FAD DIET

Many fad diets will result in weight loss because they restrict calorie intake. Too often, fad diets are
dangerous to your health if followed for long periods. Tips to help you recognize a fad diet are:

• It promises a loss of more than 2 pounds a week.
• It suggests that a nutrient or food group is the key to losing weight or the reason for being overweight.
• It claims to be a revolutionary idea.
• It reports testimonials instead of research.
• It refers to the author’s own case histories, but does not give details.
• It claims 100% success.
• The promoter claims persecution by the medical profession.

Most fad diets lack important nutrients or whole food groups making them nutritionally unbalanced.
Three of the most common unbalanced approaches are:

ADDING GARLIC AND ONIONS ON YOUR MEALS

Be sure to add onions and garlic to your meals each day. Try some of these suggestions:
1. Include chopped onions and garlic in veggie stir-fry.
2. Simmer peeled garlic cloves (cut in half) in soups and stews.
3. Add peeled garlic cloves to simmering potatoes when making mashed potatoes. Mash garlic with potatoes to make garlic mashed potatoes.
4. Include a mixture of garlic and onions in soup, stew and casserole dishes.
5. Add quartered onions to roasted vegetable recipes.

COOKING TIPS FOR GARLIC HEALTH BENEFITS

The way garlic is cooked affects its power to fight disease. Heat from cooking stops the release of the disease fighting parts of garlic. As little time as 30 seconds of microwave cooking, or 20 minutes of oven cooking has a big effect. But, there is something you can do. Crush or chop garlic cloves and let them sit for about 10 minutes at room temperature before cooking. This allows time for the disease-fighting compounds to be released before they are heated. Also, try to cook garlic and onions for only short amounts of time.

For best results when cooking or sauteing garlic and onions (and/or with other vegetables) for recipes, add the garlic after the onions (or other vegetables) have begun to soften. This allows the garlic to cook for less time and helps prevent it from burning and developing an off-flavor. (Show handout, “Take Care to Prepare” as a reminder for pre-preparation of garlic and give handouts of recipes using garlic and onions.) 

THAWING OF FOOD

Thawing

• Thaw what you need for one day only.
• Thaw all foods in the refrigerator. Never thaw foods at room temperature or in warm water.
• Remove original wrapper to shorten thaw time; cover loosely. 
• DO NOT refreeze thawed foods.

POACHING AND SIMMERING

Poaching and Simmering of meat, fish and fruits

• Poach and simmer large cuts of meat, chicken breast, and fish and fruits such as apples.
• Cover foods with a liquid such as water, stock, or juice.
• Cook at a low even temperature just below the boiling point.

ROASTING AND BAKING OF FISH AND MEAT

Roasting and Baking of Fish and Meat

• Use for fish and large tender cuts of meat.
• Roast vegetables such as carrots, potatoes, cauliflower, zucchini, and others.
• Bake winter squash, sweet potatoes, grains, and casseroles.
• Cook food uncovered and brush with liquid.
• Use an oven thermometer to check the oven temperature. For best results, use the temperature given in the recipe.

CANNED AND FROZEN VEGETABLES

Canned and Frozen Vegetables

• Cook canned vegetables to heat through. Canned vegetables are fully cooked during the canning process.
• Thaw frozen vegetables in a solid pack such as spinach and collards until they break apart easily so they will cook evenly.
• Cook loosely packed frozen vegetables, such as whole kernel corn without thawing, if desired.
• Partly thaw frozen broccoli spears so they will cook more evenly.
• Prepare vegetables in small batches to prevent overcooked or broken pieces.

BOILING AND STEAMING OF VEGETABLES AND GRAINS

Boiling and Steaming of Vegetables and grains

• Boil and steam vegetables and grains.
• Cook food in steam from a little boiling water.
• Cook broccoli, Brussels sprouts, and cabbage without a lid to keep their bright color.

BLANCH VEGITABLES

Vegetables Blanching

• Blanch vegetables that are served cold.
• Cook food in boiling water for a short period until just tender but still crunchy.
• Drain vegetables and put them in cold water or ice to stop the cooking process.