A recipe has no soul. You, as the cook, must bring soul to the recipe

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\nGoing vegan or transitioning to a plant-based diet can be a great way to improve your health and reduce your carbon footprint. With the right planning and education, transitioning to a vegan or plant-based diet can be an easy and enjoyable process.\n\nIt is important to understand the benefits of going vegan and the tips and tricks to transition to a vegan or plant-based diet. \n\nThe benefits of a vegan or plant-based diet are numerous. For starters, it is a great way to reduce your carbon footprint. Animal agriculture is responsible for about 18% of global greenhouse gas emissions. A vegan or plant-based diet can help reduce your carbon footprint, as well as reduce your risk of developing certain diseases, such as heart disease and diabetes. \nAdditionally, a plant-based diet can help promote weight loss, improved digestion, and better overall health. \n\n\nIf you are considering transitioning to a vegan or plant-based diet, it is important to plan ahead: \n\nStart by familiarizing yourself with vegan-friendly foods and recipes. You can also try eliminating animal products one at a time, such as dairy or eggs, to make the transition easier. \n\nAdditionally, it is important to focus on getting enough protein, iron, and calcium. Plant-based sources of protein include legumes, nuts, and seeds. Iron can be found in dark leafy greens, legumes, and fortified cereals. Calcium can be found in fortified plant-based milks, tofu, and dark leafy greens. \n\nThe Five Things you need to know before you start being a vegan person.\n\n1- What is  Veganism and Vegetarianism?\nVeganism and vegetarianism are two plant-based diets that eliminate animal products from the diet. Veganism is a stricter version of vegetarianism, removing all animal products from the diet, including dairy and eggs. Although both diets are plant-based, vegans avoid all animal products.\n\n2- How to go vegan and Start a plant based diet ?\nIf you’re considering transitioning to a vegetarian or vegan diet, it’s important to understand the basics of what a vegetarian and vegan diet is, and how to make the switch. Start by familiarizing yourself with the types of vegetarian and vegan diets. You can also begin to incorporate more plant-based foods into your meals and snacks, such as fruits, vegetables, grains, nuts, and seeds. Additionally, replacing animal protein sources with plant-based proteins can help make the transition easier.\n\n3- What is a Plant Based Diet?\nA plant-based diet is a diet that consists primarily of plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. This type of diet eliminates or significantly reduces the consumption of animal products such as meat, dairy, and eggs. A plant-based diet can provide numerous health benefits, including improved heart health, weight loss, and reduced risk of certain diseases.\n\n4- How to Replace Animal Protein With Plant Protein ?\nWhen transitioning to a plant-based diet, it’s important to make sure you’re getting enough protein. Plant-based proteins such as legumes, nuts, seeds, tempeh, tofu, and seitan can replace animal protein in the diet. Additionally, high-protein grains such as quinoa, amaranth, and buckwheat can be used as an alternative protein source.\n\n5- How to Get Protein Without Meat ?\nThere are numerous plant-based sources of protein that can be incorporated into a vegetarian or vegan diet. Legumes such as beans, lentils, and chickpeas are excellent sources of protein and fiber. Nuts, nut butters, and seeds are also great sources of protein. Additionally, high-protein grains such as quinoa, amaranth, and buckwheat provide a good amount of protein.\n\nTips to Be a Healthy Vegetarian Person :\nIf you’re transitioning to a vegetarian or vegan diet, it’s important to make sure you’re getting all the essential nutrients your body needs. Eating a variety of plant-based proteins, whole grains, fruits, vegetables, and healthy fats can help ensure you’re getting all the nutrients you need. Additionally, taking a vitamin B12 supplement is recommended for vegans, as B12 is not found in plant-based foods.\nGoing vegan can be a great way to improve your health, reduce your environmental footprint and contribute to animal welfare. \nAlthough there are some potential disadvantages that you should be aware of, such as the need for careful dietary planning, the benefits of veganism far outweigh any drawbacks.\n\nA vegan lifestyle can provide many health and environmental benefits, including improved cardiovascular health, a decreased risk of some cancers, lower levels of cholesterol, and a smaller environmental impact. Additionally, veganism is a compassionate lifestyle choice that contributes to animal welfare.\n\nStill, there are some potential drawbacks to going vegan. It can be difficult to find vegan options at restaurants, and it requires careful dietary planning to ensure all nutritional requirements are met. For those who are used to traditional diets, the transition to veganism can also be quite challenging.\n\nIn conclusion, veganism offers many health, environmental, and animal welfare benefits. However, it is important to be aware of the potential challenges that come with a vegan lifestyle. With careful dietary planning and access to vegan-friendly food options, it is possible to enjoy the many benefits of a vegan or plant-based diet.\n

How To Go Vegan:  benefits and drawbacks, All things you need to know about plant based diet from A to Z 


Are you concerned about the amount of fat you're consuming? Here's a breakdown of the different types of fat, and how to make sure you're getting the good kind. Omega-3s are an important part of a healthy diet.\n
What are fats that are eaten as part of a person's diet?\n
Fat is a nutrient that, like protein and carbohydrates, your body needs for energy, to absorb vitamins, and to protect your heart and brain health. For years we were told that eating fat would make us gain weight, raise cholesterol, and cause a number of health problems. But now we know that not all fat is the same.

“Bad” fats, such as artificial trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, an increased risk of certain diseases, and so forth. But “good” fats such as unsaturated fats and omega-3 fatty acids have the opposite effect. In fact, healthy fats play a crucial role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

By understanding the difference between good and bad fats and how to include more healthy fat in your diet, you can improve your thoughts and feelings, boost your energy, and even trim your waistline.\n\n

The types of fats we eat can have different effects on our health. "\nGood\n" fats, like those found in olive oil, can help improve our cholesterol levels and reduce our risk of heart disease. "\nBad\n" fats, like those found in processed foods, can raise our cholesterol levels and increase our risk of heart disease.\n
It's more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats, rather than adopting a low-fat diet since fat is an essential part of a healthy diet.\n
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are beneficial to your heart, your cholesterol, and your overall health. These fats can help to:\nLower the risk of heart disease and stroke.\nLower bad LDL cholesterol levels, while increasing good HDL.\nPrevent abnormal heart rhythms.\nLower triglycerides are associated with heart disease and fight inflammation.\nLower blood pressure.\nPrevent atherosclerosis (hardening and narrowing of the arteries).\n
If you include more healthy fats in your diet, you may feel more satisfied after a meal and less likely to overeat, which can help you lose weight.\nMonounsaturated fat\n – good sources include:\nOlive, canola, peanut, and sesame oils\nAvocados\nOlives\nNuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)\nPeanut butter\nPolyunsaturated fat\n – good sources include:\nSunflower, sesame, and pumpkin seeds\nFlaxseed\nWalnuts\nFatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil\nSoybean and safflower oil\nSoymilk\nTofu\n
Here are some tips for adding more healthy fats to your diet: 

- Add olive oil or avocado oil to your salads.
- Use olive oil or coconut oil when cooking.
- Add nuts or seeds to your cereal or oatmeal.
- Eat fatty fish like salmon or tuna at least twice a week.
- Add a dollop of full-fat yogurt to your soup or curry.

Eating Healthy Fats

\nWhat is a healthy diet?\n
Eating a healthy diet is not about following strict rules, being unrealistically thin, or depriving yourself of the foods you love. Instead, it’s about feeling great, having more energy, improving your health, and boosting your mood.

You don’t need to overcomplicate healthy eating. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying the exact opposite. The truth is that while some specific foods or nutrients have been shown to have a positive effect on mood, it’s your overall dietary pattern that is most important. The key to a healthy diet is to replace processed food with real food whenever possible. Eating food that is as close to its natural state as possible can make a huge difference to the way you think, look, and feel.

By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a delicious, varied, and nutritious diet that is good for both your mind and body.\nThe fundamentals of healthy eating\n\n

We all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don't need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn't mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline.

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight.

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it's vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.

Carbohydrates are one of your body's main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.\nMaking the switch to a healthy diet\n\nMaking healthier choices doesn't have to be an all-or-nothing proposition. You don't have to be perfect, you don't have to completely eliminate foods you enjoy, and you don't have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan."\n

You don't have to be perfect to switch to a healthy diet - small changes can lead to big results.

Healthy Diet and Eating

\nFor Beginner Cooks that make Cooking Easy

Simple Cooking Tips For Beginner Cooks that make Cooking Easy

Cooking is a great skill to learn. And it is always fun to learn new techniques. If you are a beginner cook or need a little brush-up, here are 101 cooking tips to make cooking easy.
\n
1. Always preheat the oven before cooking.\n

2. When measuring liquid ingredients, always use a measuring cup.\n

3. When measuring dry ingredients, always use a measuring spoon.\n

4. When using a knife, always use a cutting board.\n

5. When cooking meat, always cook it on a rack.\n

6. When cooking meat, always cook it on medium heat.\n

7. When cooking meat, always cook it on a rare medium heat.\n

8. When cooking meat, always cook it on medium-well heat.\n

9. When cooking meat, always cook it on well-done heat.\n

10. When cooking pasta, always cook it on medium heat.\n

11. When cooking pasta, always cook it on a rare medium heat.\n

12. When cooking pasta, always cook it on medium-well heat\n

13. When cooking pasta, always cook it on well-done heat.\n

14. When cooking rice, always cook it on medium heat.\n

15. When cooking rice, always cook it on a rare medium heat.\n

16. When cooking rice, always cook it on medium-well heat.\n

17. When cooking rice, always cook it on well-done heat.\n

18. When cooking vegetables, always cook them on medium heat.\n

19. When cooking vegetables, always cook them on a rare medium heat.\n

20. When cooking vegetables, always cook them on medium-well heat.\n

21. When cooking vegetables, always cook them on well-done heat.\n

22. When cooking eggs, always cook them on medium heat.\n

23. When cooking eggs, always cook them on a rare medium heat.\n

24. When cooking eggs, always cook them on medium-well heat.\n

25. When cooking eggs, always cook them on well-done heat.\n

26. When cooking fish, always cook it on medium heat.\n
27. When cooking fish, always cook it on a rare medium heat.\n
28. When cooking fish, always cook it on medium-well heat.\n
29. When cooking fish, always cook it on well-done heat.\n
30. When cooking chicken, always cook it on medium heat.\n
31. When cooking chicken, always

cooking tips that make cooking easy


Fruits and vegetables are an important part of a healthy diet, but they can sometimes pick up bacteria and other contaminants during the journey from farm to table. So how can you make sure your produce is clean and safe to eat? There are many myths swirling around about the best way to wash produce, but we’ve got the facts to help you sort out the truth from the fiction.\n
Myth: The best way to clean your fruits and vegetables is by spraying or soaping them.\n
According to the Food and Drug Administration (FDA) and the Centers for Disease Control and Prevention (CDC), washing fruits and vegetables with soap, detergent or commercial produce wash is not recommended. Soap or detergent residues can stay on produce, and the FDA has not evaluated the safety of residues left from soaps and detergents if ingested.\nMyth: You should still wash pre-washed produce.\n
Pre-cut, bagged, and packaged fruits and vegetables that are labeled "pre-washed and ready to eat" do not need to be washed again. In fact, washing them again may contaminate them more because you'll take them into multiple places in your kitchen, including your sink.\nmyth: to clean fresh produce with bleach, mix 1 cup of bleach with \n
\n1 gallon of water. Soak produce in the mixture for 1 minute. Rinse produce with clean water and dry.\n
You should never wash your produce with bleach or a diluted bleach solution because it can be harmful. The Partnership for Food Safety Education, recommends cleaning produce properly by gently running it under cold running water. If you do have a tough exterior to your products, like melon or pineapple, use a clean stiff bristled brush under running water.

Do It Right,  Myths About Washing Fruits and Veggies

Along with protein and carbs, fats are an important component of a good nutrition program. They contain more than twice the number of calories per gram as carbohydrates and proteins, so a small amount of fat contributes a large amount of calories. However, fats can certainly add flavor to food — and you need some healthy fat in your diet to maintain good health, a healthy weight, and normal physiological functions.\nSome healthy oils, such as olive and canola oils, are terrific sources of monounsaturated fats, which have been shown to \nlower cholesterol levels\n, reduce high blood pressure, and lower the risk for type 2 diabetes. These oils are also rich in vitamin E, an antioxidant that helps keep your \nskin beautiful\n and may help protect your eyesight.\nCanola oil, as well as walnut and flaxseed oils, provides omega-3 fatty acids, a type of fat that is known to \nreduce arthritis pain\n, decrease triglycerides, and \nimprove cholesterol levels\n. Omega-3s can also help reduce the frequency and severity of migraine headaches, help \nprotect skin\n from sun damage, and slow memory decline.\nSaturated fats are found in few vegetable oils (palm oil and palm kernel oil are two you’ll see listed in packaged foods), but they are found in many spreads and condiments, including butter, lard, cream cheese, shortening, and cream- or cheese-based salad dressings, as well as the skin on poultry, and in certain cuts of meat. While saturated fats have been thought in the past to contribute to heart disease, as well as inflammation that can make other conditions worse, recent information has made this issue less clear cut. So, although the jury is still out on whether saturated fats are really as bad as they were previously made out to be, it’s important to not go “butter crazy” and still practice moderation until more research is done.\nTrans fats are far and away the worst type of fat. Although meats and dairy products contain trace amounts of naturally-occurring trans fat, the large majority of trans fats in the US diet are man-made. These man-made trans fats are produced by adding hydrogen to vegetable oils and used in some baked goods and deep-fryer oils to extend shelf life. Trans fats raise your bad (LDL) cholesterol\n and\n lower your good (HDL) cholesterol, so they increase your risk of \nheart disease\n even more than saturated fats. They also raise your risk of type 2 diabetes and increase inflammation, which can worsen arthritis pain. Stick margarine typically contains trans fats and should therefore be avoided. However, many brands of soft tub margarine are now trans-fat free. To identify healthy spreads, make sure the label specifies 0 g trans fat and the ingredients panel does not list any hydrogenated oils.\nOther spreads include sterol and stanol spreads. Sterols and stanols are natural substances found in small amounts in the cell membranes of certain plants. Sterols and stanols have a structure similar to cholesterol. These compounds compete with cholesterol for access to receptors in the digestive tract, effectively blocking the absorption of dietary cholesterol and ultimately leading to \nlower blood cholesterol\n levels. Because you can’t get therapeutic doses from food alone, manufacturers have added concentrated amounts of sterols and stanols to certain heart-healthy spreads that taste and cook just like margarine. These spreads should be used only by people with cholesterol problems, who should consume no more than the recommended amount: two to three tablespoons per day. I suggest trying the \nlight\n versions of these spreads to save calories.

“Never eat more than you can life.”

How To Go Vegan: benefits and drawbacks, All things you need to know about plant based diet from A to Z

Eating Healthy Fats

Healthy Diet and Eating

cooking tips that make cooking easy

Do It Right, Myths About Washing Fruits and Veggies

Oils and Fats: How Food Affects Health

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