FOOD PREPARATION: General Recommendations
by Dr. William Rice DC, DACBN, CCN, FACCN

DIRECTIONS FOR SPECIFIC FOODS
EGGS - May be boiled, poached, baked or pan-fried using a small amount of sweet butter, oil or Pam.

FISH - May be poached, broiled, baked, boiled, grilled or pan-broiled.

POULTRY - May be boiled, broiled, baked, grilled, poached, stir-fried, pan-broiled or roasted on a rack. Remove skin and fat before cooking. If boiled, as in soup, refrigerate to freeze the fat, then skim fat before re-heating and serving.

RED MEAT - Choose very lean, preferably organic meat and trim all visible fat. May be broiled, roasted on a rack, grilled, boiled, stewed, stir-fried, baked or pan- broiled.

VEGETABLES - May be raw, steamed, stir-fried, stewed, microwaved, cooked in soup, grilled, sautéed or stir-steamed. Always cook vegetables al dente, crisp--not overcooked. Water leaches vitamins so you should never boil vegetables.

POTATOES - Should be baked, boiled or microwaved in their skins. The skins contain over 90% of the nutrients in potatoes.

BREAD - Toasting bread reduces its mucous-forming properties.

DIRECTIONS FOR COOKING GRAINS
"One knuckle" method -- This foolproof method works for any amount of grain in any size pot. You can figure approximately ¼ to½ cup of uncooked grain per person.

First, place the desired amount of grain in the pot. Cover the grain with purified water ¾ inch over the level of the grain. This is approximately the length of the first knuckle of your index finger, hence the name.

Bring the water to a boil. Stir once and then cover. Reduce heat to a very low simmer and cook for 35-45 minutes. Quinoa cooks in approximately 10- 15 minutes.

Another sure method for successful rice is to use an oriental rice steamer. Steamers cook the rice then keep it warm. They are relatively inexpensive and very reliable.

Kasha - Although kasha (toasted buckwheat groats) can be cooked using the one-knuckle method, the recommended recipe for kasha preparation calls for stirring one beaten egg into the kasha before hot liquid is added. (You can use two egg whites if you are watching your fats or cholesterol.) This separates the grains and brings out the nutty flavor of buckwheat. The following recipe makes 3 cups of cooked kasha:

In a 2-quart saucepan or skillet, combine 1 cup of kasha and 1 slightly beaten egg (or 2 egg whites). Stir constantly over medium heat for about 2 minutes or until the egg is set and each grain is separate and dry. Add 2 cups of boiling purified water or broth. Cover and cook gently over low heat for 15 minutes or until kasha grains are tender. Delicious!

THE BEST WAYS TO COOK!
To steam: Use a stainless steel basket and pure water. You may also steam vegetables in the microwave. Cook vegetables al dente. Do not overcook.

To stir-fry: Heat a small amount of olive oil in a wok or pan on high heat. Add thinly sliced food and stir constantly until cooked.

To stir-steam: Add 2 tablespoons to ¼ cup purified water to a non-stick pan or wok and heat until boiling. Add thinly sliced vegetables, reduce heat to medium and stir constantly to prevent burning. If vegetables are thick, cover and steam for a few minutes. More water may be necessary. Vegetables should be crisp and tasty. Seasonings and broth may be added to the water.