Low Fat Low Sugar DietsAuthor's introductionWhy the low sugar, low fat lifestyle is easy What is a healthy balanced diet? Starchy foods - the basis of the diet Plenty of fresh fruit and vegetables Health is also dependent on exercise Maintain a healthy body weight Food Supplements pros and cons Carbohydrates, Fats and Protein Vitamins, Minerals and Trace Elements Eat whole grain cereals, not highly refined flour Further tips for a healthy lifestyle How preserving affects nutrients Getting Started - Changing your diet Equipment for pressure cooking Food mixers, food processors, grain mill Ready meals, takeaways and cook/chill Entertaining and special occasions Picnics and children's party ideas Diets for life stages - Pregnancy Feeding Baby- breast or bottle The Main Starch Grains: Wheat, Oats, Barley, Rye, Maize The main starch grains: rice, millet and sorghum Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam Sesame, pumpkin, sunflower seeds Starchy fruit: breadfruit, banana-plantain, water chestnut Oils and fats: butter, olives, olive oil Recipes for low-fat and low-sugar cookery Rice with a hot vegetable sauce Stuffed vine or cabbage leaves Chestnuts with brussels sprouts Chicken soup - pressure cooker Vegetable spaghetti bolognaise Low-fat yogurt sauces and dips Spicy broad bean and pine kernel salad
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Sprouting seedsSprouting seeds improves the nutritional value of the food and provides fresh green food all year round. The amounts of vitamins A and C are increased and the digestibility of the seed improved.You should not use seeds intended for use as garden or agricultural seed, as these have often been treated with fungicides. Place the seeds to be sprouted in a large glass jar and soak the seeds in six times their volume of cold water overnight. Cover the top of the jar with a muslin cloth to act as a strainer and drain the seeds. Now rinse the seeds through the muslin several times and drain the seeds again. Shake the seeds to spread them out and place the jar of seeds in a well ventilated warm dark place, still with the muslin cover in place. Rinse the seeds again in fresh water three times a day or more, leaving them drained each time. It takes three to five days for the sprouts to grow to their best size, but this is a matter of taste. If the seeds are grown for too long, or too much light is allowed, they may become bitter. The well rinsed sprouts can be kept in the refrigerator for a couple of days if necessary. Sprouted seeds can be used in salads, coleslaws, for sandwich filling, soups and stews. Warning: Sorghum sprouts should not be used, they are very poisonous.
Suitable seed for sprouting include mung beans, dried peas, whole lentils, brassica seed, raddish seed, wheat grain, fenugreek and alfalfa.
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