese cuisine in particular adore mushrooms for both flavor and texture. That is why the cultivation of so many flavorful mushrooms originated in Japan.

Mushrooms add a chewiness that is pleasing even if the flavoring effect is modest using milder mushrooms. In fact, some of the dried Chinese mushrooms match tofu in blandness, but cooks use them extensively for texture, color and to absorb the flavor of the sauces.

The mushroom’s very pretty, appealing shape in food presentation has made it even more trendy among contemporary cooks and chefs, particularly in white tablecloth restaurants

So what type of mushrooms should you use in your cooking? If you have an unlimited kitchen budget, use fresh black truffles ($1300 a pound or $3000 a kilo) and morels from France. They will be a sure hit among your guests, particularly if you can weave their cost into the dinner conversation.

But most of us work with a more limited kitchen budget in which the other end of the spectrum is the more likely scenario, even considering to rescue the mushrooms on the “reducedfor- quick-sale” shelf of the supermarket.

For most everyday cooking, fresh button mushrooms are perfectly adequate. When you want to splurge a little, one of the more common exotic types is a nice addition to your menu.

Remember, a little mushroom goes a long way. Two ounces (55 g) of an exotic mushroom per person is plenty to get the full benefit of mushrooms when you mix it with other ingredients in a side dish. So 1 pound (half a kilo) serves 8 guests-not an outrageous expenditure for an elegant meal.

To make the price even more reasonable, mix the exotic mushrooms with button mushrooms half and half. You will still get the flavor and visual impact of the exotic mushrooms. You can also blend fresh button mushrooms with dried reconstituted exotic mushrooms for their added flavor. Use 1 or 2 ounces (30 or 55 g) of dried mushroom for every pound (half kilo) of fresh mushrooms.

Mature mushrooms are always more flavorful than younger ones. Both the umbrella shape and the deepening color of the “ripe” spores indicate a mature mushroom. Don’t use quite as much of a mature specimen as you do the same mushroom in the button stage.

A flavorful exotic species like the chanterelle goes with any robust, full-flavored dish, while the milder exotics, like the oyster mushroom, are better with mild-flavored food, particularly seafood.

Some mushrooms are perfect for garnishing to add visual impact, such as the enoki. Their size and blandness are hopelessly lost among the other ingredients, but they look great as a garnish.

You may also use mushrooms raw in salads. They add visual impact to the dish with their pretty-shaped cross-section when thinly-sliced. But uncooked mushrooms are almost flavorless. Marinated or pickled, they readily absorb the flavor of the liquid in which they are soaked, thanks to their spongy flesh. A marinated mushroom retains its crunchiness, too, making it great hors d’oeuvres to serve with toothpicks.

How much mushroom should you count on for each serving? Mushrooms are 92 percent water so with cooking they shrink considerably as heat evaporates much of that moisture. Generally, a 4-ounce (110-g) serving is an adequate size when mushroom is a side dish, but for a more generous serving increase that to 5 ounces (140 g).

When it is the main ingredient of a mushroom dish, such as a mushroom stroganoff and mushroom stew, increase it to 6 or 6 1/ 2  ounces (170 or 185 g). For hors d’oeuvres as marinated mushrooms, count on everyone taking anywhere from 2 to 5 buttons, depending on their size and what else you are offering

Ginseng

It is a very strong stimulant for hormones. This exotic plant slows down the aging process! Also stimulating sexual energy.

Iris

Iris dust can be a very good aphrodisiac for both sexes. Here’s a recipe for iris wine: for 1 liter of white dry young wine, 1 g. of cinnamon, 8 g. of iris root dust, 8 g. of dry ginger add 125 g of sugar. Leave it to sit for 24 hours and then filter it. Add 50 ml of milk and 6 fresh crushed  almonds. Stir well and leave it to get tasty.

Vanilla

Vanilla creates euphoria. It is used against sexual asthenia, stimulating the central nervous system and, though its smell, helps to boost up sexual desire. Use it in aphrodisiac drinks: here’s a pleasure recipe: a bowl of hot melted chocolate, 2 vanilla beads and some vanilla powder. Cook it at a small flame, sweeten it up with honey, add a cup of strong hot coffee. Uuh… Yaam!

Ironweed

In antic times, ironweed used to be dedicated to Venus. Infusions made with ironweed flowers, or, even better, soaked up in wine for several days, 250 ml after every meal stimulate a better body reaction and increases blood circulation, but be careful! Buy it from botanical shops!

Caviar

Contains a great deal of vitamins. High on Phosphor, caviar is perfect for nervous cells. Better with consumed with vodka.