Posted on Leave a comment

Harvest & Cook

Harvesting has been slow but sure. So, we decided to cook up what we had since it was ripe and ready. We had one sole bean pod that was ready to harvest. Although there are a few more on the plant. And we harvested a few leaves from our kitchen parsley plant leaving some leaves to continue the growth process. We encrusted the chicken with the kitchen garden fresh parsley and garnished a salad with cooked garden fresh beans from the outside garden. We finished this meal off with an Organic lemon squeezed into a cup of water. We are looking forward to the harvest increasing so we can cook fuller meals with more garden vegetables, fruits, herbs and beans included. Stay tuned for what we cook up next.

We are so curious. What are your favorite recipes? We know a couple of you out there with kitchen gardens with edible vegetables and flowers. What have you been cooking up? Send us an email with photos. We love photos as you can tell. We hope you do too. What should we cook up next? Did you know that you can make the same fresh squeezed Organic Lemon drink also for under $2? How much do you spend on soft drinks?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

Posted on Leave a comment

Raw vs. Cooked

cooked vegetables shidonna raven garden and cook

While the plants grow in the garden, most of us are simply wondering when we can eat the fruits of all this labor, which brings us right to the point of eating, preparing and cooking. Some people claim that eating food raw is more beneficial to one’s health. The facts simply do not bear this out. What the facts do support is that both raw and cooked foods are both beneficial to one’s diet. In my journey I have discovered other foods more beneficial than others to my body’s particular needs. Our guess is that you might find the same is true for you: one size or food does not fit all. So, we went to healthline.com for some more details.

Cooking May Destroy Enzymes in Food

When you consume a food, digestive enzymes in your body help break it down into molecules that can be absorbed. Enzymes are heat sensitive and deactivate easily when exposed to high temperatures. In fact, nearly all enzymes are deactivated at temperatures over 117°F. However, the human body produces the enzymes necessary to digest food. And the body absorbs and re-secretes some enzymes, making it unlikely that digesting food will lead to an enzyme deficiency.

Some Water-Soluble Vitamins Are Lost in the Cooking Process

Some nutrients are easily deactivated or can leach out of food during the cooking process. Water-soluble vitamins, such as vitamin C and the B vitamins, are particularly susceptible to being lost during cooking.

In fact, boiling vegetables may reduce the content of water-soluble vitamins by as much as 50–60% . Boiling results in the greatest loss of nutrients, while other cooking methods more effectively preserve the nutrient content of food. Steaming, roasting and stir-frying are some of the best methods of cooking vegetables when it comes to retaining nutrients. Also, the length of time that a food is exposed to heat affects its nutrient content. The longer a food is cooked, the greater the loss of nutrients.

Cooked Food May Be Easier to Chew and Digest

Chewing is an important first step in the digestive process. The act of chewing breaks down large pieces of food into small particles that can be digested. It requires significantly more energy and effort to properly chew raw foods than cooked ones.

The process of cooking food breaks down some of its fibers and plant cell walls, making it easier for the body to digest and absorb the nutrients. Properly cooking grains and legumes not only improves their digestibility, but it also reduces the number of anti-nutrients they contain. Anti-nutrients are compounds that inhibit the body’s ability to absorb nutrients in plant foods. The digestibility of a food is important because your body can only receive a food’s health benefits if it’s able to absorb the nutrients.

Cooking Increases the Antioxidant Capacity of Some Vegetables

Studies have shown that cooking vegetables increases the availability of antioxidants like beta-carotene and lutein. Antioxidants are important because they protect the body from harmful molecules called free radicals. A diet rich in antioxidants is associated with a lower risk of chronic disease.

Cooking Kills off Harmful Bacteria and Microorganisms

It’s better to eat certain foods cooked, as raw versions may contain harmful bacteria. Cooking food (at temperatures over 140°F, for most foods) effectively kills bacteria that may cause food-borne illness. On the contrary, fruits and vegetables are generally safe to consume raw, as long as they have not been contaminated. Spinach, lettuce, tomatoes and raw sprouts are some of the fruits and vegetables most frequently contaminated by bacteria. Raw meat, fish, eggs and dairy often contain bacteria that can make you sick.

Foods That Are Healthier Raw

  • Broccoli
  • Cabbage
  • Onions
  • Garlic

Foods That Are Healthier Cooked

  • Asparagus
  • Mushrooms
  • Spinach
  • Tomatoes
  • Carrots
  • Potatoes
  • Legumes
  • Meat, fish and poultry

We found that our research dispelled many myths we held. What did you learn? Are you a cook or a chef, what’s your opinion? Did you discover anything new or surprising in this article? How can what you learned improve the way you cook and prepare food and consequently your health? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing.

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.