The Cooking Academy

The long vilified eggs make a come back!

 “With its poor reputation for being high in cholesterol and fat, many people have been scared of eating eggs.  But it couldn’t be further from the truth.”  Says Kumud Gandhi founder of The cooking Academy January 2011

 “The ‘low fat and low cholesterol’ mantra has been chanted by millions of people over the last 30 years and yet we are no closer to weight control or the reduction of cardio vascular related diseases.”

 Fat is an essential part of our diet, it is very important for the heart and most other parts of the body in order to function correctly.  We all know it’s the good fat that we need, meaning monounsaturated, this type of fat actually helps to break down bad fat in the body.  Today we consume less fat, and yet we’re fatter!  Sounds harsh, but it’s the reality.  This is the mantra I teach at The Cooking Academy, don’t discriminate against all fat, the fat in eggs is good for you. 

 Let’s tackle the issue of cholesterol first.  When the story first broke about eggs contributing to high blood cholesterol it referred to a study conducted on rabbits in 1908 by a Russian scientist M.A. Ignatovsky.  However rabbits eat a herbaceous diet, one that is high in fibre and low in starch and fat.  Naturally, testing the effects of eggs on rabbits is likely to have an adverse reaction to their bio chemistry.  Unfortunately this bit of isolated research triggered numerous warning to avoid foods high in cholesterol, particularly eggs and prawns.  The results of the study were extrapolated to humans who consume a omnivorous diet without further research and published world wide, to the detriment of the eggs industry. 

 Most people make more cholesterol naturally in the body than they consume in food.   It is true to say that eggs contain higher amounts of cholesterol but this does not make a big enough contribution to the cholesterol found in our blood.  Research shows that there is no link between egg consumption and the risk of cardio vascular disease. 

 There is however a growing body of evidence to suggest that a moderate consumption of eggs, 1 egg per day,  7 eggs per week can have a very positive impact due to the high nutrition content in eggs .  (Harvard school of public health 2006)

 Eggs contain all the amino acids in the correct proportion and therefore it’s a good source of complete protein.  The amino acid in egg yolks is also excellent for burning fat.

However this is only achieved by eating the whole egg, not just the egg white since 90% of the nutrient value of an egg is in the yolk.   Organic, free range eggs have no affect on the blood cholesterol because the hens have fed on a natural grass diet instead of corn or soya feed which is excessively high in Omega 6 & 9).  The more natural the hens feed the better the nutrient value and taste of the egg. 

 The Nutrient Value of an Egg

Each whole egg contains iron, zinc, phosphorus, thiamin, B6, folate, and B12, and panthothenic acid. In addition, the egg yolk contains all of the fat-soluble vitamins A, D, E, and K.   

Thankfully eggs are now making a bit if a come back.  A scrambled or poached egg with some whole meal bread is an excellent way to start the day, though there are no rules to say it has to be a breakfast. Throw in a few fresh tomatoes and basil and it makes a great simple supper! If you’re looking for healthy ways to cook eggs come to our nutritional cookery classes here at The Cooking Academy. 

 For Further Information, Please Contact:  Kumud Gandhi, The Cooking Academy on

Tel 0845 0 68 58 48. 

E:kumud@thecookingacademy.co.uk

 About KUMUD GANDHI

After a career in the commercial world, Kumud Gandhi went on to pursue her life-long ambition of working with food and re-trained in food science. She now runs a very successfulCookingAcademyand catering company The Saffron House. Often called upon to provide expert comment for national print media, radio and television, Kumud offers a unique insight into the diverse world of cooking and a deep understanding of the nutritional and medicinal value of foods. 

 Kumud is a firm believer that “we are what we eat”, and is campaigning to bring healthy cooking skills into the classroom so that schools offer education in basic nutrition and food science to learn fundamental every day life skills. In 2006, Kumud set up The Cooking Academy; a unique cookery school that teaches how to cook real food whilst exploring the chemical composition, nutritional and herbal values of food so that recipes look and taste great; are quick and easy to make and encourage well-being. Kumud has catered for a host of celebrities and high profile individuals like Madonna, the Prince of Wales,  and the Saudi Royal family with her special focus on food being visually creative, exciting to the palette, and nutritional to the body.

 2 apples a day will really keep the Doctor away!  Here’s how! 

 Forget one, I’d say two apples a day will really getting you rocking to great health. 

 Apples are the understated ambassadors of good health.  Often considered the boring fruit, but actually they are the foundation of the fruit bowl, and here’s why!

 They are high in fibre, anti oxidants, as well as a host of vitamin and minerals including Vit A, B1, B2, B6, zinc, potassium, magnesium ….  . 

 Of course the high fibre will aid digestion and improve your bowel motions, which is an instant benefit for most people.  However the fibre contents also helps to release the sugar very slowly thus regulating your blood sugar levels which in turn makes you calm!  In fact it’s the pectin contained in apples which is known to have a positive effect on lowering blood cholesterol.  The anti oxidants in apples, constricts the growth of the harmful cholestrol. As well as eating apples, apple juice is also very effective.  

 Apples also contain boron, a substance known to benefit bone density therefore important for strong bone development or if you may suffer from oesteoporosis, this could be of benefit to you.   In fact there is mounting evidence to suggest that eating apples will help also  reduce the chances of prostate cancer, type 2 diabetes and asthma. 

Most of these benefits are attributable to the high fibre and phytochemicals present (ie anti oxidants).  But apples also contain a substance called quercetin, which helps to prevent the growth of prostate cancer cells. Research is currently being conducted as to whether this same substance could have as much benefit to other forms of cancer cells.  The substance is already known to protect the brain cells from Alzheimer’s.  Given this understanding apples would also be good for children’s’ brain development and aid concentration throughout the day.  

Apples can also prevent tooth decay, the juice of an apple can kill around 80% of mouth bacteria. 

Besides the hard ‘core’ (pardon the pun) health benefits, you’ll be pleased to know apples are a great for anti ageing …  they prevent wrinkles and promote hair growth (due to the substance called procyanidin B-2).  Apply the old ‘anti’ rule – if its high in anti oxidants then its going to be high in anti ageing minerals.

 And if you’re also looking to shed a pound or two … then look no further. Apples do not contain any fat.  The high fibre content will aid digestion and help you to lose weight.  Pectin makes you feel full for longer so eating 3 apples a day could help you to reduce your portion sizes at meal time which makes a huge difference to overall weight loss.  Remember apples are quite low in calories and great as a snack or mid day filler. 

And for the finale ….  much of the goodness of apples is contained in the skins,  so do not be tempted to peel before eating!!! 

 Written by Kumud Gandhi – Food writer, broadcaster and Founder of The Cooking Academy cookery school. Kumud Gandhi has a background in Food science and teach the importance of healthy eating for improved performance at work and school and for general well being. Contact Kumud on kumud@thecookingacademy.co.uk

Why Eat Figs

 Figs are native to the Middle East and were one of the first fruits ever to be cultivated.  I’ve grown figs in my garden in Hertfordshire in England for some years, inspite of the lack of sun! This year we’ve had a particularly good harvest.

They tend to be more popular in their dried form because fresh figs are very delicate and tend to deteriorate quickly. When choosing fresh figs, select those which are plump and tender, have a rich, deep colour, are free from bruises and are not mushy. Ripe figs should not be washed until ready to eat and should be kept covered and refrigerated, where they will remain fresh for approximately two days. Unripe figs should be kept at room temperature and out of direct sunlight.

 Health Benefits

 Figs are excellent for healthy bowel function due to the high levels of fibre. Figs are amongst the most highly alkaline foods, making them useful in balancing the pH of the body especially if you generally high in acidity and need to take antacids – then you should eat figs. They are a good source of potassium, important in helping to regulate blood pressure.

10 Tips for Incorporating Figs in your Diet

1. Eat dries figs as a healthy energy snack. For extra flavour and nutrients, stuff them with nuts and a little honey.
2. Add figs to baked goods such as muffins, cakes and muesli bars.
3. Add dried or fresh figs to porridge, oatmeal or breakfast cereals.
4. Stew dried figs in fruit juice with other dried fruits to make a delicious fruit salad. Sprinkle with cinnamon and nutmeg before serving
5. Poach figs in red wine or fruit juice and serve with Greek yogurt or crème fraiche.
6. Add quartered fresh figs to a salad of fennel, rocket and parmesan cheese.
7. Stuff fresh figs with goat’s cheese and chopped almonds and serve as an appetizer or dessert.
8. Make fig butter by boiling dried figs in fruit juice until soft. When all the liquid has been absorbed, place the mixture in a food processor and blend until smooth. Use to spread on rice cakes, toast or crackers.
9. Add chopped fresh figs to rice, quinoa or couscous dishes.
10. Make a fig tart by grinding two handfuls of walnuts in a food processor. Add one packet of dried figs, 1/2 packet raisins, 200ml apple juice, 1 tablespoon grated orange zest, 2 tablespoons honey and 1/2 teaspoon cinnamon. Process until the mixture is the texture of a sticky paste. Press into a pastry case and bake at a medium heat for 35 minutes.

 Wittenby Kumud Gandhi – Food devotee, writer & broadcaster, Founder of The Cooking Academy  A cookery school that puts healthy ingredients at the heart of everything they teach.  For further information go to www.thecookingacademy.co.uk or contact Kumud Gandhi at kumud@thecookingacademy.co.uk.

Cookery Team building – Our new location at Hunton Park

We are hosting a corporate cookery event today with Va Va Voom…  so know you know what I mean!  A new product is being launch and the we’re gonna create some voom and boom with the food today.  The menu is specially designed to get the sales force on track to sell in time for the new registration numbers….. 

So we are focussing on a menu that will create a A team sales force ready to push the economy and their sales figures right on track – fighting fit! 

We’re using one of our bigger off site venues at Hunton Park to accomodate 100 delegates throughout the day.  We’re starting with smoothies and making world healthiest cooked breakfast!  Super food granola gets a look in today and some brainy sashimi for lunch ….  Any ideas for afternoon tea?

If you would like to know more about our team building events and cookery corporate challenges contact Cara@thecookingacademy.co.uk  or call us on 01923 778880.