Cooking advice

One of the best elements of travelling is sampling local delicacies, so please don't order a burger and chips when you are in India - not only is the meat likely to be of a poor quality (sometimes so poor that it will make you sick), but you are turning down some of the most wonderful food in the world - and possibly offending your hosts.

Buy Local Food : Strawberries, blueberries and many other kinds of fruit often are available from farms that allow you to do the harvesting (or not, if you prefer to pay for the cost of picking). Many fruits are easy to freeze, and apples will keep all winter in a cool corner of the garage.

Losing weight

The Atkins’ Diet
First invented by doctor atkins in the sixities, the atkins diet is still widely used today. Although highly controversial, it allows weight reduction whilst encouraging you to eat many of the foods you love, such as bacon and hard cheeses.
Unlike other diets, on the atkins diet you eat protein and fat, it is carbohydrates that need to be avoided. Because of this, it is known as a low carb/high protein, diet.
With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour.
With the atkins diet the foods you are encouraged to eat are still nutrient-rich unprocessed foods such as meat, fish and poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil.

Spinach and Brown Rice Casserole (Lacto)

	Category	Casserole Recipes
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Ingredients And Procedures

1 tb Vegetable oil

1 lg Onion; chopped

2 c Mushrooms; sliced

1 Clove garlic clove

1 Egg white

1 tb Whole wheat flour

2 c 1% lowfat cottage cheese

10 oz Frozen chopped spinach; drai

3 c Cooked brown rice

Fresh ground black pepper - to taste 2 tb Parmesan cheese

2 tb Sunflower seeds

Heat oil in a large skillet and saute onion, mushrooms and garlic until tender. In a small bowl, mix egg white, flour and cottage cheese. Add to sauteed vegetables along with spinach. Stir rice, pepper, thyme and 1 tablespoon of parmesan cheese. Turn into a greased 12 x 8-inch baking dish and top with remaining parmesan cheese and sunflower seeds. Bake at 375 F. degrees for at least 30 minutes. Nutrition (per serving): 193 calories Total Fat 5 g (22% of calories) Source: Sue Cochran, CHE, Date Published: 11/20/92, Culinary Hearts Kitchen :

D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80?

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<h1>Spinach and Brown Rice Casserole (Lacto)</h1>
    <b>Ingredients And Procedures</b><p>
        <TABLE cellSpacing=2 cellPadding=3 border=0><TBODY><TR><TD><P>1 tb Vegetable oil <P>1 lg Onion; chopped <P>2 c Mushrooms; sliced <P>1 Clove garlic clove <P>1 Egg white <P>1 tb Whole wheat flour <P>2 c 1% lowfat cottage cheese <P>10 oz Frozen chopped spinach; drai <P>3 c Cooked brown rice <P>Fresh ground black pepper - to taste 2 tb Parmesan cheese <P>2 tb Sunflower seeds <P>Heat oil in a large skillet and saute onion, mushrooms and garlic until tender. In a small bowl, mix egg white, flour and cottage cheese. Add to sauteed vegetables along with spinach. Stir rice, pepper, thyme and 1 tablespoon of parmesan cheese. Turn into a greased 12 x 8-inch baking dish and top with remaining parmesan cheese and sunflower seeds. Bake at 375 F. degrees for at least 30 minutes. Nutrition (per serving): 193 calories Total Fat 5 g (22% of calories) Source: Sue Cochran, CHE, Date Published: 11/20/92, Culinary Hearts Kitchen : <P>D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80? <BR><BR></P></TD></TR></TBODY></TABLE>     <p>
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