Double Fry Temperatures
First fry 160C 325F (135C - 160C / 275F-325F ) - cook 70%
Crisp up 190C 375F
Yogurt 100-115°F
Caffine:
Tea 22mg caffeine /g
Coffee 10mg caffine /g
10g coffee : 180g water
Do not exceed 400mg caffine daily.
Protein
Eat a minimum of 0.8g per kg of body weight a day. More if exercising.
Ratios
Turnip cake
100:40:20
Turnip:Water:Starch
Kombucha
5:0.1-0.4:100
Sugar: Tea: Water
Here's approx #s off the top of my head
Gluten % + Flour Type
2-4% Cake
4-6% Pastry
9-11% AP
12-16% Bread
Edit: Stone ground AP vs Roller milled bread flour may yield those awkward numbers. But highly unlikely
Fiber Jello
4:8:100
Psyllium Husk : Gelatin : Juice
Boosting Bioavailability of nutrients
One study in the Journal of Nutrition even found antioxidant ellagic acid, found in raspberries, enhanced the ability of quercetin from blackberries to kill off cancerous cells.
“A study conducted by Tufts University and published in the Journal of Nutrition found that when vitamin C was added to oat phytochemicals, it supercharged their cholesterol-lowering and artery-protective benefits,” explains Rob.
Kansas State University scientists found that the antioxidants in herbs, in particular rosemary, could limit the formation of carcinogenic compounds called heterocyclic amines, which are created when red meat is fried or barbecued at very high temperatures.
Brightly coloured vegetables are rich in plant pigments known as phytochemicals that may help fight heart disease, eye cataracts and cancer.
However, they need to be eaten with a small amount of absorption-boosting monounsaturated fat, such as that found in nuts or avocados.
- pepper + turmeric = help absorb turmeric
- broccoli + tomato = boost antioxidant
- broccoli + mustard seeds
- broccoli (and other cruciferous) - wait 10 min after cutting = maximise antioxidants
- garlic - wait 10 min after cutting = maximise allicins
- carrots + tomato are better cooked, or eaten with oil or oily food for better bioavailability of antioxidants
- dark leafy greens (vitamin k) eaten with some oil helps absorption (no bleeding gums)
- spinach (and other high oxalate foods) should be cooked to reduce oxalate
- grains/legumes + alliums (onions, garlic) = bioavailable zinc when cooked together
- Cooling down cooked starches form resistant starches
- Protein / Fiber with starch slows down starch absorption, prevents blood sugar spike
- Wine with high omega 3 foods helps omega 3 absorbtion
- Soaking broccoli sprouts in 70* C (158* F) for 10 minutes increases the bioavailability of sulphoraphane by 3.5x.
- Diary may reduce anti-oxidant absorbtion (1) (2)
- Diary may reduce iron absorption (maybe only in short term and infants)
- inulin (banana, onions) helps absorb calcium
- Vitamin D helps absorb calcium
BACON / SAUSAGES & CURED MEAT -
More research needed:
One study in the Journal of Nutrition even found antioxidant ellagic acid, found in raspberries, enhanced the ability of quercetin from blackberries to kill off cancerous cells.
“A study conducted by Tufts University and published in the Journal of Nutrition found that when vitamin C was added to oat phytochemicals, it supercharged their cholesterol-lowering and artery-protective benefits,” explains Rob.
Kansas State University scientists found that the antioxidants in herbs, in particular rosemary, could limit the formation of carcinogenic compounds called heterocyclic amines, which are created when red meat is fried or barbecued at very high temperatures.
Brightly coloured vegetables are rich in plant pigments known as phytochemicals that may help fight heart disease, eye cataracts and cancer.
However, they need to be eaten with a small amount of absorption-boosting monounsaturated fat, such as that found in nuts or avocados.
Dark chocolate and apples have the potential to boost heart health. This is because apple skin contains the flavonoid quercetin, which acts like an anti-inflammatory in the body.
Meanwhile, the cocoa in dark chocolate is rich in catechins, an antioxidant that helps prevent the hardening of arteries.
“When paired, studies have revealed that they could help break up blood clots,”
“Eating on the Wild Side” by Jo Robinson
https://www.foodsafety.gov/food-safety-charts/safe-minimum-cooking-temperature
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