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Vegetarian Diet

The vegetarian diet involves abstaining from eating meat, fish, and poultry. People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights. Others decide to become vegetarian for environmental reasons, as livestock production increases greenhouse gas emissions, contributes to climate change, and requires large amounts of water, energy and natural resources.

The most common types of a vegetarian diet include:

Lacto-ovo-vegetarian diet: Eliminates meat, fish, and poultry but allows eggs and dairy products.

Lacto-vegetarian diet: Eliminates meat, fish, poultry, and eggs but allows dairy products.

Ovo-vegetarian diet: Eliminates meat, fish, poultry, and dairy products but allows eggs.

Pescatarian diet: Eliminates meat and poultry but allows fish and sometimes eggs and dairy products.

Vegan diet: Eliminates meat, fish, poultry, eggs, and dairy products, as well as other animal-derived products, such as honey.

Flexitarian diet: A mostly vegetarian diet that incorporates occasional meat, fish, or poultry.

Health Benefits

Vegetarian diets are associated with several health benefits.

Studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E, and magnesium.

 May Enhance Weight Loss

 Switching to a vegetarian diet can be an effective strategy if you’re looking to lose weight. One review of 12 studies noted that vegetarians, on average, experienced 4.5 more pounds (2 kg) of weight loss over 18 weeks than non-vegetarians. Similarly, a six-month study in 74 people with type 2 diabetes demonstrated that vegetarian diets were nearly twice as effective at reducing body weight as low-calorie diets. Plus, a study in nearly 61,000 adults showed that vegetarians tend to have a lower body mass index (BMI) than omnivores — BMI being a measurement of body fat based on height and weight.

 May Reduce Cancer Risk

 Some research suggests that a vegetarian diet may be linked to a lower risk of cancer including those of the breast, colon, rectum, and stomach. However, current research is limited to observational studies, which cannot prove a cause-and-effect relationship. Keep in mind that some studies have turned up inconsistent findings. Therefore, more research is needed to understand how vegetarianism may impact cancer risk.

 May Stabilize Blood Sugar

Several studies indicate that vegetarian diets may help maintain healthy blood sugar levels. For instance, one review of six studies linked vegetarianism to improved blood sugar control in people with type 2 diabetes. Vegetarian diets may also prevent diabetes by stabilizing blood sugar levels in the long term. According to one study in 2,918 people, switching from a non-vegetarian to a vegetarian diet was associated with a 53% reduced risk of diabetes over an average of five years.

 Promotes Heart Health

Vegetarian diets reduce several heart disease risk factors to help keep your heart healthy and strong. In a recent study, 118 people found that a low-calorie vegetarian diet was more effective at reducing “bad” LDL cholesterol than a Mediterranean diet. Other research indicates that vegetarianism may be associated with lower blood pressure levels. High blood pressure is another key risk factor for heart disease .

Foods to Eat

A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats, and proteins. To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu, and seitan. If you follow a lacto-ovo-vegetarian diet, eggs and dairy can also boost your protein intake. Eating nutrient-dense whole foods like fruits, vegetables, and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.

A few healthy foods to eat on a vegetarian diet are:

Fruits: Apples, bananas, berries, oranges, melons, pears, peaches

Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots

Grains: Quinoa, barley, buckwheat, rice, oats

Legumes: Lentils, beans, peas, chickpeas.

Nuts: Almonds, walnuts, cashews, chestnuts

Seeds: Flaxseeds, chia, and hemp seeds

Healthy fats: Coconut oil, olive oil, avocados

Proteins: Tempeh, tofu, seitan, natto, nutritional yeast, spirulina, eggs, dairy products

Foods to Avoid

Lacto-Ovo vegetarianism, the most common type of vegetarian diet, involves eliminating all meat, poultry, and fish. Other types of vegetarians may also avoid foods like eggs and dairy. A vegan diet is the most restrictive form of vegetarianism because it bars meat, poultry, fish, eggs, dairy, and any other animal products.

Depending on your needs and preferences, you may have to avoid the following foods on a vegetarian diet:

Meat: Beef, veal, and pork

Poultry: Chicken and turkey

Fish and shellfish: This restriction does not apply to pescatarians.

Meat-based ingredients: Gelatin, lard, carmine, isinglass, oleic acid, and suet

Eggs: This restriction applies to vegans and lacto-vegetarians.

Dairy products: This restriction on milk, yogurt, and cheese applies to vegans and ovo-vegetarians.

Other animal products: Vegans may choose to avoid honey, beeswax, and pollen.

Meal plan for a week:

Monday

Breakfast: Oatmeal with fruit and flaxseeds

Lunch: Grilled veggie and hummus wrap with sweet potato fries

Dinner: Tofu sandwich with cabbage slaw

Tuesday

Breakfast: Scrambled eggs with tomatoes, garlic and mushrooms

Lunch: Zucchini with other veggies and  tomato soup

Dinner: Chickpea curry with basmati rice

Wednesday

Breakfast: Greek yogurt with chia seeds and berries

Lunch: Salad of tomatoes, cucumber, and feta with spiced lentil soup

Dinner: Eggplant parmesan with a side salad

Thursday

Breakfast: Tofu scramble with sautéed peppers, onions, and spinach

Lunch: Burrito bowl with brown rice, beans, avocado,     salsa, and veggies

Dinner: Vegetable paella with a side salad

Friday

Breakfast: Whole-wheat toast with avocado

Lunch: Marinated tofu pita pocket with Greek salad

Dinner: Quinoa-black-bean with zucchini noodles

Saturday

Breakfast: Smoothie of kale, berries, bananas, peanut butter, and almond milk

Lunch: Red lentil veggie burger with avocado salad

Dinner: Lentil Soup

Sunday

Breakfast: Kale and sweet potato 

Lunch: Bell peppers stuffed with zucchini fritters

Dinner: Black bean tacos with  cauliflower rice

Summarizing:

A balanced vegetarian diet with nutritious foods like produce, grains, healthy fats and plant-based protein may offer several benefits, but it may increase your risk of nutritional deficiencies if poorly planned.

I tried to put all the basic nutrition needed for a body like vitamins, carbohydrates, protein, fats, iron, and others in my diet plan. My regular diet is very irregular and unhealthy mostly junk and eating at one time sometimes make you happen to eat more which causes weight gain. My usual meals were from outside only like McDonalds, Tim Hortons, Osmos, Wendy’s, Pizza Pizza. So basically all the junk and anytime, meals were never scheduled. Well after following this diet for a week, it was refreshing! I was more energetic at work, also more attentive. I felt good about my body like what I am eating. It was a sufficient meal for a day and there was no overheating. I was not even hungry in between and in each meal I was full. I would for sure continue it and maybe can change after a month or so. It was a great experience.

References:

·       Health hq: Becoming a vegetarian. (n.d.). Retrieved April 16, 2021, from http://healthhq.world/issue-sections/fitness-wellbeing/healthy-diet-vegetarianism/becoming-a-vegetarian/

·       Vegetarian diet: How to get the best nutrition. (2020, August 20). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446?reDate=16042021

·       Vegetarian diet: Benefits, risks, and tips. (n.d.). Retrieved April 16, 2021, from https://www.medicalnewstoday.com/articles/8749

[chefruhi]

Covid-19 impact on Food System

The COVID-19 pandemic has led to a dramatic loss of human life worldwide and presents an unprecedented challenge to public health, food systems and the world of work. The economic and social disruption caused by the pandemic is devastating millions of people at risk of falling into extreme poverty.

The COVID-19 pandemic is a global health crisis that is already having devastating impacts on the world economy, both directly and through necessary measures to contain the spread of the disease. These impacts are also being felt by the food and agriculture sector. While the supply of food has held up well to date. In many countries, the measures put in place that have to contain the spread of the virus are starting to disrupt the supply of agro-food products to markets and consumers, both within and across borders. The sector is also experiencing a substantial shift in the composition and for some commodities the level of demand.

Damaging these impacts turn out to be for food security, nutrition and the livelihoods of farmers, fishers and others working along the food system will depend in large part on policy responses over the short, medium and long term. In the short term, governments must manage multiple demands while responding to the health crisis, managing the consequences of the shock to the economy, and ensuring the smooth functioning of the food system. While the pandemic poses some serious challenges for the food system in the short term, it is also an opportunity to accelerate transformations in the food and agriculture sector to build its resilience in the face of a range of challenges, including climate change.

The pandemic has been affecting the entire food system and has laid bare its fragility. Border closures, trade restrictions and confinement measures have been preventing farmers from accessing markets, including for buying inputs and selling their produce, and agricultural workers from harvesting crops, thus disrupting domestic and international food supply chains and reducing access to healthy, safe and diverse diets. The pandemic has decimated jobs and placed millions of livelihoods at risk. As many have lost jobs, fall ill and die, the food security and nutrition of millions of women and men are under threat, with those in low-income countries, particularly the most marginalized populations, which include small-scale farmers and indigenous peoples, being hardest hit.

Millions of agricultural workers, waged and self-employed while feeding the world are regularly facing high levels of working poverty, malnutrition and poor health, and suffer from a lack of safety and labour protection as well as other types of abuse. With low and irregular incomes and a lack of social support, many of them are spurred to continue working, often in unsafe conditions, thus exposing themselves and their families to additional risks. Further, when experiencing income losses, they may resort to negative coping strategies, such as distress sale of assets, predatory loans or child labour. Migrant agricultural workers are particularly vulnerable, because they face risks in their transport, working and living conditions and struggle to access support measures put in place by governments. Guaranteeing the safety and health of all agri-food workers – from primary producers to those involved in food processing, transport and retail, including street food vendors as well as better incomes and protection, will be critical to saving lives and protecting the public health, people’s livelihoods and food security.

An expanding global population remains the main driver of demand growth, although the consumption patterns and projected trends vary across countries in line with their level of income and development. Average per capita food availability is projected to reach about 3,000 kcal and 85 g of protein per day by 2029. Due to the ongoing transition in global diets towards higher consumption of animal products, fats and other foods, the share of staples in the food basket is projected to decline by 2029 for all income groups. In particular, consumers in middle-income countries are expected to use their additional income to shift their diets away from staples towards higher value products. Meanwhile, environmental and health concerns in high-income countries are expected to support a transition from animal-based protein towards alternative sources of protein.

However, what the course of the pandemic is showing so far is that the increase in malnutrition is not occurring because of a lack of food. On the contrary, production remains high, but there is a reduction in the demand for food caused by the interruption of work and entertainment activities such as hotels, restaurants, schools, and industrial facilities. International food trade also suffered due to logistic difficulties and higher sanitary barriers. All of this has been causing an oversupply of food, leading to greater food losses and waste.

Solutions:

Valuable bioactive components such as phenols, carotenoids, pectins, flavonoids, essential oils, glucosinolates, isothiocyanates, and whey protein isolate can be derived from food wastes to reutilize them in the food chain. These functional compounds can be used as preservatives, gelling agents, food, or nutritional supplements. Conventional or innovative techniques can be applied in the extraction, fractionation, and isolation stages of bioactive components from food wastes ( Galanakis, 2012). However, additional collection and processing centres are required to recover food wastes generated during production, processing, or consumption stages.

Therefore, people should always care about handwashing. Also, retailers must follow hygiene requirements when handling food. Food preparation workers must wear mask and gloves and change them frequently when cutting, slicing, or packaging foods. Consumers are also responsible to prevent contamination by not touching foods other than what they are willing to purchase in the stores (Morawska and Cao, 2020).

Decentralization of food manufacture might also be used to avoid drawbacks and risks associated with the centralization in the era of COVID-19. Decentralization provides flexibility in the supply chain and allows customers to get fresh and natural products. It also helps us to simplify the administrative procedures to reach poor and disadvantaged people.

Combining local and seasonal elements in short supply chains reduces storage and transportation, provides a better supply-demand balance, creates more transparency and tracking and contributes to waste reduction.

Food banks can play an important role considering the horizontal and vertical coordination mechanisms with farmer associations that make contractual agriculture arrangement. Primarily, It would be a way to help farmers to create new markets by selling their unsold produce to food banks and make the connection between farmers and vulnerable people during the COVID-19 outbreak (Jackson and Yurkevich, 2020).

Being a Culinary student in this pandemic it’s been really difficult for us to handle our food system. As we have to do all the labs at home and due to the lockdown, it has been difficult to go outside and buy ingredients and the most difficult task to find every ingredient according to the recipe. But I would like to appreciate all our chefs for being so cooperative and helpful, also to give us the right guidance and knowledge with the help of technology. Due to the pandemic, all the grocery stores were crazy as hell, by keeping all the measures like social distancing we had to sand up and wait in a long long line to have our food ready and sometimes by the time our turn comes, most of the essential items were gone. But we all learned our patience and how a small disease could make a big mess. So still being in the same pandemic, keep in mind all the measures for Covid-19 and stay safe.

Resources:

Galanakis (2012). Recovery of high added-value components from food wastes: conventional, emerging technologies and commercialized applications,Trends in Food Science & Technology,

Morawska, L, Cao, J. (2020). Airborne transmission of SARS-CoV-2: the world should face the reality. Environment International.

Jackson, A, Yurkevich, V. (2020). Farmers are throwing out food that could go to food banks. American Farm Bureau and Feeding America want to change that, CNN [Online]

. https://edition.cnn.com/2020/04/13/business/farmers-food-supply-food-banks-donations-trnd/index.html. 

COVID-19 and the food and agriculture sector: Issues and policy responses. (2020). OECD. https://www.oecd.org/coronavirus/policy-responses/covid-19-and-the-food-and-agriculture-sector-issues-and-policy-responses-a23f764b/

Belik, W. (2020, September 17). Sustainability and food security after COVID-19: relocalizing food systems? Agricultural and Food Economics. https://agrifoodecon.springeropen.com/articles/10.1186/s40100-020-00167-z

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[chefruhi]

BLOG #1 - MEAT AND GAME

For this assignment, I am choosing Goat as my animal. Goat meat from a mature goat is called chevon, from the French word for goat. The meat of a young goat is referred to as a kid. Milk-fed young goat is called cabrito, from the Spanish and Portuguese word. Incidentally, in some countries, goat meat is also referred to as mutton. I chose the goat meat because it’s a staple and delicacy in the world’s cuisine. Also, it can be prepared in a variety of ways. Goat meat has more iron, comparable protein, and lower levels of saturated fat, calories, and cholesterol compared to beef and chicken. “Goat meat is superior nutritionally.

There are different cuts from goat, such as:

1. Neck

Main cuts: Neck chops, Neck rosette, Neck fillet roast Best cooking methods: Slow cooking methods as braising, stewing, and roasting

2. Shoulder

Main cuts: Bone-in shoulder, Easy carve shoulder, Forequarter rack, Forequarter chop Best cooking methods: Slow cooking methods as braising, stewing, and roasting

3. Rib

Main cuts: Rack, Cultets Best cooking methods: High heat and quick methods such as grilling, barbecuing and pan-frying

4. Loin

Main cuts: Loin chops, Eye of loin, Tenderloin Best cooking methods: High heat and quick methods such as grilling, barbecuing and pan-frying

5. Leg

Main cuts: Leg bone-in, Easy carve leg, Leg (boned), Mini roast, Leg steak Best cooking methods: Searing and roasting and for Leg steaks, grilling, barbecuing and pan-frying

6. Hindshank

Main cuts: Shank, Drumstick Best cooking methods: Slow cooking methods as braising, stewing, and roasting

7. Flank

Main cuts: Goat ribs Best cooking methods: Grilling and roasting

8. Breast

Main cuts: Goat ribs Best cooking methods: Grilling and roasting

9. Foreshank

Main cuts: Shank, Drumstick Best cooking methods: Slow cooking methods as braising, stewing, and roasting

Mutton Nalli consists of monounsaturated fat which also contains less amount of polyunsaturated fat and conjugated linoleic acid. Mutton Nalli is also called “Mutton Bone marrow” in English It contains a great source of omega 3 fatty acid which has essential for efficient brain functioning. Mutton Nalli ( Goat Bone Marrow ) is the finely cut Mutton Nalli Pieces Taken From The Legs Of Farmed Raised Goat Known For Its Taste, Texture, Juiciness & Softness. It’s a Mutton shank cut from the foreshank. Goat shanks are prepared from the section of meat and bone above the knee joint and below the leg. Trimmed shanks, or drumsticks, have had the end of the shank bone scraped clean of excess fat and meat to expose the bone.

In Canada, the price for this cut is between $12-$30. It could be costly if it’s cut from Halal Meat.

Roasting is the best cooking method for foreshank as a dry heat method it only uses a small amount of fat or oil as a baste. The goat meat is cooked in an oven or on a rotating spit over a fire, gas flame, or electric grill bars. The leg of the goat is best roasted at low to moderate temperatures. This results in less shrinkage and better serving yields. Braising and stewing goat involve the slow cooking of meat in a liquid. This cooking method tenderizes and softens tough goat cuts and allows for rich and subtle blending of the goat meat flavors with those of the liquid and seasonings. . Braising is the perfect cooking method for tougher cuts of goat such as neck slices, goat shoulder cuts, goat riblets, goat shanks, goat flanks, goat breasts and a wide variety of goat dishes. Braising is the preferred method for cooking tougher cuts of a goat. Goat cuts that are braised are always cooked until well done because moist heat cooking methods permeate the goat meat with hot liquid and high temperatures, creating tender and flavorful meat. However, braised goat dishes can be overcooked despite the moist-heat cooking method. Stewing tenderizes the goat meat and allows the flavors of the ingredients to blend. When stewing, cuts from the goat shoulder and goat flank are often used as well as other meat from the goat.

 The word 'Nihari' originates from the Arabic word "Nahar" which means "morning". It was originally eaten by Nawabs in the Mughal Empire as a breakfast item after their morning prayers (Fajr). After a hearty breakfast of Nihari, the Nawabs would take a nap till afternoon, when they would wake up for afternoon prayers. It was only down the years, that Nihari became the favorite of the masses and the Mughal army, who would consume the stew for its energy-boosting properties and wade through the wintery-mornings of Delhi. Traditionally, Nihari was prepared overnight for 6-8 hours, in large pots for working-class laborers, who were involved in the construction of Mughal forts and palaces. It was served to laborers the first thing in the morning, for free. There's also a rather interesting practice followed in some restaurants in Old Delhi. A few kilos from each day's leftover Nihari is added to the next day's pot. This re-used portion of Nihari is called Taar and is known to add a unique and rich spicy flavor to the freshly cooked Nihari. Some Nihari outlets in old Delhi still boast of an unbroken 'taar', which can be traced back over a century! Nihari was also used as a home remedy for common cold and fever by the noted hakims of the walled city.

Nihari revolves around the cut of the meat, the slow cooking, and the result of whole tender pieces of meat that come off the bone at a touch. Nihari is best made with beef shin or shank and bone marrow. 'Nalli' is an Urdu word which means bone marrow. Bone marrow and bones are key to the flavor of nihari while tough beef shank meat is perfect for a long hour of cooking.

LUCKNOW SPECIAL NAHARI/NIHARI

Preparation time 15 minutes

Cooking time 1 ½ hour

Serves 4

Course: Breakfast/Main course

Cuisine: Lucknow/Uttar Pradesh

 Ingredients For Nihari Masala

5 gms Green cardamom

3 gms mace

1 gms Allspice

4-5 long pepper

2 gms Stone flower

3 gms black cumin seeds

2 dried galangal

½ gms Vetiver roots

1-inch cinnamon stick

20 gms black pepper

5 gms dried rose petals

For Nihari

½ cup mustard oil

1 tbsp garlic juice

2 bay leaves

4-5 cloves

2-3 black cardamom

700 gms onion, sliced

1 kg lamb /mutton

salt to taste

1 tbsp ginger garlic paste

5 gms red chili powder

15 gms Turmeric powder

12-15 gms coriander powder

1 ½ cup curd

2 tbsp wheat flour

2 tbsp prepared nihari masala

1 tbsp kewra water

Water

 For Tira

1 tbsp Prepared nihari masala

½ cup Ghee

1 ½ tbsp Red chili powder

1 tbsp Kewra water

 For Garnish

Coriander leaves

Onion chopped

Lemon wedges

Khamiri roti  (Bread)

 Process

● In a deep handi, heat mustard oil and let it smoke. Sprinkle some garlic juice.

● Add bay leaves, cloves, black cardamom, onion and saute well.

● Add lamb salt to taste and ginger garlic paste and roast them well.

● In a bowl, add red chili powder, turmeric powder, coriander powder, and curd mix well.

● Add the curd mixture into the handi. Water as required and mix well.

● Cover and cook on low flame till the mutton is completely cooked.

 For nihari masala

● Heat a pan, add green cardamom, mace, allspice, long pepper, stone flower, black cumin seeds, dried galangal, vetiver root, cinnamon stick, black pepper, and dry rose petals. Dry roast till fragrant.

● Transfer the spices to a blender and blend it to a fine powder and keep it aside.

● In a bowl, add wheat flour, prepared nihari masala, water as required, black pepper, and kewra water mix well. Transfer this slurry into handi.

● Cook till the gravy slightly thickened.

 For Tira

● Heat a pan, add ghee, nihari masala, red chili powder, and kewra water mix well strain the mixture and transfer it to handi.

● Garnish with coriander leaves, onion chopped, lemon wedges.

● Serve hot with khamiri roti.

Resources:

·       Sengupta, S. (2018). Nihari: History Of The Meaty and Buttery Breakfast Staple of The Mughals. NDTV Food. https://food-ndtv-com.cdn.ampproject.org/v/s/food.ndtv.com/food-drinks/nihari-history-of-the-meaty-and-buttery-breakfast-staple-of-the-mughals-1795358?akamai-rum=off&=1&_gsa=1&_js_v=a6&usqp=mq331AQHKAFQArABIA%3D%3D#amp_tf=From%20%251%24s&aoh=16125142643564&referrer=https%3A%2F%2Fwww.google.com&share=https%3A%2F%2Ffood.ndtv.com%2Ffood-drinks%2Fnihari-history-of-the-meaty-and-buttery-breakfast-staple-of-the-mughals-1795358

·       Goat Cuts | Lamb and Beef. (2021). Beef and Lamb. https://lambandbeef.com/meat-cuts/goat

·       Chef Ranveer. (2019, November 17). Lucknow special Nahari/Nihari recipe | नल्ली निहारी | Special Nahari masala recipe | Ranveer Brar. YouTube. https://www.youtube.com/watch?v=axon9qBTmXc&feature=youtu.be

·       52, R. (2020, November 5). Nihari Recipe |Pakistani Beef Stew. Recipe52.Com. https://recipe52.com/nihari-recipe/

·       Kadalunavu India Pvt Ltd. (2021, January 9). Mutton Nalli. Kadalunavu. https://kadalunavu.com/product/mutton-nalli/#:%7E:text=Mutton%20Nalli%20is%20also%20called,effective%20for%20proper%20brain%20functioning.

·       http://abga.org/wp-content/uploads/2016/01/Cooking-Goat.pdf

Goat cuts - Blog & Recipes - The Gourmet Goat Lady - BV Farm Fresh

. (2014). The Goat Lady.

http://www.thegourmetgoatlady.com.au/blog/goat-cuts/

[chefruhi]

Preservation

My product for this blog is Onions. I’ve recently been asking myself the question, “Why do people make pickled onions when Lacto-fermented onions have so many more benefits?” If you have a tradition at home in preparing pickled onions why not try adding the healthful benefits of Lacto-fermentation? The resulting fermented onions taste more fresh and have a seductive sourness that doesn’t make your mouth pucker.

 Are Pickled Onions Fermented?

The term pickling is often used synonymously with the word fermenting. This is wrong. Today pickled onions are most commonly preserved in vinegar with sugar, salt, and spices. Pickling refers to the preservation of foods in an acidic solution at a high temperature. Therefore vinegar-preserved onions do not contain live enzymes or probiotics. You’ll enjoy more health benefits when canning onions in the kitchen by ditching the pickling method and adopting Lacto-fermentation.

 What is Lacto-Fermentation?

At some point, thousands of years ago, early humans learned to use the process of fermentation to enjoy its tasty results. The most familiar fermented foods, like Korean kimchi, Jewish pickles, and German sauerkraut are made using Lacto-fermentation. Most people think about beer or wine when they hear the word fermentation. While specialized yeasts are used to convert sugars in grape juice or grains into alcohol, it is tiny bacteria that are responsible for Lacto-fermentation. Various strains of these bacteria are naturally present on the surface of plants, especially those growing in or close to the ground such as garlic, carrots, and jalapeños. The naturally occurring bacteria convert sugars into lactic acid. This acid is a natural preservative that inhibits the growth of harmful bacteria. Lacto-fermentation also increases and preserves the beneficial vitamin and enzyme levels, and digestibility of fermented food.

Some ways of using Fermented Onions at home:

·       Onion Salad Dressing: prepare your favorite vinaigrette and replace raw onions with your homemade ferment.

·       Caprese Salad: top a classic tomato and mozzarella salad with your new favorite fermented condiment.

·       Onion Butter: whip crushed fermented onions into softened butter and spread on fresh bread.

·       Pizza and Burgers: top a homemade pizza or stuff a juicy burger with pickled onions for a contrasting sour flavor profile.

·       Savory Cocktails: swap out cocktail onions for fermented onions in your favorite savory cocktail.

·       Cheese and Charcuterie: add your favorite Lacto-fermented vegetables to a celebratory cheese and charcuterie board.

 Recipe:

 Ingredients:

 ·        3 cups Pearl and Cipollini onions peeled

·        4 cups of water

·        2 tbsp salt

 Method:

1.   Once your onions are peeled add them to a mason jar so they are 1 inch from the top. 

2.   Prepare a salt brine by dissolving salt in water. 

3.   Pour brine into the mason jar until the onions are covered. 

4.   Optional: add any additional flavourings such as pickling spices or fresh oregano or basil. 

5.   Put the lid on the jar and store at room temperature in a dark place like your closet or cupboard.

6.   Open the jar once a day to release carbon dioxide. Fermentation fans call this “burping.”

7.   Continue this process for 3-4 weeks until fermentation bubbles no longer form. 

8.   Move the fermented onions to your fridge once fermentation has been completed and enjoyed for the next 3-6 months. 

[chefruhi]

Plant Based Vs Animal Based Diets

PLANT-BASED VS ANIMAL BASED DIET

 A plant-based diet can be considered as a diet that consists of food derived from plants such as vegetables, nuts, legumes, whole grain products, seeds, and herbs. The food made from this primary product falls under a plant-based diet which is high in nutrients, vitamins, and minerals.

 Benefits of a plant-based diet:

·       The plant-based diet is cheaper than an animal-based diet. For example, eggs, milk, and chicken are more expensive than vegetables, spices, and nuts. This shows that a plant-based diet is cheaper and easily available in the market.

·       Plant-based diets have more nutrients value than animal-based diets as plants are the primary source of energy. Plant-based diets help people to get the controlled body mass index which means that vegetarian people tend to be more fit than those people who are dependent on an animal-based diet.

·       The plant-based diet is also good for the environment as the people who are consuming this diet are not harming or killing innocent animals. The excessive animal-based diet causes imbalance in the ecosystem as well as the food chain. So, the awareness must be spread amongst the people to stop the consumption of animal-based diet and let be in favor of the plant-based diet.

 In my future culinary profession, I can see that I will be incorporating plant-based food in my menus because it has been my diet since childhood and is liked by everyone in my home country. I would like to facilitate this diet among my people. Also, I think that my culinary career will be influenced by plant-based diets.

                                                      Vegan Recipe

                                                   (Vegetable Biryani)

Nothing like a good plate of aromatic biryani! This Vegetable Biryani hits all the right spots with its wonderful aroma and exotic flavors! Loaded with veggies, crunchy cashews, warm spices like saffron, herbs like cilantro and mint, this biryani is a delight to the taste buds in every bite! Biryani is a rice dish made with layers of rice, spices, and traditionally meat (but in our case it's veggies!).

This recipe for Biryani requires 20-25 minutes before it gently simmers on the stovetop. Biryani is an Indian dish made with rice that varies from region to region.

·       Ingredients                             Quantity

Rice                                                150g

Red Onions                                     100g

Peppers                                            30g

Tomatoes                                        100g

Cauliflower                                      80g

Beans and Carrots                            80g (each)

Salt                                                 3tbsp

Red Chilli Powder                         1.5tbsp

Dried Coriander                              1tbsp

Cilantro                                          half Bunch

Papadum                                          2 in no.

Vegetable Oil                                   50ml

 ·       Soak the rice in 3 cups (24 oz) water for 30 minutes.

·       After the rice has soaked, drain the water using a colander.

·       Heat a pot full of water, add 3 green cardamoms, 2 cloves, and 3/4 teaspoon salt to it. Let it come to a boil.

·       Add rice, stir with a spoon.

·       Let it cook uncovered (don’t lower the heat) until it’s almost cooked (around 70-75% cooked but not fully cooked). There should be a bite to it. This takes around 6 to 7 minutes.

·       Remove pan from heat and drain rice in a colander. You may add a teaspoon of ghee to the rice. Set aside.

·       Heat 1.5 tablespoons ghee in a pan on medium heat. Once hot, add 1 sliced onion to it and cook until they turn golden brown and caramelize.

·       This takes around 8 to 9 minutes. Remove on a plate.

·       To the same pan, now add cashews and cook until golden brown, around 1 to 2 minutes. Remove on a plate and set aside.

·       To the same pan add potato, cook for 2 minutes until light brown. Remove on a plate.

·       To the same pan, now add cauliflower, beans, and carrots. Saute for 2 to 3 minutes until veggies appear light brown. Remove on a plate.

·       Heat 2 tablespoons of milk in a pan. Once warm, add saffron strands (crush it before adding).

·       Let it sit for 10 minutes for that beautiful yellow color. Saffron milk is ready, set it aside.

·       Crush ginger, garlic, and chili using a mortar and pestle. Set aside.

·       Heat 1.5 tablespoons oil in a pan/pot on medium heat. Add cumin seeds, cinnamon stick, bay leaf, peppercorns, remaining 3 cardamoms, and remaining 2 cloves.

·       Stir and let the spices sizzle for few seconds. Add the sliced onions also add 1/4 teaspoon salt.

·       Cook for 3 to 4 minutes until onions turn light brown. Then add the crushed ginger-garlic and green chilies paste.

·       Cook for 2 minutes until the raw smell goes away.

·       Remove pan from heat and whisk in the yogurt, whisking continuously until it’s all absorbed.

·       Put the pan back on the heat. Add all the veggies and toss to combine.

·       Add the biryani masala and red chili powder.

·       Add 1/4 cup water. Let it cook for around 6 to 7 minutes until veggies are almost cooked but not overcooked. They should be firm to bite.

·       You may also cover the pan, I usually cook uncovered. There shouldn’t be much water left, it should be a kind of thick mixture.

·       Remove from heat.

·        Now take a heavy bottom pan. I first grease the bottom of the pan with ghee.

·       Then add a layer of rice (half of the rice).

·       Top with half of the fried onion, half of the fried cashews, and half of cilantro and mint. Add 1/2 teaspoon of rose water.

·       Now place the veggies on top (all of it)

·       Then add the remaining rice on top of the veggies. Then top it with the remaining fried onion, cashews, cilantro, and mint.

·       Add the prepared saffron milk on top.

·       Add the remaining 1 teaspoon rose water on top.

·       And finally, drizzle 1 teaspoon ghee on top. Sprinkle some biryani masala.

·       I did 2 layers of rice and 1 layer of veggies. If your pan is small you may do more layers, but the end layer should always be of rice.

·       Cover the pan tightly with aluminum foil. Then cover with a fitted lid.

·       Heat a flat pan on medium heat. Once hot, reduce the flame to the lowest. Place your biryani pot on top of the pan and let it cook for 25 to 30 minutes on the lowest heat (dum).

·       Scoop out the biryani from the bottom of the pan so that each serving has both the veggies and the rice.

·       Serve vegetable biryani with a side of raita.

[chefruhi]

Culinary Blog: Sensory Evaluation

The sensory evaluation blog that I have created is a crepe which one can also find from the CrepeTO store, located in downtown Toronto. In this blog, I will be analyzing this food in the various categories of the five basic tastes, the five basic senses, familiar tastes, uniqueness, and experience.  

Evaluation:

· The five basic tastes were appealed to because throughout each bite, the taste transitions into a new one which demonstrates a distinctive taste.

· At first, there was mild saltiness, and it was not sweet until the bottom was eaten.

· Most times the saltiness was due to the olives that were used in the dish.

· It was very savory, not overpowering but mild as it is continually eaten the flavors burst and expanded.

· Also, there was a small amount of bitterness and sourness within the fruits of lemon and lime.

Observation:

· First, with a sense of taste, I observe an under overpowering savor that is desirable and appropriate, the combination of ingredients are ideally enjoyable.

· With my sense of smell, I mainly smelt the rawness of salmon, but as I took a deeper inhale I could detect that there were scents of the fruit of lemon and lime which blended in nicely with the salmon.

· As for my sight, I was able to perceive that it was pleasing to the eyes, the meal appealed satisfying, interesting, and enjoyable to my eyes due to the attractive colors (such as with the black olives, peachy salmon, green lettuce, which contrast each other subtly colors).

· For my hearing, I was expecting a crunchy sound from chewing, but it was a soft and smooth sound.

· Lastly, my sense of touch helped me observe that the crepe was as soft and smooth as a dough.

To me, I sensed a floury, yet sweet taste as if the crepe was like a waffle. Also, the salmon had a similar taste that reminded me of sushi. Another relative flavor I detected was the lemon and lime zest which made me recall a zesty fruit salad.

I believe the crepe is unique, because it changed my expectations of it being a normal type of thin pancake, by bursting my senses with its flavors. There is also a unique and unusual blend of smooth with chunky, such as the smooth lettuce with the chunks of fruits and salmon. Also, I find it unique how it can be eaten as an appetizer, dessert, or main course.

Reflection:

I learned that my palate is unique, receptive, and open to new combinations of foods, and enjoys when ingredients are blended appropriately. Also, I learned that my palate is very sensitive to the tiniest sense of taste.

Yes, I did enjoy this food because of its distinctive tastes, I especially enjoyed the fruity combination, like the lemony-lime zest that had a resonant after taste. Moreover, the display is a quite captivating outlook of eating the food, because I had to hold it as if I was holding an ice-cream cone, which gave an interest to the food’s display.  

Honestly, I would like to eat it again because I don’t get to eat it every day and I can’t seem to find it at certain places that in my near location,  because the way how it’s made creates a unique impression that it is a one of a kind dish.

I think the certain flavors that I found more appealing are the saltiness of the olives, the savouriness of the salmon, and the zesty fruits of lemon and limes. The certain flavor that I found less appealing are the vegetables, primarily the lettuce, even though it provided refreshments, I thought it was plain.

I believe this experience changes how I will taste, analyze, and use foods in my cooking because the experience allowed me to view taste as more of a mystery. I will view taste as a mystery now because, when I eat something I will not know the true flavor until I process and take my time with it, thus now I will try not to eat fast at once. Also, it helps me analyze and see that there doesn’t need to be an isolated main flavor, but there can be multiple flavors that can be combined appropriately together. For my cooking, this shows me that you can cook food in different ways where you can change it up and food isn’t just about making one component be cooked well, it’s making more than one ingredient be cooked and blended well with others.

[chefruhi]

Potato and Leek Soup

This a soup soup which is usually taken in winters.​ It's one of my favorite soup which I learned in my Hotel Management course which I completed from Chitkara University, India. It's basically a soup from Russia and I learned it when we were taught about Italian Cuisine. I often make this soup at home because my family too likes it and it's healthy. I made this soup once in a competition at college with a bit of change in the method which was done basically to it the Indian taste.

​

Ingredients:

​      Produce                   Protein/Dairy             Pantry                 Equipment

   2 Potato                        Cream                   4-5 ml Oil              Stocking Pot

   3 Leek Stem                                                  30 g Salt                 Blender              1 Bulb Garlic                                                  5 g Butter            Wooden Ladle

   Coriander                                                      2-3 pinch              Strainer

                                                                         Pepper                Mise en place                                                                                                           Containers

                                                                                                         Peeler

Method:

First peel the potatoes and cut them into medium dice.

Cut the leeks into paysanne and fine chop your garlic.

Deep fry the potatoes until golden brown.

Take a pan put some oil and add your fried potatoes, leeks and garlic into it and saute them.

Let it cool for some time and then transfer it to blend.

Blend it until a fine paste.

Transfer the paste into your stocking pot on a simmer heat and add some water. You can also use vegetable stock instead of water to make it more of a veggie flavor.

Add butter to make a velvety texture and add salt and pepper according to your taste.

Garnish it with cream and coriander and serve it.

Sensory Evaluation:

       Dish                        Flavor                       Aroma                       Texture

Potato and leek soup   potato and leek   Veggie and spices       Dense and                                                                                                               Consistent

The soup came out a success and all my friends who live with me tried it and they loved it. They advise me that I could use more spices to it and can add more veggies to it like celery and onions too to make it more healthy but overall they liked it.

The challenge I faced was that I wanted to to roast the potatoes into tandoor (cylindrical clay over mostly used in India) to make it taste it like more of an Indian dish but didn't had it so deep fried my potatoes. The overall soup was success and it tasted like the original recipe as per Italian cuisine. I could have used more veggies to the soup and could have use the vegetable stock to give it a good consistency. Also, to give a more Indian style flavor, I could have use the dhungar method (South Asian way to give smoky flavor to dish) with potatoes to give more smoky flavor by using charcoal and clarified butter.

It was a great experience while making this soup as it remind me memories of my hometown that how my family and I used to be together and enjoy this soup together. I learned what I can do better with this dish like what could I add more to it and what could I substitute. This soup goes great with the bread rolls and everyone can have this soup. Incase anyone has dairy allergy can simply remove the butter and cream from this. The  butter can be replaced by the Extra Virgin Olive Oil as it is natural and good for heart health. As I learned good substitute options for some ingredients I could use this in future as many people are allergic to dairy and many other things and being a chef it's good to have knowledge about these things so that any of your guest doesn't go unhappy and without tasting the new dish.

#soup culinaryskills assignment blog