And like all the best choose-your-own-adventures, bubble tea rewards you for being you. The more personalized you make it – by selecting your favourite ingredients, tweaking your ideal ratios and pouring your heart into every last decision – the more incredible it will be.

In this article, we’ve compiled a rough guide to customizing your perfect bubble tea, from bases and toppings to tweaks and adjustments. Remember, it’s up to you to make the final calls. We’re merely supplying you with the know-how to make your best choices.

The Basics: Bubble Tea Bases and Toppings

When bubble tea was first invented roughly 35 years ago in Taiwan, it was synonymous with milk tea. Now, innovative bubble tea brands like Chatime have widened the scope, making the drink more inclusive, forward-thinking and endlessly customizable. As such, you’ll find several bases to choose from at a bubble tea store, including but not limited to:

• Milk tea: As mentioned, this is the classic, a comforting combo of earthy black tea, rich dairy and just the right amount of sweetness.
• Green tea: A serious contender for bubble tea supremacy, green tea is a popular alternative to milk tea. You’ll often find various green teas available, like floral jasmine or nutty matcha.
• Fruit tea: The ultra-refreshing cousin of traditional bubble tea, fruit tea boba consists of (you guessed it) a fruit-forward base like lychee, mango, passionfruit or peach.

Next, it’s time to choose one of several exciting flavours, like:

• Zippy passion fruit
• Earthy matcha
• Refreshing peach
• Comforting strawberry
• And nutty taro

Next, it’s time to “load the bases” with several toppings to choose from. These include (but certainly aren’t limited to):

• Tapioca: Along with milk tea, tapioca pearls comprise the classic bubble tea, the quintessential boba. They’re slightly chewy and springy, and sliding them up that wide straw is like a treasure hunt!
• Grass jelly: Slippery and satisfying, these jellies are made with a Chinese herb akin to mint. They’re a refreshing accompaniment to a fruit or green tea, but you might also enjoy them in a milk tea.
• Brown sugar pearls: All the caramelly goodness of brown sugar in a taut, chewy sphere. What’s not to like? These are often served simply alongside a milk product, but you can try them with other bases.

If you want a complete peek at the wide world of bubble tea bases, feel free to peruse the menu at Chatime.ca (the brand offers literally hundreds of combinations).

A Step-by-Step Guide to Creating Your Perfect Bubble Tea

Having trouble picturing your ideal bubble tea? Here’s a step-by-step guide on how your perfect boba comes together!

• Step 1: Choose your base drink (milk tea, green tea, fruit tea)
• Step 2: Choose your flavour (roasted milk tea, jasmine green tea, lychee fruit tea)
• Step 3: Choose your topping (boba/pearls, jelly, pudding, sea salt crema)
• Step 4: Customize further (milk, sugar, ice levels)

Tweaking Your Masterpiece

At this point, you can set aside the decision-making process and dig into your masterpiece. Or you can take it a step further. Since the best bubble tea is made to order, take this opportunity to tweak the sweetness (“half-sweet,” for instance), swap the milk product (oat milk instead of dairy, e.g.) or even skip the caffeine (making it kid-friendly). Here are a few examples of customized bubble tea orders:

• Large Thai milk tea with oat milk, tapioca, less ice and 50% sugar
• Regular grass jelly roasted milk tea, no ice, 30% sugar
• Large QQ grapefruit juice, less ice, 50% honey substitution

If you’ve followed your heart and palate in the steps above, you should be staring down at your perfect beverage – a bubble tea as unique as you.

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1. Blend your own spice mixes

One of the most exciting things about cooking with an Indian Masala Dabba is the opportunity to create your own spice blends. Experiment with different combinations of spices like cumin, coriander, turmeric, and cardamom to make your own unique masala. You can then use this masala to elevate the flavors of your curries, dals, and even rice dishes.

2. Temper your dishes

Tempering is a popular technique used in Indian cooking to enhance the aroma and taste of a dish. In a hot pan, heat some oil or ghee and add whole spices like cumin seeds, mustard seeds, and dried red chilies from your Masala Dabba. Allow them to sizzle and release their flavors before adding them to your dish. This simple step can transform a simple lentil soup or vegetable stir-fry into a flavorful delight.

3. Season your snacks and appetizers

The Indian Masala Dabba is not just limited to curries and main dishes. You can also use it to season your snacks and appetizers. Sprinkle some chaat masala on your roasted nuts, fries, or even fruit salads for a tangy and flavorful twist. The versatility of the masala dabba allows you to experiment with different spices and create unique combinations for your favorite snacks.

4. Infuse your beverages

Who said the Indian Masala Dabba is only for savory dishes? Think beyond curries and use your masala dabba to infuse flavor into your beverages. Add some whole spices like cloves, cinnamon, and cardamom to your tea or coffee for a warm and aromatic drink. You can even create your own spice blends for refreshing summer drinks like lemonade or iced tea.

5. Toast and grind whole spices

Take advantage of the empty compartments in your Masala Dabba to store whole spices like cumin seeds, coriander seeds, fennel seeds, or fenugreek seeds. Toasting these spices lightly in a dry pan brings out their flavors and aromas. Once cooled, grind them using a mortar and pestle or a spice grinder. The freshly ground spices will add a new dimension of flavor to your dishes, whether it’s sprinkled over roasted vegetables, mixed into dips, or used as a seasoning for grilled meats.

6. Prepare marinades and rubs

Another great way to use your Masala Dabba is by creating your own marinades and rubs. Mix together a combination of spices like paprika, chili powder, turmeric, and dried herbs from your Masala Dabba, along with oil, lemon juice, yogurt, or any other desired ingredients. Marinate your proteins or vegetables in this flavorful blend before grilling, roasting, or sautéing. Alternatively, use the spices and herbs from the Dabba in dry rubs for meats or vegetables before cooking them.

7. Sprinkle over popcorn or snacks

The Indian Masala Dabba can also be your secret weapon for upgrading movie nights or snack time. Sprinkle a pinch of your favorite spices or spice blends from the Masala Dabba over freshly popped popcorn, roasted nuts, or even fries for a burst of flavor. Try options like chaat masala, smoked paprika, or garlic powder to give your snacks an exciting twist.

8. Add flair to your homemade bread and doughs

Whether you’re making bread, pizza dough, or even homemade tortillas, the Indian Masala Dabba can be your go-to for adding extra depth to your baked goods. Experiment with adding spices like nigella seeds, sesame seeds, dried fenugreek leaves, or even crushed dried red chilies to your doughs. This addition will give your homemade bread and doughs a distinct flavor profile that will take them to the next level.

Remember, with the Indian Masala Dabba, the possibilities are endless. Let your creativity and taste buds guide you and have fun exploring new ways to use your favorite spices and herbs in your everyday cooking!

Mish Sen is a beloved teacher, turned popular food blogger. Realizing she had figured out shortcuts for creating amazing dishes in a lot fewer steps than it traditionally takes to make Indian dishes, she shares her recipes with as many people as she could. Mish shares through her popular food blog on Instagram @eatswithmish. Her cookbook, Indian Kitchen Secrets: 52 Easy-to-Make Indian Recipes for Beginners is available exclusively on Amazon. Mish teaches one-on-one as well as group cooking lessons and has hosted several online Indian cooking shows. She lives with her husband in Minnesota. For more information visit https://www.mishsen.com.

The post 8 Wonderful Ways To Use Indian Masala Dabba In Your Daily Cooking appeared first on .

Try Something New

Cooking Indian food requires a willingness to try new things and step outside of your culinary comfort zone. It takes courage to experiment with what you may perceive as unfamiliar spices and ingredients. You’ll be happy to know that delicious and wholesome Indian dishes can be accomplished with a handful of very basic ingredients like cumin, coriander, turmeric, ginger, and garlic. And of course, “garam masala” Indian cooking’s flavor BFF.

The key is to start small and work your way up to more complex dishes. Begin by mastering a few simple recipes, such as chana masala or butter chicken, before moving on to more challenging dishes. As you become more comfortable with the ingredients and techniques, you’ll find that cooking Indian food becomes easier and more enjoyable.

Build Your Confidence

Building confidence in the kitchen comes with time. Here are a few tips to help you build your confidence and become a master of Indian cuisine:

• Experiment with spices: Don’t be afraid to experiment with different spices and flavor combinations. Use your taste buds as a guide and trust your instincts.
• Practice makes perfect: The more you cook Indian food, the more comfortable you’ll become with the ingredients and flavor combinations.
• Learn from the experts: There are many resources available to help you master Indian cooking, including cookbooks, online tutorials, and cooking classes. Take advantage of these resources and learn from the experts.

Embrace Bold Flavors

One of the most important aspects of Indian cooking is the use of bold flavors and spices. From the heat of chili peppers to the sweet aroma of cinnamon, Indian cuisine is all about creating a harmonious blend of flavors that tantalize the taste buds. To cook Indian food with confidence and bravery, don’t be afraid to experiment with new spices and flavor combinations. Try adding a pinch of turmeric to your rice, or a dash of garam masala to your roasted vegetables. Explore and have fun.

Make Mistakes                                          

Mistakes are a natural part of the learning process, and it takes courage to embrace them. Don’t be afraid to make mistakes when cooking Indian food. Use your mistakes as an opportunity to learn and grow. Remember, even the best chefs make mistakes from time to time.

Practice

Finally, the best way to cook Indian food with confidence and bravery is to build your skills through practice and repetition. Practice making your favorite dishes over and over again until you feel confident enough to try something new.

Share Your Creations

Once you’ve mastered some of the dishes, it’s time to share your creations with others. It takes courage to put yourself out there and share your food with others, but the rewards are immeasurable. Seeing the joy on someone’s face when they taste your delicious Indian dishes is a truly gratifying experience.

Cooking Indian food with courage requires a willingness to try new things, overcome intimidation, build confidence, embrace mistakes, and share your creations with others. But the rewards are well worth it! The key is to approach Indian cooking with an open mind and a willingness to learn. So don’t be afraid to step out of your comfort zone and explore the rich and diverse world of Indian cuisine. Who knows, you might just discover a new passion in the kitchen! 

Mish Sen is a beloved teacher, turned popular food blogger. Realizing she had figured out shortcuts for creating amazing dishes in a lot fewer steps than it traditionally takes to make Indian dishes, she shares her recipes with as many people as she could. Mish shares through her popular food blog on Instagram @eatswithmish. Her cookbook, Indian Kitchen Secrets: 52 Easy-to-Make Indian Recipes for Beginners is available exclusively on Amazon. Mish teaches one-on-one as well as group cooking lessons and has hosted several online Indian cooking shows. She lives with her husband in Minnesota. For more information visit https://www.mishsen.com.

The post Sizzle and Spice: 8 Ways to Approach Indian Cooking with Courage appeared first on .

Some are classic and run on oil; others are healthier and run on forced hot air. There are also electric fryers. Which fryer to choose and why? What are the selection criteria? Follow the leader.

Good reasons to buy a fryer

Having a Typhur Dome Air Fryer at home means having an easy-to-use kitchen appliance and enjoying a faster frying process. Let’s discover the advantages of the deep fryer:

Considerable time saving

Many of you want to buy a fryer because it is a time-saving appliance. Indeed, the frying process is much faster than that of the ordinary frying pan. Unlike the classic frying pan, the deep fryer avoids overcooking the food if it is not turned over and allows you to obtain perfect frying. It is kitchen equipment that is very easy to use and store.

Oil saving

It is normal to use oil for frying. However, this is not the healthiest way to cook. If you use a frying pan, you will necessarily have to use a significant amount of oil each time you fry food. You cannot use the same oil to cook other food.

To save money, you can buy a fryer. This kitchen appliance has an oil filter that allows you to use the same oil when frying another food.

Delicious and crispy dishes

With an air fryer, the possibilities are endless because there are several air fryer recipes you can try. You can prepare pork, fish, vegetables and snacks such as fries, cupcakes and crackers. This appliance allows you to make savory or sweet dishes to please the whole family.

What are the different types of fryers?

You can choose between different fryers, including the traditional oil bath fryer, the electric oil fryer, and the air fryer or air fryer. Here are the characteristics of each type:

The oil bath fryer

This is the most classic fryer model. It consists of a pan, a basket, and a lid. It is straightforward to use, you have to put it on the hob, add oil and wait for it to heat up to add the food.

An inexpensive device that allows you to control the heating temperature and use the lid as a dish. This model is easier to clean than the electric fryer, as it can be put in the dishwasher.

Electric oil fryer

The second fryer model found on the market is the electric oil fryer. It is a classic model that is very easy to use and uses the same principle as a traditional fryer.

It consists of several resistors which heat the oil bath and allow frying. You must choose whether you want to release the cooker or the hotplate for other uses. You will be able to use the fryer and carry out other cooking at the same time because the device will be connected to an electrical outlet.

You can adjust the temperature and the cooking thermostat and use the cold zone to avoid re-deposing the grilled food’s remains on the new ones. Some electric fryers have a lid equipped with grease and odor filters, and others have oil drain valves, which are very practical for cleaning the tank and other parts of the kitchen appliance. Another advantage of this fryer: it is more flat and stable than conventional oil models.

On the other hand, the main disadvantage of this device is that it is difficult to clean. Carrying out total degreasing while handling the device will be necessary. A chore that requires time and energy, knowing that the electric fryer is heavier than the traditional fryer and that many parts are not dishwasher safe. Also, unlike the classic oil model, this model does not have a lid that can be used as a fries dish.

The oil-free or hot-air fryer

There’s the hot air fryer for those looking for a fryer that doesn’t use any oil to fry. This model has the particularity of cooking fries with little or no oil. Indeed, the cooking is done thanks to the hot air circulating in the tank. It is the ideal solution for those who want to make healthier fries. Depending on the model chosen, you can also take advantage of a turntable that allows you to cook or defrost other dishes.

Another good reason to buy a hot air fryer is that it gives off less odor and grease. Also, cleaning is effortless. Most models are dishwasher safe, which makes cleaning relatively simple. We also note that this type of fryer has an anti-odor lid. Even though the fries’ taste and texture differ from those cooked with the oil fryer, the fries are still delicious.

Fryer selection criteria

First of all, you must choose the type of fryer, between the classic oil model, the electric oil model, and the forced hot air model. As we have seen above, each model has its advantages and disadvantages that are useful to study before making the purchase. Choose the fryer based on your needs, budget, and the storage space available in your home.

Basket capacity

To know how many fries you can cook, analyze the basket’s capacity. This varies depending on the model and is generally between 700 g and 2 kg, knowing the baskets must be two-thirds full. If you want to make fries, estimate about 200 g per person. With a 1 kg fryer, you can prepare it for 3 to 4 people.

Oil volume

Another criterion to evaluate when buying a fryer is the volume of oil. Like the capacity, this one depends on the model of the device. The small capacities are between 1.5 to 2 liters, while the large capacities are between 2 to 4 liters. You should also know that the design of the fryer and its options influence the amount of oil.

The cold zone

The cold zone is the zone that is at the bottom of the tank and which is not subjected to the swirling movements of the oil quivering above the heating resistance. Concretely, this means two temperature layers exist in the same oil bath.

Thermostat

In principle, all fryer models have an adjustable thermostat. You can adjust the temperature of the tank. In general, the setting is between 150 and 190°C. Some models can even reach 200°C.

Filter systems

There are anti-odor filters and oil filters. Odor filters are usually carbon filters or permanent metal filters. They are used to reduce odors from frying.

Remember that poor quality or rarely changed oil can increase odor problems. This is why it is necessary to use perfect quality oil and to renew it reasonably regularly.

The removable tank

Also, remember to check the tank. If it is removable, it will be straightforward to maintain and can be put in the dishwasher. The removable tank also has the advantage of making it easier to filter and drain the oil.

The timer

Most electric fryers have a built-in timer. This allows you to monitor the cooking. At the end of the cycle, the timer emits an audible signal.

Security

Another essential criterion is security. Choose a fryer with cool exterior walls. This will reduce the risk of burns, mainly if you use the device in the presence of children. Similarly, opt for a fryer with a system that dampens the plunge of the basket to limit splashing.

In conclusion

Finally, also check the brand and price of the fryer. Preferably, choose a fryer from a well-known brand that will offer you a guarantee on the product and after-sales service.

In the event of a breakdown, you can obtain assistance and replace the kitchen appliance if it cannot be repaired. It is better to spend a little more and buy a branded fryer than a low-end appliance.

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Don’t worry. We got you. Let’s find out some delicious ways to add pork jerky to recipes that will make you want to try again.

Many dishes can benefit from the addition of pork jerky. Here are some options for using pork jerky in your cooking:

Stir Into Stir Fry

Stir-frying is a Chinese cooking technique that includes cooking small, bite-sized bits of food in a hot skillet or wok with oil.

Cooking entails putting vegetables, meat, or other things in heated oil in a skillet and constantly turning them until they are cooked thoroughly.

To guarantee consistent cooking and minimize sticking, the food is cooked fast over high heat, with continual turning and tossing.

You can easily add pork jerky to your stir fry. To add a smokey and salty flavor to your stir-fry, you can add chopped pork jerky.

Try making a stir fry with mushrooms, sliced vegetables, and jerky. Season it with pepper and salt and serve it over rice or noodles.

Enhance Pasta sauce

Pasta sauce, often referred to as marinara sauce, is a tomato-based sauce used in Italian cuisine made as a condiment for different types of pasta.

Tomatoes, onions, garlic, herbs, and spices are common ingredients. There are numerous types of pasta sauce, some of which include ground beef, sausage, mushrooms, and bell peppers. For a new touch to a popular dish, spice your pasta sauce with diced pork jerky.

In a big pan on medium-high heat, heat the olive oil. Cook until the chopped pork jerky is lightly browned. Add sliced onion and minced garlic to the skillet and cook until the onions are translucent.

Toss in diced pork jerky and cook for 2 mins over low heat. Add your pureed tomato sauce and bring the mixture to a simmer.

Cook for a bit until the juices reduce, then sprinkle with oregano, salt, and pepper. Simmer for one more minute and take it off the heat.

Pork jerky spaghetti sauce should be served over cooked pasta like spaghetti noodles. Top with grated Parmesan cheese and freshly chopped parsley.

Toss Into Salads

Multiple ingredients are added to a salad to improve its flavor, texture, and nutritional value.

You can add multiple things to your salad including salad vegetables and greens, nuts, seeds, croutons, cheeses, and meats. These ingredients don’t just enhance the flavor but also make your salad more nutritious.

Try adding a crunch and a blast of flavor to your salad with pork jerky. You can add them to any salad, anything from caesar salads to coleslaws.

Wash and dry the salad greens, cut the cherry tomatoes in half, slice the onion and cucumber, crumble the cheese, and cut the almonds into slices.

Slice pork jerky into small pieces and use them as is, or toss them in butter or olive oil over medium heat before adding them to your salad.

Toss all the ingredients together, Add a splash of vinaigrette and sprinkle salt and pepper, then toss all the ingredients until combined.

Use As Pizza Toppings

Cheese, meats, vegetables, and herbs are just a few examples of pizza toppings. You can also add pork jerky as a flavorsome meaty addition to your pizza for an added layer of flavor.

Simply sprinkle some on top of your pizza before you bake it in the oven. While it bakes, the jerky will mingle with the cheese and other ingredients and release its flavors.

Sprinkle Some on Your Ramen

Ramen or instant noodles is a popular Japanese dish that can vary greatly in terms of ingredients and flavor.

You can top ramen with various items like corn, bean sprouts, mushrooms, sesame seeds, and more. The combinations of toppings are limitless and can be customized according to one’s preferences.

Pork jerky can be used as a crispy and tasty ramen topping. They can season the ramen and add a chewy touch.

Add to Casseroles

Casseroles are the kind of cuisine that generally comprises different ingredients which are baked in the oven until the flavors are combined.

You can make a casserole with pasta, vegetables, meat, mushroom, cheese, and other wholesome ingredients. For a smokey and flavorful flavor, add diced pork jerky to casseroles.

Try making a casserole and adding chopped or crumbled pork jerky on top. It will add a smokey and savory flavor to your casserole dish. You can also cut the pork jerky into small pieces and add them to the filling for some extra flavor and a nice texture.

Add Jerky to Sandwiches Instead of Cold Cuts

We make sandwiches with cold cuts all the time. If you run out of your favorite lunch meat and have jerky at home, you can easily use it to make delicious sandwiches. While making sandwiches with jerky sounds controversial, it can also become a tasty new thing to try.

Opt for softer pork jerky, as it will make the sandwich less chewy. You can also chop the jerky into but and mix it with mayo to make a chunky sandwich filling.

Pork Jerky in Eggs

You have heard of eggs and bacon, but have you ever heard of eggs and jerky? You can easily make scrambled eggs with chopped jerky.

You can also make a delicious omelet with your pork jerky. Chop onions, mushrooms, capsicums, onions, and, of course, your pork jerky and whip them into your eggs. Fry this mix into an omelet, and you can easily have this for a delicious and filling breakfast.

To Sum Up:

Everyone likes pork jerky starting, from children to adults. So to remove the monotony of just having it and try including it in different recipes, we suggested here. This way, you can have it daily without getting over its taste and flavor!

The post 10 Delicious Ways to Add Pork Jerky to Your Recipes appeared first on .

Since egg yolks are mostly fat, they add a softness and richness, as well as a wonderful flavor to any recipe. They make batters smoother as they distribute the fats and liquids evenly throughout. Beaten egg whites on the other hand add lift and airiness to recipes.

Here are 5 inspired ways eggs make food better. 

1. Rise

Adding beaten egg whites to a dessert recipe will make your dish rise. They add volume to batters and dough. Think souffles, meringues or angel food cake. These recipes all use egg whites to help them puff up and rise without the addition of yeast or baking powder.

2. Bind

Whole eggs help to bind all the dry ingredients together in a recipe. In meatloaf or meatballs, for example, a whole egg mixed into the meat, spices and bread crumb mixture will keep the loaf from falling apart as it cooks.

3. Thicken and Emulsify

Eggs also help thicken dishes. Egg added to soups  or stews will  reduce the watery texture and eggs work to thicken custards and puddings. Eggs are also key ingredients in sauces that require emulsifying. Without egg yolks, the oils in mayonnaise, Caesar dressing and Hollandaise sauce wouldn’t come together into a smooth texture.

4. Shine

Whisking and then brushing the tops of breads, rolls and pie crusts with either just the white, just the yolk, or an entire egg adds shine and depth of color to the baked goods.  Using just the egg yolk and some water, milk or cream will result in a golden crust, while using beaten egg white as your egg wash will result in shine, but not as deep a color.

5. Adhere

Eggs also help dry ingredients adhere to foods. Eggplant slices or chicken cutlets are dipped in beaten egg before being dredged in breadcrumbs, and egg helps the breading stick to fried mozzarella sticks as well.

Besides working in all these ways to enhance foods, eggs also add flavor and a nice bit of protein along with other vitamins in any dish, you will be inspired to add eggs to your recipes to make foods flawless, fun and fortified! 

Lisa Steele is a 5th generation chicken keeper and the author of The Fresh Eggs Daily Cookbook as well as several books devoted to raising backyard poultry flocks. She lives on a small farm in Maine with her husband and flock of chickens, ducks and geese. Her egg recipes have been featured on NPR, The Splendid Table and The Spruce Eats. Lisa is currently hosting the award-winning show Welcome to my Farm on CreateTV. For more information visit www.lisasteele.com or connect with Lisa on Instagram.

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Turmeric owes its disease-fighting powers to the compound curcumin, a phytochemical that has been shown to have therapeutic value in preventing chronic illness and promoting overall health. Now scientists are actively engaged in identifying the biological mechanisms responsible for these results. Here’s a brief run-down on some of the beneficial ways curcumin works in your body, with a focus on its cancer-protective effects.

Curcumin is a powerful anti-inflammatory. Any wellness strategy should involve keeping inflammation under control. Chronic inflammation has been linked with numerous conditions, including heart disease, stroke, osteoporosis and dementia. Inflammation supports the growth of cancerous tumors and has been shown to promote the growth of specific cancers.

Nonsteroidal anti-inflammatory drugs (NSAIDS) are a class of pharmaceuticals (including common drugs such as aspirin and ibuprofen) often used to control inflammation. Unfortunately, these drugs can have side effects like stomach upset. Long-term use may raise the risk of serious conditions such as hypertension or stroke.

When researchers investigated almost a dozen NSAIDS, focusing on a cellular pathway linked with inflammation and tumor growth, they found that curcumin was better at fighting inflammation and preventing cancer than most of the drugs. The exceptions were celecoxib (used to treat arthritis and other joint pan diseases) and tamoxifen (a breast cancer treatment.)

Curcumin fights free radicals. Free radicals are unstable molecules that can damage your DNA, setting the stage for oxidative stress and cancer. Fortunately, your body has ways to neutralize these troublemakers, including the Nrf2 pathway, a signalling system in your cells. Curcumin is a free-radical scavenger that upregulates the Nfr2  response, protecting your body from oxidative stress.

Curcumin supports liver detoxification. Your liver is your body’s main detoxification tool. Liver detoxification is a complex process that takes place in two steps; curcumin has been shown to influence both stages. Its cancer-protective value is most obvious in Phase II, where it supports the production of various enzymes that can detoxify potential carcinogens.  

Curcumin improves gene expression. The process of gene expression underlies many of curcumin’s health benefits. Thanks to the science of epigenetics, we know that genes are not static. They interact with their environment, turning their volume up or down in response to environmental cues. Curcumin has been shown to positively affect numerous genes, including some involved in inflammation and/or cancer. For instance, it slows down the DNMT gene, improving DNA methylation. This epigenetic process has been linked to numerous diseases in addition to cancer.

Turmeric has earned its “superfood” stripes. But no single food has the range of nutrients you need to stay healthy. Long-term wellness depends upon consuming a balanced diet built around a variety of nutrient-dense whole foods. For instance, research shows the Mediterranean Diet (focused on plant-based foods like fruits, vegetables, legumes, wholegrains, fish and olive oil), which lowers the risk of certain cancers, also reduces inflammation and positively influences gene expression.

That said, even the most nutritious diet can benefit from the occasional shot in the arm. While turmeric is loaded with powerful plant compounds, it provides only a small amount of curcumin (as little as 3 percent.) However, you can find fresh turmeric root in the produce section of well-stocked grocery stores and using the whole spice in its natural form has advantages. For instance, the rhizome contains natural oils, which help your body to absorb its medicinal compounds. It also contains other nutrients that may act synergistically with curcumin to enhance its effectiveness.

If you decide to take a supplement do some research to make sure you are purchasing the best product .(Curcumin is poorly absorbed in the body and requires additional substances to do its job.) And check with a medical professional as curcumin supplements can interact with medications.

Selected Resources:

Takada, Y et al. Nonsteroidal anti-inflammatory agents differ in their ability to suppress NF-kappaB activation, inhibition of expression of cyclooxygenase-2 and cyclin D1, and abrogation of tumor cell proliferation. Oncogene 2004

Reason, W. et al. Curcumin: A review of anti-cancer properties and therapeutic activity in head and neck squamous cell carcinoma. Molecular Cancer 2011.

Link, A. et al. Curcumin Modulates DNA Methylation in Colorectal Cancer Cells. PLOSOne 2013.

Liu, R.H., Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. The American Journal of Clinical Nutrition. 200

Judith Finlayson is the author of You Are What Your Grandparents Ate:  What You Need to Know About Nutrition, Experience, Epigenetics, and the Origins of Chronic Disease

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“I’m trying to get healthy, but my partner buys junk food which makes it hard for me to eat healthy at home!”

“How to get a significant other to eat healthier” is one of the top questions I get from clients. It can be challenging when you’re trying to adopt a cleaner way of eating but can’t bring your partner along for the ride.

I can relate, because I grew up a “whole wheat” girl, but I married a “white bread” guy. I was raised in the healthy-eating, organic-obsessed culture of the San Francisco Bay Area; he grew up in the deep-dish pizza-loving suburbs of Chicago. My childhood was filled with fruits, vegetables and home cooked meals–I was raised to be “picky” about what I put into my body and to eat junk food in moderation. For him, ice cream and French fries were a way of life.

So, when we got married, the question was: What would me and my fast-food husband eat for dinner? I realized that the only way I would be able to bridge the gap between my husband’s “white bread” world and my “wheat bread” world would be to cook healthy versions of foods that my husband enjoyed.

Gradually, I started making healthier swaps in my husband’s diet. Slowly he began to identify different flavors and spices, and he even started asking for vegetables in his dishes! I realized that he changed because I did these five things gradually to bring him closer to a healthier way of eating:

1. Don’t call it “healthy” or give it a label. My husband didn’t care about healthy food. Calling something healthy wasn’t going to entice him into eating it. In fact, giving a meal a label (healthy, paleo, vegan, gluten-free, etc.) may actually turn off your spouse from eating it, whereas if you call it by the recipe’s name (e.g. Tex-Mex Burrito Bowls) it sounds much more appetizing.
2. Don’t force or guilt, don’t judge. Guilting or forcing someone to change just doesn’t work. All it does is make them feel bad about themselves and actually make them more resistant to change. For example, if your partner eats junk food all day but then still eats the healthy meal you made, praise them for the healthy meal and don’t comment on the other foods eaten that day. Aim for progress, not perfection.
3. Add in extra veggies without asking, but involve him in the meal decision. Make the decision on “what to eat for dinner” together, but then you take control of the cooking and add in or sneak in extra veggies. If your partner is still resistant to anything green, add veggie purees into foods like pasta sauce or smoothies. If your partner isn’t resistant to veggies just add more of them into each meal you make! After the meal ask for their input and feedback so they feel involved in the process.
4. Make easy, simple swaps, and keep junk food away. Whole or sprouted grains for white (bread, pasta, rice, etc.), whole grain cereals for sugary ones, sparkling water with natural flavors for soda, etc. These are easy, healthy swaps that you can make in your partner’s diet without them really noticing! Additionally, you can make healthier versions (or “swaps”) of meals your partner loves (e.g. healthier mac & cheese, lightened up lasagna, etc.). Most of my husband’s favorite foods I’ve made at a fraction of the unhealthy fats and calories, and he has loved them all. One agreement that kept me in control of the groceries was: I would do all the grocery shopping and cooking, and he would do all the dishes and cleaning. This limited the junk food in our house and helped changed how he ate.
5. Make it taste good! No one likes food that tastes bland or bad. If you can make a healthy meal taste good, it might make all the difference to getting your partner to be more open to healthy options. This worked wonders with my husband and was one of the main reasons he became more open to healthy eating!

Anjali Shah is a food writer at http://pickyeaterblog.com/, a best-selling author, a board certified health coach, mom of two, and an advocate for healthy, clean eating for individuals and families. Get her Free 7-day plan for clean eating here. For more information visit www.pickyeaterblog.com.

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First, there is no such thing as ‘brown’ flour. There are hundreds of varieties of wheat, but they all fit into four categories:

Hard White Winter Wheat – this is ideal for making high-gluten breads such as Hearth and Artisan loafs. The bread will have a nice crunchy crust, and rustic appearance and taste (if you make it right).

Hard Red Winter Wheat -Slightly less gluten than Hard White Winter, but it still has more than enough for Artisan Breads. It has a more reddish-brown coloration and a slightly nutty taste. Great mixed with rye for Pumpernickel, Russian Brown Bread, and Jewish Rye Bread. It also makes great bread on it’s own.

Hard Red Spring Wheat – similar characteristics to Hard Red Winter Wheat, but your bread will have a tighter texture (smaller holes). Preferred for loaf breads, where a nutty taste is desired. This can also be mixed with other grains, such as rye. This is the preferred wheat for making multi-grain breads.

Hard White Spring -Similar to Hard White Winter, except the bread will have a slightly tighter texture. Great for loaf breads and can be mixed with other grains easily as long as the total added grains do not exceed 10% of the total.

Soft Red and White, Winter and Spring Wheats – these do not have enough gluten to make yeast breads, and are used for pastries, biscuits, scones and quick breads. Other than that, they have similar properties to their Hard cousins.

All varieties of wheat are nutritionally similar, whether red or white. The differences are due to soil and climate conditions, rather than the specific variety of wheat.

I will start by telling you another one of those secrets that the food industry would rather you did not know. The only way you will obtain whole-grain, whole wheat flour in the US is if you do like myself, and many others, and mill your wheat at home from wheat berries. The flours labeled as ‘Whole Wheat’ on the grocery store shelves are anything but. More on that in a minute.

So the real debate is where commercial white flour is worse for you than commercial ‘whole wheat’ flour. I will give them some credit; ‘whole wheat’ does have a nice brown color. They use high-grade food colorings.

Commercial flours all start off the same way, as a beautiful, nutritious kernel, packed with vitamins and minerals. To make four, all that is necessary is to run it through a mill, which is just a grinder that can crush things very fine. This is easy to do at home. All you need is a mill, either hand-cranked, or electric. But you only grind what you are going to use within the next few hours, because once the kernel is cracked, the nutrients begin to oxidize rapidly. After 12 hours, over 50% of the nutrition is lost. This can be slowed down by freezing, but even then, after 24 hours, your flour is pretty much dead, nutritionally. And to make matters worse, the wonderful oils will become rancid in a few days, and the flour is really ruined. Whole grains can be kept in airtight containers for thousands of years and still be good. Sealed buckets of Spelt Wheat (an ancient variety that is still used today) were found in the pyramids that were well over 300 years old. Some of the wheat was planted…and it grew. Bread was also made from some of it, and it worked perfectly. Whole grains are wonderful.

Whole grains do have one quirk about them. They make slightly heavier products than what people in the modern world are used to. Sometime during the 19th century, a genius determined that he could make lighter breads by removing the bran and germ from the wheat (nutrition was of no concern, obviously). All that was left was the endosperm, and it had the added (and dubious) benefit that it could be milled far ahead of time and would not go rancid, because all the oils were gone. The new ‘white’ flour became the rage of Europe, especially with the upper classes. Using white flour became a mark of distinction. Later, someone decided to bleach the flour to make it even whiter. At the end of the 19th century, several companies were producing white flour, and the left-over bran and germ were sold as cattle feed for extra profit (the livestock got the better end of that deal….). During the early 20th Century, there was a massive pellagra epidemic in the US and Europe. In America, the US Food and Drug Administration was created to investigate the cause. it was traced down to the use of white flour, that had little, if any nutritional value. The flour companies were called to task, but they were not willing to give up the lucrative cattle feed sideline, so they just added 14 nutrients back into the flour, just enough to prevent pellagra. They had removed over 75 nutrients, so the consumer lost out once again. To further deceive consumers into thinking they were now getting the whole grain again, a tiny bit of bran, along with cellulose (sawdust, cleaned, of course….), and food coloring to make it brown, was added and it was marketed as ‘Whole Wheat’ with the FDA’s approval. So, now you know that your ‘whole wheat’ flour is really just unbleached white flour with a little bran, and sawdust added. It has a little more nutrition than the white, but far less than the whole grain. Due to space constraints, I cannot do a nutritional comparison of commercial flour vs fresh ground, because it would take several pages, but it is easy to look up online. Whole wheat has a little more vitamins and minerals, so if you have to choose between just those two, whole wheat is a better option.

There is a 3rd option. Some companies are now marketing a ‘Whole-grain’ flour. This flour has the germ removed, but they leave the bran. The germ is what goes rancid. It is still way below the nutritional values of the whole wheat grain, but far better than the other commercial flours. If you do not want to mill your own flour, this is your best option. But do not confuse the ‘Whole Grain’ flour with ‘Whole Wheat’. They are totally different.

If you are really concerned about your health, then get a grain mill and start milling your own flour. You won’t believe the impact it will have on the way you feel. It also puts you in control of your food supply. If you have to use commercial flours, then try to stick to ‘Whole Grain’, or ‘Whole Wheat’, at the least. White flour is one of the most nutritionally vile and depleted foods ever marketed.

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Our natural instinct when dealing with allergies is to stay as far away from the food in question as is humanly possible. This, however, may not always be the best course of action. According to the National Institute of Health, sometimes the best way to prevent a peanut allergy is early exposure: “the [NIH] guidelines suggest that parents should introduce most babies to peanut-containing foods around the time they begin eating their solid foods”. However, an official medical test is recommended for high-risk infants when it comes to allergies.

Bearing that in mind, it is important to try new foods and incorporate new items into your daily routine. Take the latest food trends and hype with a pinch of salt and find what works best for you and your body. Allergies aside, as soon as something is not right, it will quickly become evident and issues with digestion, skin, hair, weight, etc. may arise. Our below guide provides some inspiration on which foods to incorporate into your diet and how they may improve your appearance.

Shellfish against graying

Shellfish are considered a real delicacy worldwide: oysters in Ireland, crab in Alaska, mussels in Brussels and lobster from Maine. Not only is shellfish extremely delicious, but it also has various health benefits. Generally speaking, shellfish are low in fat and cholesterol and high in protein, omega 3 and zinc. Protein is known to improve heart health, strengthen bones and keep you feeling fuller for longer. Both omega 3 and zinc are known for their positive effects on skin and hair, in fact, both are supposed to slow down the graying process. For those keen on hiding their gray hair, dying your hair is always an option, but these natural techniques for preventing graying are always an easy and healthy way to go about it first.

Brazil nuts for better skin

Everyone strives for radiant skin and while some people just have it naturally, others have to work hard for it. Both young and old can suffer from acne, and it’s not until you have it that you realize how lucky one is to have good skin. While there are heaps of different theories on what product is best to use on your face but another approach is to look at what you can eat to improve your skin. Often with acne, the inflammation of the spots themselves is what draws the most attention to them. In order to counteract this, foods with a high selenium content are recommended – such as brazil nuts. Selenium acts as an antioxidant and is known to protect against heart disease, boost the immune system and may prevent mental decline.

Berries for anti-aging

Berries are one of the tastiest ways to up your fruit intake. One of their biggest health benefits comes down to the fact that they contain antioxidants, which help fight inflammation. Not only that, but they are also known to improve the immune system, they are good for the brain, and they lower blood pressure. Raspberries in particular contain anthocyanin, an antioxidant that may protect against cancer. Ellagic acid is yet another antioxidant that can be found in many berries such as raspberries, strawberries and blackberries. It is known for preventing collagen destruction, reducing inflammation induced by UV-B irradiation and it is supposed to prevent wrinkle formation.

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