Health, mind, and food
4 tazas semillas de sésamo
1/4 taza aceite
Calentar el horno a 180º. Distribuir las semillas en una bandeja y hornearlas entre 3 y 10′ minutos revolviendo a menudo o hasta que empiecen a desarrollar su fragancia. No tostarlas. Ponerlas luego en un recipiente y triturarlas incorporando poco a poco el aceite hasta conseguir una pasta lisa. Añadir más aceite del indicado si es preciso.
El tahini se conserva bien en la nevera, tapado, hasta tres meses.
Ingredients for Chawanmushi
(serves 2)
– Egg Mixture –
1 Large Egg
170ml Water (0.719 u.s. cup)
1/2 tsp Granulated Bonito Dashi
1/2 tsp Sake
1/2 tsp Usukuchi Soy Sauce (saltier and lighter in color than koikuchi)
1/4 tsp Salt
– Fillings –
50g Chicken Meat (1.76oz)
2 Shrimps
2 Shiitake Mushrooms
4 slices of Kamaboko – fish minced and steamed
4 Ginnan – Ginkgo Seeds
Mitsuba – Japanese Wild Parsley
Sake & Usukuchi Soy Sauce for Seasoning
* A lid wrapped with kitchen towel prevents water drops from falling into the cups.
About Music
Frederic Chopin – Valse in D-flat major “Minute Waltz” – Op. 64 No. 1
Play by Muriel Nguyen Xuan, recording by Stephane Magnenat
De Wikipedia, la enciclopedia libre
El tempura o tenpura (てんぷら o 天羅, tenpura?) (la pronunciación japonesa actual suele ser tempúra) se refiere a la fritura rápida japonesa, en especial a los mariscos y vegetales . Cada trozo de comida debe tener el tamaño de un bocado y se fríe en el aceite muy caliente tan solo entre dos y tres minutos. En restaurantes elegantes, se utiliza aceite de sésamo o una mezcla de este aceite con otros. Antes de llevarse el trozo a la boca se sumerge en una salsa a base de soja que contiene una pequeña porción de wasabi (salsa verde japonesa a base de rábano picante). El origen de la palabra tempura es latino. Los misioneros jesuitas españoles y portugueses, particularmente activos en el ken de Nagasaki durante los siglos XVI y XVII, introdujeron la costumbre de tomar pescados y verdura en los tiempos de “vigilia”, llamados en latín – idioma que hasta mediados del siglo XX fue el usado para los oficios religiosos católicos en todo el mundo– tempora ad quadragesimæ ( = tiempos hacia la cuaresma) del año litúrgico católico. A pesar de la expulsión de los misioneros y de todos los extranjeros de Japón, persistió la costumbre y la denominación.
Sin embargo algunos chefs japoneses remontan el origen del tempura a la llegada de Marco Polo a China, según esta opinión (hoy dificilmente certificable aunque vale mencionarla) hasta entonces los alimentos fritos (no salteados) eran infrecuentes en la cocina china y nipona porque el aceite comestible era muy costoso, la preparación de frituras rápidas merced al uso de determinados alimentos y cortes facilitó el origen del conjunto de platos hoy conocido como tempura.
En efecto, tal cual se indica al inicio del presente artículo los alimentos fritos que componen un tempura lo son brevemente, a lo sumo durante tres minutos, el aceite nunca se debe quemar y los alimentos aunque sumergidos integramente en el aceite apenas obtienen un dorado superficial, una vez quitados del wok o recipiente en que se frien no deben estar aceitosos; otra característica básica es que los alimentos a “tempurar” deben ser frescos.
En cuanto a las carnes que se preparan de este modo, casi siempre son las denominadas “carnes blancas”: de aves, pescados, mariscos ó bocados de surimi (“kanikama”).
Por ejemplo: del pollo se suelen utilizar las pechugas maceradas momentos antes de su fritura en una mezcla de salsa de soja, jengibre y azúcar, luego de maceradas, las pechugas se cortan a bisel en bocados (el requisito de que los alimentos del tempura sean cortados en bocados, es decir que entren fácilemente en la boca obedece a que tradicionalmente se llevan a la boca con los palillos, no se usan otros cubiertos con los que se pueda cortar la comida mientras se está sentado a la mesa).
En el caso de crustáceos como el langostino, estos se “pelan” (se les quitan las partes duras) aunque en lo posible se les dejan las colas; los langostinos, camarones y artrópodos afines deben ser limpiados por fuera y por dentro, la limpieza interna consiste en una especie de esviceración: con un palillo (por ejemplo un mondadientes) se les extrae la “tripa” que se ubica en la espalda o dorso, luego el langostino (o animal semejante) se corta en muescas por su parte ventral, esto para evitar que se contraiga o “cierre” durante la fritura, o, si no, se secciona en un estilo llamado “mariposa” (un sencillo corte longitudinal en la “panza” del langostino y luego la apertura “en dos” de éste), luego, antes de freir, se macera durante unos minutos en una mezcla de sake y sal marina, de otro modo pueden ser previamente lévemente rebozados en una mezcla de agua muy fría, harina no leudada y huevo (en especial la yema del huevo).
En cuanto a los vegetales a “tempurizar” se utiliza practicamente cualquier vegetal comestible de dimensiones y consistencia adecuadas (por ejemplo: morrón, cebolla, rábano, berenjena, esparrago, remolacha, zanahoria, chaucha, coliflor, brecol o brócoli, batata, diversas especies de setas etc.). La cuestión es que estos vegetales también sean cortados en bocados y se les quiten las durezas (por ejemplo: fibras, cáscaras), en el caso de morrones, brocolis (o brecoles), coliflores se hacen cortes estilo “abanico”, en el caso de zanahorias se las suele cortar longitudinalmente en finos bastoncillos, los alimentos como las chauchas y los esparragos son cortados en el estilo sengueri: segmentos biselados que recuerdan a los segmentos del bambú (planta también utilizada en la preparación de tempura). Estos vegetales se pueden freir directamente o pueden se pasados previamente por harina o en la mezcla de harina, agua fría y yema. Es muy importante el modo de freir la tempura. El aceite debe de estar a 168 grados. ¿Y cómo saberlo? Antes de empezar a freir debemos esparcir un poco de masa de tempura en el aceite, si las gotas de esta bajan al fondo de la olla y suben a la superficie en 1 segundo, la temperatura es correcta. Eso es importante para que la cobertura de los ingredientes que vayamos a tempurizar sea blanca y no amarilla.
Una vez fritos los alimentos según el modo tempura, se puede “remojar” los bocados en diversas salsas, suelen ser apreciadas las salsas agridulces como la preparada con tres cucharadas de jugo de tomate, especias (en especial pimentón dulce), tres cucharadas de azúcar, una cucharada de salsa de soja. En tal tipo de salsa se remoja cada bocado inmediatamente antes de ingerirlo, no es aconsejable verter tal tipo de salsa sobre los platos con tempura ya que se produce una mezcla de sabores que quita “gracia” al sabor específico de cada ingrediente.
Los japoneses son muy cuidadosos en cuanto a la presentación de los alimentos, estos deben hacer combinaciones cromáticas atractivas con sus ingredientes (por ejemplo el rojo de los morrones, el blanco-dorado de las cebollas y el verde del brecol), también se debe tener en cuenta una tradición japonesa: evitar disponer los objetos (en este caso los alimentos en los platos) de a cuatro ya que los japoneses tradicionalistas consideran al cuatro como un número que atrae desgracias.
Top 10 Vegetables Highest in Calcium
#1: Collard Greens (Cooked)
| Calcium per 100g serving | Calcium in 1 Cup Chopped |
| 210mg | 357mg |
| 21% DV | 36% DV |
Click to see complete nutrition facts || More about Collard Greens
#2: Kale (Raw)
| Calcium per 100g serving | Calcium in 1 Cup |
| 205mg | 137mg |
| 21% DV | 14% DV |
Click to see complete nutrition facts || More about Kale
#3: Turnip Greens
| Calcium per 100g serving | Calcium in 1 Cup Chopped |
| 190mg | 105mg |
| 19% DV | 10% DV |
Click to see complete nutrition facts
#4: Garlic
| Calcium per 100g serving | Calcium in 1 Cup | Calcium in 1 Clove |
| 181mg | 246mg | 5mg |
| 18% DV | 25% DV | 1% DV |
Click to see complete nutrition facts || More about Garlic
#5: Arugula (Rocket)
| Calcium per 100g serving | Calcium in 1 Cup |
| 160mg | 32mg |
| 16% DV | 4% DV |
Click to see complete nutrition facts
#6: Broccoli Rabe (Rapini)
| Calcium per 100g serving | Calcium in 1 Bunch Cooked (437 grams) |
| 118mg | 516mg |
| 12% DV | 52% DV |
Click to see complete nutrition facts || More about Broccoli Rabe (Rapini)
#7: Mustard Greens
| Calcium per 100g serving | Calcium in 1 Cup Chopped |
| 101mg | 152mg |
| 10% DV | 15% DV |
Click to see complete nutrition facts || More about Mustard Greens
#8: Sun Dried Tomatoes
| Calcium per 100g serving | Calcium in 1 Cup |
| 110mg | 59mg |
| 11% DV | 6% DV |
Click to see complete nutrition facts
#9: Spinach (Raw)
| Calcium per 100g serving | Calcium in 1 Cup |
| 99mg | 30mg |
| 10% DV | 3% DV |
Click to see complete nutrition facts || More about Spinach
#10: Okra
| Calcium per 100g serving | Calcium in 1 Cup Sliced |
| 96mg | 177mg |
| 10% DV | 18% DV |
Click to see complete nutrition facts || More about Okra
All rapidly growing and healing people use substantial amounts of calcium, which the body will attempt to extract from the bones if dietary sources are not adequate. Milk may be a contributing factor in the development of many allergic and autoimmune disorders.
The MOST critical time for formation of the calcium matrix of bone which is specific for women is from about 2 years before the menses starts to about 5 years after, approximately age 9-16. Women also lose calcium from the bone easily, due to metabolic and hormonal shifts, both during pregnancy and during and after menopause. Protect women you care about by providing enough calcium in food and supplements at these times.
You must have vitamin D from supplements or sunshine to absorb dietary calcium. Daily, one half hour of sun on normally oily skin provides sufficient vitamin D precursor.
Calcium is more poorly absorbed by folks eating a high protein diet, or high phosphorus foods (such as soda pop and milk). Calcium also is not well absorbed from sesame seeds unless they are ground or pulverized. A recent study(1) compared the absorption of calcium from kale with the absorption from milk revealing absorption of calcium from kale was 40.9%, compared with 32.1% from milk.
One cup of cow’s milk contains approximately 300 mg of calcium. In the USA, the recommended daily allowance (RDA) ranges from 800 milligrams to 1200 mg for pregnant or lactating women. Research with pregnant and lactating women in rural African communities has shown that they maintain good bones on a much lower intake, less than 400 milligrams per day. These women get plenty of sunshine, use highly bio-available sources and their diets do not contain excessive phosphorus or protein.
USDA nutrition references report the approximate calcium content in milligrams per 8 oz (1 cup) for many foods.
Specialty foods
Carrot juice, fresh 57
Fish, canned salmon eaten with bones 440
Fish, canned sardines or mackerel eaten with bones 569
Molasses, black strap 2820, 176.2 per tablespoon
Molasses, unsulphured 672, 42 per tablespoon
Sesame butter (unhulled sesame seeds) 1022, 63.9 per tablespoon
Sesame butter/ tahini from hulled or decorticated seeds 315.2, 19.7 per tablespoon
Soy beverage, unfortified 9.8
Soy beverage, calcium-fortified variable, check nutrition information; approx 200
Tofu, firm, prepared with calcium 1721
Tofu, regular, prepared with nigari, 260
Vegetarian support nutritional yeast, variable, check nutrition information
Dark green leafy vegetables Many dark green leafy vegetables have relatively high calcium concentrations. The calcium in spinach is however, somewhat poorly absorbed, probably because of the high concentration of oxalate. The study revealed that kale, a low-oxalate vegetable, is a good source of bio-available calcium. Kale is a member of the same family that includes broccoli, turnip greens, collard greens and mustard greens. These low-oxalate, calcium-rich vegetables are therefore also likely to be better sources of available calcium
cooked turnip greens 450
cooked bok choy 330
cooked collards 300
cooked spinach 250
cooked kale 200
parsley 200
cooked mustard greens 180
dandelion greens 150
romaine lettuce 40
head lettuce 10
Sprouts
soy 50
mung 35
alfalfa 25
Sea vegetables (seaweed)(dried powdered form)
nori 1,200
kombu 2,100
wakame 3,500
agar-agar 1,000, 62.5 per tablespoon
Beans and Peas (cooked, ready to eat)
navy beans 140
soybeans 130
pinto beans 100
garbanzo beans 95
lima, black beans 60
lentils 50
split peas 20
Grains
tapioca (dried) 300
brown rice, cooked 20
quinoa, cooked 80
corn meal, whole grain 50
rye flour, dark 40
oats 40
tortillas, corn, calcium fortified (2) 120
tortillas, flour or unfortified (2) 23
whole wheat flour 50
Seafood
raw oysters 240
shrimp 300
salmon with bones 490
mackerel with bones 600
sardines with bones 1,000
Seeds
almonds 750
hazelnuts (filbert) 450
walnuts 280
sesame seeds (whole, unhulled) 2,100
sunflower seeds 260
The following herbs contain variable amounts of calcium:
borage, lamb’s quarter, wild lettuce, nettles, burdock, yellow dock
.
Calcium Supplementation:
If you do not consistently get enough calcium from the food alone, consider using a calcium supplement. Take calcium supplements with meals, preferably in powder forms, for best absorption. Take enough calcium to make up the difference you are receiving from your diet and the following table, depending on your age group.
infants 600 mg/day.
children (up to 10 years old) 800 mg/day
teens 1200 mg/day
adults (to age 35) 1200 mg/day
adults (35-50) 1000 mg/day
post-menopausal women 1500 mg/day
The sources of calcium supplements include:
calcium asparginate, anhydrous highest amount of absorbable calcium per pill and does not require magnesium supplementation as the other supplements do.
calcium carbonate (Tums): highest amount of calcium per pill but may cause intestinal gas and/or constipation, and is poorly absorbed
calcium citrate: less calcium per pill but better absorbed than carbonate. No known side effects
calcium phosphate: already too much phosphorus in average diet so avoid this form
calcium lactate: The type of calcium in milk. Usually well absorbed, does not cause latose reaction in most people. Lactate is usually derived from lactic acid
calcium gluconate: Usually very well tolerated, easily absorbed. Can require many pills to get any amount of calcium
dolomite: bone meal may be contaminated with lead, know your supplier
1 Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr 1990; 51:656-657.
Tomado de http://japanesefood.about.com/od/curry/r/curryroux.htm
2 Tbsp butter
1 onion, thinly sliced
1 tsp grated fresh ginger
1 tsp grated garlic
2 Tbsp flour
1 Tbsp curry powder
2 and 1/2 cup bouillon
1/2 tsp garam masala
Heat 1 Tbsp of butter in a skillet and saute onion slices on low heat until they are brown. Add garlic and ginger and saute well. Set aside. Heat 1 Tbsp of butter in a medium pot. Put flour and saute on low heat. Add curry powder and mix well. Add bouillon little by little, stirring well. Add onion in the sauce. Simmer the sauce until thickened. Add garam masala at last.
Ingredients for Onigiri
(7 kinds of onigiri)
360ml Rice (1½ cups)
50ml 10% Salt Water (1¾ fl oz)
2 sheets of Toasted Nori Seaweed
Lightly-Salted Salmon Fillet
50g Short Rib Slices (1¾ oz)
1 tsp Soy Sauce
1 tsp Sugar
Grated Garlic
1 Pickled Hiroshimana Leaf
Chirimenjako – Dried Baby Sardines
Toasted White Sesame Seeds
Umeboshi – Pickled Japanese Plum
Okaka – Dried Bonito Flakes
Canned Tuna
Mayonnaise
Wasabi
Miso
Spring Onion Leaves
Sake or Water
Soy Sauce
A Shiso Leaf
Parsley Leaves
Kinome – Young Leaves of Sansho Pepper
Toasted White Sesame Seeds
＜材料＞
米２合（360ml）7個分
塩水（約１０％）
水 50ml
塩 5g
焼き海苔2枚
甘塩鮭 1切れ
牛カルビ肉 50g
しょう油 小1
砂糖 小1
にんにくすりおろし
広島菜漬物 1枚
ちりめんじゃこ
炒り白ごま
梅干
おかか（花かつお）
ツナ（缶詰）
マヨネーズ
わさび
みそ
青ねぎ
酒少々（水でも可）
しょう油
飾り用（あれば）
大葉、パセリ、木の芽、炒り白ごま
The anti-inflammation diet is comprised of healthy, wholesome, unprocessed foods.
Anti-inflammatory fats are a cornerstone of this diet. Lamphere recommends foods high in omega-3 fatty acids, such as wild salmon, sardines, herring, anchovies, flaxseed, hempseed and walnuts. In addition, other anti-inflammatory fats include extra-virgin olive oil, avocado oil, flaxseed oil, hempseed oil and walnut oil.
Fruits and vegetables are high in inflammation-reducing antioxidants. “Fruits and vegetables high antioxidants are important, especially onions, garlic, peppers and dark leafy greens,” says Lamphere. She adds, “These are high in inflammation-fighting carotenoids, vitamin K and vitamin E.”
Herbs and spices include compounds to fight inflammation. Lamphere explains, “Turmeric, oregano, rosemary, ginger and green tea contain bioflavonoids and polyphenols that reduce inflammation and limit free radical production.”
She adds, “Some of the most potent anti-inflammatory vegetables are peppers and the spices derived from them, such as cayenne pepper. All chili peppers include capsaicin (the hotter the pepper, the more capsaicin it has), which is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes.”
Include healthy proteins that are anti-inflammatory. “There is a difference in the saturated fat and omega-3 fat content in grain-fed versus grass-fed beef, with the latter being a more healthful choice for an anti-inflammation diet.” She adds, “In addition, organic pasteurized eggs have a better anti-inflammatory fatty acid profile than factory-farmed eggs.” Choose your proteins wisely and aim to reduce the amount of saturated fat in your diet.
The standard American diet is a culprit in inflammatory conditions.
Unhealthy fats promote inflammation.”Most people eating a Western diet high in processed food or fast food consume a lot of omega-6 fats – and not enough of the anti-inflammatory omega-3 fats – and it is this imbalance between the two that promotes inflammation [in the body].”
Omega-6 fats are found in corn, safflower, sunflower, peanut and soybean oils. “[These fats] are inflammatory because they are metabolized into hormone-like compounds that actually promote inflammation,” says Lamphere.
Have you ever wondered why trans fat is unhealthy? Lamphere explains, “Another fat that is highly inflammatory in trans fat. This fat is found in processed or fast foods, especially those that are fried.” She warns, “It is best to avoid trans fat entirely.”
Refined carbohydrates are pro-inflammatory. Refined flour, sugar and foods high on the glycemic index exacerbate inflammatory conditions. Lamphere warns, “These foods elevate insulin and glucose levels, which raise levels of pro-inflammatory messengers.”
Food allergies or sensitivities can play a role in inflammation. “Many people are intolerant to the proteins in wheat and dairy, and this can initiate an inflammatory cascade that starts in the gut but can have far-reaching [systemic] effects,” says Lamphere.
Lamphere recommends the anti-inflammatory diet for people with inflammatory conditions as well as healthy people who are looking for a healthy diet. Here are her tips to incorporate the anti-inflammatory diet into your healthy lifestyle.
Eliminate the oils high in omega-6 (see above) as well as margarine, deep-fried foods and any foods that contain trans fat. Reduce your intake of foods high in saturated fat.
Include more extra-virgin olive oil and omega-3 fatty acids found in fatty fish, fish oil, walnut and walnut oil, flax and flaxseed oil, and hempseed and hempseed oil.
Eliminate refined flours, sugars and other foods that are high on the glycemic index.
The produce with high antioxidant content is best. Blueberries, strawberries, and dark leafy greens are excellent choices for an anti-inflammatory diet.
Kick up your dishes with ginger, turmeric, cayenne, garlic and onions.
Avoid foods that you are intolerant of or that result in sensitivities and allergies. If you are not sure which foods are causing you problems, Lamphere recommends trying an elimination diet.
Though this is not food-related, per se, reducing your stress can promote anti-inflammation. There is also a good chance that once you start eating anti-inflammatory foods, you will feel better and be able to deal more effectively with daily stressors, too.
What you eat can affect how you feel, especially if you suffer from inflammatory illnesses. Give the anti-inflammatory diet a try – you have nothing to lose and only health and healing to gain.
For more information on the anti-inflammatory diet, contact Karen Lamphere at www.WholeFoodsNutrition.com.
El jengibre o kion (Zingiber officinale) es una planta de la familia de las zingiberáceas, cuyo tallo subterráneo es un rizoma horizontal muy apreciado por su aroma y sabor picante. La planta llega a tener 90 cm de altura, con largas hojas de 20 cm.
Crece en todas las regiones tropicales del mundo. Las variedades más caras y de mayor calidad generalmente proceden de Australia, India y Jamaica, mientras que las más comercializadas se cultivan en China y Perú.
Su nombre proviene del indoeuropeo: en sánscrito se decía shringavera, que significa ‘cuerpo de cuerno’ (śṛṅga: ‘cuerno’ y vera: ‘cuerpo, berenjena, azafrán, boca’)
Eruca sativa (syn. E. vesicaria subsp. sativa (Miller) Thell., Brassica eruca L.), is an edible annual plant, commonly known as salad rocket, roquette,rucola, rugula, colewort; or, in the United States, where it is very popular, arugula. Salad rocket (arugula) is sometimes conflated with Diplotaxis tenuifolia, the perennial wall rocket, another plant of the Brassicales family, which in the past was used in the same manner. Salad rocket is a species of Eruca native to the Mediterranean region, from Morocco and Portugal in the west to Lebanon and Turkey in the east.[1][2] Eruca sativa differs from E. vesicaria in having early deciduous sepals.[3] Some botanists consider it a subspecies of Eruca vesicaria: E. vesicaria subsp. sativa.[3] Still others do not differentiate between the two.[4] The Latin adjective sativa in the plant’s binomial is derived from satum, the supine of the verb sero,[5] meaning “to sow”, indicating that the seeds of the plant were sown in gardens.
