ADVICE FOR ORGANIZING YOUR INGREDIENTS AND HOW TO STORE THEM
WHAT YOU NEED TO HAVE ON HAND TO COCK

BASIC INGREDIENTS:

EXTRA VIRGIN OLIVE OIL
BASEL
GARLIC
ONION
CELERY
FRESH TOMATO OR PEELED TOMATOES
PASTA
GRATED ITALIAN HARD CHEESE
MINT
BAY LEAVES

EXTRA VIRGIN OLIVE  OIL

Extra virgin olive oil - this ingridient saves About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk.  Mediterranean diet rich in extra virgin olive oil.
I says you can eat a nicely balanced diet with fruits and vegetables and extra virgin olive oil. 




 

TOMATOES

Tomatoes - Tomatoes as lycopene.  that lycopene, which is contained in the red pigment, has antioxidant properties.



 

ONIONS

OnionsOnions can be found in Mediteranean  kitchen.
They complete the taste of many dishes. The Onions will not only enhance your cooking, they offer a number of health benefits. 

The Health Benefits of Onions

Onions help to prevent a large number of health conditions.

Onions prevent atherosclerosis and heart disease. Onions help to reduce the risk of stroke and heart attacks. They also help to lower bad cholesterol and raise good HDL-cholesterol.






 

GARLIC

Garlic a cholesterol-buster.
Garlic may help to lower LDL "bad" cholesterol levels and to protect against the blood vessel damage that excess LDL cholesterol can cause.
Antioxidants found in garlic.



 

PASTA

Pasta - contains complex carbohydrates and is a good source of fiber.

 Pasta’s Benefits
Whole wheat pasta is high in fiber.
The fiber in whole wheat pasta resides in its germ and bran, and you won’t find either ingredient in white pasta. Fiber helps control your appetite by making your stomach.


Claudia's How to cook pasta



 



ADVICE FOR ORGANIZING YOUR INGREDIENTS AND HOW TO STORE THEM
You may want to cook one of my recipes and you might not have the time to go out shopping therefore it’s best to know how to preserve herbs, spices and other flavourings. Here is how you can always make sure that you have herbs on hand
Rosemary, Bay leaves, Fennel, Celery, Parsely and mint are all essential for cooking my recipes.
First wash them well.
The Fennel is used when cooking ceci (chick peas) only the leafy part is used.
The celery needs to be cut up into small pieces, also the leaves and stalk.
Remenber to wash them well by putting them into bicarbonate of soda to disinfect them before freezing.
Put 1 teaspoon of bicarbonate of soda into a bowl of cold water and stir well , then put herbs into a bowl of cold water for 5 minutes and wash them.
First having tied each kind of herbs together into little bunches so the can stay together.
If you do this the herbs will always be ready and together, been already disinfect an dried and clensed ready to use.
When the herbs bunches are ready having made sure that by putting them to dry on a clean tea-towel.
They can be put into a plastic container or smaller separate containers with a lid, the place in the freezer use within 6 months use frozen, there is no need to thaw.

 

Pulses

Pulses are an excellent source of complex carbohydrates, proteins and fibre, containing significant amounts of insoluble and soluble fibre, vitamins and minerals. Whereas meat is a source of cholesterol and saturated fat, pulses are cholesterol-free and help protect against heart disease.