cookware


food handling


spices


cooking wines


vegetables


fruits


broths/casseroling and gelatine


meat (including roasting), offal, and seafood


microwaving


freezing and defrosting


miscellany


COOKWARE

an earlier  write-up

i use heavy gauge aluminium for large non-stick frypans, with small frypans you can usually get away with a light gauge


toxicity with teflon relates to the components used to make teflon, not the teflon itself unless it becomes burnt by overheating !


the essential things with using a frying pan are not to let the temperature get so hot  (above 160C/320F)  it fumes or damages the non-stick coating  !


cleaning non-stick surfaces with baking soda occasionally rejuvenates the surface !


i often cook with a bit of water in the pan so that the pan temperature doesn't rise above 100 celcius which is important for fruit, but also other foods like meat (browning!) to limit the formation of toxic  advanced glycation end - products  (AGE's) !


deep frying is not recommended because of the unavoidable ingestion of heat damaged oils


comment  on pot and frypan materials !


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you can pressure cook both with and without the trivet/basket, mostly i use the trivet, sometimes without as for apples with shredded coconut  (the shredded coconut in water is pressure cooked for five minutes, then peeled apples added for another seven minutes), i also pressure cook without a trivet for whole unpeeled beetroot which takes a long time


the times given further below for the various foods are for a french made, 8 liter tefal pressure cooker, i think you have to spend a bit more money to get a quality pressure cooker, after all, they are pressure devices !


pressure cookers do require maintenance and some understanding of how they work !


they're a lifetime investment !


the pressure cooking times are in :


      minutes@pressure setting/standing time with pressure unreleased


0 is vented  (steaming) , 1 is the lowest pressure setting  (7? psi)  and 2  (12? psi)  is the highest


for pressure level two the nut on the control unit needs to be knife tightened to get a good seal  —  but the temperature at pressure level two seems to be too destructive of b vitamins so i don't use it, just 0 and 1


e.g  3@1/6 is three minutes at the one pressure setting, then turn the element off and let stand pressurised for six minutes, then release the steam and open the top


the length of standing time is not as critical as the pressure time and in fact the food itself can vary a bit in what it needs and actually i have now dropped the standing time so the above example would be 3@1 and that's all, three minutes at the one setting and then let the cooker stand until the pressure drops enough to open the cooker !


if pressure cooking and not just steaming on vented, on heating up a bit of time is needed to allow the air to escape to flush the oxygen out


this i take as being indicated when the output vent shows some intermitent white from steam in it and is not just clear


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provided the boiling water in the bottom of the pressure cooker does not splash excessively into the food being cooked, there is remarkably little leaching of nutrients from the food !


the higher temperatures of pressure cooking will lead to the increased denaturing of some susceptible compounds though, and this is very important, vitamin C losses are large for the higher temperatures of pressure cooking !


because just about all my food is pressure cooked, i find it necessary to supplement a small amount of vitamin C daily, usually just before bed !


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 researchers at the university of warwick bought brassica vegetables ,  (broccoli, brussel sprouts, cauliflower and green cabbage)  from a local store and transported them to the laboratory within 30 minutes of purchasing

the effect of cooking on the glucosinolate content of vegetables was then studied by investigating the effects of cooking by boiling, steaming, microwave cooking and stir-fry

boiling appeared to have a serious impact on the retention of important glucosinolates within the vegetables

the loss of total glucosinolate content after boiling for 30 minutes was:
broccoli 77%, brussel sprouts 58%, cauliflower 75% and green cabbage 65% 


the above quote from this  study  takes the view that glucosinolates are anti-cancer and therefore preserving the levels of them in vegetables is beneficial, but the other side is that a few glucosinolates are significantly goitrogenic and a higher iodine intake is needed to compensate


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pressure cookers should be stainless steel with a copper or aluminium heat spreader in the bottom.


the spanish ones do not fit together well enough imo, low quality


i am suspicious of any indian made stainless steel products since a batch of cookware imported into australia  (2006?)  was found to be significantly radioactive from stainless steel used in their nuclear industry being recycled, tho this issue seems not just restricted to india and hopefully there is more awareness of the problem now and steelmakers test their scrap !


tefal is a good brand and quiet though not as quiet as the hissler


however i am not sure the hissler blue point gives enough control of the pressure unless you watch it all the time, since there is no pressure release so i am using a tefal


i find 8 litres about the right size, they don't want to be any smaller


the stand that the trivet rests on is not quite high enough imo to allow enough water in the base, i cut down a stainless steel mug to make a new stand.


never let it boil dry.


the bases are pretty robust to burning etc. and can be recovered. however, if i severely burn or overheat it, imo it pays to let it cool down naturally rather than subject it to a sudden thermal shock of cooling with cold water.


putting hot water into a badly overheated pot is less traumatic for it, but beware the steam !


if the interior bottom gets burnt during cooking, the cooked food is sometimes a right-off, it gets impregnated with the toxic burnt material, you can taste it!


there is an intermediate stage of burning above the water line if the gas is too high or/and there isn't enough water towards the end of the cooking sweet foods like apples and pears, you will see a small amount of burning on the side and the water will be brown coloured  (AGE'S !),  this doesn't seem to affect the food but ruins the water if you want to drink it or otherwise use it in some way for cooking!


i find that turning the gas down after the operating temperature is reached stops any burning around the edges of the bottom of the cooker as the water level drops towards the middle and end of cooking !


stainless steel scourers are very good for cleaning stainless steel pots


steel wool is maybe a tad better though less convenient than stainless steel scourers for cleaning glass cooking dishes, but stainless steel scourers still work ok for glass !


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the plastic steam valve/pressure setting assembly on the tefal wants to be removed from the top when not in use to relieve the pressure on the o-ring seals and stopping them 'setting'.


the nut on the underside of the assembly wants to be loosened asap after use to relieve the pressure on the o-rings and also allow stress relief on the assembly itself before it cools and takes up a shape


the main nut shouldn't have to be tightened that hard


when storing just rest the top upside down on the cooker rim so there is no weight on the big rubber gasket in the top.


if you do this, you will get many years of service out of the o-rings and gasket


i scour the stainless steel pot with a stainless steel scourer as necessary and try avoid disturbing or contaminating already clean surface and upsetting the oxide seal !


a pressure cooker is a machine, like a car it needs to be understood and used in accordance with that understanding


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stainless steel  (18% chromium/10% nickel)  is readily  attacked  by organic acids, particularly at cooking temperatures


the cooking water from a stainless steel pressure cooker, if a bit acid, leaches nickel, e.g. from cooking fruit  (apples and rhubarb have a pH each of about 3),  so may not be advisable to drink


possibly it's not a good idea to cook very acid fruit or vegetables in an 18/10 stainless steel pressure cooker at all and in fact i cook fruit and tomatoes in a covered non-stick frypan with a bit of water !


i do sterilize local stream/bore water for drinking in an 18/10 pressure cooker, taking it up to the 1 setting and this works very well, possibly the nickel/chromium complex in the surface oxide acts as a raney nickel catalyst helping kill soil bacteria spores and breaking down organics


nickel appears to be an essential trace mineral and used in some enzymes, but excess amounts may excite the adrenals and thyroid too much, it is accumulated in these organs and the lungs  study


basically i think a little bit of nickel in the diet is ok, too much is a problem tho, and i wouldn't wear any nickel plated jellewery or use nickel piercings


in general  tattoo's,  piercings, and jewellery are an auto-immune and toxicology problem, even the wearing of wedding and engagement rings


the  translocation  of tattoo particles from the skin to the lymph nodes


macropahges  running relay  is why tattoos persist !


you have to be crazy/ stupid  to get a tattoo, the inks can be heavy metals, carcinogenic and immune reactive and can   sleep   for years before blowing up as some bad reaction !


  nanoparticles  and carcinogens in tattoo inks !


nothing  pretty  or macho about health issues !


  read  the stupids !


amy winehouse had a red  tattoo ,  maybe it had mercury  (used as the pigment)  in it and caused her  problems  ?


chromium and iron leaching from stainless steel is acceptable imo, and the  paper  talked about on this  page  says that the amount of nickel leached out is relatively low



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FOOD HANDLING


there's a huge difference between meat and vegs in my observation, meat and broths are a lot less tolerant of being left warm before significant bacteria develop


some vegetables can be quite tolerant of being left at coolish room temperature for a while !



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SPICES


fresh chillies


ground and quilled cinnamon, if cassia keep the amount smallish to avoid too much coumarin


dill leaf tips


grated whole nutmeg


fennel seeds, good on fish dishes


hot curry powder


oregano


tumeric


fresh and freeze dried ginger


sumac



cinnamon and ginger most used  (by Mum!)



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COOKING WINES


august 2017 : i am currently using the two liter de bortoli casked cabernet sauvignon, a total of 20ml per person per day ?


in terms of bottled wine, i think the hardy's nottage hill, lindeman's bin 45, mcguigan  (hunter valley)  black label, are ok!


the queen adelaide cabernet sauvignon  (barossa valley)  may be ok, will have to it try again !


the warburn estate 'gossips' cabernet sauvignon is problematic (low quality se australia grapes ?)


wolf blass gold label coonawarra 18 month oak aged, 2012, quite good, $17.5 a bottle (buy 4)



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VEGETABLES


two batch  single pot pressure cooking :


8:6:6 minutes; 800ml water total ; young carrots and onions (too acid) : kale (8 mins total ?), asparagus stems, (beans, brussel sprouts can be 0:6) : broccoli, celery stalks, asparagus tops, silver beet


9:13 700ml water large carrots : cut in half or quarter onions(too acid), beans, peas


4:6 700ml beans : cut onions, parsnip, broccoli, celery stalks, asparagus tops, silver beet


6@0 700ml + check; beans, cut onions : cut onions, parsnip, radishes, broccoli, celery stalks, asparagus tops, silver beet


15@0 celery stem and leaves, length slice asparagus stems, parsnip : broccoli,aspargus tips


16@0 asparagus stems


12@1 700ml water, whole brussel sprouts, whole beans, kale (8@1?)


i use about 700ml water in my 8L tefal to cover losses over both stages, (500ml for one stage !) though it always pays to check the level if you are doing two stages and top up in the transition to the second stage if necessary !


longer to cook items, put in, then cook at say 12@1/15,  then separately cook the batch of quicker to cook veges 5@1/15


longer to cook veges are green beans, frozen baby peas, red or ordinary onions cut into 1/5ths and broken by hand into their segments, the green parts of leeks, silver beet (swiss chard ?), whole brussel sprouts, butternut, fine grated beetroot, spring onions, bok choy (preferably baby?), sliced lower asparagus stems, thinly sliced parsnip !


baby carrots cut in quarters long ways, but sometimes i still may find them not completely digested enough ! maybe they have to be casseroled ?


the starch digestibility of baby carrots may be quite seasonal !  (autumn and spring? being better !)


carrot greens are a good source of vitamin K  :o)


cut into quarters toughish mushrooms


then 10@1 with the flame turned right down after the 1 stage has been reached after the shorter to cook items have been put in !


shorter to cook items are :


the white portion of leeks cut into half centimeter pieces the green part i may discard as it can be undercooked on this timing


alternatively the green, longer cooking part of the green put in at the first stage ?


asparagus, cut peppers, quartered radishes, 1/2 longitudinal cut courgettes, snow peas, broccoli, brussel sprouts, spring onions, spinach, fresh asparagus, pumpkin cut into very thin slices (marginal?), young  , cauliflower, finely grated ginger


sliced chilli i add on top and also sometimes do this as well with sliced ginger, but remove the ginger afterwards !


sliced ginger can also be put in the water !


whole tartish apples, five crowns are good !


less phenolic apple varieties than five crown which would be most, are not anti-biofilmic enough to be cooked and eaten at the same time as the vegetables !


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combined veges in an ordinary pot


10 minutes vertically sliced baby carrot, then 2 minutes beans, then 5 minutes greens for said carrots, then 10 minutes chilli peppers, peppers, spring onions, then 10 minutes asparagus, cilantro (bit delayed)


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single stage, single item times :


alfalfa sprouts 2@0/3 (scd illegal, i don't use anymore ?)


asparagus - most of stalk cut off if too dry - thick dry 3@1/5, thick green 9@0, medium dry 2@1/4, medium green 7@0, thin dry 1@1/5, thin green 5@0


butter beans 5@1 --- green beans 8 to 13@1, if very tough then 18@1, 30@0 --- broad/faba beans 9@1 (scd/bcd illegal)


long whole beans, eat one bean at a time


sliced frozen beans 3@1/3, whole baby beans 3@1/3; put the frozen beans in at the start of heating--- scarlet runner beans 2@1/6


frozen beans and peas combined 2@1/5, only used sliced beans for this as whole beans have kernals that are much slower cooking.


on balance peas need precise cooking for palatability and combined cooking with beans compromises this so i now cook beans and peas separately


beetroot greens 6-7@0/4, the leaves need to be selected and very fresh and the stalks not too thick/going to seed. to eat, they are a bit like silverbeet, quite palatable. high in vitamin A, K, C


beetroot, cut into small sqaures or blended 1.66 (100 mins) hours @ 0 beetroot, baby, fine grated, 30@1 beetroot, peeled, 1.5l water, 1/4 sliced, 70 mins@1/15


beetroot, sliced, 1.5l water, 55mins@2 or 70mins@1/15


the nitrates in beetroot  significantly lower  blood pressure !


beetroot, whole, undisturbed, medium, 2.5l, trivet or no trivet, 1 hour and 50 minutes (110 minutes) @1 (fast, but at least 2 hours 10 minutes if slow); medium small, 1.85l, trivet or no trivet, 80 mins@1 if orange sweet potato is to be added to cooking beetroot then use 2.5 litres water and turn off at the 35 minute mark (left) and when cool enough to open add whole sweet potato and continue cooking


beetroot, 60@2 whole, undisturbed, medium to large, 1400ml, trivet or no trivet


bok choy/pak choy baby 6@0, full grown(tough) 8@1/5 for leaves - lowish gas flame tho; steaming left the leaves too fiberous, needs the 1 setting or 8@0 to preserve vitamin k? still too fiberous? like kale?


broccoli 10@0 or 4@1, --- high in vitamin k1, wet midwinter broccoli 3@1


broccoli stem, finely horizontally sliced  (with longitudinal slicing as well)  with the skin cut away 30@1, chunky cut 35@1 !


myrosinase sources (broccoli sprouts, mustard, radishes, arugula, and wasabi) eaten with broccoli increases up to 2x the formation of sulforaphane ( broccoli's cancer-preventive and anti-inflammatory component )  study


broccoli rab 1@1/6; baby broccoli/broccolini (kale crossed with broccoli) 3@1/6, needs to be fresh and cooked longer than broccoli, stems need to be peeled, then sliced long ways ! check not too stalky and too little flower!


brussel sprouts, whole, toughish (old take longer) 13@1, 45@0; half 8@1 35@0


brussel sprouts, cut in halves as this washes out anti-nutritional factors and is a good way of checking the quality of the sprout; (medium tough whole - tenderer) 25-15@0 10-6@1


butternut (in season ?), 10@1, mash with olive oil; also roasts well in a self basting roaster with fat and water


cabbage, fresh, 10@1 bcd non preferred, if not fresh, poorly digested, savoy sweet heart cabbage - needs to be fresh - 2@1, bcd sorta ok


carrots, juicing 50@0 35@1, large longitudinal cut or sliced/blended 40@0 (35 blended ?),30@1 900ml, medium - small longitudinal cut or sliced/ 35@0, 20 - 12@1 immersed in water; young longitudinal cut 6.5@1, yorktown organics 1@1/3, sliced medium 3@1/4 sharp, sliced or young 3@1/3, baby 2@1/3, outside edges slices 1@1/2, carrot curls 4@1/9 10@0, carrots boiled sliced 16 mins, cooked in fridge, one week max?


carrot greens, high vit k 4@0 or 2@1, bit bitter, anti - biofilmic


cauliflower 15@0 4-6@1


celery stalks, tough or dark green 5 to 10 minutes @ the 1 pressure cooker setting, more tender 3@1 --- celery leaves 7@1 --- celery needs lots of rain to grow well, but from april until early september there is not enough sun? bit bitter, more herbal? lighter coloured less bitter? greener needs more cooking? spit out the fiber


maybe celery needs just right sun, temperature and water conditions to be palatable?


if putting celery in a bucket of water to keep, trim leaves off or they will strip goodness from the stem


chinese radishes long sliced 1:30@1/6? test with just a one dinner quantity


chokos 4@1/3 "But the secret with choko is not to overcook. A little cooking heightens the colour to a bright pale green, too much cooking turns the colour a dull beige." chokos may be bcd/scd negative.


coriander/cilantro 0@0/2


corn kernals frozen 2@1/3, mixed frozen corn kernels and peas are no good because the kernels need more cooking time compared to the peas


large courgette, sliced 8@0


courgette (up to 4 x 14 cm), medium 1/2 longitudinal cut 1@1, large 2@1; cut in half long ways and not peeled, creamy. 1/4 cut no good, zucchini is larger, 15 to 20cm, see lower section


courgette whole and brussel sprouts 1:30@1/4


cucumber: cut into 4 whole sections, skin on, 6@1; cut into 1/4's longway 3@1, courgettes and white cucumber can be cooked together, tho this leaves the courgettes a bit soft


eggplant/aubergine  1@1/5, scd illegal despite being legal? bcd illegal?


endive (baby) 3@0 --- fennel 2@1/5


globe artichokes (bit tending to flower) 8@1/6 --- kohl rabbi 5@1/5


kale 15@1 60@0, high in vitamin K and A, tho these are unilkely to be preserved after the lengthy pressure cooking


orange sweet potato, 1/4 chunks 24@1; small slices 20@0; woodheater embers : 1 layer foil; 60/70min /1.5 hours, very soft when cooked; needs turning say four times? as resting on embers and embers hotter, if too hot, interior becomes hard as water is evaporated out; eat with cream kumera (less digestible than orange sweet potato), medium thin slices 24@1 extremely well cooked; eaten by itself away from the main meal with yogurt


leeks , thin/thick cut 16/35@0 (eat centers, discard outers, only cook white centers?), 2@1/5, thick cut 6@1 the leaves are not suitable, (flatulence inducing) - and i sometimes only eat the centers of white stems discarding the cooked outer white stem unless the leeks are very good quality which often they aren't at all here, august does seem to be ok


lettuce, older leaves 5@0/2, younger leaves 4@0/2


lepiota rachodes mushroom, preferably closed buttons, young ok, 10@1, don't eat too much !


mushrooms (slice in half? except for one pot cooking) biggish, dry, tough 25@1, medium, medium sliced 20@1, tough small buttons whole 20@1, slightly tough small buttons medium sliced 12@1/5 - look for pink gills - have only occasionally since affects sleep - at least 400ml water to help wash them out a bit, 300ml is a bit intense and too close to burning or can burn if the air is dry !


1/3/14 buttons, hand broken only, not sliced, 418 grams, 130ms a gram, 54 secs irridation, 8 mins cooking with older celery leaves (successfull!) and small radishes cut in half !


fresh small field picked 1@1/4


mushroom button, medium to smallish, stalks in, thin sliced 6@1/5, quartered 9 - 13@1/5


store bought shiitake mushrooms are woody and need boiling for half an hour, fresh picked is way the best and most digestible


uvb irridated sliced button and swiss brown mushrooms (200 millisecs per gram ?), 12@1


12/9/13 2 x 250 grams sliced button mushrooms @ 400ms per gram = 1 min 40 per batch


17/11/13 330? grams, quartered button mushrooms, 35? seconds tossed in trivet, 106 ms per gram?


12/4/14 446 grams 1/4'd buttons, used reflectored compact lamp, didn't but should have worn goggles because of uv reflection from the stainless steel bowl ! 150 ms per gram = 67 secs


23/4 664 grams, medium sliced, 180 ms per gram , 2 minutes, 6@1

11/5 706 grams, medium sliced, 180 ms per gram , 2 minutes 7 seconds, 6@1

21/6 935 grams 1/4'd, 150ms per gram = 2 minutes 10 secs, young buttons 8@1

5/3/15 788 grams 150ms/g = 118 secs aprox 2 minutes

8/5/15 246g 150ms/g = 37 secs


k when the uvb is lamp put down, watch you don't trip over power cord and the lamp falls to the floor


shiitake mushrooms log : 21/9/13, 154 grams, 29 seconds, 188ms per gram, tilt digital timer face towards window for best visibility with goggles !


24/9/13, 156gms, 115ms per gram, 18 secs


8/10/13 254 grams, 59ms per gram, 15 secs


20/10/13 172 grams, 40ms per gram 7 secs


2/11/13 180 grams, 30ms per gram 5.4 secs


7/12/12 257 grams 31ms per gram 8 secs


21st 12 229 grams 17.4 ms per gram 4 secs


13/1/14 207 grams 19ms per gram 4 secs


15/2/14 314 grams 6 secs


1/3/14 expiry date 3/3, too close so discarded !   cooking   fenugreek milkcaps !


onions (red and brown) whole large 20 mins@1, 30 mins @ 1 makes very soft; whole medium 18@1, sliced 12@0 6@1, red onions better for joints and have a higher flavanoid content ?


red onions don't keep as well as the ordinary


sliced onion 20 mins pan fried in olive oil


onions green : whole large, 45@0, halves 10@1, sliced 35@0 small baking 13@1


swimming goggles work well for stopping  the lachrymatory agent and sulfenic acid called syn-propanethial S-oxide  getting into the eyes :o)


parsley 12@1


parsley green seed 4@1/4 affects sleep, but an immune stimulant !


tough parsnips long cut 12@1 , medium round sliced 12@1, larger parsnips preferred as having more digestible starch ? parsnip non-core peel 10 - 12@0, more tender/october parsnips 4@1 in trivet (better), 3@1 in water


silver beet 20@0 5@1 ?


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thawed frozen peas 10@1


peas(frozen) 15 secs @1/8 put peas in when starting cooker from cold so they defrost before going onto pressure. if going into a warm cooker, then just having the heat on very low seems to be good (but use clean water to do this as the temperatures are lower). a quick blast on the two setting to defrost seems to crinkle and toughen? the peas.


alternatively 10@0/3 - maybe issues with not decomposing anti mitochondrial factors as much as cooking under pressure?


peas baby (frozen) 3@0/5, 0@1/6 - skin area/interior volume ratio too high?


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peppers capsicum whole red 1@1, sliced 1@1 10@0, more flavor steamed than under pressure, but the starches are not as well broken down - green peppers not worth getting (no carotenes), but orange and yellow peppers can be good


peppers are better cut to allow a bitter agent to be washed out into the steaming water


pine boletes, the secret is to peel the top skin and remove the gills, then fry-steam


potatoes waxy cut into quarters 18@1 no trivet; bintje, pink eye, dutch cream (semi floury !), nadine unknown nadine?, cut into quarters 15@1 pumpkin, - sharpish times, medium largish chunks 9@1/6 --- pumpkin medium, medium slighly smaller 8@1/6 --- kabouchi 7@1/6 --- small orange pumpkins 1 kg? 9@1/6, need to be well cooked


pumpkins are better steamed? 13@0 ok for butternut. bigger pumpkins are better? don't overcook. the small orange pumkins pressure cook very well but are laxative !


pumpkin seeds 11@1/7, also, uncooked seeds keep quite well in an open container in the fridge. boiling gives indigestion, had to swallow a yakult.


radishes, small uncut/medium cut in halves or quarters 12@1 30@0; radishes and coriander steam together well, coriander seems to get into the radish - radish a herb, not to be eaten in staple quantities?


radishes get much harder to cook when older and large ones need cutting down, the starch digestibility degrades considerably, 40@0 - 60@0?, not worthwhile?


rhubarb can be shallow pan fried in water, 2@1/4, rhubarb needs to be fresh, the juice loaded steaming water may be ok to drink in moderate quantites, though possibly high in oxalic acid (see section on stainless steel and nickel leaching with acid ph). not too good in feb, too hot, dry? maybe ok in feb? green stems and red stems


"It is available most of the year and is at the height of its season during winter, when it tends to grow more slowly producing thinner and redder stems. During the warmer months the stems grow much thicker and greener."


the flowers are good and have the same cooking time as the stems !


only eat small to medium amounts of rhubard, as it is high in oxalic acid. settles the stomach though and i confess to erring on the side of medium


silverbeet tough 10@0, tender 15@0, silverbeet florets 5@0/4, silverbeet seedheads 3@1/4, fine sliced silverbeet stems 4@1/3


baby spinach/asian greens 4-7@0/3


spinach like plant from "anahita" north motton 9@0/3


snow peas 1:30@0/3, sugar snaps 3@0/3


spring onion stems 3@1 6@0, leaves no good


swedes (rutabaga) 1/4ths to 1/6th's; young 15 to 19 to 60@0 35@1 (700 - 900ml?) , tougher/older/bigger, say late august, september 35 to 45 to 80 (1.3 liters of water) @1 : if tougher, slice more thinly, cut in half again to minimise obscuring to steam, minimum of 900ml of water !


with tough swede don't eat the harder parts after cooking !


tofu: hakea organic 5@1/7 - seems to have digestion problems/promote intestinal biofilm/yeast turnips 8@1/6 - fibrous centers no good watercress steam 3@0/3 zucchini is larger than courgettes, 15 to 20cm, vertical cut into say three pieces, 5@1, 12@0



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FRUITS


5 crown apples are good, jonagold, royal gala and arkane are ok (in order of preference), pink lady in limited use, sundowner makes me feel blowsy, no carotenoids !


cut the apples in half or quarters and simmer in a teflon coated pot, possibly including the cores to get the seeds and adding other fruit according to the time they need !


needs to be served with double cream (+ mascapone is nice !) to slow the digestion of the sugars (fructose !) and maybe some protein like quark or yogurt !


30 iu of d-alpha tocopherol   vitamin E  is effective in helping reduce the oxidation stress of the sugar pulse of such a meal !


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apples: all may need taking to the 1 setting to reduce phenol content?


apples (cut into 's and pipped?) : green (very unripe) not successful, too tart and maybe toxic; corner tree, isandula-gawler rd tree 2@1/5; arkane 2@1/3; cox orange pippin 1@0/5, fuji 6@0, golden delicious 2@0/5, granny smith, stone wall apple tree 3@0/5 but high phenol one at most at a time? migrainy, jonagold 3.5@1; pink lady 4@1, 500ml, no trivet; royal gala 1@1/4 - cooked with 2 bay leaves and 8 cloves - eaten with cream, red apple tree on orchard property just west of fejoia place, uncut, 6@1 mins


apples are too acidic to use in aluminium pressure cookers but are ok in stainless steel ?


5 crown and golden delicious do not keep forever once picked, granny smith keep better ?


granny smith sliced thinly shallow pan fries in EVOO very well (cooks very quickly compared to some other apples) !


best apple tree is preston school followed by the one past the warringa turnoff, the gawler one not so good? too much lead? wind and slope acted to collect exhaust? gawler one sems to be ok but phenolic


apples need to be picked as ripe as possible, too early and they are not the same and do not ripen the same off the tree


overdoing apples provides enough sugars and minerals to strongly promote biofilm regardless. perhaps cooking with cloves would help


pesticides and trees grown in old lead/arsenic loaded soil (from earlier spraying) are an issue


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low fat yogurt with pasturized fruits both reduces the sugar pulse from the fruit sugars, and these same sugars also promote the useful bacteria in the yogurt


avacodo's, hass bought on 19th feb 2008 very good, harvest begins early feb?


avacado, (pasturizing) 3@0/3, don't eat too much especially if bitter, causes migriane, some breeds more of a problem than others?


bananas, (whole) 0@1/4, eat with double cream. they can be cooked under pressure, or frypan steamed/fried


blueberries, frypan steam/fried 10 minutes


kiwifruit: (pasturizing), peel, cut into quarters, 1@0/5, eat with double cream


you are just aiming to heat the kiwifruit through to a minimuim temperature of about 68C to pasturize it, maybe a little bit of cooking as well


mangos: boil/simmer until soft in skins or pressure cook 0@1/7, cream about 1/2 an hour after to allow contact between stomach acid and the fruit?


try cutting in half and shallow pan frying as pressure cooking overcooks outside and still leaves the area next to the stone too cool. maybe could just bring to the boil and leave (stand) the fruit in to pasturize if small enough


you can also pasturize a mango by leaving it in its skin, putting it in cold water and bringing to the boil, then leaving standing in the water for about 7 minutes (gas off)


mangos have quite high levels of vitamin C


olives belong to the fruit family, i quite like kalamata but they need to be cooked/casseroled at say 85 - 90C for half a day or longer to improve the digestibility on top of their previous debittering processing !


rosehips (wild), high in caretanoids, flavanoids, vitamin C and antioxidants generally, cut in half and de-seed 2@1, collect water for drinking later (let cool then put in the fridge) as high in vit C !


soft ripe ones, just de-seed and steam-fry, but they need to be cooked sufficiently that any little prickly hairs are broken down or they can stick in the back of your throat


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pears, peeled, cut up 3@1, pasturise ripe only, 3@0/3


be cautious though, the sugars in pears are strong biofilm feeders, eat with double cream


pears: boil the water first to sterilise it, then put the pears in (peeled?) and simmer for 1 minute then let stand 3 mins with the saucepan lid on, then drain and put on a plate to cool, eat with double cream


bartlett pears really have to left to the moment of exact ripeness when the yellow skin can be peeled to expose a wet rather than granular surface


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plums lose nutritive value very quickly when ripe/soft so need to be cooked a bit "pre-ripe"/hard


small plums, simmer for a minute or several minutes or so, the skins should come off


large plums 3@1/1


the water from simmering the plums in a teflon lined pot can be quite drinkable (not from an unlined stainless steel pot or pressure cooker though!)



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BROTHS/CASSEROLING AND GELATINE


jelly: 250 ml boiled water, add 8 rounded teaspoons of clear , unflavoured gelatine, mix in while boiling then let set


gelatine drink/broth: 3 rounded teaspoons (10 grams) into 250 ml of foaming boiling water, simmer for 3 minutes


take a desert spoon of cream before, then b multi and b6, then vit c, then wait a bit, then drink the gelatine liquid


gelatine can be added to a boiled broth drink as well


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eyeballs sheep 4 hours total; oven temperature 250F, 350F initially until it starts to simmer


lamb heart 6 - 20 hours most digestible ; oven temperature 225F, 350/400F initially until it starts to simmer; cut lamb hearts so as to be flat and not as much water needed to cover; or cross section to cut fiber? magnesium from the heart leaches into the water


lamb steak : 9 hours @85C slow cook, bit tough, not a worthwhile cut to buy excpet for collagen, chops way better ! tripe: depending how tough it is (they need to be very fresh!) 24? hours @ a water temp of 98C? oven at 107C?


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slow cooking broth:  206C by oven dial gives 88-94C in broth, maybe ok, 225C by oven dial gives 91-95C in broth


lamb pancreas 7hrs? slow cook, lamb tongue 5 hours?


83c cooks say in 18 hours, but 65c not cooked after 24 hrs, 70c still not cooked, so dropping back oven to say 65c really does not cook, but 70c and 65c are too low to kill bugs.


also huge up/down gradient diff in oven, stir? glass casserole dish for small amounts of food.



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MEAT (INCLUDING ROASTING), OFFAL, AND SEAFOOD


merck says 57C to kill tapeworm cysts, also killed by prolonged freezing


meat keeps much better unenclosed on paper towels in the fridge and you can even layer; plate, paper towel/s, meat, paper towel/s, meat etc. in a stack


doing this i can keep chicken for up to 9 days which is very good !


btw, the slippery slimy film which forms on meat when it is kept under a plastic wrap is a  biofilm !


greg blonder   —   the bone conduction of heat is always a  puzzle  !


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beef shin 20@2/5 --- beef small roast 11@2/5


beef tough porterhouse 7@/1/6 whole chicken, biggish, back legs and wings cut off, 1@1/6 --- biggish chicken legs 30 secs@1/4 (internal temp after cooking 80C)


chicken wings slow cook 20-25 minutes @ 85C, 75 is a bit cool? full defrost necessary ! larger wings take longer shelf life of whole cooked chicken in fridge: 11 days is too long


nichols wings, dated 7/05, purchased on the 2nd, cooked and eaten the night of the third were ok. that five days until the date code expires, so is important to get that when buying that brand, but quality does vary with nichols, look for alternatives


medium chicken thigh fillets 0@1/4 sharp?, thick chicken thigh fillets 0@1/6-8, thighs 0@1/6 ------ chicken wings 2@0/3


mountain/shelduck male 25@1/6, roast young female almost ok? still very tough


lamb shanks 25@1/10 --- forequarter chops 11@1/7 --- rump/chump? steak 7@1/6 ---- loin chops 3@1/3, 1@1? 6@1? 3@1 a bit tough --- fat pieces with slivers of meat on 21@1/7


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lamb or any brains are best within half an hour of removal from the head and killing, being full of valuable, perishable oils and lecithin


lamb brains and sweetbread - frozen: boil water, put brains in then turn element right down then 10 minutes? best defrosted the night before in the fridge tho?


lamb brains and sweetbread - fresh: put into boiling water, no salt since this will cause aluminium leaching from any holes in the teflon coating on the aluminium pot, simmer for 6 minutes then let stand for five minutes


lamb brains and sliced onions fried with fresh fat and water is very good


"The biochemical events that ultimately result in depression actually start in the development and functioning of neurons"   study


yeah, the best thing for depression ime is fresh lamb brains because they foster neuron growth


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lamb heart thinly cut in cross sections (with the peptizyde enzyme taken after) and fried in fat and water; if the heart is too tough to do that, then its better not eaten - tenderized with a mallet?


lamb heart pressure cooked 10@1/7, cut in half


lamb suet fat seems to be more melatonin binding than the leg fat , as does the shouder fat, how ever the leg is the best meat


oxtail stew 250F 4 hours?


pig skin medium to thin thickness 28@1/10, 900ml of water; thick or tough pig skin 35@1/10 1.3L of water


pork forequarter chops 9@1/7, very tender on the same time @2, but vitamin depeleted? --- pork chops 7@1/8 --- pork strips/chops 8@1/6 --- oldish pig (thick fat?) spare ribs 9@1/7 -- pork hock needs to be roasted unless very small, watch out for toughness


turkey leg 10@1/5


tripe - needs to be VERY fresh; casserole 24 hours? - pressure cook tough/thick 23@1/8, medium 20@1/8


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blue nose looks a bit high in mercury in the nsw study, but maybe smaller fish are ok as it can grow up to 50 kg ? nah think it's a problem 20/3/15 ? !


mirror dory is a very nice fish, fry in fat just right, don't over cook, is delicate, was ok day after coming in at the nut house butchers


mussels 0@1 --- squid 5@1/6, casserole 86C 50 mins tough, but 13 mins soft, 24+ hours softer; (squid bit tough fried?) --- whiting 0@1/3


"octopus and squid meat are very rich in collagen; they are chewy when lightly cooked, tough when cooked to the denaturing temperatures of their collagen, around 120 - 130 F / 50 - 55 C, and become tender with long, slow cooking"


"The secret to good fried squid is to fry it in oil (176C) for only 40 seconds"


"Soak them in water and baking soda for an hour. Clean them in cold water then dry them. "


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i use a cast aluminium roaster with an interior teflon coating and domed glass lid (with glass flanges for the lid handles and the advantage of that is that you don't have any stainless steel exposed to cooking vapours internally)


warm the oven initally to 400F/204C, then put the roasting dish in with some suet fat only in for a minute or so, or just skip this all together as no benefit may be conferred by pre-greasing with fat


the oven should have warmed to the point its not switching on the overhead radiant elements much, radiant elements on with the empty roasting dish is to be avoided as they can overheat the teflon


do this so the cast aluminium heats up enough for the suet fat to be able to smeared as a lubricant on the interior surface, this step may be omitted


then put the meat to be roasted in for 15 minutes @ 400F/204C (relying on roast joint to keep teflon surface temperature down), then turn the oven temperature down to 350F/176C - 320F/160C


then when the roast has shed a small amount of juice/water (10 minutes later?), but don't burn the juice! turn it down to 225F/107C until the internal roast temperature is 75 - 80C (lamb) 65-70C (beef - medium rare)? and then let it stand in the oven quite a while with the oven turned off, but don't let the temperature go too low.


when cooking a roast you can cut into it before fully cooked, taking out cooked pieces to eat and then leaving the roast in the oven for longer.


in this case it pays to run a timer so you have an idea how much time has passed between the stages


the amount of shrink of the roast can be very indicative of the degree of cooking as is the amount of spilled juice and melted fat


surface contact between the roast and the aluminium will help keep the temperature of the teflon down, as will any water/roast juice


the interior (teflon) surface temp should never rise above 320F/160C or the teflon can potentially offgas toxic particles, dupont claim teflon is ok up to 500F/260C


the big advantage of cast aluminium is that you can use lower oven temperatures with quicker cooking times as the aluminium conducts heat so well compared to glass, ceramic, stainless steel or even vitreous enamel roasting or casserole dishes


melt a bit of suet fat in the bottom to make cleaning easier and use a thermometer in roasts


judge the thermometer temperatures from the roast after it has been left for a minute in semi-ambient temperature air


when the cooked internal temperature has been reached, let the roast stand for 15 - 20 minutes, standing will rise another 10C


when placing the (food safe!) thermometer in the roast, the bulb needs to kept away from any bone as bone conducts heat and will give a falsely high reading


i am using roasting more rather than fry pan cuts because of less exposed surface area of the meat, also rolled roasts have this issue of a high surface area to volume ratio and are also non preferred


some vegs like pumpkin (bcd ambiguous!) really are best roasted


topside more nutritious than blade?


unmarbled steak (eye fillet best, scotch fillet almost as good - fillet most nutritous cut?) is much tenderer than marbled , should have large areas of plain bright red (no brown), still thinking about wether marbled or unmarbled is better, unmarbled is a younger animal?


sheep heart roasts well and is high in magnesium taurate


roast beef and lamb only keeps a day or two in the fridge before losing its food value (oxidising?)


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veges roast at an oven temperature of 300F/149C


butternut roasts well


orange sweet potato : put in at the same time as the roast, a limited amount is tolerable unlike kumera which seems to be worse


roasting pumpkin seeds, on a glass plate in an oven @250F/121C, again not that digestable, and just not worth it


chicken : 350F/176C 15 mins, 300F/149C remainder - 250F/121C too low


mountain duck/shelduck : 350F/176C 5 mins, 300F/149C 18 mins but even the female is very tough. mallard is supposed to be the tenderest


beef : start at 350F/176C and then after 15 minutes go down to 275F/135C, internal roast temp at which to stop cooking is quite low, 45C?


for medium rare, take to an internal temperature after standing of 53C, 70C final standing is too high, 60C part way into the stand is also too high


lamb : start at 350F/176C and then after 20 minutes (30 minutes with a lot of pumpkin in as well - pumpkin goes in the same time as the lamb is started - don't overfill with pumpkin and risk parts of the lamb being undercooked) go down to 275F/135C, for medium rare take to an internal temperature of 55C


toxic metal leaching from the oven dish glaze an issue? too shorter time? no actual toxic metals since lead and cadmium free and a dark colour?   indian study, pb carpathian basin


butternut in pyrex casserole bowl, cut up, skins left on, no water added, 400F/204C in oven


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oven bags (discontinued use as they seem to leach toxins)


oven bag roasted mutton birds 86-88C? 90C? @ 250F


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small rolled rib roast internal temp 65C? large 72C?


low temp cooking of blade roast oven temp 83C, final roast temp 60C, very tender, very little juice, not squeezed out of meat


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cooking hints:


tabletop breville convection oven not that effective below 125 C? (unlike a big oven).


cook turkey without thermonmeter @ 150C minimuim.


steaming fish by washing in water then quickly putting on a hot george foreman grill?


oysterblade steak better fried in pan with cover rather than foreman grilled. BUT foreman grilled so still partly red inside was very good. valentine cut in silverside also tender and steakable.


turkey internal temp 86C? chicken internal temp of 83C? chicken cooked @ 250F is the main oven, seems to slow cook better than the convection oven. turkey@325F/163C to melt fat?


scotch fillet is more tender than porterhouse steak which can be quite a tough cut


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slow cooking beef tongue . cooking 36 hours sort of creates a decayed smell and slight taste. 15 hours at 78C tender underside is cooked but tongue end needs another four hours, cut tongue end off and toss as not very palatable?


10 hours @ 85C for soft meat, 23 hours @ 85C for tough meat


note: its a while since i cooked any tongue, would probably cook at just below a simmer for a shorter period now


tongue is best very fresh, pickled or spray injected are ok and often all that's available, smaller tounges better ?


glass casserole dish too small for uncut tongue, cut in half across and longways or use an enamel pot.


actually the glass casserole dish may be ok, had it in the oven at 200F by the dial, which was 86C water temp, no evaporation leaving it overnight. tends to spill water though as i move it , because i have it filled right to the brim with water


u can cut the front part of the tongue from the base, it may be necessary to cut the base longitudinally to have it fit into the casserole dish, but the back part of the tongue is best kept whole and its very good eating, the front part of the tongue is almost not worth bothering about


the spreyton butcher had good tongue on tuesday


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oxtail 15 hours, 80C? for the connective tissue and bone minerals oxtail really needs to be simmered for a while but this degrades the b vits and meat. it may be best just to forget the meat and go for connective tissue and bone minerals. i could just cook for meat then recover the bones and connective tisue and boil??????????????? the fluid from the 80C is pretty good!

slow roasting pork, put in oven at about midnight, 65 degrees, next morning about 9.00 it was about right except a tad dry, don't pierce ths bag next time so moisture kept in, maybe thermonmeter will fit, if not leave out... maybe can't go lower in temp, just starting to get that decayed smell of bacterial? enzymes? activity of some sort. tongue should be cooked same day brought. very perishable. preboiling on gas? shorter time? stops leakage????? small tongues best, may have considerably reduced cooking time.

slow roasting beef, turkey, pork 215F 102C seemd to work exceptionally well, unpierced oven bag, maybe an optimium between deactivating enzymes and not to high a temp crosslinking the meat...... pulled out with thermonmeter reading 66C (accidently did one roast to about 77, seemed good). maybe 1/4 to 1/2 to 1 hour at 300/350F? to start to raise internal roast temps a bit. turkey seems to need a higher final temp, say 85C when finished?

if roasting a large beef roast @ 350F to shorten the cooking time, be aware that the internal temp will continue to rise to a peak of an extra 8C. so maybe 60C is appropriate to pull it out at. if slow roasting then the gradients are far less.

roasting chicken@250F? 79C? 90C? 85C ! internal temp? main oven. start at 300F so skin doesn't get to brown? quicker cooking? 85C internal temp or most of the juices out. small chickens better?


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the spreyton butcher had good tongue on tuesday


somerset butcher: debone beef on monday, lamb wednesday


leven meats : beef debone monday and possibly wednesday



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MICROWAVING


sensor type microwaves seem to cook whole bananas left in skins, and chicken in a glass dish with a cover, quite well


i have reservations about food molecules being unnaturally damaged by microwaves and therefore limit the use of it


rice 50% duty cycle, 1:2.5 rice to water, let soak first for 12? hours


two apples 5 mins@50% power in covered container, cooks good. corn one kernel unhulled 5 mins@50% power


in terms of a hazard to the microwave operator, it's the magnetic fields rather than the microwaves that are the hazard to the user in close proximity.


minimise being closer than one meter to it when going and watch out for the head being too close when you are working on a bench and the microwave is close by and going



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FREEZING AND DEFROSTING


animal fats and brains have polyunsaturated acids in and even though freezing slows the oxidation of these EFA's, it does not eliminate it and perhaps 3 months is the useful limit for freezing meat, suet fat and brains


that is, if you want to retain the EFA benefit which is certainly important for suet fat and lamb brains


small plums seem to freeze ok just washed and uncooked


frozen meat and brains have something missing compared to fresh, though brains killed at the just the right time of year can be frozen with very good results


frozen meat needs to be a back up and not a staple


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freezing to kill fish parasites:


Freezing and storing at -4F (-20C) or below for 7 days (total time), or freezing at -31F (-35C) or below until solid and storing at -31F (-35C) or below for 15 hours, or freezing at -31F (-35C) or below until solid and storing at -4F (-20C) or below for 24 hours is sufficient to kill parasites.


the fda  recommends  the above freezing conditions to retailers who provide fish intended for raw consumption.


note: these conditions may not be suitable for freezing to kill parasites for particularly large fish (e.g. thicker than six inches).


home freezers may be very much less than these temperatures, putting some 35% hydrogen peroxide in the freezer and then using a digital thermometer is a good way of measuring freezer temps, my small stand alone freezer measured - 12.2C, the freezer on the bottom of the fridge measured -11.9C with the compressor running


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need to defrost pork in fridge if ambient above 10C? especially if even slightly spoiled when frozen in the first place


the smell of the cooked food is very indicative of biofilm toxins, shouldn't be any sort of 'volatiles' odour



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MISCELLANY


a slice of mozzarella in 85C water for two minutes softens it to make a nice palatable treat when eaten while still soft out of a serving spoon !


other cheeses can also be eaten this way


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pyrex is not  cracked up  to be what it  claims


soda lime silicate glass (which is what pyrex is now made of) can only stand temperature differentials of 55C compared to the 183C of borosilicate which used to be used in pyrex !


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bcd positive: celery, pressure cooked swedes


scd illegal: corn, kumera, parsnips?, oats, potato, rice


warming frozen milk, its best done over a slow heat as there is is quite a heat differential between the milk ice block and the melted milk which is worsened the hotter the flame


slow heating of the milk ice block with occasional stirring seems to give a smooth milk


boiling milk ruins it


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food seasons in tasmania:


oysters 29th? october free of algae bloom. month earlier was algae bloom toxins, depends on year? late august and early sept 2007 was ok. but oysters too loaded with arsenic? 19th dec 2012, oysters in poor condition, possibly with a small amount of toxin in? !


northern mainland goat's milk, starting to be ok from end of sept? 5th of october ok.


ok late feb early march, wet season in the atherton?


6th march, a good red grapefruit form caravanon?


cobram estate olive oil, best before august is a good month, june (new season) is hard on the stomach, best before 10th of dec is ok


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soaking  with added vinegar, or sodium bicarbonate ?


the video is interesting, i have yet to work through it, but she shouldn't used stainless steel to soak if vinegar, salt or bicarbonate of soda is added !


chickpeas (old) 25@2, no trivet, throw wash and soak water away, 24 hour soak, warm temp ? can be soaked at 60C for three hours ? single bean at a time eating ? scd illegal for a reason !


kidney beans 13@1/4


cereals/grains


buckwheat --- 1:2.5 water, 1@1/stand till button drops...soak? had a gut ache...white tongue?


millet water:grain, rinse well to get rid of saponins, 3.5:1 13@1/until red button drops or 3@2, this may be preferable as can possibly denature saponins......


quinoa 7@1/3


oats 1:4? pre boiled water + salt --- triticale flakes 1:2.3 pre boiled water, rolled, so take to high then warm for quite a while


white arborio rice, soaked 3 to 14 hours at room temperature or 20 minutes standing from 77C to 73C, 1 desertspoon of oil to stop foaming (didn't work), 1:4? rice to water, valve assembly removed so the pressure cooker functions as a pot, 12 mins ? use spatula to keep bottom clear !
valve retained: 0@1 stand 10 mins, add water if necessary then 0@1 again !, do not release under pressure as holes clog. switch onto one as soon as red plug rises to avoid rice clogging the pressure indicator. rice needs stirring initally to stop sticking to the bottom. salt + teaspoon of olive oil?


one can partially precook red or black himalayan rice then add in 1:4 ratio to arborio


at the moment (2017) i am presoaking 300ml of himilayan red rice overnight, then boiling/simmering for at least an hour to make it sticky and gelatinized, mixing in chillis and shredded coconut as well, and eating a small amount every three days !


white thai jasmine rice needs a bit more water added during the 2nd 0@1 ? otherwise a bit chewy ? didn't like the jasmine, stick to short grain ? too much pesticide ?


brown rice 1:1.9 water 4:30@1/stand


i would be cautious of too much brown and white rice in the diet in terms of  arsenic  content which probably varies depending on how much is in the water they grow in


brown rice contains more arsenic than white because of the way inorganic arsenic preferentially accumulates in the bran rather than the grain


boiled eggs are best    slow cooked   by dropping them in either cold  (town water, somewhat sterile)  or about 50C water like here  (where my water is straight from a farm stream or bore)


so i heat my stream/bore water to about 45C and then put the unpierced  (eggshells are somewhat porous to gas !)  eggs in, which means the eggs don't stay too long at temperatures bacteria thrive at and then slowly heat the water up to boiling, then turn off the gas and let the eggs stand for a while in the water


i don't bother to peel them because fresh eggs are not easy to peel , but simply cut them open longitudinally , shell and all, and scoop out the egg with a teaspoon ! yum !


eggs slow cooked this way best preserve the nutritional qualities compared to any other method of egg cooking ! : o)


alternatively times for eggs dropped into boiling or casserole water (the blunt end needs piercing to stop the shell cracking !) are:


small eggs 6 mins --- medium eggs 7 mins --- medium into 85C casserole water (eggs washed first) 13 minutes --- duck eggs 9 mins, no more than one duck egg every 3 days! daily duck eggs interfere with sleep regardless


ember roast potatoes: 50 mins? 45 mins? 35 mins? small potato, ember fire, watch eye exposure, use infra red glasses over normal glasses, tongs/right hand wet rubber glove, don't work the potatoes in the fire to much to minimise infra red exposure