Many carcinogens in the diet are generated through the
cooking process. Of this group of carcinogens, the most
commonly investigated and discussed are the acrylamides.
They can start to be generated when
food is cooked at 117°F (47°C) for three minutes or longer but the main
culprits are grilling, high temperature oven baking or frying
of meat, fats, and starchy carbohydrates such as potatoes making crisps, chips,
and baked snacks. Eating more raw foods avoids the cooking process and
applies to fruit and some vegetables such as:
- Green vegetables;
spinach, broccoli,
- Other vegetables; carrots,
onions.
- Salad;
Dark green lettuce leaves (rocket), celery.
- Citrus fruits (especially ripe);
pomegranates, kiwis, plums, apples, lemons, apricots, plums, pears, oranges,
nectarines, strawberries, bananas, grapes.
- Other fruit: tomatoes
- Mushrooms;
white and wild varieties
- Dried fruits;
raisin, prunes, apricots.
- Berries:
Cherries, blueberries, blackberries, cranberries, goji berries.
- Nuts:
Hazelnuts, peanuts, cashews.
- Grains linseeds oats etc
Eating more raw foods does require some effort which can be
helped by some relatively cheap gadgets for the kitchen. Tools worth possessing to help prepare raw cuisine:-
- A large a salad spinner to wash the lettuce and leafy
vegetables.
- A hand or electric power mill to grind rolled oats,
rice, millet, barley and linseeds. A good tip is to grind the mixed grains
in the evening and soak overnight. Add fresh berries and fruit for a
nutritious breakfast which in turn avoids the superheated sugary breakfast
cereal commonly consumed.
- A blender is great for fruit smoothies, raw sauces,
dips and spreads.
- Power juicers for orange, apple, carrot and many other
vegetable and fruit juices.
- A sprouting kit or simply a cheesecloth, water and a
glass jar. This converts low cost, indigestible seeds and dried legumes into
nutritious, enzyme-rich sources of protein and complex carbohydrates.
Sprinkle the legumes into the water within the jar, the cloth placed across
the top and secure with an elastic band. The cloth allows you to change the
water every few days. Very shortly, the seeds will sprout transforming them
into a cheap healthy tasty raw food for salads.
- A hand grater provides variable shredding sizes for
cabbage, carrots, celery, broccoli stalks, fennel, apples and pears, good
for several types of slaw salad.
- A mortar and pastel serves to crush nuts, seeds and
spices
- A potato masher not only for potatoes but other
vegetables as well as guacamole and tomato crushes.
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