Mushrooms Ebook

Mushroom Growing 4 You

This ebook from Jake White, Certified Mushroom Grower, teaches you how to grow your own mushrooms in your backyard! Since you were a kid, you have probably been told to never eat wild mushrooms But what if you had a way to grow your own wonderful-tasting mushrooms? Wouldn't that taste so much better than bland, grocery store mushrooms? Food that you grow in your own backyard tastes so much better than food from the store. Mushrooms from the store can actually be very dangerous They are as absorbent as sponges. When farmers spray pesticides all over them, they absorb every little drop. Eating store-bought mushrooms is like buying a box full of poison. Jake White can teach you how to easily grow all of the mushrooms that you want, of any kind! Learn how to grow amazing tasting mushrooms that do not have any of the bad drugs on them that store bought ones will! Read more...

Mushroom Growing 4 You Summary

Rating:

4.7 stars out of 13 votes

Contents: Ebook
Author: Jake White
Official Website: www.mushroomgrowing4you.com
Price: $37.00

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My Mushroom Growing 4 You Review

Highly Recommended

The writer has done a thorough research even about the obscure and minor details related to the subject area. And also facts weren’t just dumped, but presented in an interesting manner.

As a whole, this book contains everything you need to know about this subject. I would recommend it as a guide for beginners as well as experts and everyone in between.

Grilled mushrooms rocket on toast

We have used Swiss brown mushrooms here, but you could also use large flat field mushrooms. Basically, you are after nice big mushrooms with lots of flavour. Semi-dried tomatoes are now available from supermarkets, but in summer when tomatoes are plentiful it's great to make your own. 8 large Swiss brown mushrooms Place mushrooms on an oven tray, brush with a little oil and season to taste. Place under a hot grill about 2 minutes until just cooked. Spread Tahini & Almond Spread on toast and place 1-2 slices on each plate. Top toast with rocket and mushrooms and sprinkle with chives. Toss tomatoes with cucumbers and place to one side. Combine 1 tablespoon oil with lemon juice and drizzle around plate.

Brown Rice Pilaf with Carrots and Mushrooms

Brown rice is just as easy to cook as white rice with the added benefits of being tastier and more healthful. You can use brown rice in a basic pilaf recipe, or jazz it up as I have done here by adding carrots and mushrooms (or any other chopped vegetable) after you add the broth. ounce can broth plus xh cup water) 6 baby carrots, chopped 10 button mushrooms, sliced Heat olive oil in a medium-size saucepan or covered skillet add onion and saut over medium heat until softened. Add the pine nuts, spaghetti, and rice, and brown lightly. Stir in the broth (and water if needed). Add the carrots and mushrooms. Bring to a boil. Cover and reduce heat. Simmer until all the water has been absorbed.

Quinoa salad with slowroasted mushrooms

Quinoa is an ancient high-protein grain and is available from health food stores. Cooking quinoa in stock gives it more flavour, but you can use water instead. We have slow roasted the mushrooms here to intensify their flavour, but if you are pressed for time you could always grill them. 8 medium Swiss brown mushrooms 40 g snowpea sprouts, trimmed Meanwhile place mushrooms on an oven tray, brush lightly with oil, season to taste and roast at 150 C for 20 minutes or until just tender. Serve salad topped with mushrooms and snowpea sprouts and drizzle with a little extra oil.

Roasted venison with soft polenta mushroom sauce

Vension and mushrooms both have earthy flavours and are heavenly together. Venison is a rich meat with a wonderful coarse texture, very low in fat and a good source of iron. Because of the low fat content, it's best served rare to medium so that it's not dry. Meanwhile, heat 1 tablespoon oil in reserved frying pan, add mushrooms and stock and cook over high heat until mushrooms have wilted. Add garlic and verjuice or lemon juice and cook over medium heat until juices are reduced, then season to taste. Spoon polenta into bowls, top with spinach, broccolini, sliced venison and mushrooms.

Brown Rice Pasta with Tomato and Portobello Mushroom Sauce

Red pasta sauces are a great way to incorporate more vegetables into your diet. This recipe calls for mushrooms, but you could just as easily use bell pepper, broccoli, or asparagus. A splash of your favorite red wine will liven up the sauce. 1 7-ounce jar pitted kalamata olives, coarsely chopped 4 portobello mushroom caps, sliced and then diced 1 28-ounce can crushed tomatoes 1 6-ounce can tomato paste 1 teaspoon dried basil or to taste 1 teaspoon dried oregano or to taste Dash of crushed red pepper or to taste Salt and pepper to taste Heat olive oil in a large skillet saut the garlic and onion over medium heat until softened. Add the olives and mushrooms, stirring to mix. Add the crushed tomatoes and tomato paste. Stir in the basil, oregano, and crushed red pepper. Season with salt and pepper. Bring to a boil, and simmer, stirring frequently, for approximately 30 minutes or until ready to serve. Serve over pasta, and top with grated Parmesan.

White bean mushroom ravioli with asparagus peas

These little parcels are delicious and can be filled with a variety of purees. You could use our Mushroom P t (page 91) or the Fennel, Roasted Garlic & White Bean Puree (page 89). It is important that you serve this dish immediately, as the hot stock mixture is what heats the parcels through. 250 g large flat mushrooms, chopped Heat oil in a frying pan, add mushrooms and 60 ml (1A cup) stock or water and cook over high heat, stirring occasionally, until mushrooms wilt. Add garlic and cook until liquid is evaporated. Combine mushroom mixture, beans and lemon juice in a food processor and process until smooth, then season to taste. Cool slightly.

Braised tofu with shiitake mushrooms

270 g firm tofu, cut into 12 pieces 25 g dried shiitake mushrooms soaked in 250 ml (1 cup) hot water for 30 minutes 200 ml Vegetable Stock (page 159) light olive oil Drain mushrooms and remove stalks, reserve soaking water and add to stock. Heat a wok, add 2 teaspoons oil, green onions, ginger and garlic and stir-fry over high heat for 1 minute. Add carrot and mushrooms and stir-fry another minute. Add tofu mixture and stock, bring to the boil and simmer gently, covered, for 5 minutes. Add snowpeas and simmer, uncovered, another 3 minutes. Remove mixture from wok and keep warm.

Chicken Stirfry With Broccoli Mushrooms And Snow Peas

1 2 cup sliced mushrooms 1 2 cup snow peas In a large skillet coated with cooking spray, cook chicken breast pieces over medium heat until cooked through, about 7 to 10 minutes. Remove chicken from pan and cook broccoli, mushrooms, and snow peas in the same pan. Cook until vegetables begin to soften, about 6 to

The Top Fitness Foods to Stock Your Cabinets With Making Smart Choices Starts at the Grocery Store

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like zucchini, onions, asparagus, fresh mushrooms, spinach, broccoli, red peppers, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses. Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yeah, you heard me I said healthy saturated fats Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign...

Have You Ever Wondered

. . . about the safety of wild mushrooms Stick with exotic mushrooms from the store if you're a mushroom-lover. Telling the difference between edible and poisonous (some deadly) mushrooms takes a lot of expertise. Unless they're gathered by a trusted mushroom expert, the best advice is to avoid them. . . . if blood spots on eggs are okay Yes, they happen naturally while the egg is forming, sometimes when a blood vessel on the yolk ruptures. You can remove them.

Protein Fortified Rice lEggsl

100 grams raw mushrooms Steam the broccoli to the desired texture. I like it firm and can barely pierce it with a fork. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery and spinach. Cook on medium heat until spinach is cooked. Add rice and simmer until the soy sauce has cooked away. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Top with picante sauce. This makes a very large meal for one. Or can be split and served with a side dish.

Chunky Vegetarian Chili

2 medium celery stalks, chopped 1 green bell pepper, seeded and chopped 8 oz. mushrooms, quartered Juice of one lemon 72 tsp. dried basil Combine the TVP and boiling water in a bowl and set aside. Meanwhile, heat oil in a large stock pot add onions and saut until soft (about 3 minutes). Next, add garlic, carrots, celery, green pepper, mushrooms, lemon juice, and spices. Cook over medium heat covered for 5 minutes.

El Pantothenic Acid and Biotin

Both pantothenic acid and biotin are widespread in foods. Good sources of pantothenic acid include fortified ready-to-eat cereals, beef, poultry, mushrooms, potatoes, and tomatoes. Good sources of biotin include egg yolks, whole grains, and soybeans. Intestinal bacteria make considerable amounts of biotin. Deficiency of either vitamin is rare, and toxicity concerns are not known.

Spinach Salad With Oriental Dressing

Optional 4 ounces (125 g) water chestnuts, sliced 1 2 pound (250 g) mushrooms, sliced 1 2 pound (250 g) bean sprouts 1 11 -ounce (325 ml) can mandarin oranges 1 2 teaspoon toasted sesame seeds 1. Place the spinach in a salad bowl (combine with the water chestnuts, mushrooms, bean sprouts, and mandarin oranges, as desired).

AsianstyLe poached chicken with rice noodles

15 g dried shiitake mushrooms, soaked Meanwhile, drain shiitake mushrooms and slice thinly. Cook noodles according to directions on packet. Heat oil in a wok and stir-fry mushrooms and half the green onions for 1 minute, then add bok choy and stir-fry until just wilted. Add 250 ml (1 cup) reserved stock and heat through, then stir in half the herbs and drained noodles. Reserve remaining stock for another use.

An Easy Makeover Tuna Noodle Bake

' 2 can (10' 2- oz.) cream of mushroom soup 1 can (3 oz.) sliced mushrooms Preheat oven to 350 F. Cook noodles in salted water as directed on package. When cooked, drain and rinse. Return noodles to pot add butter or margarine. Stir in tuna, sour cream, milk, mushrooms, onion salt, salt, and pepper. Pour into a greased 2-quart casserole. Combine bread crumbs, Parmesan cheese, and melted butter. Sprinkle over casserole. Bake uncovered for thirty-five minutes. Makes six servings.

Curried Chicken Servings

5 cups raw mushroom, sliced pieces 4 tsp extra virgin olive oil In non stick saute pan, place 2 3 tsp oil and diced chicken. Cook chicken until browned and done, then add wine, chicken broth, yogurt, curry powder, and cornstarch, Stirring constantly. Heat until thick sauce forms, then simmer for 5 minutes. While chicken is cooking, in another saute pan place 2 2 tsp oil, mushrooms, bell pepper, and snow peas. Cook until mixture is tender. Place an equal amount of vegetable an 2 plates then top with equal amounts of chicken mixture. Serve.

Cheesey Scrambled Eggs

30 grams raw mushroom Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red papper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer). Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs.Just before you remove the eggs, melt in the mozzarella cheese.I eat the eggs on a bed of baby spinach and sliced cucumbers.

Beef Chop Suey Servings

2 cusp raw mushroom, sliced or pieces In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavors. Place equal amounts on two plates and serve hot

Building a Strong Sports Diet

Foods made from a combination of ingredients can create a well-balanced meal in one dish. For example, vegetable pizza topped with peppers, onions, and mushrooms is far from junk food. It offers calcium-rich dairy food (from the low-fat mozzarella) vegetables rich in potassium, beta-carotene, and vitamin C (from the tomato sauce and vegetable toppings) and carbohydrate-rich grain foods in the (preferably whole-wheat) crust. A dinner of thick-crust pizza with a foundation of carbohydrate better fits the pyramid plan than does a fried-chicken dinner that is mostly greasy protein.

Optional toasted sesame seeds nuts mandarin orange sections pineapple chunks

First add vegetables that take the longest to cook (carrots, cauliflower, broccoli) a few minutes later, add the remaining veggies (mushrooms, bean sprouts, cabbage, spinach). Rather than stir constantly (as the name would imply), wait about 30 seconds between each stirring so the pan can regain its heat. Adjust the heat to prevent scorching.

Vegetables and Fruits

To get the most micronutrients from fruits, eat them in their fresh, raw state. Some vegetables are healthier if thoroughly cooked, whereas others are much healthier if eaten raw. Levels of oxalic acid, a substance present in spinach and other greens that can block absorption of calcium and iron,23 are reduced by cooking. Also, natural toxins found in cabbages, cauliflower, and mushrooms are heat labile and destroyed by cooking. Mushrooms, beets and beet greens, spinach, cabbage, broccoli, cauliflower, brussel sprouts, peas, beans, and eggplant are all healthier if cooked. On the other hand, most other vegetables, including onions and garlic, are more nutritious when consumed raw.

Recipe best made just before serving

This delicious frittata is very versatile. It's great to take on picnics or you can cut it into small squares and serve it topped with braised onions as an appetiser. Any leftovers can be packed and taken to work for lunch and it can even be eaten as a breakfast dish with roasted tomatoes and mushrooms. Taste the frittata mixture before you bake it to make sure it is well seasoned.

Thai and Vietnamese Cuisine

Vegetables and fruits add flavor, nutrients, and interest to Thai salads, soups, and mixed dishes. Look for dishes made with less familiar fruits and vegetables such as bamboo shoots, banana blossoms, bananas, bitter melons, green mangoes, pomelos, or straw mushrooms, as well as the familiar cucumbers, bean sprouts, eggplant, green peppers, or snow peas. Thai restaurants are unique for Asian cuisine because you can order a salad (Often the salad is cooked.)

Dried Cherry Scones Wild Flower Honey and Yogurt Sauce Shirred Egg Whites Grilled Eggplant Zucchini a

Breakfast is a wonderful time for a buffet. It is a time-saver for guests as well as a way of providing variety for the most important meal of the day. Consider a buffet with platters of sliced fresh fruits, Dried-Cherry Scones, Potato Pancakes with Spiced Pear Sauce, Banana-Stuffed French Toast, Shirred Vegetable Frittata, Granola Yogurt Parfaits, Spinach Salad with Egg Whites, Tomatoes and Crisp Mushroom with Orange Vinaigrette or Peach Chimichangas, and Minted Fruit Salad. Napoleon of Grilled Vegetables, Wild Mushrooms, and Goat Cheese with Roasted-Pepper Sauce

Marinated lamb with corn zucchini polenta fritters

If you want to eat lamb when you are detoxing, then we suggest that you only eat organic lamb that has been trimmed of all fat and have it just once a week. These gorgeous fritters are ideal served as a breakfast or brunch dish with grilled mushrooms and roasted tomatoes, or serve them with smoked salmon and a handful of baby salad leaves.

Mediterranean prawn mussel soup with herb polenta

Mushroom & chickpea soup with eggplant puree 500 g Swiss brown mushrooms, coarsely chopped Heat oil in a large saucepan and cook leeks over low heat until soft, adding a little stock if leeks are sticking to pan. Add stock, bring to the boil, then add mushrooms and simmer, uncovered, over medium heat for 10 minutes. Add chickpeas and simmer another 10 minutes, then stir in silverbeet, cook until just wilted and season to taste.

Tropical breakfast juice

Blaue Frucht

JAN Breakfast is an important meal for me and I like to eat a combination of protein and carbohydrates because I find that mixture takes me through the morning well. Eating out for breakfast is a favourite weekend treat for my partner Gavin and I, and I usually order poached eggs, mushrooms and spinach or bok choy when detoxing. I'll also ask for a fresh vegetable juice and drink peppermint tea instead of coffee or regular tea. If you are having breakfast out, try your best to choose dishes that are within our guidelines. Some good choices are muesli with soy milk and fruit, poached eggs with mushrooms and spinach, fruit salad with soy yoghurt or a soy and fruit smoothie.

Lamb cutlets with white bean cauliflower puree

White beans are very nutritious, great carriers of flavour and form a smooth creamy puree when processed. You can add all sorts of flavours to the puree, including cooked mushrooms or roasted garlic or braised fennel. Here, we add some roasted cauliflower to team with lamb cutlets. You could also use the puree as a dip with our Spiced Bran Crackers (page 35).

Vegetable tofu rice paper rolls with dipping sauce

20 g dried shiitake mushrooms 25 g rice vermicelli noodles 1 tbsp coriander leaves 1 tbsp fresh Thai basil or basil leaves To make Filling, cut tofu into thin strips. Place mushrooms in a bowl, cover with 250 ml (1 cup) hot water and stand for 30 minutes, then strain through a fine sieve. Squeeze mushrooms to remove excess water. Remove and discard stems, then cut mushroom caps into 2 mm-thick slices. Cook rice noodles according to directions on packet, then chop coarsely. Combine mushrooms, noodles and remaining ingredients, toss well and season to taste.

Carbohydrate Intolerance

There is a range of clinical disorders in which sugar digestion or absorption is disturbed and gives rise to sugar intolerance, creating symptoms by the undigested or unabsorbed sugar and causing water to enter the intestine, which activates peristalsis and induces passage of frequent fluid stools. The undigested carbohydrate can also enter the colon and become fermented into diarrheic agents. The disorders are usually classified as (a) congenital or (b) secondary to some other disease, to impaired digestion of disaccharides, or to impaired absorption of the monosaccharides. The congenital deficiencies, although relatively rare, are life threatening examples are sucrase-maltase deficiency (watery diarrhea after ingesting sucrose-containing foods), alactasia (absence of lactase, diarrhea from ingestion of milk), glucose-galactose malabsorption (diarrhea from ingestion of glucose, galactose, or lactose), and the very rare trehalase deficiency (intolerance to trehalose in mushrooms)....

Interactions with other nutrients and drugs

Biloba, garlic, and saw palmetto add to the effects of agents that may also affect blood pressure, such as eucalyptol, eucalyptus oil, flaxseed flaxseed oil, garlic, ginger, and ginkgo, among others and enhance lower blood sugar properties of aloe vera, American ginseng, bilberry, bitter melon, maitake mushroom, marshmallow, milk thistle, Panax ginseng, rosemary, shark cartilage, and Siberian ginseng, among others.38 Omega-3 fatty acids can increase LDL cholesterol concentrations and may work against the potential LDL-lowering properties of agents like barley, garlic, guggul, psyllium, soy, or sweet almond.38

Micronutrients and postpartum depression Iron

Riboflavin is important in the formation of key enzymes necessary for energy production via the citric acid cycle electron transport chain. Based upon this role, adequate riboflavin intake during pregnancy and the postpartum period could be beneficial to maternal energy level and mood. Milk is the best source of riboflavin in the North American diet 79 , with liver, red meat, poultry, fish, whole grains and enriched breads and cereals, asparagus, broccoli, mushrooms, and green leafy vegetables identified as other excellent sources. During the postpartum period, riboflavin needs are similar to those prior to pregnancy 1.1 mg day 79 . The riboflavin requirement for breastfeeding women is 1.6 mg day, greater than that for pregnant women.

Aromatic Vegetables

The shallot is a cluster of brown-skinned bulbets similar to garlic. It is somewhere between garlic and onion in both size and flavor but is milder and more delicate than either. One thinks of shallots with wine cookery and with mushrooms in a marvelous stuffing called duxelles, but they are useful to build flavor in a wide variety of dishes.

Chicken Kabob Servings

6 cups raw mushroom, sliced 2 tbsp vinegar, apple cider Combine oil, broth, vinegar, basil, oregano, and garlic in baking dish to create a marinade. Prepare eight skewer kabobs, on each skewer place chicken, bell pepper, broccoli, mushroom, and tomato repeating the process until all the ingredients have been placed on each skewer. Place skewers in marinade and brush to cover. Tightly seal with foil and bake in preheated 350 degree oven for 20 minutes, remove foil and continue baking 10-15 more minutes. Place on 2 dinner plates and serve.

The Sneaky Gourmet Fifteen Ways to Disguise Vegetables

Toss on sliced mushrooms and chopped broccoli before spreading on the cheese. 5. Make vegetable lasagna. You can stick with a single vegetable such as spinach (see the Spinach Lasagna recipe in Chapter 19) or mix in a variety of chopped, cooked vegetables such as zucchini, cauliflower, broccoli, carrots, mushrooms, green beans, and so on. 12. Make chicken-vegetable kabobs. Alternate chunks of grilled chicken, peppers, tomatoes, onions, zucchini, and mushrooms on metal skewers. Set up a variety of dips that your kids can have fun experimenting with, such as barbecue sauce, honey mustard sauce, sweet and sour sauce, and low-fat salad dressings. Of course, maybe you'll get lucky and your kids will simply like the original marinade.

Protein Omeletj

2 oz. deli-style turkey breast, sliced 1 2 cup sliced mushrooms and onions 1 slice whole-grain bread In a non-stick skillet coated with cooking spray, make an omelet with egg and egg whites and fill omelet with turkey, mushrooms, and onions. Serve omelet with 1 slice of whole wheat toast and melon balls.

Veggie Omelet

Mushrooms and onions to taste 1 slice whole-grain wheat toast In a non-stick skillet coated with cooking spray, make an egg omelet with 2 whole eggs plus 2 egg whites, sauteed mushrooms, and onions, and serve with 1 slice of whole-grain wheat toast topped with 1 Tbsp. of all-fruit preserves.

Bouillabaisse

2 cups sliced mushrooms 1 tsp. dried thyme In a large frying pan, over medium-high flame, saut onion, garlic, celery and olive oil until tender (approximately 10 minutes). In a separate large pot, pour in water, chopped tomatoes with liquid, mushrooms, thyme, bay leaves, and the onion celery garlic mixture bring to a boil. Stir in crab, bay scallops, and peeled shrimp bring to another boil, reduce heat and simmer for 10-15 minutes. Stir in chopped parsley.

East Asian Food

Different regions of China have distinct tastes in food. Shang-hainese cooking is known for its spicy chili flavoring and trademark red-colored meats. The Cantonese and Chaozhao regions are known for cooked meats and vegetables and in the Beijing, Mandarin, and Shandong regions steamed bread and noodles are used as staples instead of rice. The most prized food staples in China are rice and wheat, though yams, taros, and potatoes are eaten when rice and wheat are not available. Chinese vegetables are mostly imported from Central Asia, including cucumbers, coriander, peas, sesame, onions, grapes and pomegranates, tomatoes, maize, sweet potatoes, peanuts, mushrooms, and daikon (radish). Preserved foods are popular, including pickled foods, fermented vegetables, and smoked and salted meats. Other well-known seasonings that are used include salted black beans (douchi), sweet and salty sauce, garlic, oyster sauce, soy sauce, black fungus, chilies, hoisin sauce, ginger, sesame seeds,...

Introduction

Food is taken partially from nature and is partially obtained by agricultural practices. In industrial countries, most of the food is provided through agriculture. Still, however, considerable amounts of food may come from natural sources. For instance, in the United States, an estimated 4.3 million metric tons of wild plants and animals are annually harvested.1 Fish represent 80 of this harvest and the remainder consists of game, mammals and birds, nuts and berries.1 In Europe, fish, wild fruits, and mushrooms augment the diet.

Diet Cancer

Burned or darkly browned foods, such as heavily roasted or barbecued meats Nitrites and nitrates (food preservatives used to give processed meats a pink color) Pesticides and other agrochemicals Regular heavy alcohol intake Processed meats (such as sausages, luncheon meats, smoked, pickled, or salt-cured meats) Rancid (oxidized) fats, such as fat used repeatedly for deep-fatfrying Old, mouldy foods particularly potatoes, peanuts, mushrooms, sprouts Artificial food dyes Heavily chlorinated drinking water

Top Choices

Dark, colorful vegetables usually have more nutritional value than paler ones. If you are struggling to improve your diet, boost your intake of colorful broccoli, spinach, peppers, tomatoes, carrots, and winter squash. They are more nutrient dense than pale lettuces, cucumbers, zucchini, mushrooms, and celery. (In no way are these pale vegetables bad for you the colorful ones just offer more vitamins and minerals.) Here's the scoop on a few of the top vegetable choices. Mushrooms

Italian Food

Pasta with meatless marinara sauce Pasta primavera (not creamy) Pasta with red and white clam sauce Pasta with marsala *Chicken breast with red sauce *Chicken cacciatore *Shrimp, chicken, or veal in wine sauce Chicken or veal piccatta Chicken or veal scaloppini Pizza with fresh vegetable toppings *Lightly marinated mushrooms Fresh Italian bread *Fresh fruit or sorbet Italian ices

Cytotoxic Testing

Cytotoxic tests are used to determine allergies to more than 250 food items and chemical substances. The majority of people are allergic to 28 or more of the items tested, with dairy products constituting the highest rate of food intolerances. The second-highest are chocolate and cola, followed by corn and citrus fruits. The actual process of cytotoxic testing entails a study of the interaction of your white blood cells with powdered extracts of specific foods, such as milk, onions, garlic, beef, mushrooms, and sugar. When microscopically examined in the laboratory, the white cells clump together if you are allergic to the food being tested. As far as I know, these tests have an accuracy rate ranging between 75 and 80 percent far higher than others in which allergies are tested by scratching the skin to place a tiny amount of each suspected allergen underneath.

Chromium Cr

Although still only containing nanograms to micrograms of vanadium, breakfast cereals, canned fruit juices, fish sticks, shellfish, vegetables (especially mushrooms, parsley, and spinach), sweets, wine, and beer are good sources. A dietary requirement for vanadium has yet to be established, but 10 to 25 micrograms of vanadium per day may be appropriate.

Natural Resources

Currently, in many industrialized countries, hunting for food largely has evaded the threat of extinction to mammals and birds, although substantial negative effects of hunting on several species of migratory birds have been noted in Europe.1 Gathering plants and mushrooms in industrial countries also has a limited effect on biodiversity.2

Vitamin B

Vitamin B12 is found in milk, eggs, and meat due to the action of bacteria in the gastrointestinal tract of the animal. The bacteria in the large bowel of humans can also manufacture vitamin B12. However, the vitamin B12 cannot be absorbed because its synthesis occurs past the ileum, the site of B12 absorption. Some vegetarians have the notion that vitamin B12 is present in a variety of plant foods such as fermented soy products (miso and tempeh), shiitake mushrooms, and algae (spirulina and nori). While these products are often sold in health food stores as excellent sources of B12 and are widely used by the macrobiotic community, they actually contain little, if any, vitamin B12.115,135 Instead, they contain analogs of B12 that are not active and may actually block the absorption of true vitamin B12 when its intake is low.

Riboflavin Vitamin B

Niacin is found well distributed throughout most foods. Brewer's yeast and most fish, pork, beef, poultry, mushrooms, and potatoes offer higher niacin content (Table 9.5). Niacin in foods appears to be stable in most forms of cooking and storage while some losses may occur during the boiling of foods as well as during the thaw drip. In these cases some niacin can dissolve into the water that eventually is drained from the food. Both nicotinamide or nicotinic acid can be used in formulating nutrition supplements, however nicotinamide is the form typically used as well as in food fortification.

Sneaky serving sizes

Processed food manufacturers are another source of confusion with regard to serving size. They all want to convince you their food is low in calories (and sodium and cholesterol and all the other hot buttons), so they frequently print numbers on the package based on an unrealistically small serving. Get used to looking carefully at the Servings per container line along with the calories. For example, I have in my hand a can of Campbell's Cream of Mushroom soup. For time immemorial, or at least since can openers were discovered by the Assyrians, people have been popping the tops off these little red and white food modules and dumping them into a saucepan along with a can of water. Warm and tasty, but hardly low-cal, you think. But a glance at the can reveals the startling claim

Protein

Mushrooms are protein-dominant, but are not very concentrated, thus they create few obstructions. Mushrooms are a fungus, not a true Sunfood. They should be eaten in moderation. Many wild mushrooms are toxic, and some are even deadly. Wild mushrooms should be avoided unless one is highly skilled in their identification.

Classic Tofu Stir Fry

Over medium-high heat, lightly coat a wok or large frying pan with cooking spray. Add tofu, garlic and ginger and cook, stirring, until tofu is slightly browned. Add mushrooms and onions and cook, stirring, until lightly browned. 1 tsp. ginger, finely minced 4-6 shiitake mushrooms, sliced 1 medium onion, chopped

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