Wednesday 17 June 2009

Cooking whole carrots-makes difference.

The anti-cancer properties of carrots are more potent if the vegetable is not cut up before cooking, research shows.

Scientists found "boiled before cut" carrots contained 25% more of the anti-cancer compound falcarinol than those chopped up first.

Experiments on rats fed falcarinol have shown they develop fewer tumours.

The Newcastle University study will be presented at NutrEvent, a conference on nutrition and health, to be held in France.

All you need is a bigger saucepan
Dr Kirsten Brandt

Lead researcher Dr Kirsten Brandt, from Newcastle University's School of Agriculture, Food and Rural Development, said: "Chopping up your carrots increases the surface area so more of the nutrients leach out into the water while they are cooked.

"By keeping them whole and chopping them up afterwards you are locking in nutrients and the taste, so the carrot is better for you all round."

The Newcastle scientist, along with colleagues at the University of Denmark, discovered the health benefits of falcarinol in carrots four years ago.

Heat effect

Rats fed on a diet containing carrots or falcarinol were found to be one-third less likely to develop full-scale tumours than those in the control group.

FROM THE TODAY PROGRAMME

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Since then the scientists in Newcastle have been studying what happens when carrots are chopped and cooked.

The latest findings show that when carrots are heated, the heat kills the cells, so they lose the ability to hold on to the water inside them, increasing the concentration of falcarinol as the carrots lose water.

However, the heat also softens the cell walls, allowing water-soluble compounds such as sugar and vitamin C to be lost via the surface of the tissue, leading to the leaching out of other compounds such as falcarinol.

If the carrot is cut before being boiled, the surface area becomes much greater - and so the loss of nutrients is increased.

More tasty

Dr Brandt added that in blind taste studies the whole carrots also tasted much better.

Eight of ten people favoured the whole vegetables over those that were pre-chopped.

This is because the naturally occurring sugars which are responsible for giving the carrot its distinctively sweet flavour were also found in higher concentrations in the carrot that had been cooked whole.

Dr Brandt said: "The great thing about this is it's a simple way for people to increase their uptake of a compound we know is good for you.

"All you need is a bigger saucepan."

Dr Kat Arney, of the charity Cancer Research UK, remained unconvinced that keeping carrots whole would have any impact on cancer risk.

She said: "When it comes to eating, we know that a healthy balanced diet - rich in a range of fruit and vegetables - plays an important part in reducing the risk of many types of cancer, rather than any one specific food."

Tuesday 16 June 2009

omega-3 fatty acids

omega-3 fatty acids

What can high-omega-3 foods do for you?

  • Reduce inflammation throughout your body
  • Keep your blood from clotting excessively
  • Maintain the fluidity of your cell membranes
  • lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
  • decrease platelet aggregation, preventing excessive blood clotting
  • inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
  • increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
  • reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
  • reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
  • help prevent cancer cell growth

What conditions or symptoms indicate a need for more high-omega-3 foods?

  • Depression
  • Cardiovascular Disease
  • Type 2 Diabetes
  • Fatigue
  • Dry, itchy skin
  • Brittle hair and nails
  • Inability to concentrate
  • Joint pain

Salmon, flax seeds and walnuts are excellent food sources of omega 3 fatty acids.

Research indicates that omega-3s may be better absorbed from food than supplements. Norwegian researchers compared 71 volunteers' absorption of omega-3s (EPA and DHA) from salmon, smoked salmon, cod (14 ounces of fish per week) or cod liver oil (3 teaspoons per day). Cooked salmon provided 1.2 grams of omega-3s daily, while cod liver oil provided more than twice as much: 3 grams of omega-3s per day.

Despite the fact that the salmon group got less than half the amount of omega-3s as the cod liver oil group, blood levels of omega-3s increased quite a bit more in those eating salmon than those taking cod liver oil. After 8 weeks, EPA levels had risen 129% and DHA rose 45% in those eating cooked salmon compared to 106% and 25%, respectively, in those taking cod liver oil.

In the group eating smoked salmon, blood levels of omega-3s rose about one-third less than in the salmon group. In those eating cod, the rise in omega-3s was very small.

Concurrent with the rise in omega-3s in those eating salmon, a drop was seen in blood levels of a number of pro-inflammatory chemicals (TNFalpha, IL-8, leukotriene B4, and thromboxane B2). Researchers think omega-3s may be better absorbed from fish because fish contains these fats in the form of triglycerides, while the omega-3s in almost all refined fish oils are in the ethyl ester form. Once absorbed, omega-3s are converted by the body from their triglyceride to ester forms as needed. Lipids. 2006 Dec;41(12):1109-14.

Nutrient Chart

For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.

Description

What are omega 3 fatty acids?

You've probably been hearing about omega 3 fatty acids in recent years. The reason? A growing body of scientific research indicates that these healthy fats help prevent a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis.

Unlike the saturated fats found in butter and lard, omega 3 fatty acids are polyunsaturated. In chemistry class, the terms "saturated" and "polyunsaturated" refer to the number of hydrogen atoms that are attached to the carbon chain of the fatty acid. In the kitchen, these terms take on a far more practical meaning.

Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in appropriate amounts, each type of fat can contribute to health. However, the importance of omega 3 fatty acids in health promotion and disease prevention cannot be overstated.

The three most nutritionally important omega 3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.

Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences. For more information on the proper ratio of these fatty acids in the diet, see our FAQ entitled, A New Way of Looking at Proteins, Fats, and Carbohydrates

The body converts alpha-linolenic acid into two important omega 3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.

How it Functions

What are the functions of omega 3 fatty acids?

Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.

Promoting Healthy Cell Membranes

To perform these functions optimally, however, the cell membrane must maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients. They also lose their ability to communicate with other cells. Researchers believe that loss of cell to cell communication is one of the physiological events that leads to growth of cancerous tumors.

Because cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. Remember that saturated fats are solid at room temperature, while omega 3 fats are liquid at room temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega 3 fats produce cell membranes with a high degree of fluidity.

In addition, recent in vitro (test tube) evidence suggests when omega 3 fatty acids are incorporated into cell membranes they may help to protect against cancer, notably of the breast. They are suggested to promote breast cancer cell apoptosis via several mechanisms including: inhibiting a pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which promotes breast cancer; activating a type of receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR)-ã, which can shut down proliferative activity in a variety of cells including breast cells; and, increasing the expression of BRCA1 and BRCA2, tumor suppressor genes that, when functioning normally, help repair damage to DNA, thus helping to prevent cancer development.

Animal and test tube studies published in the November 2005 issue of the International Journal of Cancer suggest yet another way in which the omega-3 fatty acids found in cold water fish-docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)-help protect against breast cancer development.

All dietary fatty acids are incorporated into cell membranes, and the type of fatty acids dictates how a cell responds and grows. Researchers found that omega-3 fatty acids affect cell growth by activating an enzyme called sphingomyelinase, which then generates the release of ceramide, a compound that induces the expression of the human tumor suppressor gene p21, which ultimately causes cancer cell death.

In the animal experiments, mice were fed diets rich in either omega-3 (fish oil) or omega-6 (corn oil) fatty acids after which breast cancer cells were implanted. Three weeks later, tumor volume and weight was significantly lower in mice on the omega-3 rich diet. In the lab culture experiments, when cells were treated with DHA or EPA, sphingomyelinase activity increased by 30-40%, and breast cancer cell growth dropped 20-25%.

Prostaglandin Production

Omega 3 fats also play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.

In essence, all prostaglandins perform essential physiological functions. However, depending on the type of fat in the diet, certain types of prostaglandins may be produced in large quantities, while others may not be produced at all. This can set up an imbalance throughout the body that can lead to disease.

For example, EPA and DHA serve as direct precursors for series 3 prostaglandins, which have been called "good" or "beneficial" because they reduce platelet aggregation, reduce inflammation and improve blood flow. The role of EPA and DHA in the prevention of cardiovascular disease can be explained in large part by the ability of these fats to increase the production of favorable prostaglandins.

The omega 6 fats serve as precursors for series 1 and series 2 prostaglandins. Like the series 3 prostaglandins produced from omega 3 fats, series 1 prostaglandins are believed to be beneficial. On the other hand, series 2 prostaglandins are usually considered to be "bad" or "unhealthy," since these prostaglandins promote an inflammatory response and increase platelet aggregation. As a result, it is important to ensure proper balance of omega 3 and omega 6 fats in the diet.

EPA Directly Anti-Inflammatory

A recently identified lipid (fat) product our bodies make from EPA, called resolvins, helps explain how this omega-3 fat provides anti-inflammatory effects on our joints and improves blood flow.

Resolvins, which have been shown to reduce inflammation in animal studies, are made from EPA by our cellular enzymes, and work by inhibiting the production and regulating the migration of inflammatory cells and chemicals to sites of inflammation. Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative side effects on our gastrointestinal or cardiovascular systems.

Deficiency Symptoms

What are deficiency symptoms for omega 3 fatty acids?

Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega 3 fatty acids. However, the symptoms of omega 3 fatty acid deficiency are very vague, and can often be attributed to some other health conditions or nutrient deficiencies.

Consequently, few people (or their physicians, for that matter) realize that they are not consuming enough omega 3 fatty acids. The symptoms of omega 3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.

Toxicity Symptoms

What are toxicity symptoms for omega 3 fatty acids?

In its 2002 guidelines for omega 3 fatty acid intake, the Institute of Medicine at the National Academy of Sciences declined to establish a Tolerable Upper Intake Level (UL) for omega 3s. However, research was cited showing increased risk of bleeding and hemorrhagic stroke in a few studies following supplementation with omega 3s. Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega 3 fatty acids.

Impact of Cooking, Storage and Processing

How do cooking, storage, or processing affect omega 3 fatty acids?

Polyunsaturated oils, including the omega 3 fats, are extremely susceptible to damage from heat, light, and oxygen. When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid.

Rancidity not only alters the flavor and smell of the oil, but it also diminishes the nutritional value. More importantly, the oxidation of fatty acids produces free radicals, which are believed to play a role in the development of cancer and other degenerative diseases.

Under most circumstances, the problem of rancidity only arises when the oils are removed from their natural food package. For example, the hard shell of the flaxseed protects the oil inside the seed from heat, light, and oxygen. Flaxseeds also contain antioxidant compounds, such as vitamin E, that provide additional protection against oxidation. But, when the seed is pressed to isolate the oil, the oil becomes vulnerable to the elements.

As a result, oils rich in polyunsaturated fatty acids should be stored in dark glass, tightly closed containers in the refrigerator or freezer. In addition, these oils should never be heated on the stove. So, instead of sautéing your vegetables in flaxseed or walnut oil, make a salad dressing using these oils.

Factors that Affect Function

What factors might contribute to a deficiency of omega 3 fatty acids?

The conversion of alpha-linolenic acid to EPA and DHA involves a series of chemical reactions. One of the first reactions in this series is catalyzed by the enzyme delta-6 desaturase. Further down the line is a reaction that is catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people, and, consequently, only a small amount of the alpha-linolenic acid consumed in the diet is converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.

To increase the activity of your desaturase enzymes, be sure that your diet includes a sufficient amount of vitamin B6, vitamin B3, vitamin C, magnesium and zinc. In addition, limit your intake of saturated fat and partially hydrogenated fat, as these fats are known to decrease the activity of delta-6 desaturase. Also, to be on the safe side, consider including a direct source of EPA and DHA if your diet, such as wild-caught salmon, halibut, or tuna.

Drug-Nutrient Interactions

What medications affect omega 3 fatty acids?

Fish oil supplements containing high amounts of omega 3 fatty acids have been shown to reduce high blood pressure in people taking cyclosporine, an immunosuppressive drug used to prevent rejection of transplanted organs.

In addition, a high dietary intake of omega 3 fats, especially from fish, may decrease blood pressure and thin the blood. People taking prescription blood pressure medications and/or anticoagulants should consult with their physician before taking fish oil supplements.

Nutrient Interactions

How do other nutrients interact with omega 3 fatty acids?

Vitamin E, the primary fat-soluble antioxidant, protects omega 3 fats from oxidation. Oxidation is a chemical process that produces free radicals.

Health Conditions

What health conditions require special emphasis on omega 3 fatty acids?

Omega 3 fatty acids may play a role in the prevention and/or treatment of the following health conditions:

  • Alzheimer's disease
  • Asthma
  • Attention deficit hyperactivity disorder (ADHD)
  • Bipolar disorder
  • Cancer
  • Cardiovascular disease
  • Depression
  • Diabetes
  • Eczema
  • High blood pressure
  • Huntington's disease
  • Lupus
  • Migraine headaches
  • Multiple sclerosis
  • Obesity
  • Osteoarthritis
  • Osteoporosis
  • Psoriasis
  • Rheumatoid arthritis

Form in Dietary Supplements

What forms of omega 3 fatty acids are found in dietary supplements?

In supplemental form, omega 3 fatty acids are available as softgels (like a vitamin E capsule) or as bottled liquids. Flaxseed oil, a rich source of alpha-linolenic acid, and cod liver oil, a rich source of EPA and DHA, are among the most popular omega 3 supplements.

When purchasing an omega 3 fatty acid supplement, remember that these oils are highly sensitive to damage from heat, light and oxygen. Choose a certified organic product that has been refrigerated and is packaged in a dark brown or green glass jar and be sure to store the product in your refrigerator or freezer.

It is also advisable to choose a supplement that contains vitamin E. Vitamin E is a powerful antioxidant, which is added to the oil to prevent the fatty acids from becoming oxidized (or rancid).

Food Sources

What foods provide omega 3 fatty acids?

Salmon, flax seeds and walnuts are excellent sources of omega 3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.

Studies have proven that a relatively small number of omega-3 food sources can have a measurable impact on your blood levels of omega-3s, including those two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic acid). For example, two weekly servings of a non-fried, omega-3 containing fish (like wild-caught Pacific salmon) is enough to boost your blood levels of omega-3s.

 

Introduction to Nutrient Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of omega 3 fatty acids. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of omega 3 fatty acids contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

World's Healthiest Foods ranked as quality sources of:
omega 3 fatty acids
Food Serving
Size
Cals Amount
(g)
DV
(%)
Nutrient
Density
World's
Healthiest
Foods Rating
Flaxseeds 2 tbs 95.3 3.51 146.3 27.6 excellent
Cloves, dried, ground 2 tsp 14.2 0.20 8.3 10.6 very good
Walnuts 0.25 cup 163.5 2.27 94.6 10.4 excellent
Oregano, dried, ground 2 tsp 9.2 0.12 5.0 9.8 very good
Salmon, chinook, baked/broiled 4 oz-wt 261.9 2.09 87.1 6.0 excellent
Cauliflower, boiled 1 cup 28.5 0.21 8.8 5.5 very good
Mustard seeds 2 tsp 35.0 0.20 8.3 4.3 very good
Cabbage, shredded, boiled 1 cup 33.0 0.17 7.1 3.9 very good
Romaine lettuce 2 cup 15.7 0.08 3.3 3.8 good
Broccoli, steamed 1 cup 43.7 0.20 8.3 3.4 very good
Brussel sprouts, boiled 1 cup 60.8 0.26 10.8 3.2 good
Winter squash, baked, cubes 1 cup 80.0 0.34 14.2 3.2 good
Tofu, raw 4 oz-wt 86.2 0.36 15.0 3.1 good
Summer squash, cooked, slices 1 cup 36.0 0.15 6.3 3.1 good
Halibut, baked/broiled 4 oz-wt 158.8 0.62 25.8 2.9 good
Collard greens, boiled 1 cup 49.4 0.18 7.5 2.7 good
Spinach, boiled 1 cup 41.4 0.15 6.3 2.7 good
Kale, boiled 1 cup 36.4 0.13 5.4 2.7 good
Soybeans, cooked 1 cup 297.6 1.03 42.9 2.6 good
Shrimp, steamed/boiled 4 oz-wt 112.3 0.37 15.4 2.5 good
Turnip greens, cooked 1 cup 28.8 0.09 3.8 2.3 good
Cod, baked/broiled 4 oz-wt 119.1 0.32 13.3 2.0 good
Strawberries 1 cup 43.2 0.11 4.6 1.9 good
Green beans, boiled 1 cup 43.8 0.11 4.6 1.9 good
Snapper, baked/broiled 4 oz-wt 145.2 0.36 15.0 1.9 good
Scallops, baked/broiled 4 oz-wt 151.7 0.35 14.6 1.7 good
Tuna, yellowfin, baked/broiled 4 oz-wt 157.6 0.33 13.8 1.6 good
Raspberries 1 cup 60.3 0.12 5.0 1.5 good
Miso 1 oz 70.8 0.14 5.8 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

Public Health Recommendations

What are current public health recommendations for omega 3 fatty acids?

In 2002, the Institute of Medicine at the National Academy of Sciences issued Adequate Intake (AI) levels for linolenic acid, the initial building block for all omega 3 fatty acids found in the body. For male teenagers and adult men, 1.6 grams per day were recommended, For female teenagers and adult women, the recommended amount was 1.1 grams per day. These guidelines do not seem as well-matched to the existing health research on omega 3 fatty acids as guidelines issued by the Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids in 1999 sponsored by the National Institutes of Health (NIH). This panel of experts recommended that people consume at least 2% of their total daily calories as omega-3 fats. To meet this recommendation, a person consuming 2000 calories per day should eat sufficient omega-3-rich foods to provide at least 4 grams of omega-3 fatty acids.

This goal can be easily met by adding just two foods to your diet: flaxseeds and wild-caught salmon. Two tablespoons of flaxseeds contain 3.5 grams of omega 3 fats, while a 4 ounce piece of salmon contains 1.5 grams of omega 3 fats. There's research evidence showing that two servings of non-fried fish per week-especially salmon, tuna, and halibut-can be enough to significantly increase the level of omega-3 fatty acids in your blood (including the level of both EPA and DHA).

Vegans and vegetarians relying on ALA as their only source of omega-3 fatty acids should increase their consumption of ALA-rich foods accordingly to ensure sufficient production its important derivatives, EPA and DHA.

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Friday 5 June 2009

Fwd: oragnic or non organic??




Image: Peter Gordon's Roast fennel with olive and orange stuffing

Peter Gordon on vegetables

'Fusion food' master Peter Gordon discusses the issues of buying organic, sourcing produce and how the ethics of 'food miles' affects the cooking of a dedicated follower of fusion. You can also try some of Peter's new recipes.

About Peter Gordon

Peter Gordon

New Zealand-born Peter Gordon, co-owner and head chef of London's Providores and Tapa Room, is renowned as a leading light of the Antipodean 'fusion' style of cookery. Although he's not a vegetarian himself, Peter's latest cookery book, Vegetables: The New Food Heroes, is a collection of mainly vegetarian recipes celebrating the flavours and adaptability of vegetables as more than a mere side dish to meat.

Peter's recipes are exciting, exotic and eclectic in their approach and use a range of vegetables and flavours both local and further-flung. BBC Food met up with Peter to ask about his motivations in championing the humble vegetable and the issues surrounding sourcing produce, organic considerations and the not-so-small matter of ethics and food miles for a chef specialising in globally influenced cuisine.

You're not a vegetarian, so what inspired you to dedicate a book to (mostly) vegetarian recipes?

Peter Gordon's Kohlrabi, cavolo nero, pine nut and tomato stew on sweet potato miso mash

Mainly because a lot of chefs seem to hate vegetarians. It's a general 'cheffy' feeling that veggies are the scum of the earth - and of course that's just not the case! I go through periods of vegetarianism myself (but always end up eating meat again).

I wrote a previous book on salads and that went down really well, so I decided that a serious take on vegetables was the next step. I wrote the chapters, considering the subjects I wanted to cover, then went out shopping for ingredients to inspire the recipes that are in the book. It was a lot of fun finding veg and working out the recipes. My one regret is that I forgot about asparagus and there's so much you can do with that!

What are your thoughts on organic vegetables vs non-organic?

Peter Gordon's Roast sweet potato, pineapple and bean pastries with tahini, chilli and lemongrass dressing

Well, when we were kids growing up in New Zealand we always had a garden, but it wasn't organic. We made our own compost and didn't douse the veggies with pesticides or chemicals, but it wasn't 'organic' growing, and those vegetables were fantastic.

If you go looking around a local farmers' market you'll find some superior, fabulous produce that, while not organic, most likely it's not been doused in pesticides and pumped full of chemicals, and it will be great food.

The bottom line, though, is that it's better to eat any vegetables than to not eat vegetables at all, and if the choice is only non-organic then I'd eat the non-organic. There's an elitism promoted in the food media, that only organic is tasty and good for you, but it ignores the cost implications for people on lower incomes. Yes, if you try an organic avocado next to a chemically reared, watery avocado, then you know there's a difference, but there are also plenty of non-organic vegetables that are fine to eat.

Are there any vegetables that you absolutely insist on being organic before buying them, or any that you really don't mind being non-organic?

Peter Gordon's Savoy cabbage, mushroom and blue cheese polenta bake

Vegetables-wise, I'm not precious about organic, but I think that root vegetables are a worry, as they tend to absorb the chemicals put into the soil. You should always peel your carrots if they're non-organic, as the skin absorbs a lot of what's put into the soil. In the restaurant we always use organic flour, eggs, bread, flour and I'm picky about the meats we use - certainly always organic chicken. I'd never buy non-organic milk or soya products (and I avoid anything genetically modified in soya products too).

You use some 'exotic', well-travelled ingredients in your cooking; what are your feelings on the distance your food might have travelled to make it to the plate?

I find this attitude to food imports strange - especially when it's coming from chefs. For the Soil Association to talk about declassifying anything that has travelled air miles and deny it organic status is a step too far.

Peter Gordon's Roast fennel with olive and orange stuffing

I mean, if we're going to ban such organic imports, then I'd like to see similar UK exports banned and declassified; for example, no more Duchy Originals should be exported as they will not be certifiable as organic. I find it a bit hilarious - where does it all end? Are we going to ban imports of Champagne and Chianti? French cheese? Do we stop all flights eventually?

I think that it is important to support local producers and to source ingredients locally wherever possible, but if I were to take that to the extremes suggested by some voices, I could never use New Zealand lamb or New Zealand Manuka honey. I couldn't cook with star anise or pomegranate molasses if I refused anything with a 'food mile' attached to it. I like variety and like to cook fusion food, often using exotic ingredients, and for that, inevitably, I require ingredients from further afield. I'm not going to give up cooking the way I love to cook.

It seems to suit chefs at the moment to bad-mouth anything non-local and non-organic, but then they cook a local product with coconut. It might be organic coconut, but it certainly came from abroad, and to ignore that is ridiculous.

Does the same apply to the issue of seasonality?

Peter Gordon's Butternut, pecan, ricotta and sage pasties

Seasonality is a large part of this debate, and again, while I love to cook seasonally and think people should try to cook within the seasons, as that's when the local produce is best, there are some limits. If I were in a vegetable box delivery scheme in the UK that was organic, seasonal and exclusively local, in the winter I'd be pulling my hair out. There's only so much turnip and swede a man can take!

Peter Gordon recipes

Try some recipes from Vegetables: The New Food Heroes:

Fwd: veg proteins


Vegetarian proteins

Eating well on a vegetarian diet isn't rocket science. However, it does help if you know what to aim for in your daily diet. Here's a quick guide to what you should eat and a round-up of vegetarian proteins.

Image: Mixed raw vegetables

As is the case with meat-eaters, eating a wide variety of foods is the key to having a healthy, balanced diet. This approach is particularly true for vegetarians because, apart from a few foods such as tofu, hempseed and 'grains' such as quinoa, most plant food proteins have a low content of one or more of the essential amino acids needed by the body (you can think of these as the building blocks of proteins). By eating a variety of plant proteins, you can optimise your protein intake. The body is very clever at balancing complementary amino acid levels from various vegetables, cereals, pulses, nuts and seeds.

What to eat every day

If all of this sounds like we're blinding you with science, here's a quick summary of what you need to eat every day if you're a vegetarian, from the Vegetarian Society:

  • 4 or 5 servings of fruit and vegetables
  • 3 or 4 servings of cereals/grains or potatoes
  • 2 or 3 servings of pulses, nuts and seeds
  • 2 servings of milk, cheese, eggs or soya products
  • a small amount of vegetable oil, margarine or butter
  • some yeast extract that has been fortified with vitamin B12

Find out more about nutrition.

Find out how to make sure you get enough protein.

Guide to vegetarian proteins

Here's a quick run-down of foods that are high in protein, as well as a few suggestions on how to make the most of them.

Dairy products

Dairy: milk, buttermilk, condensed milk, evaporated milk, goats' milk, cream (single, double, whipping), crème fraîche, smetana, soured cream, yoghurt (plain, flavoured, Greek-style), butter, ghee, cheese

Image: Cheese

Dairy products are an important source of calcium as well as protein, but be careful not to overdo it on cheese by making sure you eat plenty of pulses too. Vegetarian cheese - cheese made using a non-animal rennet - is now widely available, so look out for the words 'suitable for vegetarians' on the packet, the Vegetarian Society's logo - or ask if you're buying from a cheesemonger.

Eggs

As well as hen eggs, look out for quail eggs, duck eggs, goose eggs, turkey eggs and gull eggs. Many vegetarians who eat eggs will insist on free-range eggs.

Grains, rice and cereals

Grains: Wheat (whole, cracked, bulgar, flakes, bran, germ, semolina, couscous), amaranth, buckwheat, barley, farro, corn (or maize - sweetcorn, popcorn, polenta), millet, sorghum, oats, rye, quinoa, wild rice

Image: Rice

Rice: white and brown rice, white and black sticky rice, white and brown long-grain rice, basmati rice, white short-grain rice (also known as pudding rice), Thai fragrant (or jasmine) rice, red rice (eg. Camargue), Italian risotto rice (arborio, carnaroli, vialone nano), calasparra, Valencia (paella) rice

Grains and cereals go well beyond bread. Find out more about grains and cereals and get creative in the kitchen.

Nuts and seeds

Nuts: almonds, brazil nuts, cashew nuts, coconuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, sweet chestnuts, walnuts

Seeds: poppy, pumpkin, sesame, sunflower, linseeds (flax seeds)

Linseeds (flax seeds) are a particularly good source of an essential fatty acid (called a-linolenic acid) that is important to proper nerve function and can help reduce the symptoms of arthritis and heart disease.

Find out more about nuts and seeds.

Pulses

Peas, beans, lentils

Use super-nutritious pulses - fresh, dried or canned - as the basis for a huge range of satisfying dishes. Find out more about pulses.

Soya products and mycoproteins

Miso, soya, tempeh, textured vegetable protein (TVP), tofu (beancurd) and mycoproteins

Products made from soya are incredibly versatile - as well as high in protein. Find out more about soya and mycoproteins.

Wheat protein

Image: Stir-fry

A useful ingredient for vegetarians and vegans is wheat protein, sometimes called seitan, which is derived from wheat gluten (the protein part of flour). The gluten is extracted from wheat and then processed to resemble meat. It is more similar to meat in texture than either textured vegetable protein or mycoprotein and is used as a meat substitute in a range of foods. It tastes like meat, too. It is naturally low in fat and can be roasted, baked stir-fried, stewed or in sandwiches. Look out for it in health food stores.

To find recipes based on these ingredients and others, search the thousands of recipes in our recipe database, after ticking the 'vegetarian' box.

Back to top


In Lifestyle

Food matters: keep up-to-date with food issues
What's in season?
Grow your own fruit and vegetables
Dietary advice for vegetarians and vegans

Elsewhere on bbc.co.uk

BBC London: where to dine veggie-style
BBC News: High IQ link to being vegetarian

Elsewhere on the web

RSPCA egg campaign
Vegetarian Society: approved products database
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