Cooking: Fundamental Ingredients

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From the course by Stanford University

Stanford Introduction to Food and Health

6514 оценки

Stanford University

Stanford Introduction to Food and Health

6514 оценки

Around the world, we find ourselves facing global epidemics of obesity, Type 2 Diabetes and other predominantly diet-related diseases. To address these public health crises, we urgently need to explore innovative strategies for promoting healthful eating. There is strong evidence that global increases in the consumption of heavily processed foods, coupled with cultural shifts away from the preparation of food in the home, have contributed to high rates of preventable, chronic disease. In this course, learners will be given the information and practical skills they need to begin optimizing the way they eat. This course will shift the focus away from reductionist discussions about nutrients and move, instead, towards practical discussions about real food and the environment in which we consume it. By the end of this course, learners should have the tools they need to distinguish between foods that will support their health and those that threaten it. In addition, we will present a compelling rationale for a return to simple home cooking, an integral part of our efforts to live longer, healthier lives. View the trailer for the course here: https://www.youtube.com/watch?v=z7x1aaZ03xU

From the lesson

Future Directions in Health - Part I

This section focuses on sustainable solutions to the challenge of choosing healthier foods more frequently. Michael Pollan explains his mantra and how we can use it to make better food choices. We also begin to explore practical tips for preparing foods that will support our health and enjoyment.

Eat Food. Not Too Much. Mostly Plants.3:41

Cooking: Fundamental Ingredients3:39

Cooking: Increasing Vegetable Intake2:46

Cooking: Sensible Substitutions3:19

Meet the Instructors

Maya Adam, MD
Lecturer
Stanford School of Medicine

[MUSIC]

The average person would find it difficult to cook on a regular basis if

they had to shop for ingredients every single day.

So most people who cook frequently

have certain basic ingredients in their kitchen at all times.

These basics allow you to pull together a healthy,

delicious meal in very little time, even if you happen to get home late from work.

There are no hard and fast rules for

what these ingredients should be, but whatever they are they should

be ingredients that support the flavors of the foods you enjoy eating.

And they should be foods that will last in your kitchen,

at least from one shopping trip to the next.

In our house, these six basic ingredients are olive oil,

onions, garlic, lemons, sugar, and salt.

With these six ingredients on hand,

it's not hard to transform just about any fresh food into a meal.

These ingredients also allow the cook to correct or

customize the flavor of any dish by tweaking its sweetness, saltiness,

or acidity until the cooked feels it's just right.

Having a set of fundamental ingredients on hand

can take a lot of the stress out of cooking because it allows us to

apply some of the same cooking principals to many different foods.

>> Pasta, I think whole grain pasta is a terrific choice.

I actually happen to like it.

Some people can't stand it but it's gotten a lot better in the last few years.

So give it another try if you don't like it.

Olive oil is absolutely essential.

I always have cans of salmon and tuna.

Vinegar is important in many ways.

Soy sauce, essential.

I marinate a lot of the things that I cook.

Lemons do wonderful things for almost everything.

And adding a little acid to food just kind of brightens it and

just makes it very special.

And then I have a few things in the garden.

I always have parsley in the garden.

It's kind of a magic ingredient, too, and cilantro and in the summer I have basil.

>> In many ways, cooking is empowerment.

The person stirring the pot usually ends up having the final say over how much fat,

sugar, salt, and total calories end up in the foods we eat.

Unlike the processed food industry, we have the long term health and

the consumer in mind when we're preparing our own food.

By doing the best we can with the resources that are available to each of

us, we can optimize our nutritional health and prevent many of the chronic

diseases we as a society are fighting in epidemic proportions.

>> The cooking issue is different for all us, and we have to kind of take a,

and make an assessment of where we are with cooking, what's possible,

what's not possible given our lifestyle.

But if we share, if we plan, if you keep certain basic things in your pantry and

fridge so that even if you haven't had time to stop at the store on the way home

or you're out of things, you can still make a good dinner.

For example, our default here very often

is we always have some cans of wild salmon in the pantry.

We always have dried pasta,

there's always olive oil and lemon, and there's always frozen spinach.

With those three ingredients, the salmon, the pasta,

and the frozen spinach, I can make a terrific dinner in 15, 20 minutes.

And it's very inexpensive.

And it's nothing glamorous, but it's very satisfying and

everybody in the family enjoys it.

[MUSIC]

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