Why have a Food Revolution Day?
Cooking skills used to be passed down from generation to generation, but now millions of people lack even the most basic cooking skills. We need to get back to basics: to cook and eat fresh local produce; to share cooking skills and food knowledge; to join forces within communities and get as many people involved as possible. Food Revolution Day is our opportunity to get the world to focus on the importance of good food and essential cooking skills, by rallying our efforts to empower people with better cooking skills and to inspire them to cook fresh food from scratch. Cook It. Share It. Live It.

What is Food Revolution Day?Food Revolution Day on 17th May is a global day of action for people to make a stand for good food and essential cooking skills. It’s a chance for people to come together within their homes, schools, workplaces and communities to cook and share their kitchen skills, food knowledge and resources. Food Revolution Day aims to raise awareness about the importance of good food and better food education for everyone by focusing on three simple actions – cook it, share it, live it. The first ever Food Revolution Day took place on 19th May last year with more than 1,000 events in 664 cities across 62 countries. Find out all about the inaugural Food Revolution Day here.

Who’s Involved?
Food Revolution Day is open to any individual, school, business and organisation that wants to take part in hosting or attending activities in their local area on 17th May. Many local activities will also be organised by our voluntary Food Revolution ambassadors who play a leadership role across the world in connecting individuals, schools, businesses and organisations at a local level. Get in touch with your nearest ambassador by visiting the Food Revolution Day team’s webpage. If you want to get involved, raise awareness or fundraise for better food education and cooking skills, then why not organise an activity in your local area. Follow the link to download the Food Revolution Day Activity Guide for loads of help and ideas. If you simply wish to attend an activity near you, visit our interactive activities map to find out where they’re taking place.

Where is it all happening?
On 17 May, Food Revolution Day will happen in kitchens, homes and communities in New Zealand and around the world. On village greens and in dining rooms, in restaurants and gardens, it will spark conversations about real food and inspire people to take steps towards a healthier lifestyle.
Here at fresh.co.nz, we love the idea. So find out more and watch a fab Jamie Oliver short video at www.foodrevolutionday.com. Or go to Jamie Oliver’s twitter page or search hashtag #FRD2013

For a delicious flu buster and a wonderful tasting drink that will fight the common cold, try this family favourite from OOB’s Shannon Auton.

OOB Flu-Buster Recipe

- 1 cup OOB blueberry juice

- 2 teaspoons good quality runny honey

- A dash of grated fresh ginger

- A squeeze of lemon juice

Heat gently in a saucepan until the honey has melted, and serve.

OOB (Omaha Organic Blueberries) blueberry juice is proudly NZ grown and made and available now from specialty food stores and online at oob.co.nz. RRP $4.99.
OOB also sell punnets of blueberries (when in season) at all good food stores and supermarkets.
Omaha in approximately 40 minutes north of Auckland in New Zealand.

You will need:

1 Tbsp rice bran oil

1 onion (finely chopped)

2 tsp curry powder

Half a fresh, large pumpkin

1 large kumara (or 1 med sized and 1 small), peeled and diced approx 2cm cubes

1 Continental chicken stock pot, dissolved in 1 cup boiling water

300mL bottle NZ cream

2 Tbsp of smooth peanut butter

Fresh herbs to garnish

How to make Hannah’s Pumpkin, Kumara and Peanut Butter Soup:

Sweat the onion in the oil.
Add the curry powder and glaze.
Add the pumpkin, kumara and chicken stock (dissolved in boiling water), simmer with the pot lid on until the pumpkin is soft.
Mash until you reach the desired consistency.
Add the cream then melted peanut butter and mix really well. Garnish with fresh herbs.

Bon appétit!

A study by the University of Illinois found teaming broccoli with spicy food containing the enzyme myrosinase also ensures it is absorbed in the upper part of the digestive system for maximum health benefit.

“To get this effect, spice up your broccoli with broccoli sprouts, mustard, horseradish, or wasabi,” said Elizabeth Jeffery, University of Illinois professor of nutrition.

“The spicier, the better; that means it’s being effective.”

In the study, when fresh broccoli sprouts were eaten with broccoli powder scientists could measure bioactive compounds – compounds found naturally in food that have a health benefit beyond basic nutrition -in the blood 30 minutes later.

When these peaked at three hours they were much higher when the foods were eaten together than when either was eaten alone.

Doctoral candidate Jenna Cramer, lead author of the study – which is available online ahead of its publication in the British Journal of Nutrition – said urine samples corroborated the blood results.

“It’s no secret that many people cook the benefits right out of broccoli instead of steaming it lightly for two to four minutes to protect its healthful properties,” she said.

“However, this study shows that even if broccoli is overcooked, you can still boost its benefits by pairing it with another food that contains myrosinase.”

Co-author Dr Maragarita Teran-Garcia, assistant professor of food science and human nutrition at the university, said myrosinase is needed to form sulforaphane, the vegetable’s cancer-preventive component.

The researchers said in the experiment with fresh broccoli sprouts and broccoli powder, the powder did not contain myrosinase, but did contain the precursor to the anti-cancer agent sulforaphane.

Eaten together, the sprouts lent their myrosinase to the powder – so both foods produced sulforaphane and gave greater anti-cancer benefit.

Other foods to boost broccoli’s benefits if they are put together include radishes, cabbage, arugula, watercress, and Brussels sprouts.

“Here’s another benefit of protecting and enhancing the myrosinase in your foods,” Jeffery said.

“If myrosinase is present, sulforaphane is released in the ilium, the first part of your digestive system. Absorption happens well and quickly there, which is why we saw bioactivity in 30 minutes.”

An earlier study by Jeffery showed that microbiota are capable of releasing sulforaphane in the lower gut, but absorption happens more slowly in the colon than in the upper intestine, she said.

And the scientists say as little as three to five servings of broccoli a week give a cancer-protective benefit.

Cramer added: “But it pays to spice it up for added benefits and find ways to make it appealing so you don’t mind eating it if you’re not a broccoli fan.

“I add fresh broccoli sprouts to sandwiches and add them as one of my pizza toppings after the pie is out of the oven.”

Much more than just a delicious creamy addition to spread on your crackers or add to your salad, the avocado is a nutrient-dense fruit with potential health benefits for all age groups.

From expectant mothers and babies to everyone interested in watching their weight, avocados are an energy-packed superfood. As the avocado growers say, “Eat an avocado a day … your body will love you for it.”

Their name comes from the Aztec word “Auacati”, which roughly translated is “Green Testicles”. They have occasionally been called the alligator pear and perhaps more often called midshipman’s butter.

Avocados were introduced to New Zealand around 35 years ago, and this season more than 3000ha of trees will produce an estimated 5 million trays. The largest avocado-growing region is the Bay of Plenty, where about 66 per cent of New Zealand’s total avocado production is grown.

Record strength in the prices for the exported fruit, especially from Australia, has the Bay of Plenty avocado growers expecting the highest payouts in 20 years. Peak prices have reached A$5 (NZ$6.49) apiece this summer. There is also an expectation the New Zealand production volumes will increase.

Australian consumption of New Zealand-grown fruit comes after a year of lower production from their growers along with a successful advertising campaign using the term “add an avo” to your meal. The 2010-11 season will certainly be the largest for the avocado industry in New Zealand and there is an abundant supply of good avocados.

There are about 300ha of new plantings coming on stream annually. New Zealand’s demand for avocados is growing at a steady rate, with an estimated 2.5 million trays heading in that direction for this season. Around 25 per cent of that will be made into avocado oil.

The growers are predicting there will be an excellent supply of fruit right through until March, when supply could slow. The season ends around late June. During this time more than 10 million avocados will be consumed by Kiwis.

MAIN VARIETIES
Hass: The main variety around New Zealand is Hass, which is a medium-sized oval-shaped avocado. It has a thick pebbly green skin that darkens as it ripens. It’s the most common avocado grown in New Zealand and accounts for around 80 per cent of production. Apart from the Hayes, the Hass is the only variety where the skin changes in colour as it ripens. It is available from August to May and most plentiful from October to March.

Reed: This is a large round avocado with thick pebbly green skin. The skin on the Reed remains green as the fruit ripens and is available from February to June.

Avocado growers claim their fruit is the most energy-dense and nutrient-rich fruit you can buy. It is endorsed by the Heart Foundation as a healthy food choice.

Because the avocado is so delicate, checking on its ripeness is essential and the best way of doing this is through the colour. Always remember squeezing is out when it comes to testing the ripeness of an avocado.

With Hass being by far the most commonly used avocado you really do need to be able to read the colour to know when it is ripe. Fortunately the colour gives a reliable guide:

Olive green: Not ripe, but will be ready to eat in two to three days. The best way to store at this stage is in your fruit bowl with other fruits.

Brown with a hint of green: Firm, ripe and ready to eat. Perfect for slicing and dicing. At this stage you should move them from your fruit bowl and store them in the fridge to keep them firm, or if your preference is for a somewhat softer fruit, leave it in the fruit bowl as it will continue to ripen.

Dark brown: Soft, ripe and ready to eat. Perfect for mashing, spreading and for making dips. At this stage you will need to store them in the fridge for up to a maximum of three days.

Black: This avocado is way past its best.

A simple thing with avocados is to compare them with butter with the exception you can have more than three times as much avocado as butter and still have fewer calories. The same goes with margarine or mayonnaise.

So for a deliciously healthy spread that tastes awesome opt for avocado instead of butter or margarine when making rolls, sandwiches or on toast.

TORTILLA WRAPS WITH AVOCADO SALSA
For the salsa ingredients:

• 1 ripe avocado
• 1/2 small red onion, peeled and finely chopped
• 1 medium vine-ripened tomato
• 1 tsp chopped coriander
• 1 red chilli, split and de-seeded
• Zest of 1 lime
• 1 Tbsp lime juice
• 1 Tbsp avocado oil
• 1/2 tsp sea salt

Method:
Soak the finely chopped onion in cold water for 30 minutes and drain.
Prick the skin of the tomato and plunge into boiling water for a few seconds then remove and run under cold water. Peel and cut in half, discard the core and seeds and dice.
Finely chop the de-seeded chilli. Put the onion and tomato in the bowl with the coriander, chilli, lime zest and juice, salt and avocado oil.
Cut the avocado in half and extract the stone.
Remove the flesh from the skin, dice and add to the salsa. Mix gently.

For the tortillas:
For 4 servings

Ingredients:

• 4 large flour tortillas
• 1/2 cup diced red bell pepper
• 1/2 cup diced green bell pepper
• 1/3 cup chopped onion
• 3Tbsp butter
• 8 eggs
• Sea salt and freshly ground black pepper to taste
• 1/2 cup shredded cheese
• 1 avocado, diced
• Sour cream and salsa to garnish

Method:
Wrap tortillas in foil; warm in a 200deg oven or on the flat plate of the barbecue.
While the tortillas heat, saute the bell pepper and onion in butter until soft, about 5 minutes.
Meanwhile, beat together the eggs and season with the salt and freshly ground black pepper.
When vegetables are just done pour the beaten egg into pan and gently stir in avocado.
Cook over medium-low heat, stirring constantly until soft curds form – which will take about 3 minutes.
Put a quarter of the egg mixture down the centre of one warmed tortilla and sprinkle with 2 tablespoons cheese.
Fold in top and bottom of each tortilla. Roll up from side.
Repeat with each tortilla and garnish with sour cream and a spoonful of salsa and enjoy.

~Southland Times

Don’t despair if you can’t fit in the recommended 30 minutes of daily exercise. Growing evidence suggests that even half that much can help.

It’s still no excuse to slack off. Regular exercise strengthens muscles, reduces the risk of some diseases and promotes mental well-being. The more exercise, the better.

But not everyone has the time or willpower. So researchers set out to find the minimum amount of physical activity needed to reap health benefits.

The findings by a study in Taiwan suggest just 15 minutes of moderate exercise a day can lead to a longer life.

This “may convince many individuals that they are able to incorporate physical activity into their busy lives,” Dr Anil Nigam of the University of Montreal said in an email.

Nigam had no role in the research but wrote an editorial accompanying the Taiwan study published online Monday in The Lancet.

Fitness guidelines by the World Health Organization, the US and other countries recommend that adults get at least a half-hour of moderate workout most days of the week. This can include brisk walking, bike riding and water aerobics.

Realizing that it might be difficult for some to break a sweat, health groups have suggested breaking it down into smaller, more manageable chunks of time such as three 10-minute spurts a day on weekdays.

The latest study, a large one led by researchers at the National Health Research Institutes in Taiwan, sought to determine if exercising less than the recommended half-hour was still helpful.

The researchers noted that east Asians – including China, Japan and Taiwan – are generally less physically active than their Western counterparts and their workouts tend to be less intense.

About 416,000 Taiwanese adults were asked how much exercise they did the previous month. Based on their answers, they were put into five groups of varying activity levels from inactive to highly active. Researchers kept track of their progress for eight years on average and calculated projected life expectancy.

The study found those who exercised just 15 minutes a day – or 90 minutes a week – cut their risk of death by 14 percent and extended their life expectancy by three years compared with those who did no exercise. Both men and women benefited equally from the minimum activity.

Each additional 15 minutes of exercise reduced the risk of death by another 4 percent compared with the inactive group. Researchers did not report how additional exercise affected life expectancy.

There were some limitations. Answers were self-reported. The study, though large, was observational, which means the health benefits may not be entirely due to exercise. But researchers said they took into account other factors that might affect health such as smoking and drinking. And outside scientists said the findings are in line with other studies.

“Get off the couch and start moving,” said I-Min Lee of the Harvard School of Public Health.

In a study published in Circulation earlier this month, Lee and colleagues found that people who engaged in 15 minutes a day of moderate physical activity had a 14 percent lower risk of heart disease compared with inactive people.

That research, combining the results of nearly three dozen studies of people from North America and Europe, also found that the benefit increased with more activity and may provide more motivation to the physically fit.

People should strive to do the recommended level of exercise, but should not be discouraged if they can’t achieve it right away. Start slow and gradually build up.

“As inactive persons start moving, they may very well find that they become more fit” and reaching their exercise goal becomes easier, Lee said.

Until a year ago, Bernadette O’Brien, a retired principal who lives in northern New Jersey, did not make time for exercise. She would occasionally walk around her neighborhood and swim in the pool at her local gym, but she did little else.

After the 80-year-old was diagnosed with diabetes, she decided to change her habits. Now O’Brien exercises between 15 and 45 minutes a day, five days a week. She mixes up her routine with water aerobics and strength training so she won’t get bored.

“I feel healthy and energetic. And my balance is pretty good,” she said.

For Spinach and Feta Scones, you will need:

Self-raising flour 2 Cups
Low-fat spread 1 tbs
Buttermilk 1 cup
Baby spinach chopped 2 cups
Feta diced ½ cup

How to make Spinach and  Feta Scones
-    Pre-heat oven to 220C, grease a biscuit tray or pan
-    Put flour into bowl and rub in the spread using your fingertips
-    Add spinach and feta and stir in buttermilk until just combined
-    Lightly knead the dough on a floured board until smooth
-    Divide the dough into approximately 9 balls placing the balls so
they are just touching each other on the greased tray.
-    Bake for 15 minutes or until scones sound hollow when tapped on the base

For the Best Chicken Soup, you will need:

50g butter
100g onion, diced
50g flour
1 litre chicken stock
100g carrot, diced
100g button mushrooms, halved
2 thickly sliced courgettes
1 410g can creamed corn (this is the secret ingredient, don’t skip it)
2 chicken breasts, diced (or left-over roast chicken stripped with the carcass used for the stock)
1 Tsbp dried mixed herbs (or fresh if you grow them – choose thyme, oregano, sage)
Dash of cream
salt and pepper

How to make the Best Chicken Soup:

Melt the butter in a large pot and sweat the onion until translucent but not brown.

Make a roux by stirring in the flour and cook until lightly coloured. Let cool for several minutes.

Gradually stir in the hot stock. Add the mushrooms, courgettes, carrots, creamed corn, diced chicken breast and mixed herbs.

Bring to the boil then reduce the heat to simmer for about 30 minutes until vegetables are tender.

Stir in your desired about of cream, season with cracked pepper and salt and serve with thick, freshly toasted bread.

Serves 8

To make White Bean Chorizo Soup, you will need:

500g chorizo sausage (or smoked bacon)
2 tsp olive oil
1 large red onion, diced
4 ribs of celery, diced
1 can diced tomatoes
2 cloves of garlic, minced
8 cups chicken stock
3 cans of small white beans
salt
freshly-ground pepper
flat-leaf parsley, for garnish

How to make White Bean Chorizo Soup:

Pull off the chorizo casings and crumble the meat. Render the fat from the chorizo in a little bit of olive oil in a large Dutch oven or stock pot set over medium-high heat. After about seven to ten minutes, remove chorizo from pot and drain on a paper towel.

While the chorizo cooks, dice onion and slice celery. After removing chorizo, add onion and celery to the pot and cook, stirring occasionally, until the celery is tender and the onion is beginning to nicely caramelize. Add two cloves of chopped garlic and cook, stirring constantly to avoid burning, for one minute.

Add chicken stock and tomatoes to pot. Bring soup to a simmer and add beans and chorizo. Once beans are warmed through, season with salt and pepper to taste. Add chopped parsley before serving with a fresh, crusty bread.

The study adds to evidence that sleep habits play a role in weight regulation and suggest people embarking on a weight-loss plan may want to make sure they are catching enough shut-eye each night. It included 10 overweight men and women who lived in a sleep lab for two separate two-week periods. Each person was keen to fight fat.

During both periods they followed the same calorie-restricted diet but for one period, the participants slept for 8.5 hours per night, while during the other they got 5.5 hours.

Researchers from the University of Chicago found the dieters lost the same amount of weight under both conditions – just under 7 pounds, on average. But during the sleep-restricted period, they mainly lost muscle rather than fat.

When participants got 8.5 hours of sleep, more than half of their weight loss came from shedding fat.

But when they got 5.5 hours of sleep, only one-quarter of their weight loss came from fat – translating to a 55 percent reduction in fat loss. The majority of their weight loss came from lean body tissue, which refers to muscle and any other body tissue that is not fat.

“So they lost the same amount of weight, but the composition was different,” said researcher Dr. Plamen Penev, an assistant professor of medicine at the University of Chicago. Penev said successful dieters always shed a certain amount of muscle but wanted to limit that loss in favor of shedding fat.

However, the study, published in the Annals of Internal Medicine USA, has a number of limitations. Besides its small size, it also looked only at short-term weight loss. More research is needed to see how sleep duration might affect dieters’ body composition over time, Penev said.

Penev said it was also unclear how well these findings from a tightly controlled sleep-lab setting might fit the “real world.”

A number of studies have found self-described “short sleepers” — typically defined as those who get less than 6 hours of sleep each night – tend to weigh more or gain more weight over time than people who get more sleep.

Lab studies have suggested sleep loss may alter people’s levels of the “hunger hormones” leptin and ghrelin. Leptin is secreted by fat cells; low blood levels of the hormone promote hunger, while increases tell the brain that body is full and encourage calorie burning. Ghrelin is secreted by the stomach to boost appetite.

Penev’s study found that under sleep-restricted condition, participants reported greater hunger during the day compared with the 8-hour sleep condition even though they consumed the same number of calories during both periods.

They also had higher blood levels of acylated ghrelin, one form of the appetite-boosting hormone.

Penev said there was no one-size-fits-all prescription for sleep and more studies are needed in real-world settings.