Cooking Advice

I always loved to cook but even so through the years I’ve had to go by trial and error to figure out what works and what doesn’t in cooking.  Here are some of my tips on utensils and other things that work for me in cooking.

1.  Tongs – This seems pretty simple but without the right tongs in cooking you can be lost.  I like the thick metal ones with the ridges on the end the most instead of the thin ones.  I watched my mother use these and hesitated for years until I realized how well they worked from anything from picking up a steak in a hot pan or even tossing a salad.  Don’t use a fork and that can become frustrating and dangerous especially when turning over meat.

2.  Fry pans – When I first got married years ago I thought about my way of cooking and what I would need.  I bought only the pieces that I would use.  I bought a good sized Revere Ware frying pan one big enough to put in hamburgers in case one of us wanted seconds or if we would be entertaining someone.  I also bought a small frying pan for days that I just wanted to make my husband or myself something.  Also a large cooking pot large enough to put in plenty of lasagna noodles, potatoes, or elbow macaroni.  You will also need a small pot for side dishes like corn, carrots, etc.  My few pieces are all Revere Ware because I love the fact that I can scrub the pans before I put them in the dishwasher and they are also lightweight and I like that brand.  My daughter recently bought me a heavier extra large fry pan that I can fit a lot of food in when entertaining which I love so you may want to add an extra large also a non stick pan.  I’m not that crazy about non stick pans because you have to be more careful but I still usually have one on hand.  I’ve tried the expensive and cheaper ones and took the advice of my mother when she said that the cheaper ones work just as well.  Whatever you choose the non stick pan is pretty much a necessity for making a good omelet or pancake.

3.  Baking pans – It’s good to have a large baking pan.  I have a really large metal pan for making lasagna and a couple of regular sized metal pans for baking rolls among other things.  Make sure that you always use pam cooking spray when baking with a metal pan so nothing sticks.  A small square pan in either glass, metal, or teflon is also important.  A small square pan is especially necessary when baking brownies.

4.  Knives -  This may not be traditional but what works for me when chopping vegetables or cutting meat is the ridged type knife.  I have a few of these on hand.  I especially love my steak knifes and use them daily to chop and dice.   You may prefer the smooth edge but I’ve tried those through the years and I feel that I have better control with the jagged edged knives than the smooth blade.  Make sure that you always have a sharp knife for use and it is good to spend a little bit more money in purchasing a good knife or two.

5.  Collander -  A good collander is pretty much a necessity when cooking and you want to go large with this.  When draining things like spaghetti you want to have plenty of room.  There are also pots with a lock type lid on them where the lid has holes in it and these work great because you can drain the hot water right from the pan.  My son got me one of these and I love it.

6.  Oven mitts -  I prefer  the mit type to others. They are secure on your hand and  protect them more from burning versus the little square ones.

7.  Apron – Unless you want food splattered on you a good apron is definately a good investment in dealing with cooking.  I have the chef kind that covers me above and below but as messy as I am I’m still looking for an apron that covers up even more because most aprons still have gaps where food can still spray onto your clothing.  I would like to see a company come up with an apron that is comfortable, versataile, and attractive.  I could never understand why people sometimes wore the apron that only tied around the waste and didn’t cover your chest.

8. Stirring spoons -  You need two types one with holes in it and a solid cooking spoon to stir gravys and other foods.  I use metal unless I am using a teflon pan then I use a teflon coated spoon.

9.  Spatula – I like the spatula with the holes in it and I also have one without the holes.  This utensil is good for flipping pancakes, eggs, among other things. 

10.  Mixing bowls – I have two metal mixing bowls that I use all of the time, a smaller one to mix smaller portions and a larger one for larger amounts of food.  I have other bowls because you can use these for storing leftovers also.

I hope that these tips are helpful to anyone who wants to try cooking.  If you have the proper cooking utensil when you are trying to tackle putting together a meal it can in can be quite valuable to you.

Great Japanese cooking requires food distribution that includes the authentic ingredients that you need for your Japanese meals. If you have a Japanese restaurant or just want to cook Japanese food, you need to search out the best food distribution so that you can find. It is vital that your Japanese cooking gets the freshest ingredients. 

Japanese cooking is not difficult, but you do need to have the right ingredients for the dishes. If you are unfamiliar with Japanese cooking, you will find that it includes a lot of fish dishes as well as those that use rice.  Another ingredient that is used in a great deal of Japanese cooking is kombu.  This is an edible kelp that is harvested in Japan. It is not difficult to get the hang of Japanese cooking once you have learned the basic steps and have the right tools. You can even take a Japanese cooking class so that you can learn how to cook these foods. 

In order to make authentic Japanese food, however, you do need to have the right ingredients. You should look for food distribution companies that will allow you to find the authentic foods that are needed for Japanese cooking.  Fortunately, it is easier than ever to find food distribution companies because of the internet. The internet makes it easy to discover which are the Japanese food distribution companies that can deliver to you. Of course, it is necessary for the foods that you get for your Japanese cooking to be fresh.  As is the case with any other type of cooking, the fresher the food ingredients, the better the finished dishes. This is important whether or not you have a restaurant or if you are just practicing Japanese cooking for the family. 

Look online to find a Japanese food distribution company. Once you find such a company, you can then inquire as to how they can deliver authentic Japanese foods to you. Many of the food distribution companies will deliver to the restaurant only and only deal with restaurant accounts. Others will provide authentic Japanese food for anyone who is willing to pay for it. 

Once you get the hang of the Japanese cooking methods, you can then cook all types of Japanese favorites, including kombu dishes that are a favorite and are part of Japanese cooking secrets. You may even decide to take a class or two to learn the cooking methods to cook Japanese food. In some cases, traditional cooking is handed down from generations, although there is always room for those who are willing to learn how to cook authentic Japanese foods. 

Find the right food distribution company that will provide you with the freshest foods so that your Japanese fare tastes fresh. Learn what you can about cooking this type of cuisine and then you can start preparing many different types of Japanese meals. Japanese cooking is not difficult once you practice the recipes for some time and if you get fresh foods from a good Japanese food distribution company that supplies you with rice, fish and even fresh kombu. 

The microwave is the most user friendly machine in the kitchen that has been invented. Using a microwave helps to dispense the need to use other kitchen aids which most of us would not have even bothered to use. The microwave does the functions of most of these other kitchen tools. For more help visit to: www.delicious-candy-recipes.com.What you will find in many homes is that the microwave is being used to defrost cold meat straight from the freezer or to warm up coffee or to merely pop corn. Most people fail to realize that a microwave has more uses than this.

Now that you have decided to try your hand at microwave cooking it is better that you are knowledgeable about microwave ovens. Not all microwave ovens are made the same. Each has a different wattage and their quality also differs. The microwaves which come cheap and are available at discount stores will not be of much help when it comes to heavy cooking like preparing full meals for the family. They can instead be used to make simple side dishes which can be also exotic. Any microwave that gets your Thanksgiving turkey turned out in the perfect brown color is considered perfect.

Microwave cooking is not for the faint hearted who are afraid to experiment and who are not ready to make mistakes while cooking. Here in microwave cooking though it is partly science where microwaves waves are used for cooking, it is also a great way to learn to cook. You can check out on the many recipes that are available on the internet. This will help you to determine how much time and what wattage are needed to be used to make the different meals. For more help visit to: www.cooking-chinese-style.com.When you take up microwave cooking you should be prepared to learn from through the trail and error method to turn out the perfect dish. But if you use the recipe book which is provided with the microwave oven then you can turn out perfect dishes using the recipes in it.

People who have been using the microwave have discovered that it is the most ideal way to cook meals especially for large families as it helps save on expenses. The time taken to cook for a single person would be same as that for a large family. College student can easily prepare simple nutritious dishes using the microwave and thus save on expenses of eating outside.

Microwave cooking also entails that you will have far less spills to clean up after you finish your cooking. This is possible by using plates that can be removed and dish washed or by having the food covered so that nothing gets spilled while cooking is going on. No more cleaning all the mess on stove tops.

Microwave cooking is very popular among people today and proof of this can be found from the many accessories that are available in the stores these days. If you pay a visit to any store selling kitchen accessories, you will find that there are trays for baking bacon and for making omelets too. This many products have microwave cooking all simpler.

If you have been using your microwave only to melt butter or to warm up pizzas then be assured that you have failed to utilize your microwave fully. Start looking up recipes in the internet that will help you to turn out exquisite dishes that will baffle your family and friends. They will be praising your cooking skills thinking how much time you would have spent toiling on hot kitchen stoves when you would have hardly spent just checking on your dishes being cooked in your microwave.

For me, cooking has always been fun. I started cooking in my younger day back in Nebraska. Luckily, my mother was patient enough to teach me. For my wife, she’s glad I have fun doing it. For more help visit to: www.delicious-candy-recipes.com.What is your vote? Do you cook for pleasure, or necessity?

If you have the right equipment, a comfortable kitchen, and are willing to try different things, cooking can be fun. Most ovens are self-cleaning now, so being a little sloppy pulling your cooked item out of the oven isn’t quite so critical. You just wipe up what you can, and self-clean sometime in the future.

Cooking schools and Culinary Academies can give you whatever level of education you want. You can take only a Dim Sum class or get a degree in Culinary Arts. There are online courses and courses by mail. The choice is yours. There is a Catering and Gourmet Cooking class which is online and through Penn Foster Career School.

There are many methods of cooking. Dry-heat cooking methods without fat are broiling, roasting or baking, grilling, barbecuing, griddling, and pan-broiling. Dry-heat cooking methods with fat are sautéing, pan-frying, and deep-frying. Moist heat cooking methods are steaming, boiling, simmering, poaching, and blanching. Broiling is a method using high heat. My favorite is outdoor cooking. There is also crock-pot cooking, which is an easy way to prepare a full meal.

As I said before, having the right culinary equipment makes the task of cooking a lot easier. I use the nonstick pans versus the stainless steel variety. They are easier to clean up. Other materials used for cookware is copper, aluminum, stainless steel, cast iron, glass, ceramics, plastic, and enamelware. Pans lined with enamel should not be used for cooking.

The enamel may chip or crack. Having a variety of sizes for cookware makes the cooking process much easier. A good set of kitchen knives is a must, also. They should be kept sharp for both safety reasons and easier to use. Use the correct knife for the specific job being done. For more help visit to: www.cajuns-recipes.com.A paring knife wouldn’t work to well trying to cut through bone.

Being educated in food safety should also be a consideration. You don’t want your family to get Vibrato parahaemolyticus Gastroenteritis from eating raw oysters. (Spelling or pronunciation is not a priority for cooking.) You don’t need to get a Selvage Food Safety Manager Certification, but a basic understanding of food safety should be learned. Some foods are more likely to become unsafe than others. Some potentially hazardous food would be milk, eggs, shellfish, fish, baked potatoes, sliced melon, meats, and poultry.

You will be able to find different sizes of Wolfgang Puck pressure cookers and prepare some large meals for your family and friends. You can choose from several different sizes. All cookers from this manufacturer have a mirror finish that resists our food from sticking to the surface, which makes it much easier to clean up after we finish our cooking. Powerful LCD display will help you with cooking. It has useful programs and settings that you can choose to prepare great meals. For more details go to chow-chows-secrets it all depends on what kind of food you are making. It is possible to set different heat volumes along with the cooking time you want to apply to certain meal you prepare.

Ethnic cookbooks help in familiarizing people with the various delicacies and native meals of certain countries and cities. This can help you a great deal in relating with locals, especially if you have relocated or if you are visiting in laws or friends from other cultural backgrounds.

Cooking is the best way in order to get the right amount of nutrients in the body as well as the preferred taste. Trying a new cuisine is both fun and exciting. Ethnic cookbooks help in familiarizing people with the various delicacies and native meals of certain countries and cities. This can help you a great deal in relating with locals, especially if you have relocated or if you are visiting in laws or friends from other cultural backgrounds.

Listed below are some of the famous ethnic cookbooks in different countries.

Afghanistan:

The newest edition of the cookbook entitled “Afghan Food and Cookery” is written by Helen Saberi with the aid of Shaima Breshna and Najiba Zaka. The author Helen Seberi has lived for ten years in Afghanistan and married an Afghan. She made a compilation of native authentic Afghan dishes.

Afghanistan cuisine was never actually documented, only until Helen Saberi wrote this interesting cookbook. She has been accustomed to cooking the cuisines in England. This is one reason why she thought of adding a “practical advice” section, intended for Western Cooks.

Much of the book’s content is on traditions, food stuffs and the eating habits in Afghanistan. This book was published by the Hippocrene Books, Inc. in New York and contains approximately 291 pages and costs only $12.95 US.

Africa:

• Best of the Regional African Cooking: This cookbook is written by Harya Hatchen. It has 240 unique dramatic recipes that were taken from every region in Africa. The book has about 274 pages. The cookbook’s paperback print costs $11.95 US dollars.

• Taste of Eritrea: Recipes from one of Africa’s Most Interesting Little Countries: There are more than 100 recipes written in this book that will allow mothers to bring home the taste of “Eritrea”. This cookbook was published by Hippocrene Books, Inc. during the year 2000. The paperback version has about 139 pages and costs $22.50 US. This cookbook was written by Olivia Warren.

• Tastes of North America: Recipes from Morocco to the Mediterranean: The author of this cookbook is Sarah Woodward. This book presents an exquisite compilation of the history, culture and dishes of some areas in North America. It was published by Hippocrene Books, Inc. in New York during the year 1999. The hardcover has about 160 pages that come with colored photos. The book costs only $27.50 US.

South Africa:

Traditional South African Cookery: The author of this cookbook is Hildegonda Duckitt. It is a collection of two worthwhile books of authentic recipes that were duly compiled by the author. It provides tasty Dutch and British-inspired meals as well as an insight in colonial Africa’s daily lifestyle. The cookbook has about 184 pages and the paperback costs around $10.95 US.

Albania:

The Best of Albanian Cooking: favorite Family Recipes: This book was written by R. John Hysa and Klementina. Albania. It has culinary influences from different countries such as Greece, Turkey and Italy. This is due to the fat that the country is located at the West and East crossroads.

The cookbook consists of more than a hundred recipes where in most of which are favorite Albanian cuisines. The hardcover was released in 1998 and has about 168 pages and costs around $22.50 US.

Argentina:

Argentina Cooks! Treasured Recipes from the Nine Regions of Argentina: This cookbook is written by Shirley Lomax Brooks. The book was written in order to give justice to the extraordinary cuisines of Argentina. The cookbook focuses on the specialty of each region. Thus, this cookbook is published by Hippocrene Books, Inc. New York. The paperback has 298 black and white photos and costs only $24.95 US.

Australia:

Good Food from Australia: This book was written by Graeme Newman and Betsy Newman. It has more than 150 recipes that were written in Australia and were all amazingly adopted in the American kitchen. It was published by Hippocrene Books, Inc during the year 1997. The hardcover has 284 pages and costs only $24.95 US.

Balkan Countries:

• The Melting Pot: Balkan Food and Cookery: This book was written by Maia Kaneva-Johnson. The most exhaustive thing would be to study the language and cuisines of the South-Easter portion of Hungary such as Romania, former Yugoslavia, Bulgaria, Albania, Northern Greece, Macedonia and Turkey. This cookbook actually tells it all. The paperback has 384 pages and costs only $27.50 US. Thus, it was published by Prospect Books in 1995.

• The Balkan Cookbook: The author of this book is Vladimir Mirodan. This cookbook focuses on the traditional recipes of countries such as Romania, Yugoslavia and Bulgaria. The said countries appear to be unknown to the Western people but they were influenced by the “Balkan’s unique setting” in Europe’s history. Learn to cook and prepare Balkan delights like chorcaval, borsh, papanashi, chorba and ghiveci using this cookbook.

Moreover, the book was published by Pelican Publishing Co. in 1989. The hardcover has about 207 pages with black and white illustrations and costs only $18.95 US.

• The Best of Croatian Cooking: This book was written by two persons namely Gordana Pirker-Mosher and Liliana Pavicic. Hence, Croatia is a beautiful country that is located along the Balkan peninsula of Europe. Croatia offers a sunny coastline and breathtaking panorama, along with a culinary tradition that blends a combination of Mediterranean, near-Eastern and European influences. More than 200 recipes are written in this book. The hardcover has 298 pages with black and white photos. It was published by Hippocrene Books, Inc. during the year 2000.

Visitors to Barcelona will soon find that the locals have a passion for ‘Pa amb Tomaquet’, also known as ‘Pan con Tomate’, sometimes ‘Pan a la Catalana’, or simply, in English, ‘Tomato Bread’. If you wonder how such a sophisticated people as the Catalans can get excited about so basic a dish, simply try it in Barcelona. Not only will you enjoy it, you’ll also be on your way to understanding what makes this great city tick.

‘Pa amb Tomaquet’ is, at its most basic, a slice of country bread with ripe tomato squeezed and pressed on to it, finished with some olive oil and a little salt. For those used to eating the tasteless red fruits that emerge from Dutch hothouses throughout the year, the appeal will be elusive.

Try a real tomato from the Mediterranean, a sensational taste in its own right, and then combine it with a bread that’s more than a cut above Mother’s Pride, and the appeal becomes clearer. Add a touch of garlic, a good quality local olive oil and sea salt, and everything drops into place. This is real food, Barcelona food!

You can now add a little mystique to the mix. Catalans will debate endlessly whether the bread should be a fresh country loaf, or one that’s a day old, or even older. Or should the bread be lightly toasted? Is garlic an essential ingredient or should a slice of Serrano ham be added? Will any Spanish olive oil do, or should it be a local Catalan oil?

Then there is the question of who does the work. Should the ‘Pa amb Tomaquet’ be assembled by the restaurant or bar staff, or should the ingredients be brought to the table so you can do the work yourself, exactly as you know it should be done? Debates can go on endlessly, all adding to the interest of this simple dish.

Surprisingly, ‘Pa amb Tomaquet’ hasn’t a long history that goes back many centuries. It’s thought to date back only to 1800’s – it was mentioned in an 1884 cookery book – but its origins are unclear. Leopold Pomes, who wrote the definitive ‘Theory and Practice of Bread with Tomato’ in 1984 claims it was invented by a painter who wanted to combine the colours of the sunset on an edible base! This sounds fanciful and others reckon it was more likely a local looking for a tasty way to use up the previous day’s bread and a glut of tomatoes.

What we do know is that the tomato first came to Spain in the 16th century. It originated in Peru and soon found it’s way to Spain on the galleons bringing back the gold and silver of the New World. It was called the ‘Golden Apple’ in south west France and, curiously, this name has stuck in Italian – Pomodoro.

For several hundred years, the tomato was simply a decorative plant as it was thought to be poisonous! It was, however, the Spanish who first dared use it in cookery. Before long it spread across the Europe and became the basis of cuisines all around the Mediterranean, and further afield such as in Hungary.

Next time you are Barcelona, do try some ‘Pa amb Tomaquet’. It won’t be hard to find. Once you are aware of this simple dish, avoiding it will be more of a problem! As you eat it, perhaps accompanied by a local botifarra sausage, or perhaps goats’ cheese, or anchovies, ponder how such a simple dish can be so good, and how a piece of bread rubbed with a ripe tomato can create so much debate. It may well be one of the ‘gastronomic’ highlights of your city break in Barcelona.

Cooking in clay pots is not a new idea–it’s been around for several thousand years, though today’s finely-crafted clay cooking vessels have certainly come a long way from that moment in history when early man covered a chicken with mud and stuck it into the embers of a fire to roast. One thing hasn’t changed. When the clay shell was broken and the chicken removed, way back when, it was juicy and delicious–just as meats cooked in clay pots are today.

Clay pots not only cook foods perfectly, they’re actually healthier than other cooking methods. For more details www.cooking-groundbeef.com Clay seals in nutrients–eliminating the need for added fats–and carries seasonings deeper into the food, meaning you can use less salt, making clay pot cooking an ideal for low-fat and low-sodium diets.

Cooking in clay pots is an easy and convenient way of preparing a meal. An unglazed clay pot maintains the level of moisture needed for optimal cooking, meaning you can place an entire meal’s meat and veggies in the pot, put it in the oven and go do something else for 45 minutes to an hour while dinner cooks, without worrying that it’s going to scorch or cook dry.

The secret is the porous clay used to make the pots. You simply immerse both pot and cover in water and let it soak for ten minutes before placing the food into the pot, then put it into the cold oven–no pre-heating! For more details www.cat-head-biscuit.com All the ingredients for your complete meal can be placed in one pot. When it’s done, simply take it out of the oven and serve right from the pot. Today’s clay pots are attractively designed to go from the oven to the table.

The porous clays used in terra cotta baking pots will absorb a great deal of water. During the cooking process, fast-moving, super-heated water molecules penetrate the foods in the pot, depositing spices from the surface deep within the food. This means you can use less salt–making clay cooking pots ideal for people on reduced sodium diets. Foods stay moist and flavorful while they cook, from the moisture retained in the unglazed bottom of the pot, and the unique clay cooking process seals nutrients within the food, rather than boiling them out.

Steam-cooked veggies, savory soups and yummy desserts are a snap to make using your oven and a covered clay “baker.” This ancient method of cooking is a very modern way to prepare healthy, delicious meals that are also fast and easy for the cook.

Home chefs have turned to healthier methods of preparing meals and using healthy cooking appliances in that effort. For more help visit to: www.150-venison-recipes.com.While still incorporating the use of pots and fry pans to prepare certain dishes, other meals are possible when home cooks change over to using smaller home appliances to cook foods for the family. Some families have grown closer because healthy cooking appliances are easy to operate by many members of the family.

Foods cook quicker with the healthy cooking appliances in the home. Families no longer have to worry about grease splattering because the healthy cooking appliances do not require oils or any type of cooking grease to release foods from cooking surfaces. The non-stick surfaces in many healthy cooking appliances have allowed home cooks to prepare beautiful dishes because the non-stick coatings allow the foods to brown evenly.

With the introduction of cooking oil sprays, all foods prepared with healthy cooking appliances are noticeably less greasy than meals cooked with oils. These sprays have been proven effective when cooks decide to cook outdoors. All meat types cook thoroughly and evenly on a metal grid and with the cooking sprays in place; families no longer have to worry about any type of meat sticking to the surface. Baking in the oven turns out perfect every time when non-stick sprays are used in the pan and healthy cooking appliances such as toaster ovens will reduce electrical costs.

Whichever cooking method home chefs decide to use, there are healthy cooking appliances that will turn out superb meals every time. Many home appliances are designed with vented cooking surfaces that allow fats from foods to fall through. Foods are healthier when they are not allowed to cook in natural grease but some home chefs continue to use this cooking method because of the flavor these greases add to food products when they are finished cooking.

Cooking time has been significantly reduced with the aid of healthy cooking appliances. Table top grills allow home chefs to cook both sides of meat at one time and the cooking time saved is allotted to creating other healthy food items for the family to eat. A complete meal can be produced in less than an hour with the healthy choices in cooking appliances sold in stores across the United States. Families can incorporate the use of crock pots to cook while nobody is home to watch them because these healthy cooking appliances require no stirring.

Certain home appliances took the early lead in preparing healthy meals for the entire family. Microwave ovens are healthy cooking appliances because they require no oils to cook meals and fat can be easily drained from foods when cooks place paper towels underneath. These healthy cooking appliances cook foods faster than any other appliance and allow every member of the family the opportunity to prepare certain foods that will be served at a gathering. For more help visit to: www.cheese-cake-recipes.com.Safety is never an issue with healthy cooking appliances because covered dishes have been designed that will prevent splatters and spills from occurring.

Malnutrition is a word often associated with famine and starvation, especially in developing countries. But another form of malnutrition, or poor nutrition, is prevalent in countries such as the United States and Canada and in areas with a similar diet. This is malnutrition caused by poor selection of foods and excessive food consumption.

To gain a better understanding of the nutritional problems representative of the industrialized nations, Awake! spoke with nutritionist Nilda Tirado, New York City coordinator for the Expanded Food Nutrition Education Program, which is administered by Cornell University, Cooperative Extension. The Cooperative Extension programs throughout the United States provide free information and help to the public in the proper selection and use of foods to maintain good health. The following are Nilda Tirado’s answers to questions of an Awake! representative.

What would you say are the major nutritionally related health problems in industrialized countries?

The most common nutrition-related problem would be dental caries, or tooth decay, affecting every age group. Obesity, or excessive weight, would be next, and iron-deficiency anemia, which is still prevalent in women, adolescents, and infants. However, of great concern are several chronic diseases or conditions, such as high blood pressure, arteriosclerosis, and gastrointestinal problems, which are directly related to overconsumption of high-calorie foods, fat, and salt, as well as insufficient fiber consumption. These conditions are all related to the many changes in our life-style and in our eating and food-preparation patterns.

You’ve mentioned the problem of too much food. Is this really of major concern?

Obesity is a major public-health problem in all age groups in many industrialized countries. Changes in life-style and greater availability of food contribute to this. In school-age children, we see it especially in grades one through three and notably in urban areas where opportunities for exercise are often limited. When a person is carrying more than 20 percent above normal body weight, he is said to be obese. An overfed infant can easily grow into an obese child, and then if steps aren’t taken to correct eating habits, the obese child becomes an obese adult—with risk of high blood pressure, diabetes, heart attack, and stroke.

What problems do you encounter with infant nutrition?

We often find that many mothers wean their infants too early and introduce solid foods too soon. They also tend to give more food than is really needed for the health of the child. Many mothers, pressured by family and friends, often try to wean babies at three months. Since babies’ tongues are conditioned to suck in liquids and not to push solid food back properly for swallowing, the baby will often spit out most of the food. Frustrated by this, mothers concoct a kind of baby-food milk shake by diluting the food in formula. Then they feed this through a baby bottle after enlarging the hole in the nipple. Besides the risk of the baby’s choking, this type of feeding increases the tendency toward an overweight baby and has also been related to a higher incidence of ear infection.

When is a good time to wean a baby?

Most infants do not need solid foods until they are about six months old, and even then they should not be introduced to high-protein food immediately. Their gastrointestinal system often cannot handle the protein, so there may be slight bleeding in the intestines, which the mother will not even notice. This can manifest itself as anemia. There may also be a problem with the development of allergies and skin problems. The American Academy of Pediatrics recommends that when weaning a baby, something easily digested, such as rice cereal, be given for the first two or three days. And whenever a new cereal is introduced to the infant, it is suggested that only that cereal be given for three days in a row to determine if there are any allergies to it.

Do you recommend breast-feeding?

Most certainly. By all means. Breast milk contains not only needed nutrients in the proper amounts for infants but also antibodies, which prevent many of the infections common in infancy. Breast-fed infants rarely become obese and generally have fewer allergies and gastrointestinal upsets. Unfortunately there is still the misconception among some women that if you can possibly afford it, baby formula is better. Although formula is nutritionally adequate, it doesn’t afford the antibodies and the perfect balance of nutrients that one finds in mother’s milk.

What about older children?

We see a twofold problem with toddlers. First, they are often overfed, and, second, they are not taught to eat a variety of foods.

Infants require numerous feedings throughout the day, and sometimes mothers keep up that routine as the child grows. But toddlers don’t require as much food per pound of body weight as infants do, and they should not be forced to eat all the time.

In addition, toddlers often go through food jags, preferring only one or two foods all the time. This can create problems if not handled properly. Children may have trouble adopting a well-balanced diet later. For example, much of the nutritious food incorporated into school-lunch programs gets thrown away because children have never been exposed to some of these foods prior to starting school. So it is important to encourage children to be open to new foods. Encouraging children to select, prepare, and even grow food are ways of making foods interesting and fun. Parents also need to serve as role models here. Some toddlers are not given the opportunity to feed themselves. In order to shorten their mealtime, or because mothers feel it’s their role, toddlers are often spoon-fed instead of letting them learn to eat by themselves.

Do adults have any particular nutritional problems?

Studies have shown that adults among all income groups consume too much fat and sodium (salt) and not enough fiber. Excess fat intake is often reflected by an overweight condition or by arteriosclerosis in some people. Preference for a high intake of meat, which is also high in fat, and snacking on empty calorie foods contribute to these conditions, as does a lack of adequate exercise. Sodium intake is high due to a heavy reliance on processed foods, which, because of today’s life-style, people find very convenient to use. Consumption of fiber, on the other hand, is lower because people eat less of the foods in which it is present, including legumes (beans, peas, lentils), fruits, vegetables, and whole-grain breads and cereals.

Americans especially eat larger portions of meat than is really needed. To meet the body’s daily requirement for protein, only about two to three ounces (57 to 85 g) of meat is necessary. But it’s common to see people consume six to eight ounces (170 to 230 g) of meat at supper alone. This is in addition to the protein in their breakfast ham, bacon, or sausage, and their hot dog or hamburger for lunch and the protein that is found in all the other foods they may eat. The individual who sits down and consumes half a chicken, for example, is really getting four times the amount of protein required for that day and many more calories than needed. By increasing our protein sources from animal foods, we also increase our intake of fat, since almost all are high in fat and cholesterol. The more animal products consumed, the more calories and fat. Sometimes people who want to lose weight cut out other foods and eat only meat, not realizing that meat has many more calories than does pasta or rice.

Do nutritional needs change with age?

Yes and no. We all need the same nutrients no matter what our age but in different amounts. As we age, we require fewer calories. This is because the energy needed to maintain the body decreases with age, although the activity and health may remain constant. If a person becomes less active, then even fewer calories are required. So the elderly need to eat fewer calories and exercise more or they will become overweight. Sugars, fats, oils, and alcohol should be limited as they are high in calories and lack essential nutrients.

Our nutritional needs also change during growth periods—childhood, adolescence, and pregnancy—and after illness or surgery. At these times, we do have to increase the availability of nutrients to our bodies by eating foods providing more calories and nutrients.

The most common nutritional problem in women still remains that of iron deficiency. The tendency among many women is to cut back on calories, which may be a good thing for their weight, but since iron is difficult to obtain in food, and because it occurs only in certain foods and in limited amounts, the amount of iron available is decreased even more. Iron supplements are often recommended as a safety measure.

Another increasing problem, especially in older women, is osteoporosis, caused by a loss of calcium in the bones. About 40 percent of all women who reach age 80 have this condition. This loss of calcium is actually a normal part of aging, but since women do not usually have a good store of calcium in their bodies—due to a calcium-poor diet and decreased activity throughout life—what would be normal is instead a serious problem. As the calcium comes out of the bones, they become less dense, and many times the person will shrink, appearing much shorter. Curvature of the spine is common along with fractures of the hipbones and spinal column. It is for this reason that calcium-rich foods should be part of the diet throughout life.

What recommendations do you give homemakers for healthier eating?

Besides doing what has already been mentioned, we encourage people to eat a variety of foods to assure that they receive all the nutrients they need. Also, since there seems to be a pattern today of opening packages and cans and eating frozen TV dinners, we urge people to look around and select from the wide variety of fresh foods available in the marketplace and then to learn to prepare these foods so that nutrients, taste, and color are preserved. Stir-frying, steaming, and baking are cooking methods that help to do this and are preferable to boiling and frying. It’s amazing just how many people have not learned to cook well or just don’t feel they have the time to do it.

We try to help people see that they can better control what they eat by doing their own cooking. Instead of falling back on, say frozen prepared chicken that is coated, has additives and extra fat, a homemaker can buy a fresh chicken, or frozen chicken parts, prepare it, add ingredients enjoyed by her family, and serve it attractively for all to enjoy.

We also encourage homemakers to limit the use of commercially prepared mixes, such as powdered soups, meat helpers, and cake mixes. These often contain high quantities of salt and other ingredients that may not be the best for our health. A homemaker can prepare some of these mixes herself and store them for later use. This will save time and money and allows for the creativity of the cook. In this way the homemaker can also control what goes into the food she feeds her family, and she can limit fat and salt if she wants. This is almost impossible to do if you use prepared mixes.

We urge, too, that homemakers become knowledgeable about what nutrients are needed for good health and become informed consumers by looking for ingredients listed on the labels of products before they buy. Since there are new food products and nutrition information in the media every day, homemakers should also get advice from reputable sources of nutrition information. Such reputable sources include health professionals in government agencies, in hospitals, and in local health agencies, and naturally Cooperative Extension, which operates nutrition programs in every state in the United States.

Soul food cookbook back in style? Yes! Because of the economic downturn of late, more people are eating more meals at home and saving money in the process. That means more people from the fast food generation of the past are learning how to cook, many for the first time. This has caused a renewed interest in cooking in general and recipes in particular.  Because of the ease of preparation and the comfort food feeling it gives,  the interest in southern food is growing fast. The south has risen again, at least when it comes to recipes and cooking.

Soul food cooking has emerged as a skill of renewed interest to many African American families who continue to look for ways to stretch their food budgets.  “When times were the toughest for our ancestors, they knew they could always turn to their traditional food for comfort and economic stability. Our great grandmothers and grandmothers always new how to stretch a meal, now the recession is forcing us to take another look at how they did it,” says Martha  Hastings,  former Howard University, Black History Professor.

Soul food cookbooks continue to  experience a surge in interest as evidence of this growing trend. With today’s  health conscious consumer,  more cookbooks are changing to meet that challenge. Many of today’s  southern recipe books have eliminated the unhealthy ingredients associated with soul food of the past. For example, many have excluded high-fat pork products, which also contains large amounts of sodium.

You’ll find more recipes containing more natural seasonings and spices to satisfy the increasing numbers of people watching their health and their diets. These changes is quickly changing the cooking landscape when it comes to southern food.  No doubt more soul food cookbook publishers are watching the sales figures closely to see if the upward trend continues. Stay tuned!