|Kindle Edition (1)||2016-05-17||128|
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By Tess Ward
Published by Ten Speed Press on 2016-05-17
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Over the years the word 'diet? as we understand it has changed. The Naked Cookbook's interpretation is based on the Latin origins of the word, diata, meaning 'way of life.' To me a diet is exactly that'not a quick fix, but a sustained way of eating that naturally supports our overall health and happiness. Few people I know would claim that they follow their ideal diet, although this seems to be what everyone aspires to. Many of us still subscribe to the idea of 'diet? in the short term, and its promise to change, help, or improve us. Lose the tummy, have slimmer thighs or a tighter butt, because it will make us happier, right? Why else diet other than to improve our quality of life in some way? So many of these unrealistic regimes claim to do this, and they may well succeed in the short term. But anything beyond the initial 'starve yourself for a few weeks and lose weight? goes uncovered. In fact, any form of longevity is pretty much ignored, meaning dieters ultimately end up at the bottom of the heap, feeling worse than they did before they started. Too many diets are based too heavily in theory and not in practice. What works for one person is completely different for another. The area of nutrition and diet is full of contradictory information and evidence. There simply isn't a 'perfect diet? or 'one diet that fits all? instead, it's about finding the best balance in one's own body. The most important thing is to have a balanced understanding of what your own body truly needs. The Naked Cookbook moves away from processed and refined foods, unrealistic diets, and fad regimes instead, it is about eating food in its most naked form. A year ago, a restricted diet was something I was all too familiar with. Not for weight, but for health reasons. At age eighteen, I'd spent a month traveling in India. Along the way I picked up a parasite that I was to live with for the next five years. Over this period there were repeat visits to doctors and specialists. I was diagnosed with postinfectious irritable bowel syndrome, given more antibiotics than a dairy cow, and put on a restrictive diet. It wasn't until I met Humphrey Bacchus, a clinical nutritionist and medicine practitioner, that my problem was finally diagnosed. The recipes in this book are a compilation of the foods I have uncovered and created on my journey back to full health. The recipes have been designed to support and fuel your body, encouraging optimal health through simple, delicious, and stripped-back recipes. To clarify, this book is not strictly oriented toward any specific health-related diet. The recipes are naturally low in carbohydrates, free from processed food, and contain no refined sugar, but they are not gluten-free, dairy-free, or vegan (although many can be adapted to accommodate these diets). This book is all about eating food in its purest form. The Naked Cookbook celebrates creativity in cooking, and all the recipes are efficient, practical, and packed full of taste. They have been inspired by all the wonderful chefs I have worked with and the countries, cuisines, and restaurants I have enjoyed. I hope you find my naked dishes as pleasurable to make, eat, and use as I have found discovering and creating them. Cook naked, eat happy, and you'll never have to do the dreaded 'diet? again. introduction
NAKED BASICS basic roast chicken stock/broth 1 leftover roast chicken carcass 2? cups vegetable scraps (celery leaves, onion trimmings, leeks, fennel, carrot peelings, garlic, etc.) 2 bay leaves A few thyme sprigs Handful of parsley sprigs 1 Put the chicken carcass, vegetable scraps, and herbs into a stockpot. 2 Pour in enough cold water to cover the carcass by 2 inches, about 4 cups. Cover, bring to a boil, then decrease the heat to low and simmer, covered, for 3 hours (for stock) or for 24 hours or longer (for broth), occasionally skimming off any scum that rises to the top. If making broth, add water as needed to keep the carcass covered and cook until the bones become flexible and rubbery. 3 Strain through a fine-mesh strainer and pour into jars. The broth should gel, but it is not necessary. Store in the refrigerator for up to 3 days, or freeze for up to 1 month. Asian chicken stock/broth: Replace the vegetable scraps, bay leaves, thyme, and parsley with a 2-inch piece fresh ginger, 1 star anise, 3 or 4 fresh chile peppers, 1 whole garlic bulb (unpeeled and smashed), and a 4-inch stalk lemongrass (optional). Makes about 3? cups Broths and stocks are typically made with bones and can include a small amount of meat adhering to the bones, which are often roasted first to improve flavor. Broths are simmered for a long period of time (often in excess of 24 hours), whereas stocks are simmered for 3 to 4 hours. broth's goodness Broth's long cooking time helps to extract as many minerals and nutrients as possible from the bones. At the end of cooking, the minerals have leached from the bones into the broth and the bones crumble when pressed between your thumb and index finger. Broths are extraordinarily rich in nutrients'particularly minerals and amino acids, especially glycine, proline, and arginine. Glycine supports the body's detoxification process and is used in the synthesis of hemoglobin, bile salts, and other naturally occurring chemicals within the body, as well as supporting digestion and the secretion of gastric acids. Proline, especially when paired with vitamin C, supports good skin health. And there is evidence to suggest that arginine helps to improve the body's cardiovascular system. Bone broths are also rich in gelatin, which improves collagen status, supporting skin health and also aiding digestive health. stock's goodness Stock is rich in both minerals and gelatin. Chicken stock, in particular, inhibits neutrophil (a type of white blood cell), migration it helps ease the symptoms of colds, flu, and upper respiratory infections. naked broths + stocks
NAKED BASICS beef stock/broth Roasting the bones ensures a good flavor in the resulting beef stock. If making soup with this broth, it's wise to serve it very hot, as it may gel once it cools. 6 to 6? pounds grass-fed beef bones 2? cups vegetable scraps (celery leaves, onion trimmings, leeks, fennel, carrot peelings, garlic, etc.) 2 to 3 bay leaves A few thyme sprigs 2 rosemary sprigs 1 Preheat the oven to 400'F. Rinse the bones, dry, and spread in a roasting pan (they should fit in a single layer). 2 Roast for about 1 hour, then remove from the oven and drain off any fat. Put the bones into a stockpot along with the vegetable scraps. Add cold water to cover, about 4 cups, cover, bring to a boil, and add the herbs. Decrease the heat and simmer, covered, for at least 3 hours (for stock) and up to 24 hours (for broth), occasionally skimming off any foam. 3 Strain through a fine-mesh strainer and pour into jars. The stock should set like gelatin and the fat should rise to the top. Remove the fat and set aside for cooking. To serve as soup, scoop out the gelled stock and reheat. 4 Store in the refrigerator for 2 to 3 days, or freeze for up to 1 month. Makes about 3? cups fish stock The best fish bones for stock are from fine fish'ask your fish supplier to remove the gills behind the cheek flaps to prevent any bitterness. Don't use the bones of oily fish. This is not as extravagant as it sounds, as fish suppliers will often hand over the bones for free. 1 pound, 2 ounces fish bones 1 carrot, finely diced 1 celery stalk, finely diced 1 onion, finely diced 12 parsley sprigs and 3 or 4 fennel bulb trimmings (optional) 1 bay leaf 1 Put all the ingredients into a stockpot and add cold water to cover by about 1? inches. Cover, bring to a boil, and spoon off any white or gray froth that rises to the surface. Decrease the heat and simmer, covered, for 20 to 25 minutes. 2 Strain through a fine-mesh strainer into a bowl and let cool. 3 Store in the refrigerator for 2 to 3 days, or freeze for up to 1 month. Makes 6 to 8 cups miso soup Miso soup is a traditional Japanese broth made from fermented soybeans. It is high in manganese, copper, and zinc and is a good source of protein and dietary fiber. As a fermented food, it is also beneficial to digestive health. The microorganisms used in the fermentation of soy miso can actively help metabolize proteins, carbohydrates, and fats, transforming them into smaller, more easily digested molecules. 1 tablespoon shredded nori or wakame seaweed (optional) 1 packet (? ounce) bonito fish stock, or dashi 2 to 3 tablespoons miso (any kind) 2 green onions, minced ? block (7 ounces) firm silken tofu, cut into 1-inch cubes (optional) 1 Bring 4 cups water to a simmer in a pan and add the seaweed (if using). Simmer for 5 minutes, then decrease the heat to very low and add the remaining ingredients. Stir until the miso is well dissolved, then remove from the heat. Don't let the miso boil, as this will kill the beneficial nutrients and alter the soup's flavor. Serve hot. Serves 4
10 NAKED BASICS The quality of the oil you select depends on what you want to use it for. For instance, if you are making chile oil to use as a condiment, then use a high-quality extra-virgin. But if you are just intending to cook with it, then a more basic olive oil is more suitable. It is important to use dried rather than fresh ingredients, such as herbs and chiles, to infuse your oil. Fresh spices and herbs release moisture that can cause bacteria to form in the oil (the only exception being garlic). If you are going to include ingredients with any potential moisture in your infusions, make sure you dry them out completely before using. It is also important to sterilize the jars before use (see the ghee recipe on page 17). To make the infused oil last longer, you can heat it with the infusing ingredients, which kills any bacteria. To do this, combine the oil and other ingredients in a small saucepan and place over low heat for about 5 minutes, until the oil gets hot (but don't let it boil). Remove from the heat, cover, and let cool to room temperature. Transfer the other ingredients to a sterilized bottle, then add the oil and seal. It will keep for 2 to 3 months. However, don't heat extra-virgin oil, as it damages the quality and the health benefits of the oil. Although this means this kind of infused oil won't keep as long (only around 2 to 3 weeks), you can just reduce the quantity that you make. For these infused oils (pictured opposite), use a generous 2 cups of extra-virgin or regular olive oil. chile oil (pictured top left on opposite page) 10 to 20 small dried red chiles garlic oil (pictured bottom left on opposite page) 6 garlic cloves, peeled and halved rosemary + bay oil (pictured top right on opposite page) 2 large dried rosemary sprigs 4 bay leaves lemon + pink peppercorn oil (pictured bottom right on opposite page) Zest of 2 lemons, cut into thin strips 2 tablespoons pink peppercorns 1 Leave the zest to dry in a warm place for 1 week before using. Or use the oil heating method. naked infused oils