Cooking Basics For Dummies Cheat Sheet

9/11/2018 How to Brew Coffee with a French Press
  FOOD & DRINK  RECIPES  COOKING BASICS FOR DUMMIES CHEAT SHEET
CHEAT SHEET
COOKING BASICS FOR DUMMIES CHEAT

SHEET
From Cooking Basics For Dummies, 5th Edition
By Marie Rama, Bryan Miller
To save money and boost your health, you may be doing more home cooking than ever
before. You can use simple tips and tricks to cook healthy meals, bake yummy desserts,
throw a fabulous party, and save time in the kitchen. With a bit of planning, some expert
advice, and fresh ingredients, you’ll be cooking delicious meals in no time — even if you
consider yourself a kitchen novice.
TIPS FOR READING RECIPES BEFORE COOKING
Preparing, understanding, and completing a recipe require looking ahead and thoroughly
reading the recipe before you start cooking or baking. Save yourself from a cooking
catastrophe by following these valuable tips on how to read a recipe.
Read through the recipe at least twice to make sure that you understand the
directions.
Make sure that you can perform all the techniques.
https://www.dummies.com/food-drink/recipes/how-to-brew-coffee-with-a-french-press/ 1/81
Look at the recipe yield and decide if the number of servings is what you need. If not,
consider whether you should cut the ingredient amounts in half or double them.
Check that you have all the necessary equipment and ingredients.
Make sure that you have enough time before serving to prepare and cook the recipe.
Check whether you can (or need to) make any part of the recipe ahead of time.
Read through the ingredients to see whether you like them all, as well as whether the
recipe has too much fat, sugar, or salt for your dietary needs.
Check whether you need to use an ingredient, such as butter or oil, at di erent stages
in the recipe so that you don’t make the mistake of using that ingredient all at once.
Find out whether you need to preheat the oven.
HOW TO CUT FAT, CALORIES, AND CARBS WHEN COOKING
To reduce fat, calories, and carbs, try these alternatives when cooking your favorite dishes.
You can create healthier meals without sacri cing avor just by trying these simple
substitutions. Bon appétit!
Substitute lowfat or nonfat dairy products for full-fat dairy products. For example, use
2 percent or skim milk rather than whole milk or cream, lowfat or nonfat cottage
cheese and yogurt rather than the full-fat versions made with whole milk, or lowfat or
nonfat cheese for regular cheese. These products often give soups and sauces a
thinner, less creamy consistency and may in uence the texture in other dishes, but
the health bene ts may be worth it.
Substitute lowfat or nonfat mayonnaise for regular mayonnaise and lowfat or nonfat
salad dressing for regular salad dressing. Find brands you like so you don’t feel
deprived.
Looking for lower-fat meat options? Try ground turkey rather than ground beef, or
choose ground beef that is at least 95 percent lean. (Just be aware that hamburgers
made from very lean beef will be dryer and less juicy than those made with a higher fat
ground beef.) Choose white meat over dark meat poultry, and nd cuts of beef with
the words loin or round in them.
Choose olive oil and canola oil over butter when sautéing. These ingredients contain
monounsaturated fats, a healthier option than saturated fats for heart health.
To cut carbs, use lettuce leaves rather than bread for sandwiches or wraps. Just roll up
lean meat and lowfat cheese with a dash of mustard inside a Romaine lettuce leaf.
Decorate your salads with hard-cooked egg whites and walnuts rather than croutons
and full-fat cheese.
Avoid processed foods, especially those made with white our, sugar, and
hydrogenated or partially hydrogenated fats, which are found mostly in prepared
meals that come from a box or package.
TIMESAVING COOKING TIPS
Save time when cooking with these handy tips. Serving up a meal is a snap with these
timesaving hints. You’ll cook more e ciently and enjoy more time with family and friends
at the table!
Have all ingredients prepared, measured, and set out within reach before you start
cooking.
Precook pieces of chicken or meat in your microwave before nishing them on the
grill.
If you’re using the oven, turn it on at least 15 minutes before you’re ready to roast or
bake your dish. Don’t waste time waiting for the oven to heat after you’ve prepared the
recipe.
Buy vegetables that are already washed and cut, if doing so will get you to eat more
vegetables or cook more often. Prepared ingredients such as bagged salad mix, stir-fry
vegetables already cut to size, and boneless cuts of meat cost a bit more, but saving
some time may be worth it.
Remove steaks and other meats from the refrigerator about 15 minutes before
cooking so that they warm to room temperature. They’ll cook faster and more evenly.
Line the broiler pan with aluminum foil to ease cleanup when broiling hamburgers,
sh, steaks, and chops.
Don’t bother chopping onion, garlic, fresh herbs, and the like for a salad dressing.
Instead, use a food processor or blender to save chopping time, add your liquids, and
then blend for a quick dressing.
Place a garlic clove on a cutting board and whack it with the at side of a heavy knife or
a cleaver to make removing the skin easier. The skin should split right o .
Roll a lemon or orange under the palm of your hand on the countertop to make
extracting the juice easier.
Clean up as you go. You’ll be glad you did when the meal is over!
STAPLES FOR YOUR PANTRY, REFRIGERATOR, AND FREEZER
Family hungry and nothing to cook? Make sure that never happens again. If you always
keep these staples in your pantry, refrigerator, and freezer, you’ll never again be stuck
with no option but takeout. You can certainly add to these lists, but these essentials can
always help you make a good meal. For items you use regularly (such as bread, eggs, and
milk), plan to restock about once a week.
PANTRY
Baking powder
Baking soda
Bread
Brown sugar
Canned beans (pinto, white, or black)
Cereal (hot or cold)
Chicken, beef, or vegetable broth
Cider or white vinegar
Cocoa powder
Co ee and/or tea
Condiments: ketchup, mustard, mayonnaise, barbecue sauce, soy sauce, pickles, and
pickle relish
Cornstarch
Dried herbs: Basil, bay leaves, oregano, rosemary, tarragon, thyme, and parsley
Flour
Granulated sugar
Ground spices: Black pepper, cayenne pepper (or red pepper akes), chili powder,
cinnamon, cumin, curry powder, ginger, dry mustard, nutmeg, and paprika
Jam, jelly, or preserves
Pancake syrup
Pasta
Peanut butter
Powdered sugar
Rice
Salt
Tomato sauce, paste, and canned tomatoes
Vanilla extract
Vegetable oil
REFRIGERATOR
Butter
Cheese (hard and soft)
Eggs
Fresh fruit
Fresh vegetables, including leafy greens
Meat, sh, poultry, or tofu to last three to ve days
Milk
Yogurt and/or sour cream
FREEZER
Frozen fruit, for smoothies and sauces
Frozen vegetables you will actually eat
Ice cream or frozen yogurt
Meat, poultry, and/or sh to last about a week
  FOOD & DRINK  RECIPES  MEASUREMENT ABBREVIATIONS AND CONVERSIONS
MEASUREMENT ABBREVIATIONS AND

CONVERSIONS
Recipes are full of culinary codes like abbreviations and weird measurements (how big is a pinch?).
Deciphering between the di erent cooking abbreviations and their proper unit of measurement
can help make sure your dish comes out exactly as planned! You can nd common abbreviations
for measurements here, as well as conversions of various ingredient measurements.
COMMON COOKING ABBREVIATIONS

Although some recipes spell out measurements, a lot of cookbooks use abbreviations. Often times,
di erent books will use di erent abbreviations, which can cause confusion when putting together a
dish. For example, the tablespoon and teaspoon abbreviation may look very similar and can be
mistaken for one another:
a lowercase t can stand for teaspoon
an uppercase T can stand for tablespoon)
Adding a tablespoon (T) of garlic when the recipe only requires a teaspoon (t) can spell disaster!
Find the common cooking abbreviations and their corresponding unit of measurement below:
Common Abbreviations for Measurements in Cooking
Cooking Abbreviation(s) Unit of Measurement
C, c cup
g gram
kg kilogram
L, l liter
lb pound
mL, ml milliliter
oz ounce
pt pint
t, tsp teaspoon
T, TB, Tbl, Tbsp tablespoon
COMMON COOKING CONVERSION MEASUREMENTS

Now that you have the abbreviations all sorted out, it’s time to learn the most common conversion
measurements in cooking. Understanding these cooking conversions can help you quickly follow
recipes, convert based on your available cooking equipment, or even allow you to do quick math to
slightly alter recipes according to your liking!
This table lists common conversion measurements in cooking.
Conversion Measurements in Cooking
Unit of Measurement : Equals:
Pinch or dash less than 1/8 teaspoon
3 teaspoons 1 tablespoon
2 tablespoons 1 uid ounce
1 jigger 1 1/2 uid ounces
4 tablespoons 1/4 cup
5 tablespoons plus 1 teaspoon 1/3 cup
12 tablespoons 3/4 cup
16 tablespoons 1 cup
1 cup 8 uid ounces
2 cups 1 pint or 16 uid ounces
2 pints 1 quart or 32 uid ounces
4 quarts 1 gallon
  FOOD & DRINK  RECIPES  HOW TO MAKE HEALTHY CHICKEN KEBABS (KABOBS)
HOW TO MAKE HEALTHY CHICKEN KEBABS

(KABOBS)
Kebabs — or kabobs — don’t need to be the grease-fest that you get from a street vendor on a
night out. Try these delicious healthy chicken kebabs for a light and tasty snack and remind
yourself of what kebabs are supposed to taste like.
You need two wooden skewers for this recipe — you can nd kebab or barbecue skewers in most
supermarkets. Before you start cooking, soak the skewers in a bowl or tray of water to stop them
burning under the grill.
HEALTHY CHICKEN KEBABS (KABOBS)

Preparation time: 10 minutes
Cooking time: 15 minutes
Yield: 2 servings
2 skinless chicken breasts, cut into bite-sized pieces
Drizzle of olive oil
Mixed spice (see the following Mixed Spice recipe)
Ground coriander (not essential)
2 cloves of garlic, chopped
1/2 lemon
1 Place the chicken pieces in a bowl and drizzle with olive oil.
2 Add a pinch of mixed spice, ground coriander (if you’re using any) and the chopped
garlic, followed by a big squeeze of lemon.
3 Mix all the ingredients together and leave for around 20 minutes for the chicken to
absorb the avours of the lemon and spices.
4 Turn the grill (or broiler) on to full power.
5 Push the meat on the skewers, evenly spaced apart.

Place under the preheated grill.
6 Rotate the skewers every so often so that all sides turn golden brown, and brush on the
marinade while they cook.
7 After about 15 minutes, or when the meat looks golden brown, remove from the grill.
Check that the meat is cooked by cutting open a piece and seeing if the inside is white
(cooked). If it’s still pink, put it back under the grill for another 5 minutes.
8 Serve with some couscous, salad or just enjoy them on their own as a quick snack.
Per serving: Calories 345 (From Fat 85); Fat 9.4g (Saturated 1.9g); Cholesterol Trace; Sodium 111mg;
Carbohydrate 0.8g (Dietary Fibre 0.2g); Protein 64.3g.
MIXED SPICE
This recipe yields more Mixed Spice than you’ll need for the Kebab recipe. Keep it on hand for
other recipes that work with this spicy mix.
4 teaspoons cinnamon
2 teaspoons coriander
1 teaspoon allspice
1/2 teaspoon nutmeg
1/2 teaspoon ginger
1/4 teaspoon cloves
  FOOD & DRINK  RECIPES  LOWFAT COOKING FOR DUMMIES CHEAT SHEET
CHEAT SHEET
LOWFAT COOKING FOR DUMMIES CHEAT

SHEET
If you’re making the switch to a lowfat diet, then cooking is your rst step to lowering the
fat in your favorite foods. Know some simple cooking conversions, pay attention to food
labels, and try some tips to reduce the fat in meals and you’ll be on your way to feeling
great about eating the lowfat way.
COMMON COOKING CONVERSIONS
Preparing lowfat dishes is easier when you know some basic cooking conversions. If you’re
math-challenged, don’t worry. This list of common cooking conversions will help, especially
if you don’t have whole sets of measuring tools for cooking or if you need to know metric
measures.
Note: Some metric equivalents are approximate.
Temperature:
Celsius = (°F – 32) ÷ 5/9
Fahrenheit = (°C × 9/5) + 32
Volume:
1 ounce = 28.35 grams
1 pound = 453.59 grams
1/2 tablespoon = 1-1/2 teaspoons = 7.5 milliliters
1 tablespoon = 3 teaspoons = 15 milliliters
2 tablespoons = 1 uid ounce = 30 milliliters
4 tablespoons = 1/4 cup = 60 milliliters
5 tablespoons + 1 teaspoon = 1/3 cup = 75 milliliters
16 tablespoons = 1 cup = 8 uid ounces = 240 milliliters
2 cups = 1 pint = 16 uid ounces = 480 milliliters
2 pints = 1 quart = 32 uid ounces = 1 liter
4 quarts = 1 gallon = 4 liters
FEELING GOOD ABOUT EATING LOWFAT
Whatever your reasons or motivation for changing your diet and cooking habits to
lowfat, remember, all of the bene cial things that lowfat cooking and eating will do
for you. To help you stay committed to eating the lowfat way, here are nine great
results you can attain:
You know that you’re doing what’s best for you in the one area you have complete
control over: what you put in your mouth.
You gain better health overall and an improved quality of life.
You keep your heart and arteries healthier.
You lessen your risk of cancer or may help keep diabetes under control.
Eating lowfat can help you maintain or lose weight.
You gain more energy and vitality.
You gain a better self-image through an improved appearance.
You feel good about heeding your doctor’s/spouse’s/kids’/parents’/coworker’s/friend’s

advice.
You move better, or do better at tennis, golf, swimming, inline skating, skiing, jogging,
cycling, dancing, and shing (well, maybe not shing).
MAKING SENSE OF FOOD LABELS
Food labels can be pretty confusing if you don’t know how to read them. If you’re trying to
cut down on fat in your diet, label reading is essential because the label lists the exact
amount of fat and other nutrients in a product. But, how do you make sense of it all?
Make sure you know these label terms to help with your lowfat eating plan:
Extra lean: Can be used to describe the fat content of meat, game meat, poultry, and
seafood. Less than 5 grams fat, less than 2 grams saturated fat, and less than 95
milligrams cholesterol per RACC (Reference Amount Customarily Consumed) and per
100 grams.
Lean: Can be used to describe the fat content of meat, game meat, poultry, and
seafood. Less than 10 grams fat, less than 4.5 grams saturated fat, and less than 95
milligrams cholesterol per RACC and per 100 grams.
Fresh: Can be used only on raw food that has never been frozen or heated and has no
preservatives.
Low: May be used on foods that can be eaten frequently without exceeding dietary
guidelines. Per labeled serving and per RACC, these amounts are de ned as:
Low calorie: 40 calories or less
Low cholesterol: Less than 20 milligrams of cholesterol (cholesterol claims are only
allowed when saturated fat is 2 grams or less)
Lowfat: 3 grams or less of fat
Low saturated fat: 1 gram or less of saturated fat and 15 percent or less of calories
from saturated fat
Low sodium: Less than 140 milligrams of sodium
HOW TO CHANGE DISHES TO LOWFAT
Eating a lowfat diet doesn’t mean giving up your favorite foods. In fact, there are easy ways
to reduce the fat in many dishes without sacri cing avor. Try these tips for lowering fat in
foods:
Bacon, lettuce, and tomato sandwich (plus a dozen other sandwiches): Trim
the bacon of all visible fat, use extra veggies, and substitute fat-free mayo for the
regular high-fat kind.
Caesar salad dressing: Use substitute eggs in place of whole eggs and fat-free
Parmesan cheese topping instead of regular Parmesan cheese.
Casseroles: Use smaller amounts of lean meat trimmed of all visible fat, drastically
reduce the amounts of cream and cheese, use lowfat or fat-free dairy products, and
add plenty of veggies, rice, pasta, beans, and other grains.
Cheesecake: Use a mixture of fat-free and reduced-fat cream cheese and fat-free or
lowfat ricotta, and exchange substitute eggs and egg whites for the whole eggs.
Omelets: Use substitute eggs and egg whites in place of whole eggs, and use as little
butter as possible.
Pasta dishes: Instead of smothering pasta in a high-fat cream, meat, or cheese sauce,
prepare pasta primavera or pasta marinara. If you must have cream sauce, make it
with skim milk, fat-free sour cream, pureed fat-free cottage cheese, and fat-free
Parmesan cheese topping.
Pizza: Top with lots of veggies, small amounts of lowfat or fat-free meats, and one-
fourth the normal amount of cheese. Use a thick crust to increase the bulk.
Soups and stews: Defat the meat stock or soup base and then add lots of vegetables,
small portions of lean meat trimmed of all visible fat, and rice, pasta, beans, or lentils.
Tacos and fajitas: Choose fat-free tortillas and use ground lean top round or lean
ank steak (and substitute beans for some of the meat). Sauté the beef in a nonstick
skillet coated with no-stick vegetable oil spray rather than in a lot of oil. Add lots of
colored peppers and onions, too.
HOW TO LOWER THE FAT WHEN COOKING
The rst way to lower fat in your favorite meals is in the preparation. Try these simple
substitutions and methods for lowering the fat from meals when you’re cooking:
Instead of sautéing in a lot of oil, use good nonstick cookware and no-stick vegetable
or olive oil spray.
Use a defatting cup to defat stocks, soup bases, and drippings for gravy.
Avoid any recipe that asks you to use a deep fat fryer. Toss the fryer or use it as a
planter.
Use cornstarch or our alone instead of fat and our to thicken soups and sauces.
Double the veggies, pasta, rice, and beans and halve the meat.
Substitute fat-free and lowfat dairy products for all high-fat dairy products, including
whole milk and cream.
If you don’t have time to cook dinner, choose lowfat frozen dinners or recipes that
freeze well and make extra. That way, you have lowfat dishes ready to heat and eat,
and you won’t be tempted to stop at a fast-food place on your way home. Brown-bag
lunch, too, so that you can control the fat in sandwiches, yogurt, and so on.
Learn how to avor foods with spices and herbs.
Learn to make ten quick appetizers and ten fruit desserts that are lowfat.
  FOOD & DRINK  RECIPES  STUDENT COOKBOOK FOR DUMMIES CHEAT SHEET (UK EDITION)
CHEAT SHEET
STUDENT COOKBOOK FOR DUMMIES

CHEAT SHEET (UK EDITION)
Cooking with little time, money and equipment is made easier with this Cheat Sheet,
which gives you tips and information to help you get to grips with cooking basics.
HANDY CONVERSION TABLES FOR NEW COOKS
Want to create simple meals on a budget that taste great? With these conversion tables
(which are British measurements), you can ensure you get the temperature and amount
of ingredients just right.
Oven Temperature Conversions
Fahrenheit Celsius Gas Mark
225 110 ¼
250 130 ½
275 140 1
300 150 2
325 170 3
350 180 4
375 190 5
400 200 6
425 220 7
450 230 8
475 240 9
Weight Conversions
Imperial Ounces (oz) Metric Grams (g)
½ 10
¾ 20
1 25
1½ 40
2 50
2½ 60
3 75
4 110
4½ 125
5 150
6 175
7 200
8 225
9 250
10 275
12 350
1 pound (16 ounces) 450
1 ½ pounds 700
2 pounds 900
2 ¼ pounds 1 kilogram
3 pounds 1.35 kilograms
Volume Conversions
Imperial Fluid Ounces ( oz) Metric Millilitres (ml)
1 30
2 55
3 75
5 (¼ pint) 150
10 (½ pint) 275
15 (¾ pint) 425
1 pint 570
1 ¼ pints 725
1 ¾ pints 1 litre
2 pints 1.2
2 ½ pints 1.5
4 pints 2.25
IF I EAT THIS, WILL I DIE? FOOD STORAGE ADVICE FOR NEWBIES
Yoghurt looking a bit yucky? Tomatoes no longer tasty? This handy table tells you how long
to store uncooked items in the fridge before you risk stomach distress — or worse.
Item Will Keep in the Fridge for . . .
Chicken breast Up to 2 days
Minced beef Up to 2 days
Fresh sh Up to 2 days
Bacon Up to 7 days
Pizza Up to 4 days
Eggs Up to 5 weeks
Tomatoes Up to 10 days
Carrots Up to 2 weeks
Lettuce Up to 1 week
Mushrooms Up to 4 days
Opened yoghurt pot Up to 4 days
Milk Up to 7 days
CHEAT SHEET

225 110 ¼
250 130 ½
275 140 1
300 150 2
325 170 3
350 180 4
375 190 5
400 200 6
425 220 7
450 230 8
475 240 9
Weight Conversions
½ 10
¾ 20
1 25
1½ 40
2 50
2½ 60
3 75
4 110
4½ 125
5 150
6 175
7 200
8 225
9 250
10 275
12 350
1 ½ pounds 700
2 pounds 900
Volume Conversions
1 30
2 55
3 75
5 (¼ pint) 150
10 (½ pint) 275
15 (¾ pint) 425
1 pint 570
1 ¼ pints 725
1 ¾ pints 1 litre
2 pints 1.2
2 ½ pints 1.5
4 pints 2.25
Bacon Up to 7 days
Pizza Up to 4 days
Eggs Up to 5 weeks
Milk Up to 7 days
CHEAT SHEET

225 110 ¼
250 130 ½
275 140 1
300 150 2
325 170 3
350 180 4
375 190 5
400 200 6
425 220 7
450 230 8
475 240 9
Weight Conversions
½ 10
¾ 20
1 25
1½ 40
2 50
2½ 60
3 75
4 110
4½ 125
5 150
6 175
7 200
8 225
9 250
10 275
12 350
1 ½ pounds 700
2 pounds 900
Volume Conversions
1 30
2 55
3 75
5 (¼ pint) 150
10 (½ pint) 275
15 (¾ pint) 425
1 pint 570
1 ¼ pints 725
1 ¾ pints 1 litre
2 pints 1.2
2 ½ pints 1.5
4 pints 2.25
Bacon Up to 7 days
Pizza Up to 4 days
Eggs Up to 5 weeks
Milk Up to 7 days
  FOOD & DRINK  RECIPES  7-DAY MENU PLANNER FOR DUMMIES CHEAT SHEET
CHEAT SHEET
7-DAY MENU PLANNER FOR DUMMIES

CHEAT SHEET
From 7-Day Menu Planner For Dummies
By Susan Nicholson
The secret to great meals is in the planning. The truth is, many people think they hate to
cook when they just haven’t gured out how to plan what to cook. When you plan your
dinner menus ahead of time, you eat healthier, save money, reduce stress, and enjoy
delicious meals. Menu planning is not brain surgery. When you see how simple it is to plan
your own meals, you’ll be amazed.
KNOWING THE BENEFITS OF MENU PLANNING
Maybe you think you don’t have time to sit down and plan two weeks’ worth of meals. But
when you plan 14 menus at once, you eliminate the nightly need to gure out what’s for
dinner after a hard day at work. Having dinner either cooking (in your slow cooker) or
crying out for you in the refrigerator (a leftover) is a way to increase your life span and
decrease your heart rate! That sounds a little extreme, but it’s true.
Many people want to save time, but spending a little time at the beginning often pays o .
Check out these bene ts of menu planning:
Taking control of mealtime and your evenings: When you plan your meals a week
at a time, you have so much more time to do what you’d really like to be doing, and
enthusiasm to present your family with the absolute best meals in town.
Improving your family’s health: Menu planning will improve overall health and
establish good eating habits for younger children as well as tweak eating habits for the
rest of the family. Lowering sodium and saturated fat while increasing ber in the diet
does wonders for overall health and wellness.
Saving money: Planning saves money. Who doesn’t want to give the food budget
some relief, especially when times are tight? Follow these tips to make your dollars
stretch:
Take advantage of sales and coupons.
Make a list.
Don’t overbuy.
Make wise use of leftovers.
Buy in-season produce.
Consider canned and frozen options.
DECIDING WHAT’S ON THE DINNER MENU
A healthy dinner involves more than a piece of meat (or other form of protein) and
something to wash it down with. To build a menu, begin with the main course. From there,
ll in with di erent kinds of side dishes (starches, vegetables, and salads), and then wrap
up with a dessert (everyone’s favorite part of the meal). Here are some pointers on
planning a top-notch meal:
Start with the entree: Entrees come in two forms: combination dishes that combine
a protein with a starch or vegetable — think casseroles — and plain old protein by
itself — think a chicken breast, a slice of roast beef, a pork chop, or a piece of sh.
Choose sides: You can add starches, vegetables, and salads to your meal to add
nutrients, avor, and interest. You might want to serve veggies as side dishes because
they have so many bene ts, including:
The di erent colors look fabulous on your plate, and increase nutrient value.
Vegetables are much less expensive than whole proteins.
Veggies add all sorts of crunch, texture, and interest to the meal.
They’re easy to prepare.
Vegetables ll you up so you don’t overeat.
Wrap up with dessert: You can have dessert during the week, but keep it simple — a
piece of fruit is ideal. The weekend is a good time to have a special sweet.
CREATING YOUR OWN TWO-WEEK MENU PLAN
When you’re ready to create your own menu plans, start small and plan 14 days’ worth of
meals. After you get the hang of menu planning, you can plan more weeks at once.
To start, call a family meeting. When everyone is settled in, pass out notebooks and
pencils. Explain the goal — to plan menus as a family for the next two weeks, taking
schedules and food likes and dislikes into account.
Next, establish a dinnertime. To determine a time that works best for everyone, give each
person a blank two-week grid. Fill in your family’s social, school, church, and other
activities (and their times and duration) on the grid.
Now it’s on to food preferences. Allow each person to state two or three dislikes, with the
stipulation that the dislikes can’t be all of anything. Instead, make your kids (or spouse)
pick the worst of the o ending category. You can’t rule out all vegetables, but you can rule
out a vegetable that no one likes. After everyone has written down their dislikes, call for a
vote. Majority rules.
Now it’s time to choose what you will eat. Decide what entree (beef, pork, chicken, lamb,
no-meat, and so on) you’ll have for each of the 14 days. Write those on your master grid.
Then round out each meal with foods to go with the main course. Those dishes may
require recipes, or they may be as simple as a salad you have to assemble or a vegetable
that requires microwaving.
After you’ve planned each meal, nd a recipe for each entree and side dish. Now the only
things left to do are to shop for any ingredients you don’t have on hand, prepare each
night’s meal, and enjoy it with your family.
  FOOD & DRINK  RECIPES  SUPERFOODS FOR DUMMIES CHEAT SHEET
CHEAT SHEET
SUPERFOODS FOR DUMMIES CHEAT SHEET

From Superfoods For Dummies
By Brent Agin, Shereen Jegtvig
To start adding superfoods into your diet, it helps to know where to shop for them. If you
stray from your superfoods diet, don’t fret, just be mindful of all the health bene ts of
superfoods to get you back on track. You might consider supplements — but rst, try
some easy tips to incorporate a few superfoods into your meals, everyday.
SUPERFOOD SHOPPING TIPS
If you have a game plan, adding superfoods to your diet isn’t di cult. Some superfoods
may take more e ort to nd than others, but with some simple strategies, you can make
fewer shopping trips, save money, and improve your health. Here are some superfood
shopping tips to get you started:
Ask your doctor and health-conscious friends about their favorite superfoods and
where they shop for them.
Gather some recipes and plan out your meals, and then use your meal plan to create
your grocery list. You’ll have the ingredients you need and minimize waste (and spend
less) at the same time. Choose recipes that use superfoods for the main ingredients.
Don’t go to the store without a list. You’ll make fewer impulse purchases — and buy
less junk food — if you make a shopping list and stick to it.
If you’re between meals, eat a snack before you go shopping. When you’re hungry,
you’re more likely to buy everything in sight.
Check out your store’s organic foods, natural foods, and exotic foods sections. As
more shoppers demand healthy food options, more stores are carrying them, and you
may be pleasantly surprised at what you nd.
Stick to the fresh produce section, the freezer section, and the seafood counter in
your search for superfoods. Avoid the junk food aisles that have all the sugary sodas,
chips, and high-calorie snacks; you won’t nd superfoods there.
Don’t forget the Internet. If you can’t nd a speci c superfood at your local grocery
store, chances are you can nd it online.
SPOTLIGHTING THE HEALTH BENEFITS OF SUPERFOODS
Superfoods have earned that distinction by having great nutritional value (they’re packed
with vitamins and minerals) plus extra health bene ts. If you nd yourself reaching for a
donut instead of items on your superfoods diet, use this list of bene ts to get back on
track:
Improving your nutrition: All the superfoods are rich in the nutrients your body
needs, and they’re very low in bad fats and processed sugars that can ruin a diet.
Strengthening your immune system: The nutrients and phytochemicals in many

superfoods keep your immune system strong so you’re less likely to catch colds and
the u.
Fighting free radicals: Superfoods are rich in antioxidants, which destroy the free
radicals that can damage the cells in your body. This protection improves your health,
reduces your risk of disease, and helps you age gracefully.
*Reducing the risk of cancer: The nutrients, ber, good fats, and phytochemicals
found in superfoods reduce your risk of several types of cancer.
Keeping your heart healthy: Those same nutrients, ber, good fats, and
phytochemicals also protect your heart by reducing in ammation and keeping blood
vessels healthy.
Feeling better: Superfoods help you feel more energetic.
Boosting metabolism and watching your weight: Many of the superfoods are
high in ber and low in calories, so you can load up your plate without adding many
extra calories. Some of the superfoods that are a little higher in calories are rich in
protein, ber, and good fats that keep hunger at bay, and some superfoods actually
increase the number of calories you burn.
Maintaining your youthful complexion: The antioxidants in superfoods reduce

damage to your skin, and many foods are rich in vitamin C that keeps connective
tissue strong. The combination means beautiful, healthy skin.
Flooding you with avor: Who says healthy has to be dull and avorless?
Superfoods are delicious and can be used in all kinds of recipes.
SAFELY SUPPLEMENTING YOUR SUPERFOODS DIET
Because of busy lifestyles and personal food preferences, you may be unable to get
enough superfoods in your diet. When this happens, superfood supplements may be a
great help. You have tons of supplements to choose from but these are some favorites:
Supplement Superfoods
Dr. Shulze’s Superfoods Algae, soy, grains, wheat grass, spinach, and fruit
extracts
FRS Healthy Energy Green tea and quercetin (found in fruits and vegetables)
Health Designs: Oranges Multiple phytochemicals from fruit extracts, and green tea
Amazing Grass Wheat grass
Trim Fuel Bar Chia and soy
HOW TO INCORPORATE SUPERFOODS INTO YOUR DAILY DIET
Getting superfoods into your diet may seem overwhelming but eating superfoods
becomes a habit with a little practice. Choose some of these tips for getting superfoods
into your day that work best for you and your family:
Pack an apple when you brown-bag it for lunch at work or school.
Buy baby carrots and precut broccoli orets, instead of potato chips, and serve them
with veggie dip.
Make oatmeal for breakfast.
Toss a handful of blueberries on top of your oatmeal or breakfast cereal.
Add a dozen walnuts or almonds to your favorite salad.
Stock up on canned tuna for easy, healthful sandwiches.
Enjoy a glass of orange juice instead of soda.
Keep a fruit bowl stocked with bananas, oranges, and apples.
  FOOD & DRINK  RECIPES  GIFTS FROM THE KITCHEN FOR DUMMIES CHEAT SHEET
CHEAT SHEET
GIFTS FROM THE KITCHEN FOR DUMMIES

CHEAT SHEET
If you enjoy giving out special food gifts, keep your kitchen stocked with a variety of
ingredients. Need an idea for a food gift? Look over some of these delicious and easy
recipes. Be sure to pack up your gift so it travels well and arrives in one piece, and check
out some etiquette rules about handing over your homemade food gift.
PANTRY SUPPLIES FOR LAST-MINUTE FOOD GIFTS
Besides the basics like sugar, our, butter and eggs, having the following list of ingredients
on-hand enables you to make many last minute food gifts. Most of the ingredients will
keep for a long time so stock your pantry with these things:
Cheeses – parmesan, cheddar
Nuts – walnuts, pecans, and almonds are most useful
Instant espresso co ee
Raisins and other dried fruits, including dried pineapple
Candied ginger
Balsamic vinegar
Light corn syrup
Sugar cubes
Cream of tartar
Cornmeal
Gelatin
Cornstarch
FOOD GIFT IDEAS
You can make someone feel special anytime of the year with a homemade food gift. Try
the following recipes (just click on the link!) for a scrumptious gift from your kitchen:
Senate Soup Mix – This delicious soup has been served at the Capitol building for
over 50 years!
Chive-Flavored Oil – A light oil with a hint of onion – great for salads, breads, and
grilling.
Double-Chocolate Brownies – A super fudgy brownie recipe ready for your favorite
add-ins.
Chocolate Chunky Clusters – These one-bite wonders are a tempting chocolate gift.
Sweet Onion Marmalade – Smother your favorite breads, burgers, and especially
pork with this mouthwatering marmalade.
Grainy Apricot Mustard – Add a little bite of sweet and tangy mustard to your
favorite sandwich.
Elegant Chocolate Tru es – This creamy chocolate tru es are easy to make and the
ultimate food gift.
HOW TO PACKAGE A FOOD GIFT
After you’ve spent the time to make a delicious gift from your kitchen, take some
packaging precautions before sending it. Keep in mind you can never have too much
protection when you pack your food gifts:
The rst layer of wrapping should be around the food itself. Make sure that it is sealed
for freshness, particularly if you aren’t using an airtight container.
Place sheets of wax paper between layers of cookies or candies. You can also help
prevent shifting in the box by placing one nal layer of wax paper on top of the food.
Then loosely wad tissue paper and place it on top. Use just enough to assert a little
pressure, not enough to mash down the food. Close the lid gently.
Decorative tins are good choices for shipping because, in addition to being air tight,
they’re rigid.
Double up on boxes. After you place your gift in a sturdy gift box, t that into a bigger,
rigid, corrugated shipping box. Leave plenty of room on all four sides, as well as the
top and bottom of the box to add protective bu ers. Use material that’s available —
crumpled newspaper, recycled packing peanuts — but don’t skimp. Use plenty of ller
in between the two boxes.
If you choose to send a jar or bottle, wrap a few extra layers of bubble wrap around it
before you proceed with the packing.
Put a card with the recipient’s address on the inside of the box . . . just in case.
Enclose a little note with the name of the gift and, if appropriate, how to enjoy it.
Seal the package with a strong packing tape, not regular adhesive tape.
Put a strip of clear packing tape over the address on the outside of the box to keep
the address from smearing.
Clearly mark it “Fragile” or “Handle with Care.”
GIFT-GIVING ETIQUETTE REMINDERS
As you were growing up, no doubt you tried to pay attention when your parents were
teaching you about manners. Just in case you may have forgotten, keep these things in
mind before you happily show up at someone’s door with an armful of gifts from your
kitchen:
The recipient of your food gift is not obliged to serve it immediately. Your splendid
creation may not t the menu or the moment, but that does not make it any less
thoughtful.
When taking food to a large gathering, put a gift tag on your contribution. A thoughtful
host will want to know who brought what.
If you don’t know the food preferences or food allergies of a gift recipient, you may
want to include the ingredients on the label.
  FOOD & DRINK  RECIPES  HOW TO BREW COFFEE WITH A FRENCH PRESS
HOW TO BREW COFFEE WITH A FRENCH PRESS

To bring out the best avor in your home-brewed co ee, you need fresh, roasted co ee beans and
the right equipment to grind the beans and brew the grounds. You can make great, inexpensive
co ee in your own kitchen using a burr grinder and a French Press.
Burr grinders, which grind beans between two discs with teeth, are available as electric or hand-
cranked models. The French Press is made up of two parts: the pot and a plunger that separates
grounds from your brewed co ee.
1 Buy the freshest, unground roasted co ee beans you can nd.
If you shop for co ee beans in a local store, look for beans in a tightly sealed bag, rather than in
open dispensers or bins. Check packaging dates. The fresher the beans, the better the brew.
Roasted beans lose their avor quickly, and ground co ee becomes stale even faster.
2 Store unused beans carefully to maintain avor.
Don’t refrigerate co ee beans; condensation of water in beans can speed up degradation. Keep
the bag sealed until you need to open it, and reseal the bag after every use. Store your co ee
beans in a cool, dry place.
If you have more beans than you can use in two weeks, put the sealed bag in a plastic bag and
close tightly before saving to your freezer. When you need more co ee beans, take the bags out of
the freezer and let stand to room temperature before opening the outer bag.
Moisture is your co ee beans’ arch enemy.
3 Measure fresh ltered or spring water into a kettle and bring to

a boil.
Turn o the heat and let the water sit for 30 to 60 seconds, which is called “o -boil.”)
Bad-tasting water may a ect the avor of your brewed co ee. Do your own taste test by
brewing up a batch of co ee with tap water and another pot with bottled water. Heavily
chlorinated water may not please your palate.
4 Grind your beans to a coarse ground with a burr grinder.
Co ee grounds spend just a short time between the toothed discs before falling to the bin below.
(A blade grinder works di erently: Grounds stay in contact with blades until grinding stops, which
can create friction and heat — and damage to the beans.)
Clean the burr grinder bin regularly to remove stale co ee grounds that can ruin the taste of your
next pot of co ee.
5 Place ground co ee in the French Press pot and pour all the
“o -boil” water on the grounds.
The usual measurement is 2 tablespoons for every 6 ounces (3/4 cup) of water. Put the plunger on
the top of your French Press pot, and set a timer for 4 minutes (a little longer if you like bolder-
tasting co ee). To keep the co ee hot as you wait, wrap a clean kitchen towel around the pot, or
use a tea cosy if you have one that ts.
6 Push the French Press plunger down to the bottom of the pot.
Pour o or decant the co ee immediately after pressing down the plunger. You don’t want your
co ee in contact with the grounds after brewing.
7 Savor the avor of the rst cup — and beyond.
Co ee is a perishable beverage. To have re lls ready and waiting, pour your fresh brew in a
vacuum-insulated carafe.
Fill the carafe with hot water before making your co ee, to have the storage container heated up
and ready to go. Empty out the hot water and pour in the freshly brewed co ee. Close up the top
tightly and prepare to enjoy great-tasting co ee made right at home.
  FOOD & DRINK  RECIPES

 10 ANTIOXIDANT-RICH FRUITS AND VEGETABLES FOR JUICING AND SMOOTHIES
10 ANTIOXIDANT-RICH FRUITS AND

VEGETABLES FOR JUICING AND SMOOTHIES
RELATED BOOK
Juicing and Smoothies For Dummies, 2nd Edition
By Pat Crocker
ACAI BERRIES
©iStockphoto.com/cocogelado
The acai palm grows in the Amazon rain forest of Brazil. Its berries, called acai (pronounced ah-
sigh-ee) are large and plump, about the size of a grape. What’s amazing about them is their dark
blue-purple color and their taste, which is somewhere between a blueberry and chocolate.
Although Brazilians have enjoyed acai berries as a fresh fruit for hundreds of years, they have just
recently been growing in popularity in North America. The fresh berry is not widely available, but
the frozen fruit and the juice (as well as a powder made from the juice) are available in health food
stores.
BLACK RASPBERRIES
©iStockphoto.com/McKinneMike
Commonly called blackcaps, these native North American berries are currently being grown
commercially in the Paci c Northwest. Although the fresh berries are available only for a very short
time, the frozen and dried powdered fruit is more widely distributed.
Eat the seeds, too! Using fresh or frozen whole blackcaps in smoothies is especially healthy
because the oil in raspberry seeds is rich in vitamin E and omega-3 fatty acids.
WILD BLUEBERRIES AND CRANBERRIES

©iStockphoto.com/Anavrin
No doubt about it, cultivated blueberries are very good for you, but wild blueberries score over
twice as high in antioxidants. They’re available in the Northeast during midsummer and frozen at
other times of the year.
Raw cranberries are a native of North America and are widely available fresh in the late fall and
frozen throughout the year. They make an excellent fresh juice if teamed with sweeter fruits such
as apples or pineapples. Fresh or frozen cranberries are a good choice as an ingredient for
smoothies, but you may need some sweetener because the avor is very tart. The whole berries
are best, but the unsweetened juice is moderately high in antioxidants, too.
BLACK PLUMS AND PRUNES

©iStockphoto.com/ra3rn
Black plums are high in vitamins C, K, and A, as well as ber and antioxidants. Use pitted fresh black
plums in juices and fresh or frozen in smoothies.
Prunes, which are the dried version of a European plum, are incredibly high in ber, which is
bene cial in reducing the risk of colorectal cancer. It’s the phenolic compounds in both plums and
prunes that make them high in antioxidants. Use pitted prunes in smoothies.
BLACKBERRIES
©iStockphoto.com/igorr1
There’s a pattern here — can you see it? All ve of the high-antioxidant fruits are very dark: purple,
blue, or black. It’s the powerful antioxidant pigments in the skin and esh that score high. Not
surprisingly, blackberries are a very good addition to smoothies and excellent in fresh juices.
RED BEANS, KIDNEY BEANS, AND BLACK BEANS

©iStockphoto.com/Pachai-Leknettip
Many legumes — speci cally, black turtle beans, soybeans, red kidney beans, pinto beans, black-
eyed peas, and lentils — score high in antioxidants, but only in their raw state. Once you boil them,
their antioxidant scores drop by roughly one-third.
For smoothies and juices, if you have a powerful blender (like a high-performance blender), you can
grind your own dried beans or lentils or you can buy ground or powdered beans or bean our in
specialty food stores.
ARTICHOKES
©iStockphoto.com/Six Dun
They’re hard to clean and cook, but the antioxidant power of artichokes is high enough for them to
make this list, and you can purchase them cooked and preserved in water. Use artichoke hearts as
an ingredient in smoothies, not only for their antioxidant properties, but also because they
stimulate the production of bile in the liver, help gallbladder functioning, and reduce cholesterol.
GARLIC
©iStockphoto.com/Karisssa
You might think of garlic strictly as an herb, something to add avor to dishes. Use it as a vegetable
and in quantities that can positively a ect your health.
Although you’ll likely be able to tolerate only one-half raw clove to one whole raw clove of garlic in
vegetable drinks, including it will help to boost your overall daily consumption, which should be two
to four cloves a day (or about one whole head of garlic per week) for the best medical bene ts.
CABBAGE AND BROCCOLI RABE

©iStockphoto.com/MarcPo
Both cabbage and broccoli rabe are high in phytonutrients. Red cabbage contains 36 di erent
varieties of anthocyanins, those powerful antioxidants found in the black, purple, blue, and red
plant pigments. Use it in juicing and smoothies for its calcium; magnesium; potassium; and
vitamins C, K, and A. One cup of cooked cabbage supplies 4 grams of ber, so lightly steam or
simmer it for use in smoothies.
Broccoli rabe is a bitter-tasting relative of broccoli, with more leaves and a smaller ower head.
Although broccoli is very good and shouldn’t be ignored, broccoli rabe scores as high as red
cabbage as an antioxidant and like its plumper, less bitter cousin, it’s low in calories and high in
calcium, potassium, vitamin C, folate, and vitamins K and A. Use broccoli rabe raw in juicing and
either raw or lightly steamed in smoothies.
PURPLE CAULIFLOWER
©iStockphoto.com/photocritical
Like purple and white carrots, purple cauli ower is making its way into farmers’ markets and onto
supermarket shelves. Both white and purple cauli ower are rich in sulforaphane, a powerful
antioxidant. If you can’t nd the purple variety, eat the yellow or the white, but eat it two or three
times a week because it helps to neutralize and rid your cells of carcinogenic molecules. One cup
of raw cauli ower provides 85 percent of your daily vitamin C requirements; it also supplies vitamin
K, folate, choline, vitamin B6, potassium, ber, and manganese, among other nutrients.
  FOOD & DRINK  RECIPES  10 IMMUNE-BUILDING INGREDIENTS FOR JUICING AND SMOOTHIES
10 IMMUNE-BUILDING INGREDIENTS FOR

JUICING AND SMOOTHIES
RELATED BOOK
By Pat Crocker
ANTIOXIDANT BLACK FRUITS

All antioxidants, especially black fruits, such as black plums and blackberries, are powerful tools
that work to protect your cells from damage so that viruses can’t nd an easy way to infect cells.
CRANBERRIES FOR URINARY TRACT PROTECTION

©iStockphoto.com/habovka
Researchers have found that cranberries (and other berries such as lingonberries) contain
substances that keep bacteria from sticking to the walls of the urinary tract. Researchers aren’t
certain whether antioxidants in the cranberries actually disarm or slime the hooks on the bacteria
or if cranberries actually coat the urinary tract. Either way, with the intervention of cranberries,
severely impaired bacteria can’t get a grip and infect the urinary tract.
Fresh, whole cranberries are available in the fall. You can nd frozen whole berries at most
supermarkets all year round. Use them with antioxidant fruits and vegetables in juice and
smoothies around cold and u season or at the change of the seasons.
Should you experience burning or bladder pain, take four to six glasses of cranberry juice
immediately throughout the rst day. See your healthcare provider if the symptoms persist.
RED AND PURPLE GRAPES

©iStockphoto.com/gzorgz
The immune-building and antioxidant protector in red and purple (also called Concord) grapes is
resveratrol, which has been shown to have the ability to protect your body from radiation and your
skin from skin cancer. As an anti-in ammatory, resveratrol is e ective in helping blood to ow more
easily through blood vessels, thus lowering the risk of heart disease. It also may lower blood sugar
levels as much as 10 percent.
British researchers found that resveratrol increases blood ow to the brain, leading them to
conclude that resveratrol may help speed mental responses. Swiss tests proved that resveratrol is
able to clear plaques and free radicals from the brain, two critical substances linked to Alzheimer’s
disease.
Due to the powerful antioxidant pigments in the skin of red and purple grapes, adding them whole
to smoothies gives you an edge over juicing them and having the skins separated out.
CRUCIFEROUS VEGETABLES
©iStockphoto.com/LanceDwight
Broccoli, cauli ower, kale, Brussels sprouts, bok choy, rutabaga, turnips, and cabbage are part of a
family of vegetables called cruciferous because their tiny owers form a cross. All are high in
vitamins A, C, E and K, folate, and minerals. They’re powerful antioxidants and o er a good source
of ber.
In addition, cruciferous vegetables contain chemicals called glucosinolates, which give them their
strong avor and aroma. These substances have been found to inhibit the development of cancer
by protecting cells from DNA damage and by helping to inactivate carcinogens. They have both
antibacterial and anti-in ammatory e ects, and they’re excellent antioxidants.
SHIITAKE MUSHROOMS
©iStockphoto.com/Edward Westmacott
Known as a symbol of longevity in Asia, shiitake mushrooms o er support to the immune system
when needed. New studies have revealed their ability to protect against rheumatoid arthritis and
also help protect heart health by lowering cholesterol and keeping blood vessels clear of proteins
that block blood ow.
Based on laboratory animal research, results show anti-tumor activity, and most nutritionists
believe that adding shiitake mushrooms to your diet will result in helping ght prostate, breast, and
colon cancers. They’re rich in several B vitamins and vitamin D, selenium, zinc, and copper; their
antioxidant activity is important to keeping cells, especially cardiovascular cells, healthy.
TOMATOES
©iStockphoto.com/inanavci
Red-, orange-, and tangerine-colored tomatoes are high in lycopene, one of several antioxidants
they contain. One of lycopene’s bene ts is in boosting bone density and protecting against
osteoporosis, especially in women. Fresh tomatoes have also been shown to help lower LDL (bad)
cholesterol, and their excellent antioxidants, including lycopene, make them extremely important
to heart health. Tomatoes are high in vitamin C and biotin and are a good source of vitamins A, E,
and K, potassium, copper, manganese, and ber.
ASTRAGALUS
©iStockphoto.com/afumedia
Astragalus (Astragalus membranaceus) is a hardy plant that has been used in traditional Chinese
medicine for thousands of years. According to the University of Maryland Medical Center, it may
help protect the body from diseases, such as cancer, heart disease, and diabetes. It’s an adaptogen,
meaning that it helps protect the body not only against diseases, but also against mental or
emotional stress. In China, it’s used in soups and stews and is a favorite herb for the very young
and the very old, but everyone can bene t from using it.
The antioxidants along with antibacterial and anti-in ammatory properties in astragalus support
your immune system, preventing colds, u, and upper respiratory infections; protecting the liver
and kidneys; lowering cholesterol and blood pressure and protecting the heart; and helping to
mitigate diabetes and also the negative e ects of chemotherapy.
BURDOCK
©iStockphoto.com/olenka222
Burdock (Arctium lappa) is a common plant — weed actually — that is now being cultivated for use
as a medicinal herb. If you harvest the fresh root, you can use it raw in juices or smoothies because
the taste is sweetly nutty. The fresh root may also be cooked and eaten as you would parsnips or
carrots.
Its excellent antioxidant, anti-in ammatory, and antibacterial properties give burdock root the
ability to protect against colds and u and other respiratory conditions. Its antibacterial and
antifungal sesquiterpene lactones inhibit the growth of bacteria and fungi, which helps prevent
infection. Burdock has been used to help protect against some forms of cancer, and because the
herb is a powerful immune booster, it may help your body ght o the human immunode ciency
virus (HIV). If you have HIV, its ability to cleanse the bloodstream and lymphatic system of toxins
helps your body to prevent the progression of AIDS.
CAYENNE PEPPER
©iStockphoto.com/IgorDutina
Early studies on cayenne (also referred to as hot chilé) peppers (Capsicum annuum) show that they
may prevent cancerous lung and liver tumors. Health professionals use their therapeutic
properties for easing upset stomach, ulcers, sore throat, coughs, and diarrhea. They also have the
ability to break up and move congested mucus, thus helping to speed cold and u relief.
Cayenne pepper helps the body digest food, and it heats the body, causing it to sweat, which
makes it e ective as a good detox support and addition to cleansing drinks. High in vitamin A, it
also contains vitamin E and B6 as well as iron, phosphorus, copper, and selenium.
ECHINACEA
©iStockphoto.com/ChamilleWhite
Echinacea (Echinacea purpurea) is a powerful immune booster. It works by activating the body’s own
immune cells and anti-in ammatory chemicals, which reduce cold and u symptoms.
Available in tincture and pill form, to be optimized, echinacea must be taken when your body is at
high risk of upper respiratory infection (plane travel, work stress, or exposure to people stricken
with the cold or u) or at the rst symptoms of infection. It must be taken in su cient doses and
frequently throughout the rst 24 hours so that the body can bene t from its stimulating
properties.
  FOOD & DRINK  RECIPES  10 IMMUNE-BUILDING INGREDIENTS FOR JUICING AND SMOOTHIES
10 IMMUNE-BUILDING INGREDIENTS FOR

JUICING AND SMOOTHIES
RELATED BOOK
By Pat Crocker
ANTIOXIDANT BLACK FRUITS

All antioxidants, especially black fruits, such as black plums and blackberries, are powerful tools
that work to protect your cells from damage so that viruses can’t nd an easy way to infect cells.
CRANBERRIES FOR URINARY TRACT PROTECTION

©iStockphoto.com/habovka
Researchers have found that cranberries (and other berries such as lingonberries) contain
substances that keep bacteria from sticking to the walls of the urinary tract. Researchers aren’t
certain whether antioxidants in the cranberries actually disarm or slime the hooks on the bacteria
or if cranberries actually coat the urinary tract. Either way, with the intervention of cranberries,
severely impaired bacteria can’t get a grip and infect the urinary tract.
Fresh, whole cranberries are available in the fall. You can nd frozen whole berries at most
supermarkets all year round. Use them with antioxidant fruits and vegetables in juice and
smoothies around cold and u season or at the change of the seasons.
Should you experience burning or bladder pain, take four to six glasses of cranberry juice
immediately throughout the rst day. See your healthcare provider if the symptoms persist.
RED AND PURPLE GRAPES

©iStockphoto.com/gzorgz
The immune-building and antioxidant protector in red and purple (also called Concord) grapes is
resveratrol, which has been shown to have the ability to protect your body from radiation and your
skin from skin cancer. As an anti-in ammatory, resveratrol is e ective in helping blood to ow more
easily through blood vessels, thus lowering the risk of heart disease. It also may lower blood sugar
levels as much as 10 percent.
British researchers found that resveratrol increases blood ow to the brain, leading them to
conclude that resveratrol may help speed mental responses. Swiss tests proved that resveratrol is
able to clear plaques and free radicals from the brain, two critical substances linked to Alzheimer’s
disease.
Due to the powerful antioxidant pigments in the skin of red and purple grapes, adding them whole
to smoothies gives you an edge over juicing them and having the skins separated out.
CRUCIFEROUS VEGETABLES
©iStockphoto.com/LanceDwight
Broccoli, cauli ower, kale, Brussels sprouts, bok choy, rutabaga, turnips, and cabbage are part of a
family of vegetables called cruciferous because their tiny owers form a cross. All are high in
vitamins A, C, E and K, folate, and minerals. They’re powerful antioxidants and o er a good source
of ber.
In addition, cruciferous vegetables contain chemicals called glucosinolates, which give them their
strong avor and aroma. These substances have been found to inhibit the development of cancer
by protecting cells from DNA damage and by helping to inactivate carcinogens. They have both
antibacterial and anti-in ammatory e ects, and they’re excellent antioxidants.
SHIITAKE MUSHROOMS
©iStockphoto.com/Edward Westmacott
Known as a symbol of longevity in Asia, shiitake mushrooms o er support to the immune system
when needed. New studies have revealed their ability to protect against rheumatoid arthritis and
also help protect heart health by lowering cholesterol and keeping blood vessels clear of proteins
that block blood ow.
Based on laboratory animal research, results show anti-tumor activity, and most nutritionists
believe that adding shiitake mushrooms to your diet will result in helping ght prostate, breast, and
colon cancers. They’re rich in several B vitamins and vitamin D, selenium, zinc, and copper; their
antioxidant activity is important to keeping cells, especially cardiovascular cells, healthy.
TOMATOES
©iStockphoto.com/inanavci
Red-, orange-, and tangerine-colored tomatoes are high in lycopene, one of several antioxidants
they contain. One of lycopene’s bene ts is in boosting bone density and protecting against
osteoporosis, especially in women. Fresh tomatoes have also been shown to help lower LDL (bad)
cholesterol, and their excellent antioxidants, including lycopene, make them extremely important
to heart health. Tomatoes are high in vitamin C and biotin and are a good source of vitamins A, E,
and K, potassium, copper, manganese, and ber.
ASTRAGALUS
©iStockphoto.com/afumedia
Astragalus (Astragalus membranaceus) is a hardy plant that has been used in traditional Chinese
medicine for thousands of years. According to the University of Maryland Medical Center, it may
help protect the body from diseases, such as cancer, heart disease, and diabetes. It’s an adaptogen,
meaning that it helps protect the body not only against diseases, but also against mental or
emotional stress. In China, it’s used in soups and stews and is a favorite herb for the very young
and the very old, but everyone can bene t from using it.
The antioxidants along with antibacterial and anti-in ammatory properties in astragalus support
your immune system, preventing colds, u, and upper respiratory infections; protecting the liver
and kidneys; lowering cholesterol and blood pressure and protecting the heart; and helping to
mitigate diabetes and also the negative e ects of chemotherapy.
BURDOCK
©iStockphoto.com/olenka222
Burdock (Arctium lappa) is a common plant — weed actually — that is now being cultivated for use
as a medicinal herb. If you harvest the fresh root, you can use it raw in juices or smoothies because
the taste is sweetly nutty. The fresh root may also be cooked and eaten as you would parsnips or
carrots.
Its excellent antioxidant, anti-in ammatory, and antibacterial properties give burdock root the
ability to protect against colds and u and other respiratory conditions. Its antibacterial and
antifungal sesquiterpene lactones inhibit the growth of bacteria and fungi, which helps prevent
infection. Burdock has been used to help protect against some forms of cancer, and because the
herb is a powerful immune booster, it may help your body ght o the human immunode ciency
virus (HIV). If you have HIV, its ability to cleanse the bloodstream and lymphatic system of toxins
helps your body to prevent the progression of AIDS.
CAYENNE PEPPER
©iStockphoto.com/IgorDutina
Early studies on cayenne (also referred to as hot chilé) peppers (Capsicum annuum) show that they
may prevent cancerous lung and liver tumors. Health professionals use their therapeutic
properties for easing upset stomach, ulcers, sore throat, coughs, and diarrhea. They also have the
ability to break up and move congested mucus, thus helping to speed cold and u relief.
Cayenne pepper helps the body digest food, and it heats the body, causing it to sweat, which
makes it e ective as a good detox support and addition to cleansing drinks. High in vitamin A, it
also contains vitamin E and B6 as well as iron, phosphorus, copper, and selenium.
ECHINACEA
©iStockphoto.com/ChamilleWhite
Echinacea (Echinacea purpurea) is a powerful immune booster. It works by activating the body’s own
immune cells and anti-in ammatory chemicals, which reduce cold and u symptoms.
Available in tincture and pill form, to be optimized, echinacea must be taken when your body is at
high risk of upper respiratory infection (plane travel, work stress, or exposure to people stricken
with the cold or u) or at the rst symptoms of infection. It must be taken in su cient doses and
frequently throughout the rst 24 hours so that the body can bene t from its stimulating
properties.

Cooking Basics For Dummies Cheat Sheet

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Cooking Basics For Dummies Cheat Sheet

Uploaded by

Copyright:

Available Formats

9/11/2018 How to Brew Coffee with a French Press

COOKING BASICS FOR DUMMIES CHEAT

By Marie Rama, Bryan Miller

TIPS FOR READING RECIPES BEFORE COOKING

Make sure that you can perform all the techniques.

Find out whether you need to preheat the oven.

HOW TO CUT FAT, CALORIES, AND CARBS WHEN COOKING

TIMESAVING COOKING TIPS

STAPLES FOR YOUR PANTRY, REFRIGERATOR, AND FREEZER

Canned beans (pinto, white, or black)

Cereal (hot or cold)

Chicken, beef, or vegetable broth

Cider or white vinegar

Jam, jelly, or preserves

Tomato sauce, paste, and canned tomatoes

Cheese (hard and soft)

Fresh vegetables, including leafy greens

Meat, sh, poultry, or tofu to last three to ve days

Yogurt and/or sour cream

Frozen vegetables you will actually eat

Ice cream or frozen yogurt

Meat, poultry, and/or sh to last about a week

  FOOD & DRINK  RECIPES  MEASUREMENT ABBREVIATIONS AND CONVERSIONS

MEASUREMENT ABBREVIATIONS AND

COMMON COOKING ABBREVIATIONS

a lowercase t can stand for teaspoon

an uppercase T can stand for tablespoon)

Common Abbreviations for Measurements in Cooking

Cooking Abbreviation(s) Unit of Measurement

T, TB, Tbl, Tbsp tablespoon

COMMON COOKING CONVERSION MEASUREMENTS

This table lists common conversion measurements in cooking.

Conversion Measurements in Cooking

Unit of Measurement : Equals:

Pinch or dash less than 1/8 teaspoon

2 tablespoons 1 uid ounce

1 jigger 1 1/2 uid ounces

4 tablespoons 1/4 cup

5 tablespoons plus 1 teaspoon 1/3 cup

12 tablespoons 3/4 cup

1 cup 8 uid ounces

2 cups 1 pint or 16 uid ounces

2 pints 1 quart or 32 uid ounces

HOW TO MAKE HEALTHY CHICKEN KEBABS

HEALTHY CHICKEN KEBABS (KABOBS)

Cooking time: 15 minutes

2 skinless chicken breasts, cut into bite-sized pieces

Drizzle of olive oil

Mixed spice (see the following Mixed Spice recipe)

Ground coriander (not essential)

2 cloves of garlic, chopped

4 Turn the grill (or broiler) on to full power.

5 Push the meat on the skewers, evenly spaced apart.

1/2 teaspoon nutmeg

1/2 teaspoon ginger

1/4 teaspoon cloves

LOWFAT COOKING FOR DUMMIES CHEAT

COMMON COOKING CONVERSIONS

Note: Some metric equivalents are approximate.

Celsius = (°F – 32) ÷ 5/9

Fahrenheit = (°C × 9/5) + 32

1 ounce = 28.35 grams

1 pound = 453.59 grams