Pros, cons of food labels studied

 CONSUMERS are exposed to a barrage of food labels, and the results are mixed: While some consumers gain useful information from labels, for others, the label may as well say "certified confusing."

A newly released Council for Agricultural Science & Technology (CAST) issue paper seeks to provide needed clarity for consumers about food labeling.

The paper's authors examined what is known regarding consumer reactions to "process" labels and also identified the legal framework for process labeling. Additionally, they recommended policy that highlights the pros and cons of labels.

"The fact that marketers use process labels as a way of distinguishing and creating a unique brand for their products with the goal of increasing sales and profits should not be surprising," the authors noted. "Consumers now experience an ever-widening array of labels on their food, which raises many related questions."

As such, the distance between the consumer and producer in today's global food system poses obstacles for effective communication and establishment of trust, the CAST authors explained.

Under appropriate third-party or government oversight, the authors noted that process labels can effectively bridge the information gap between producers and consumers, satisfy consumer demand for broader and more stringent quality assurance criteria and, ultimately, create value for both consumers and producers. Labels also increase consumer choices, open new markets and encourage removal of potentially harmful ingredients from food. Consumers then may feel more connected and more able to make informed decisions, the authors suggested.

However, problems arise when process labels are subject to consumer interpretation, prompting questions of whether the products really are "healthier, safer and more environmentally friendly."

For example, the CAST authors explained that labeling the benefits of a process for a new niche product can implicitly cast the conventionally produced product in a negative light.

"This type of stigmatization of the conventional product can be particularly problematic in situations in which no scientific evidence exists that the food produced with the conventional process causes harm or even that it is compositionally any different," they noted.

According to the authors, opinion can override credible science, and the consequences might include increased food prices and stunting technological advances in agriculture.

For farmers, scientists and others in the food industry, an impressive track record of success in applying science and technology to the food system is a proud history, the authors noted. However, some consumers do not share this enthusiasm for the accomplishments, and an increasing number of people express strong concerns about food products associated with agricultural science and technology.

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This can be seen in the fact that sales of organic foods have increased by $17 billion since the late 1990s and that the U.S. organic food market was estimated to be worth $35 billion in 2014.
 Although organic food prices remain high, certified organic products still have experienced double-digit growth over the past decade and can be found in a wide variety of retail settings, according to the authors.

What explains this rise in demand for food with process labels? The CAST authors suggested that food production has seen dramatic changes over the past 50 years, but in most cases, these changes have occurred outside of the direct purview of consumers. During the same time period, a number of new health and environmental concerns arose in the public discourse that may be related to the food system.

"News stories are released on a regular basis about negative health trends and associated claims related to current food consumption and production processes," the authors said.

However, there is no consensus that various health and environmental issues are due to the way food is currently produced, the authors noted. In fact, they suggested that many of the issues may really be the result of more careful diagnosis, improved data collection, changes in people's diet or other changes in the environment.

"These health trends and claims, however, whether accurate or not, can sow seeds of doubt in consumers regarding the food they are eating, especially when they feel like they have lost control over the choices offered by the food system," the authors said.

An increasing number of groups and consumers have called for a ban on process labels, but the authors said this would be a bad idea, explaining that labels can be good for consumers and producers alike. However, the food industry and government officials should keep key points in mind.

From a policy-making standpoint, the principal role of food labels should be to disseminate accurate information at the point of sale, where most food choices are made, thereby informing consumer choice, according to the authors.

They recommended that mandatory labeling occur only in situations in which the product has been scientifically demonstrated to harm human health. Additionally, they suggested that governments should not impose bans on process labels because this approach goes against the general desire of consumers to know about and have control over the foods they eat, and it also can undermine consumer trust of the agriculture sector.

"We believe that a prudent approach is to encourage voluntary process labeling under the conditions that these labels are true and scientifically verifiable and that, when the labels claim a product 'contains' or is 'free of' a certain production-related process, the product should also include a label stating the current scientific consensus regarding the importance of this attribute," the authors said.

Furthermore, they suggested that next-generation process labels should avoid the "all or nothing syndrome" while incorporating new technology and imaginative ways to clearly inform consumers.

As consumers struggle to interpret food labels, the adage "you are what you eat" has become "you are what you think you eat," the authors explained. They recommended that next-generation labels should be clear, science based and consumer friendly to turn the adage into "you are what you know you eat."

Welshans, Krissa

The Kitchen & I An Unlikely Love Story

From lipsticks to ladles- Payal Puri's fascinating culinary journeyFrom lipsticks to ladles-Payal Puri's fascinating culinary journey.When I ran into my least favourite aunt at a family lunch recently, she looked at my slimmer-than-shelast-saw-me form and said, 'I suppose you're eating what you cook'. You see, I don't cook (or, didn't). Never had. I didn't ever get around to learning, mostly lived with parents or - thankfully - had a cook, and when I married a couple of years ago, much after the conventional marriageable age, I was an urban independent gogetter who could get everywhere except the kitchen, of course. Fortunately, living in Gurgaon, where apartments and cooks exist in a mutually satisfactory state of capitalism, cooking continued to be strictly optional. Food, on the other hand, has never been. I live for it. I have always loved to go out, eat in, order takeaway, try new restaurants, watch cookery shows, and generally make mealtimes the highlight of my day, despite the fact that all I could satisfactorily do in my own kitchen, till recently, was make a cup of tea and Maggi. Since my husband's cooking skills have matched mine to the dot, we sheepishly agreed to treat the kitchen as "the room that houses the microwave" and left it to its own devices. Till the day I got into an intense food debate with a friend on the difference between pie and tart crusts, as though civilisation's future depended on it, and decided to google the question - thereby landing on Deb Perelman's blog, Smitten Kitchen. I didn't know it then, but this was the woman who was going to teach me to cook. The blog, written out of Perelman's tiny New York kitchen (that is even smaller than my own), attracts a few million readers a year. It also makes a mockery of anyone's claims that they don't have the time, equipment or ingredients to cook: Deb's specific grouse when she first started cooking was that chefs often worked with unpronounceable ingredients, unreplicable techniques and unaffordable tools, so she set about creating recipes that need none of these. It doesn't hurt that her writing is a joy - witty, self-deprecating conversational - and before long I found myself going to her blog every day, while a cheeky voice at the back of my head reminded me that I was now a food-blog stalker who could possibly burn water! But it wasn't till a recipe for apple cake popped up on one of my surfing sessions that the same little voice took a new track, 'You've got a kilo of apples sitting in the fridge. Why can't you make that? What's she got that you haven't?' Apart from the obvious fact from eight million readers, I couldn't come up with a convincing answer. It helped that I was home alone at the time, with no incredulous husband to dissuade me, and had nothing planned for the rest of the afternoon. I looked at the apples. I looked back at the recipe. I checked the ingredient list and found that barring baking powder, I had everything I needed at hand - and with a grocery store in my apar tment block, the missing ingredient could be on my counter in minutes. I gave the urge a few minutes to pass. It didn't.AN AFFAIR TO REMEMBER

And it began - a year and a half ago, my borderline insane love affair with cooking. I made the apple cake and understood two incredible things that afternoon: the first, that apples improve with baking, and second that Since my husband's cooking skills matched mine to the dot, we sheepishly agreed to treat the kitchen as "the room that houses the microwave" oNE fine DAY... 'You've got a kilo of apples in the fridge. Why can't you make that apple cake?' I made the apple cake and understood two incredible things that afternoon. The first, that apples improve with baking, and second that I could - given the right recipe, an idiot-proof technique, and enough time - cook! Photographs (top): shutterstock/indiapicture I could - given the right recipe, an idiot-proof technique, and enough time - cook! Those who know me best know I have an obsessive streak. By the time my apple cake had been dusted with powdered sugar, and warmed and eaten with vanilla icecream on the side, later that night, I was already plotting my next move: a lemon yogurt cake that had received rave reviews on the site. We ate a lot of cake last summer. It's no coincidence that I've been on a diet for the last three months: the lemon cake (delicious!) was followed by a strawberry summer cake, a red wine velvet cake and banana bread. I started to skip the clothes stores at the mall and instead dashed into food stores, arriving home - with an excitement formerly reserved for shoes - with loaf pans and bundt pans and springform tins and muffin pans. I bought parchment paper and oven gloves; a zester and a hand blender. I made sure we were never out of allpurpose flour and cake flour, as though emergency baking could be called for in the dead of night.

OF SCONES AND BEYOND

And it got crazier. The husband, reading a PG Wodehouse late one Friday night, read out a passage that paid homage t o high tea and mentioned how much he loved scones. I beamed at him as you do at a favourite student. I love scones too, I told him. I should make some. ' Maybe not', he laughed. 'Surely that's best left to professionals,' he said. I gave him a look that could melt glaciers - though he, by now immersed in his book once more, missed it entirely. I then picked up my iPad, fired up Smitten Kitchen, and did a search for scones, fully intending to buy the ingredients the next morning. And discovered I already had what the recipe called for in my kitchen. 'But it 's past midnight,' my rational mind tried to point out. 'What does that have to do with anything,' my hurt ego threw back. 'Is cooking at midnight illegal?' My first-ever scones came out of the oven at 2am and the husband - looking at once hunted and reluctantly impressed - warily picked up one, slathered it with butter and blueberry jam, and took a bite. The hunted look faded. The impressed look stayed. 'My God, these are really good,' he gasped. 'It's no big deal,' I shrugged, as though I had spent the last 30-something years cooking up midnight feasts. Suddenly, I couldn't understand why I hadn't. I was blindsided by the realisation that I loved it. Sure, I had no imagination with recipes, and worried maniacally if I failed to follow an instruction precisely, but I simply couldn't get enough. And then one evening the husband mildly pointed out that while life was wonderful with dessert, a main course or two might not go amiss if I had, in fact, decided to cook. He had a point, I reluctantly admitted to myself. If I were capable of this, what else might be possible?

I trusted no one but Perelman, though; I still wasn't sure I could cook, I was merely convinced she could! And that was when fate intervened for the second time - my mother sent across a stack of books that I hadn't brought over when I married and among them was a cookbook I had received as a gift a few years ago but never opened. It was an unassuminglooking book. But it was Indian cooking, and my hero Perelman didn't do any of that, so I sat down with a cup of tea and Hajra Mohammed's Recipes of Life, For Life and decided to read. An hour later I had the same eureka moment I'd had when Deb's apple cake had called out to me - this was homestyle cooking by a matriarch who knew everything there was to know on the subject. I could tell the food would be superb, if only one followed her instructions - I've found that while the knack for cooking had been absent my whole life, my ability to tell a good recipe from average was well-honed. So I flipped through the slim volume looking for something that I felt like cooking. I found it right away: Mutton Biryani made the Cutchi Memon way. Not quite the ideal dish for the novice cook, but by now Hajra herself couldn't have stopped me. It took me five delightful hours. If she suggested slow-sauteing the onions for 30 minutes, I did it for 40. I was going to be the over-achiever of biryanis. I was making up for my lack of experience with an excess of enthusiasm - and I was rewarded as only first-timers can be. I chopped and sauteed and slow-cooked. I slit chillies and infused milk with saffron. I watched over the cooker like a hawk. I finished the biryani on dum as she suggested, following her instructions to the letter. When I finally opened the pan, I was assailed by possibly the most incredible scent I have ever smelt to this day: the scent of something delicious that had been cooked by me. RECIPE FOR SUCCESS From there to now - it's been a journey I wouldn't trade for any other. I've had disasters in the kitchen and learned to laugh over them rather than collapse in tears - though that has happened too. In the past year, I've made more scones and more cake but also dosa and pasta and sandwiches. I've made pizza dough from scratch and homemade tomato sauce. I've made a forgettable cauliflower soup and an unforgettable French onion one. I've roasted vegetables, fried fish and burnt chicken. In the last month alone, I've made white batter bread ( disaster), beer batter fish and onion rings ( yummy), peanut butter cookies ( delicious), homemade granola bars (superb), and more 1am biryani (though not as good as my first attempt, I admit). Each attempt produces not just food but incredible memories: two days ago, Rajat (my husband) and I spent three hours in the kitchen, he frantically using a "chip-cutter" to chop "fries" out of root vegetables while I tossed them with oil and herbs and flung them in to bake. We ate them hot out of the oven, giggling like teenagers as we plotted a baked-fries business - then moaned and groaned that night as too many potatoes took their toll on the digestion. Just today, I've hunted down a cast-iron skillet so I can make my next food obsession, fritattas: I'm tracking the courier package with the determination of a stalker. I have enough recipes bookmarked to not need a new one for the rest of my life. After years of trawling the aisles of fancy food stores, my first question now on spotting something I like is 'can I make that?' The answer, I'm astounded to find, is often 'yes'.

My Top RecipesThis cherished delicacy might not be every amatuer cooks cup of tea but it's worth when your appetite is big and you?fre patient enough to spend the day in your kitchen . lovingly tending to the mutton. Ingredients: 1 kilo mutton shoulder, cut into pieces; 1.2-3.4 cup cooking oil; 5 cloves, 5 cardamoms, 4 one-inch pieces of cinnamon stick; 3 large onions finely chopped or minced; 1 cup chopped dhania (coriander leaves); 1.2 cup chopped pudina (mint leaves); 2tbsp ginger paste; 2tbsp garlic paste; 3tsp red chilli powder; 1.2 tsp turmeric powder; salt to taste; 4 large potatoes, washed and cut into half; 11.2 cups yogurt; 6 slit green chillies Method: Heat oil in a cooker on medium heat and add the cloves, cardamom and cinnamon. When they stop spluttering (after a minute or so), add the onions. Cook on lowmedium heat slowly till the onions turn golden brown. When the onions are caramelised, add the coriander and mint leaves and slow cook them again for five minutes, stirring frequently. Add the ginger and garlic paste and salt to taste, and saute them, sprinkling a little water if needed. Add the turmeric and red chilli powder and cook another five minutes before adding the washed mutton pieces into the cooker. Dry cook the mutton for 10 minutes till all the pieces are wellcoated with the masala. Add 1.4-1.2 cup water (more will be released in the cooking process) and pressure cook for 10 minutes after it reaches gas, open the cooker when the steam has released and add the potatoes. Pressure cook for another 5 minutes after reaching full steam, then turn off and let the steam release. Open the pressure cooker, light the gas again, and add the yogurt. Cook till the oil separates and the water evaporates, leaving thick gravy behind. Drop in the slit green chillies and fold into the mutton. Then turn off the gas and let rest awhile. This tastes fantastic with flaky paranthas or over rice. Note: This recipe also works with chicken, cooking times adjusted. It's also not too spicy so don't worry about the generous amount of chillies; these are tempered by the yogurt and coriander gravy.Crackers are hard to hate. They are perfect finger foods for parties or as snacks for bored evenings and taste delightful with a curd dip or spicy salsa. Ingredients: 13.4 cups maida; 1tbsp chopped rosemary plus extra for sprinkling; 1tsp baking powder; 3.4 tsp salt; 1.2 cup water; 1.3 cup olive oil plus more for brushing; sea salt Method: Preheat oven to 200oC with a heavy baking sheet on the middle rack (you want to get the baking sheet very hot so the base of the cracker comes out crisp). Mix flour, chopped rosemary, baking powder and salt in a bowl. Make a well in the centre, add water and oil and bring together with a wooden spoon, then knead dough for a couple of minutes. Divide into three equal pieces, cover two with a damp tea towel, and work with the third. Cut a rectangle of parchment paper roughly the size of your baking sheet and roll out one piece of dough in a rustic rectangle shape as thin as you can. Lightly brush the top with olive oil, sprinkle a few flakes of sea salt and additional rosemary and press lightly so they embed into the dough. I use a pizza cutter at this stage to cut into ?gcrackers?h . these could be long and thin like breadsticks, or squares, or any shape you like. Move parchment with rolled out dough to the preheated baking sheet and bake for 8 to 9 minutes until brown at the edges; while they?fre baking, roll out the next on a new parchment sheet. Transfer to an airtight jar when cool. Note: You can also sprinkle thyme, dill or cracked pepper before baking.Make your own health bars as opposed to buying them off the store. Crumble them over a bowl of yoghurt or have them with your morning cereal. They also double up as a health snack . so versatile! Ingredients: 1 2 .3 cups quick rolled oats; 1.2 cup sugar; 1.3 cup oat flour (or 1.3 cup oats, processed till finely ground in a food processor); 1.2 tsp salt; 1.4 tsp cinnamon powder; 2-3 cups dried fruit, nuts and seeds of your choice; 1tsp vanilla extract; 6tbsp melted butter; 1.4 cup; 2tbsp honey; 1tbsp water Method: Preheat oven to 180oC. Line a medium rectangle cake pan with parchment paper or foil, then grease it with cooking spray or butter, coating any un-lined bits of the pan as well. Mix all the dry ingredients (nuts, dry fruit, seeds, salt, sugar, oats, oat flour and cinnamon) in one bowl. In another, whisk together the wet ingredients (both quantities of honey, vanilla, melted butter and water). Add the wet ingredients into the dry ones and toss with a wooden spoon till the mixture is evenly crumbly. Spread mixture into the prepared pan and press down hard to make it stick together (a good trick is to cut a rectangle of cling film and cover the pan and then press with something heavy). Remove the cling film and bake the bars for 30-40 minutes until the edges and tops are a little brown. They?fll still feel soft but will become firm once cooled. Pull out and allow to cool in the pan or remove using the parchment and cool on a cooling rack. When cool, cut with a serrated knife. If bars seem crumbly, chill the pan in the fridge for 30 minutes, then cut. Since they can get soggy in humid conditions, store in an air-tight jar in the fridge.

Reproduced From Good Housekeeping. 2014. LMIL. All rights reserved.

Payal Puri

Food Safety: Time to Rethink, Re-Evaluate and Resolve Issues

 With Nestle's Maggi in the cross-hairs of the regulatory watchdog, the issue of food safety has acquired a new urgency. While Maggi is in the dock for containing higher than the permissible limits of monosodium glutamate, new products from several top food companies regularly fail to pass the regulatory muster, bringing to the fore concerns about whether our safety standards and guidelines are clear and fair enough for food business operators to understand and comply with. In an analytical piece, Dr. Saurabh Arora suggests ways to make the regulatory framework more streamlined and how food operators can avoid tripping up on safety guidelines

There are various types of food products but they essentially fall within two categories - standardised and non-standardised. The standardised food products are those for which safety data is available and for which standards are prescribed in the Food Safety & Standards Act, 2006 (FSS Act), under its various rules & regulations. These products do not require product approval. Non-standardised food products are those for which safety data is not available, and standards are not prescribed They, therefore require product approval. In a nutshell, there are about 380 articles of food, for which standards are prescribed under the regulations of the FSS Act, and these are divided into 13 categories. Foods for which standards are not prescribed fall under the category of proprietary foods.

Then there are foods for which standards are not prescribed but which have been used for centuries in India without any health issues. These are called traditional and ethnic foods under the FSS Act. These food items can apply for license straightaway, without the need for product approval.

In brief, food products (ingredient, including additives) for which standards are not prescribed, will require prior approval from FSSAI under the Food Safety and Standards Regulations in India.

What is product approval?

Product approval is the process of getting approval for non-standardised food products (where no guidelines are available) as defined under Section 22 of the Food Safety and Standards Act, 2006. Section 22 of the FSS Act specifies that no person shall manufacture, distribute, sell or import any novel food, genetically modified food, irradiated food, organic food, food for special dietary uses, functional foods, nutraceuticals, health supplements or any proprietary foods and such other articles of food except under prior approval from central government. This product approval has to be obtained before applying for the license, and which needs to be applied through FSSAI.

Nowadays, paperwork for product approval is less time taking as online filing has started. Section 22 specifies that food for special dietary uses, or functional foods or nutraceuticals or health supplements, are foods that are specially processed or formulated to specify or satisfy particular dietary requirements, which exist because of a particular physical or physiological condition or because of specific diseases and disorders and which are present as such wherein the composition of these food stuff s must differ significantly from the composition of ordinary foods of comparable nature. Moreover, novel foods for which new additives are being proposed, which either have no standards or cannot be used in a specific combination, need to be evaluated and a product approval may have to be obtained. Nutraceuticals and health foods may contain proteins, vitamins and minerals from plants/botanicals and animals sources. The proteins, vitamins and minerals should not exceed the recommended dietary allowance (RDA) as specified by the Indian Council of Medical Research. Moreover, these health supplements should not fall under the category of drugs (treatment of diseases).

Recent controversy on product approvals

The issue of product approval has come under the spotlight because of the recent spate of rejections by FSSAI involving big names like Tata Starbucks, Ferrero, Kellogg, McCain and FieldFresh Foods (a venture between Del Monte and Bharti Enterprises) to name just a few in a long list. There seems to be a lack of understanding and comprehension of the requirements of the FSSAI while applying for product approvals. These include requirements for ingredients, including the additives. Moreover, the food business operators (FBOs) appear to be in the dark when standards are not available. A thorough understanding of all the nitty-gritty of the product approval process, is a pre-requirement for gaining insight, identifying the gaps, and alleviating the problems. This will help the FBOs to get their products approved by the FSSAI without any hassles and delays in the processing time.

The Bombay High Court's stay on the FSSAI Advisory on product approval had brought a halt on the product approval process where the FBOs were the eventual sufferers as PA applications were not processed for couple of months. However, I must mention here that the Supreme Court intervened and asked the food regulator to resume the process of product approval pending the final judgement on the statutory power of FSSAI for issuing advisories.

The product approval process

Generally all the food products for which approval is required are categorised in four categories - 1(a), 1(b), 1(c) or 1(d) - as per the procedures that have been defined in the latest advisory issued by the Govt. of India. Food products, where the safety of its ingredients present are known and are permitted under FSS Act, Codex Alimentarius (CODEX), European Food Safety Authority (EFSA), Food Standards Australia New Zealand (FSANZ), or USFDA food safety standards regulations and which do not contain plants or botanical substances or substances from animal origin fall under category 1(a). Food products, where the safety of its ingredients present are known and are permitted under FSS regulation or Codex or EU or in other countries, and contain ingredients including plants or botanicals or substances from animal origin, fall under the category 1(b). The third category is 1(c), which includes food products, where the safety of its ingredients is insufficient to make a safety determination or to come to a clear conclusion, whether it is safe or not. These food products are forwarded to the Scientific Panel for evaluation, but here again Form 1(b) is used. The last category is 1(d), where the products for which the safety of its ingredients and their conditions of use are allowed in our regulations (FSSR) or for those products/ingredients for which the product approval has already been given.

For obtaining product approval for such types of foods, application is given again in Form 1(a). Therefore, for the products falling under 1(a) and 1(d) you have to use the application Form 1(a), and for food products falling under category under 1(b) and 1(c) you need to apply in Form 1(b).

Harmonisation with global standards

Globally, standards are available for various types of regulations pertaining to food product approval. These global standards need to be accessed and their plus points harnessed in order to develop our own set of robust standards. Therefore, the FSSAI should coordinate with various globally renowned agencies like CODEX, EFSA, FSANZ, USFDA and others to harmonise its own regulations with the best regulations around the globe. This will help it to come up with a robust and streamlined set of regulations suitable for the Indian scenario. Importantly, we should take advantage of and learn from other countries' experiences.

Challenges and the way forward

The time has come to expedite the process of review of applications submitted for product approvals. The recently proposed 30 day - 30 day - 30 day time cycle for review of applications right from receipt of application till the final conclusion whether to award/reject PA or to further refer for scientific panel. This time line is due to be implemented from 1st July 2015.

Recently, all the information regarding the product approval process has been uploaded on the net for the benefit of all FBOs. On the part of the central government, there is a need to appoint more staff in order to augment the manpower to FSSAI, for smooth and streamlined implementation of the product approval process.

The regulations should also be streamlined, so that the approval process for any new product entering the market should be addressed expeditiously. The FSSAI should share data of approved products along with data on ingredients and compositions, so that new FBOs can benefit from this. Moreover, there should be a system within the regulatory framework, which allows all stakeholders to work upon on making information more transparent - from the ingredients up to the finished product - so that a good product development system comes into existence.

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Edible Oil: Choose the right oils and fats for delivering both Taste and Health

Vegetable oils and fats have always been an integral part of any Indian diet. Oils and fats are used in foods for several reasons. Primarily, it is the major source of energy and a carrier of essential nutrients, which are vital for growth and metabolism. They also have a strong influence on the palatability and consumer acceptance of finished products. Consumer preferences keep changing and they are demanding healthier, albeit tasty foods. Health and wellness is expected to be the key trend in influencing this demand.

Why do you need oils & fats 

Oils and fats play a vital role in nutrition. They also play an important role in food preparation by enhancing food flavour, adding to the mouth-feel, making baked products crispier, and for conducting heat during cooking. Besides, they also:

* Provide energy: Oils/Fats are the most efficient source of food energy. Each gram of fat provides nine calories of energy for the body, compared to four calories per gram of carbohydrates and proteins.

* Protect our brain cells: Oils/Fats provide the structural components of cell membranes in the brain.

* Help the body use vitamins: Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the body to absorb these vitamins into the body.

* Make hormones: Fats are structural components of some of the most important substances in the body, including prostaglandins, hormonelike substances that regulate many of the body's functions.

* Provide healthier skin: In addition to giving skin its rounded appeal, the layer of fat just beneath the skin (called subcutaneous fat) acts as the body's own insulation to help regulate body temperature.

* Protective cushion for your organs: Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place.

* Provide essential fatty acids: These fatty acids are "essential" because our body is not able to synthesise them. These include omega-6 and omega-3 fatty acids, which have been linked to lowering triglyceride levels.

Choose your oils and fats smartly

Th ough excess of fat is considered to be the culprit for many lifestyle diseases, the right quality and quantity of fat is required for the normal functioning of body. A diet very low or high in fat may not be optimal for good health. It is very important to choose the correct type of fat. Emphasis should be laid on the quality of fat rather than quantity.

People who try to eliminate fat from their diet tend to substitute it with carbohydrates and end up eating high-carb foods. These carbs eventually get converted to fat and gets stored in the body, leading to obesity, which, in turn, is responsible for many other diseases like diabetes and cardiovascular disease.

To further simplify this fat story and help you make wise choices, there are three basic types of fats that you first need to understand: monounsaturated fats (MUFAs), polyunsaturated fats (PUFAs) and saturated fats (SAFAs). MUFAs and PUFAs are good fats; TRANS and to some extent SAFAs are bad fats. In general terms, polyunsaturated and monounsaturated fats tend to lower your risk of heart disease. They are the healthier fats, and they should be included in your diet. Saturated and trans fats are unhealthy fats because they tend to raise your risk of heart disease.

Mantra for the industry

It should be the endeavour of edible oil manufacturers to serve the needs of customers without compromising on either taste and health. We should provide holistic solutions, keeping affordability and sustainability in mind along with food safety and security. In order to cater to the ever-changing needs of modern consumers and to promote healthy eating habits, we, at Kamani Oil Industries Pvt. Ltd., have established ourselves as pioneers in developing trans-free products for the food industry. Ninety-nine per cent of our products are used in bakery, confectionary, frozen desserts, dairy, nutritional and culinary food segments. We are India's first company to manufacture and market a wide range of trans-fat free Bakery Shortenings, Bakery Margarines, and various specialty fats for the food processing industry to facilitate production of healthier and nutritive products.

Selecting the right bakery fat

After a lot of experimentation and research, we are proud to introduce in the bakery segment - K-Lite, Puffl ite and Cakelite, which satisfies the requirements of the bakers and can be used for the whole range of bakery products. K-Lite is a multi-purpose trans-free bakery shortening - a single fat does multiple applications (cookies, cream and cakes), hence there is convenience and better inventory control. There is an overall cost saving in terms of manpower usage and utilities consumption. Pufflite is a trans-free bakery shortening ideally suited for puff products and it meets the requirement of the baker both towards its functional performance, taste and health. Cakelite is also a trans-fat free margarine ideally suited for spongy and fluff y cakes. It has a very good air holding ability during batter making and with an ideal emulsifier blend it yields cakes with an excellent mouth-feel and texture. We also offer a wide range of fats for various bakery applications like biscuits, rusks, croissants, cookies, etc.

Selecting the right culinary oil

There are many options when it comes to selecting oils and fats for cooking. It is not just choosing oils which are healthy, but whether they stay healthy even after cooking or frying in it. At the time of cooking or frying, the temperature of the oil is high (~160-180 deg C), hence oils should be selected in such a way that they remain stable and do not go rancid or get oxidised. When the oil gets oxidised, free radicals are formed that are detrimental to the stability of the oil and in the long run it would be detrimental to health as well. MUFA oils are resistant to oxidation but PUFA oils have low resistance and can be avoided for frying applications where the oil is continuously heated at high temperatures. All MUFA based oils like Groundnut, Canola, Olive, Rice bran are generally preferred for cooking purpose over PUFA based oils like Sunflower, Safflower, and Soyabean.

Selecting trans-fat free culinary oils

Klassic Refined Groundnut oil: Klassic Refined Groundnut oil is an excellent cooking and frying medium. It gives you the advantage of health and nutrition since it is high in MUFA, which helps to reduce bad cholesterol (LDL) and maintains good cholesterol (HDL)(2). It is also very close to the WHO recommended ratio of SAFA:MUFA:PUFA. Klassic, being MUFA oil, has a better shelf life; it does not leave any greasy residue in the utensils used for cooking whereas PUFA-based oils leave a greasy residue in the utensils.

Kamani Oil Industries, after a lot of experimentation and research, has developed a specialty culinary oil - Foodlite - which is a chef 's delight and has been designed keeping in mind the needs of the customer. It offers health, taste and user-friendliness. Foodlite belongs to a special faction of palm oil. It is manufactured and packed under good hygienic conditions. It is double deodorised and hence absolutely bland in flavour and taste. Foodlite, with a high smoke point (> 235 deg C) and hence does not smoke at frying temperatures which is generally between 160-180 deg C. Foodlite being low in PUFA does not impart any greasiness to the frying or cooking vessel and helps keep the kitchen clean.

Komal Refined Sunflower oil: Komal Sunflower oil is the most preferred oil for general purpose cooking. It is high in PUFA, which is a good source of essential fatty acid called linoleic acid and is essential for good health. They cannot be synthesised by the body and need to be taken from an external source. We recently launched Flax- Omega - a refined flaxseed oil. The oil is unique because it contains both essential fatty acids: alpha linolenic acid (ALA), an Omega-3 fatty acid, and linoleic acid, an Omega -6 fatty acid, in appreciable amounts. Flaxseed oil is the world's richest source of vegetarian Omega-3 Fatty acid (ALA). Apart from reducing cholesterol and for weight management, it is also essential for brain and retina development of foetus during pregnancy. Being Omega-3 (ALA) rich, Flax-Omega is very sensitive to heat, light, and air and hence should be kept away from these and should never be heated.

Selecting confectionery and frozen dessert fats

We are India's first company to establish a whole range of cocoa butter substitutes, cocoa butter replacers and related specialty oils and fats for confectionery. The largest single users of specialty fats are the chocolate and confectionery industries where several factors like meltdown in the mouth, flavour release, etc., are extremely critical and are usually compared with the industry's standard of excellence - cocoa butter. We have specialty fats being used in the icecream and frozen dessert industry. These vegetable fats are dairy fat replacers. Globally, dairy fat is replaced by vegetable fats in many of the food products because of the high nutritional value it delivers.

As a true business partner for industries like bakery, chocolate and confectionery, etc., we have been able to closely work with our customers towards providing creative and innovative solutions, formulating tailor-made products and be globally competitive.

A diet sans trans for a healthier and happier tomorrow

Trans-fats, formed by the process called hydrogenation, are found in bakery products like cakes, biscuits and some snack foods made in hydrogenated oils called Vanaspati. Transfats are also present naturally in meats and some dairy products. In India, the issue of trans-fat is not a big threat and it is not as severe as the Western countries. This is mainly due to the very low per capita consumption of oils and fats in India compared to the Western countries and also because eating habits are very different here. Trans-fats may directly affect the blood cholesterol levels by increasing the LDL level, which is the bad cholesterol and decreasing the good cholesterol, i.e. the HDL, thus leading to cardiovascular disease.

Globally, there has been a trend to produce trans-free/ low trans-containing food products. The American Heart Association and the World health Organization recommend limiting the amount of trans-fats intake to less than one per cent of total daily calories (fat intake should be 20-30% of the total energy). The Food Safety Standards Act of India (FSSAI) has put a limit of 10% maximum for trans-fats in Vanaspati, Bakery Shortening and Margarine. It is now mandatory to declare the content of trans-fats and saturated fats on the labels of packaged foods along with other nutritional information.

In conclusion, selecting the right types of fats and oils can not only change the flavour profile of your meal, but can also make a difference to your health. To lead a healthy and fulfilling life, it is best to cut down trans-fat and saturated fat intake, switch to healthier options, have a balanced diet and supplement it with regular fitness exercises.

Home cooking without the hassle

What's for dinner tonight? The choice should be simple.

We know that eating refined foods--sugar-laden snacks, bleached-flour breads, and preservative-filled TV dinners--has been linked to cancer, high blood pressure, obesity, and chronic fatigue. And that eating whole foods supplies our bodies with the carbohydrates, fats, protein, fiber, and micronutrients we need.

So the choice is clear, right?

The problem, Of course, is that our lifestyles are often better suited to a diet of quick bites on the run rather than to home-cooked meals based on vegetables, beans, and whole grains. We work long hours, frequently commute long distances, and have children to care for. We have other things to do besides coming home and heading for the kitchen. How on earth can we cook time-consuming meals, every day of the week?

The good news is that with a little planning and a few minutes of preparation time you can have healthy, whole-foods meals even on the busiest days of the week. Today's natural foods stores are stocked with packaged and quick-cooking foods that can deliver the nutritional power of whole foods--in short order

After twenty years of teaching cooking classes geared to time-pressed New Yorkers, I have developed a list of recipes that will allow you to combine packaged and fresh whole foods to create delicious, satisfying meals in under thirty minutes (many of the recipes listed here are ready in about half that time). In fact, a course that I've named "Ouick Meals for Fast Times" has become one of the most popular classes I teach. As you'll see in the following recipes, judiciously combining packaged and natural foods makes for great-tasting dishes --and it cuts down considerably on the time it takes to prepare a meal that uses only whole foods.

Each of the recipes listed here will help you make the most of what your natural foods store has to offer For help in stocking your kitchen, see "Think Fast" on page 94 (for a list of the fastest-cookinggrains you can buy), "Speedy Staples" on page 104 (for some quick shopping tips), and "4 Time-saving Gadgets" on page 107 (for kitchen appliances designed to keep your time in the kitchen short). And for the chronically time-strapped, see "Instant Gratification" on page 92. Each "pick" is a delicious meal in a single package--perfect for those days when your appetite won't wait (or for bringing along as a lunch).

CHANA MASALA OVER BASMATI RICE

15 MINUTES

Serves 6

This savory stew combines hearty flavors and textures reminiscent of the best Indian curries. If you've got them handy, vegetables such as boiled potatoes, carrots, cauliflower, or peas taste great and can also be added to the stew. Thanks to quick-cooking basmati rice--and the fact that theds minimal chopping--this dinner can be ready in about fifteen minutes.

2-3 cups basmati rice

1 small onion, chopped coarse

1 tablespoon canola oil

2 15-ounce cans chickpeas

1 15-ounce can tomato sauce

1 teaspoon dehydrated cane juice

1 tablespoon plus 2 teaspoons

curry powder 2 1/2 teaspoons garam masala

2 teaspoons garlic powder 1 teaspoon dried parsley

1/4 teaspoon ground black pepper

Sea salt to taste 1 1/2 cups soy yogurt

1. Prepare rice according to package directions.

2. Meanwhile, saute onion in oil over medium heat until transparent. Add chickpeas, tomato sauce, cane juice, and all seasonings md stir until blended. Blend in yogurt and reduce heat.

3. Simmer 5 to 10 minutes and serve over rice.

TOFU WITH CURRY COCONUT MILK OVER QUICK BROWN RICE

15 MINUTES

Serves 4

This easy Asian dish also cooks up in about fifteen minutes, thanks to quick-cooking brown rice and an incredibly easy sauce. Feel free to toss in any other vegetables you may have on hand, such as potatoes (cut into cubes and boiled), broccoli, or snow peas.

1 cup quick-cooking brown rice 1 tablespoon sesame oil 1 onion, cut into small dice 1 carrot, peeled and sliced thin 1 8-ounce can coconut milk 1 pound firm tofu, cut into

1/2-inch cubes 1 teaspoon curry powder 1 cup frozen peas

Sea salt 1 tablespoon arrowroot or

kudzu

1. Prepare rice according to package directions.

2. Meanwhile, in saute pan, heat oil over medium heat. Add onion and carrot and saute 3 minutes. Add coconut milk, tofu, and curry, and reduce heat to simmer for 5 tO 6 minutes, until slightly thickened. Add peas and season mixture with salt to taste. Thicken with arrowroot or kudzu. Serve over rice.

PAN-SEARED SEITAN WITH MASHED POTATOES

15 MINUTES

Serves 4

Seitan is a delicious and speedy substitute for roasted meat. Made from the gluten in wheat flour, seitan is available in packaged, read-to-use chunks in jars or in tubs in the refrigerated section. Instant mashed potatoes are another great time-saver (look for Barbara's Organic Instant Potatoes), but if you're not quite so pressed, pop a few Idaho russets or sweet potatoes into the microwave for four minutes per potato, then mash them, skins on, with a dab of soy margarine and a few tablespoons of soymilk and sea salt, to taste.

1 package instant mashed

potatoes (or enough for four

servings) 1/2 cup fresh shiitake mushrooms,

sliced 1-2 tablespoons extra-virgin olive

oil 1/4 cup unbleached flour 6 ounces seitan, sliced into 1/4-inch-thick

slices, plus 1/2 cup

seitan liquid or water 1/4 cup red wine 1 tablespoon fresh or 1 teaspoon dried thyme leaves

1. Prepare potatoes according to package directions.

2.Meanwhile, in small pan, saute mushrooms with i tablespoon of the oil until soft; set aside. Lightly flour seitan slices. In sautf pan, heat remaining off, add seitan, and cook until both sides are crisp md brown. Stir in wine, seitan liquid, and thyme, and simmer 4 to 5 minutes, until liquids thicken into gravy. Add mushrooms, warm through, and serve over potatoes.

POLENTA "LASAGNE"

25 MINUTES

Serves 4

This variation on the Italian classic uses quick polenta, a cornmeal cousin of American grits, which is available ready-made and packaged in tubes (book for Elite Food's Polenta in the refrigerated section) or as a dry, instant mix.

In addition to the vegetables listed here, you can add cooked zucchini, eggplant, spinach, or fresh tomatoes.

1 pound ready-to-use polenta, plain or seasoned, or 1 cup instant polenta 1 cup broccoli 1 tablespoon extra-virgin olive oil 1/2 pound button mushrooms, sliced 4 tablespoons grated soy Parmesan 2 cups jarred or canned marinara

1.If using tube polenta, slice polenta from tube into large bowl, add 1/4 cup water, and knead with your hands into a mush. If using instant polenta, prepare according to package directions.

2. Blanch broccoli and set aside. Heat oil in heavy skillet over medium heat, add mushrooms, and saute until just soft, 3 to 4 minutes.

3. To assemble lasagne, press half of the polenta into 9-inch-by-9-inch baking dish, and layer half the broccoli, mushrooms, Parmesan, and sauce. Repeat another layer of all ingredients, and top with hearty sprinkling of Parmesan. Bake in 375-degree oven 10 to 15 minutes.

SEITAN BURGERS WITH FRENCH FRIES

20 MINUTES

Serves 4

This all-American dish has become healthy (thanks to vegan seitan) and fast (thanks to frozen french fries-I recommend Cascadian Farms fries). If you're really in a hurry, you can go with premade veggie burgers. Try the burgers from Fantastic Foods, Wholesome & Hearty, Imagine Foods (Ken & Robert's), or Green Giant.

Packaged frozen french fries 2 pounds seitan 1 small onion, sliced into rings 1/4 cup sunflower seeds, ground 2 teaspoons dried oregano 2 teaspoons dried basil

Sea salt

Unbleached flour, as needed 2 tablespoons extra-virgin olive oil 4 whole wheat hamburger buns

1. Prepare fries according to package directions.

2. Meanwhile, squeeze excess moisture from seitan and put into food processor. Process until mixture has same texture as ground beef. Add onion, sunflower seeds, and seasonings, including salt to taste, and blend. Transfer mixture to bowl and form into four, patties (Add a few tablespoons of flour if the burgers won't hold together.)

3. Heat a large saute pan and add oil. Cook burgers until golden brown. Serve on buns or rolls with french pings of your choice.

TEMPEH SCALLOPINI OVER RICE PILAF.

30 MINUTES

Serves 4.

This vegetarian alternative to the classic veal dish is both quicker and healthier than the original. Tempeh, a high-protein food made from fermented soybeans, is sold in the refrigerated section. (Tempeh is also available made from soy/rice and quinoa.)

1 Package rice pilaf (enough for four

servings) 1/4 cup shoyu (natural soy sauce) 4 thin slices fresh gingerroot or 1 teaspoon ground ginger 1 strip dried kombu seaweed

(2 or 3 inches long)

Pinch sea salt 1 8-ounce package tempeh 1 cup unbleached flour 3 tablespoons extra-virgin olive oil 1/2 cup canned vegetable stock 1 tablespoon fresh thyme leaves or

1 1/2 teaspoons dried thyme 2 tablespoons lemon juice

1. Prepare rice pilaf according to package directions.

2. Meanwhile, in medium saucepan, combine 4 cups water, shoyu, ginger, kombu, and salt. Add tempeh, cover, and simmer over medium heat 10 to 15 minutes (place small, ovenproof bowl on top of tempeh to keep it under liquid during cooking). When tempeh is golden brown, transfer mixture to plate and let cool, reserving one cup of cooking liquid.

3. When tempeh is cool enough to touch, cut in half and then slice into bitesize medallions. Dredge pieces in flour and place on clean plate.

4. Heat oil in large skillet and panfry tempeh 2 to 3 minutes on each side. Add reserved cookingliquid and stock; bring to boil. Add thyme, reduce heat, and simmer

5 minutes. Add lemon juice and serve immediately over rice.

BLACK BEAN TORTILLAS

15 MINUTES

Serves 4

These simple burritos make use of pantry staples--canned beans, canned or frozen corn, and jarred salsa--and require only minimal cooking. Soy yogurt makes a great nondairy stand-in for sour cream.

1 can black beans 1 can corn or 1 cup frozen corn

kernels, thawed 1 teaspoon ground cumin 1 small, mild red onion, diced, or 5

or 6 scallions, coarsely chopped

(white parts only) 2 tomatoes, cut into small pieces 1/3 cup chopped fresh cilantro leaves

Sea salt

Chili powder 4 corn or wheat tortillas 1 cup grated soycheese 4 tablespoons soy yogurt

Empty beans and corn into bowl; stir in cumin, onion, tomatoes, and cilantro. Season with salt and chili powder to taste. Pile onto tortillas, sprinkle with soycheese, and heat in oven until cheese is melted. Top with salsa and soy yogurt.

QUINOA TABBOULEH WITH HUMMUS AND PITA BREAD

25 MINUTES

Serves 4

This Middle Eastem dish cooks up extra quick when you replace traditional bulgur wheat with quinoa, a fast-cooking grain that is a good source of complete protein, vitamins, and minerals. You'll get the best results if you chop the vegetables and herbs by hand, but to really save time, you can use a food processor for the parsley and mint--just be careful not to process them into a mush.

1/4 cup quinoa, washed 1 bunch scallions, sliced thin (white

parts only) 2 cups finely chopped fresh parsley 1 cup finely chopped fresh mint 3 tomatoes, chopped 1/4 cup extra-virgin olive oil 1/8 cup lemon juice

Sea salt and ground black pepper 4 pieces pita bread 1 cup packaged hummus

1. In medium saucepan, bring 1/3 cup plus 2 tablespoons water to boil. Add quinoa, reduce heat, cover, and simmer until all water is absorbed (about 15 minutes). Transfer to plate and put into refrigerator to cool.

2. When quinoa has cooled, mix in scallions, parsley, mint, tomatoes, oil, and lemon juice, and season to taste with salt and pepper. Serve in bread with hummus.

SEA VEGETABLE SALAD

10 MINUTES

Serves 4

This salad tastes especially good with an Asian-inspirid dressing (One made with ginger, plum, or sesame oil, for example). The seaweed creates an interesting mix of textures and delivers a nutritious dose of vitamins A and C, potassium, and fiber. Look for dried wakame, alaria, or dulse, sold in packets, or kombu, sold in jars.

1/2 cup dried wakame or alaria 2 ounces dried dulse or pickled

kombu 3 small carrots, peeled and sliced thin 1/2 cup broccoli flowerets, blanched 1/2 cup cauliflowerets, blanched 1 bag mesclun or mixed salad greens 4 tablespoons bottled salad dressing

Soak seaweed in water 5 minutes, then remove and blot on paper towel (or follow package directions for rehydrating). Toss ingredients together and top with dressing.

SOBA NOODLES WITH QUICK PEANUT SAUCE

20 MINUTES

Serves 4

This Asian staple is deceptively easy to prepare. A simple way to keep the soba from getting sticky is to add a half cup of cold water to the pot every time the water begins to boil. Eden Foods makes excellent soba noodies; for a different flavor, try whole wheat or semolina spaghetti.

1 package soba noodles or spaghetti

(enough for four servings) 4 tablespoons natural peanut butter

(creamy style) 2 tablespoons soy sauce 4 tablespoons rice syrup 2 tablespoons soymilk 2 garlic cloves, minced 3 tablespoons toasted sesame oil

Red pepper flakes or hot sauce 1 tablespoon chopped scallions

(white parts only) 1 tablespoon chopped peanuts

1. Boil noodles in large pot according to package directions.

2. Meanwhile, along with 1 1/2 tablespoons water, put peanut butter, soy sauce, syrup, soymilk, garlic, and oil, as well as pepper flakes or hot sauce to taste, into blender (or into bowl for blending with hand mixer). Blend until smooth.

3. Mix well with noodles, garnish with scallions and peanuts, and serve.

QUICK PUMPKIN SOUP

10 MINUTES

Serves 4

This soup can be served plain or fancy, depending on the vegetables you have on hand, and can be made with canned squash instead of pumpkin. You can add onion, chopped carrots, cilantro, or chives to the saute and substitute a cup of soymilk for the water for a creamier soup.

2 teaspoons olive oil 1 red pepper, cut into strips 1 vegetarian bouillon cube 1 15-ounce can pumpkin or squash

(no seasonings added) 1/2 teaspoon cumin powder 1/8 teaspoon ginger powder

Sea salt and ground black pepper

1. Over medium heat, heat off in large skillet md saute red pepper until soft. Add 1 cup water and bouillon cube; simmer until cube dissolves.

2. Add pumpkin or squash, one-quarter of the can at a time, stirring with whisk. Simmer 5 minutes, then season with cumin, ginger, and salt and pepper to taste.

WARM TEMPEH SPINACH SALAD

15 MINUTES

Serves 4

This recipe is another great way to use packaged greens--in this case, spinach, which is rich in vitamins A and C--as well as quick-cooking tempeh. Using already chopped garlic (sold in jars) or garlic from a tube saves even more time.

1 8-ounce package tempeh 3 tablespoons extra-virgin olive oil 3-4 garlic cloves, minced, or 1-2 tablespoons prepared garlic 1/2 cup bottled balsamic dressing 1/2 bag washed spinach, stems removed 1 bunch arugula, washed and tom into bite-size pieces

1. Cut tempeh into 1-inch squares.

2.Heat oil in heavy skillet over medium heat. Add tempeh and cook until golden brown on all sides. Add garlic and saute minute. Add dressing, mix well, and 2 minutes More.

3.Pour mixture over greens and serve immediately.

QUICK PIZZA

20 MINUTES

Serves 2

With a little imagination, you can create a delicious vegetarian pizza in just a few minutes (and clean out the refrigerator at the same time). In addition to those listed here, terrific toppings include cooked eggplant, asparagus, or zucchini; canned olives, artichoke hearts, white beans, or mushrooms; dried herbs like oregano or red pepper flakes; dried mushrooms or sun-dried tomatoes (rehydrated for a few minutes in boiling water); and freezer staples such as meatless sausage or frozen broccoli (thaw and cook first).

1 flatbread or focaccia or 2 pitas 1 tablespoon olive oil 4 ounces meatless spaghetti sauce

pound seitan, cut into slices 4 ounces soy mozzarella grated 1 tablespoon fresh basil leaves or 1 teaspoon dried basil

qround black pepper 2 tablespoons grated soy Pannesan cheese

Brush bread method, then spread sauce, seitan, and mozzarella over top. Bake at 400 degrees 10 to 15 minutes. Season with basil and pepper, sprinkle with Parmesan, and serve.

GRILLED SEITAN OVER COUSCOUS

25 MINUTES

Serves 4

You can grill or broil this savory meat substitute in a matter of minutes; frozen peas add vegetable nutrition and crunch in no time. The quickest of all the quick grains and pastas, couscous is ready in about the time it takes to boil water.

1 Package couscous (enough for four

servings) 1 cup olive oil 3 garlic doves, minced 1 teaspoon dried thyme 1/4-1/2 cup chopped fresh cilantro leaves 1/2 cup brown rice syrup 1/4 cup shoyu or tamari 3 tablespoons lemon juice 1 pound fresh seitan, cut into bite-size

pieces 1 large onion, cut into chunks 1 pound mushrooms, each cut in

half 1 pound cherry tomatoes 1 cup peeled baby carrots 1 cup frozen peas

1. In large bowl, mix together first seven ingredients to create marinade. Place seitan, onion, mushrooms, and tomatoes into large roasting pan and over with marinade. Let sit 10 minutes.

2. Boil or steam carrots and peas. Prepare couscous according to package directions.

3. Broiil or grill seitan pieces 3 to 5 minutes on each side. Serve over carrots, peas, and couscous.

The Breakfast Scramble

Chronically rushed in the morning? Even though it's hard to get by without packaged cereal, there are alternatives that can have you fed and out die door in minutes. Here are three:

AMASAKE "FRENCH TOAST"

20 MINUTES

Serves 6

Keep a loaf of hearty whole-grain bread in your freezer, and you'll always be ready to prepare this vegan breakfast (it makes a great supper too.) The toast is slightly sweet, thanks to the amasake, a liquid made from fermented glutimous rice and available in the refrigerated section of your health foods store.

1 cup amasake, plain or flavored 2 ounces soft tofu, drained 2-4 tablespoons canola oil 1 teaspoon vanilla extract 1/2 teaspoon cinnamon

Pinch sea salt 6 slices whole-grain bread, hard crusts removed

Jarred jam or preserves

1. In blender, combine amasake, tofu, 1 teaspoon of the oil, vanilla, cinnamon, and salt and pour mixture into shallow baking dish or pie plate.

2. Heat a heavy skillet or griddle over medium heat, brush lightly with more oil.

3. Meanwhile, one piece at a time, add bread to dish with amasake mixture and turn over once to let liquid absorb, then shake off any excess liquid and quickly transfer bread to pan. Cook each side until lightly browned (press down lighly with spatula to ensure even cooking). Serve with dab of jam or preserves.

SCRAMBLED TOFU AND VEGETARIAN SAUSAGE

15 MINUTES

Serves 4

For a fast vegan interpretation of the breakfast classic, substitute tofu for the eggs and fry up some vegetarian "sausages" as a side dish. Lightlife Gimme Lean! sausage tastes terrific. Depending on how loose you like your "eggs," you can use soft, medium, or firm tofu. If you have some fresh red or green peppers, chop them up and toss them in for a Western-style dish (canned or frozen corn also makes a nice addition). For a slightly different flavor, add a dash each of chili powder, cumin, and oregano.

1 tablespoon canola or sesame oil 1 medium onion, minced 1 pound tofu, lightly pressed Sea salt and ground black pepper 1/2 teaspoon turmeric

Small bunch fresh parsley leaves or

chives, chopped

1. Heat oil in saucepan over medium heat. Add onion and saute 3 minutes or until onion becomes translucent.

2. Crumble tofu into pan, add dash of salt, and turmeric. Cover and cook 5 minutes, then remove cover and cook for an additional 2 to 3 minutes. Salt and pepper to taste and garnish with parsley or chives.

BREAKFAST PORRIDGE

10 MINUTES

Serves 4

For a fast and hearty breakfast, add some leftover rice and dried fruits (try cranberries, blueberries, papaya, or pineapple) to quickcooking whole-grain cereal. Some other additions: sunflower seeds, peanuts, raisins, or fresh fruit. Top with sweet amasake or organic maple syrup and some soymilk. To really save time, make up a double batch and serve it cold or hot whenever hunger strikes. If you keep it refrigerated, the cereal will last for several days.

1 cup soymilk 1/2 cup quick-cooking cereal 1 cup cooked brown rice

cup dried fruit

Sea salt

1. In saucepan, heat soymilk and 1 cup water until just below boiling. Add cereal, stirring constantly, and cook 4 to 5 minutes. 2. Stir in rice and cook another 2 to 3 minutes. Stir in chopped fruit and salt to taste, and serve.

RELATED ARTICLE: Instant Gratification

JUST GOT HOME FROM WORK and can't muster the energy to boil pasta or cut up a tomato? Here are out fifteen picks for the easiest and tastiest meals-in-minutes.

Organic TV Dinners

Amy's Veggie Loaf with mashed potatoes and mixed vegetables is reminiscent of the old TV dinners--without the aluminum tray. But this filling comfort food is made with organic ingredients and has only 5 grams of fat.

Nondairy Meals That Take You Back to Italy

These hearty Italian entrees are made with marinara sauce, silky tofu "ricotta," and oregano and basil. Our picks are Celentano Eggplant Rollettes, Legune Stuffed Shells, and D'Alterio Radiatori Cassino (made with Muir Glen organic tomatoes).

Asian Egg(less) Rolls

Health is Wealth Veggie Munchees are whole wheat eggrolls stuffed with Asian vegetables and spices (and don't leave your fingers greasy).

Thick and Hearty chili

Health Valley Mild Vegetarian Chili with Lentils contains chewy bit of soy granules and tender organic lentils. Toss in a few crackers for added crunch.

Oodles of Noodles with Miso Broth

Westbrae Mushroom Ramen is made with whole wheat flour in a dark mushroom miso broth. They cook in boiling water in two or three minutes.

Curry in a Hurry

Try Tamarind Tree Saag Chole (mixed with spiced spinach) and Taj Gourmet Channa Bhaji (in a ginger/tomato sauce). Both come with precooked brown rice.

Pocket Picks

Veggie pocket lunches (or dinners) microwave in about two minutes. We like Farm Food's Veggie Chicken BBQ Pizsoy Pocket, Woodstock's Indian Curry Pocket, Ken and Robert's Pot Pie Pocket.

Instant Soups in a Cup

Soups come in infinite varieties, cost around a dollar a cup, and can be transported anywhere. Nile Spice Lentil Couscous and Fantastic Foods Miso Ramen Noodles are our picks.

Aztec Meal in Minutes

Cascadian Farm's Aztec Vegetarian Meal is a hearty organic mix of black beans and brown rice with corn, red peppers, and wheat berries -- low in fat and full of protein.

--Tina Spangler

RELATED ARTICLE: Think Fast

SIMPLE TO COOK, nutritious and fast, grains are some of the best convenience foods around. There are dozens of packages pilafs and other dishes in boxes, but you will also find natural whole grains that you can dress up any way you like, in next to no time. Most are prepared like rice--just boil, cover, and simmer until the water disappears. While the grain is cooking, you can chop tomatoes, blanch broccoli, open a can of corn, or search for that jar of marinated mushrooms in the back of the cupboard. Toss them together with the cooked grain, add seasonings, and you've got a simple but creative meal. Or make your own pilaf: "toast" the uncooked grain with some onion and a little oil (which makes the cooking time even faster), then add the usual amount of vegetable stock or water and seasonings and let it simmer until done.

A good rule of thumb when selecting and cooking grains is this: The smaller, lighter, and thinner they are, the quicker they will be n your plate. Here are some of the best quick-cookers;

Couscous: this is actually a pasta made from semolina flour, just boil water, throw in the couscous, and let it sit for five minutes. It absorbs the liquid you cook it in--no colander needed.

Pasta: Look for angel hair (cappeli d'angelo or cappellitti) semolina noodles or Asian rice noodles (vermicelli) when you're really in a hurry. Both cook in less than ten minutes. Other quick cookers are spaghettini, soba noodles, buckwheat, thin spelt noodles, and Italian vermicelli, which are ready in about half the time of heavier noodles like ziti.

Bulgur wheat: This is cracked wheat that's been steamed in dried. The quick-cooking kind takes about fifteen minutes to cook. Just simmer for five minutes, fluff with a fork, and let it sit, covered, for another ten minutes, and you have a wonderful addition to any kind of soup or stew as well as traditional tabbouleh.

Quinoa: This high-protein grain cooks in twenty minutes on the stovetop (rinse it before cooking). Try mixing with quinoa corn, basil, chopped tomatoes, and a light vinaigrette for a nutritious salad.

Kasha: Also known as buckwheat groats, kasha cooks up in twenty minutes. Buy fine- or medium-ground and make it into a pilaf.

Millet: This grain is sold prehulled, so it cooks in twenty minutes. It tastes best if you toast it in a pan first and serve with sauteed vegetables.

Barley: Look for the quick-cooking kind, which will be ready in about twenty minutes (longer-cookingpearl barley takes forty-five). This is a great addition to soup.

Amarath: a nutritious South American grain that cooks in about twenty-five minutes, amarath can also be "popped" by tossing it into a very hot frying pan for fifteen or twenty seconds, and then added to soups, stews, or baked goods before cooking.

Hominy: Dried corn in a can. Cook it in vegetable broth for twenty-five minutes, then add some canned beans, chopped scallions, and jarred salsa.

--Thalassa Skinner

RELATED ARTICLE: Speedy Staples

SOME NIGHTS, deciding what's for dinner depends entirely on what's in the cupboard. Here's what no pantry should be without:

Herbs and spices: In addition to the basics (sea salt, black peppercorns, chili flakes, thyme, basil, oregano, rosemary, and so forth), stock cumin, ginger, cinnamon, nut-meg, and cardamon, plus spliced blend like herbes de Provence, garam masal, curry powder,and Chinese five-spice powder. all add an international flavor.

Pastes: Look for garlic paste and tomato paste (sun-dried and regular style), packaged in tubes that let you use just a little at a time. They'll give your dishes extra flavor and keep for months in the refrigerator. Asian and Indian curry pastes, packaged in a small jars, are another alternative to bland dishes (they'll keep a long time in the refrigerator as well).

Toppings: To dress up salads and soups, keep on hand and chopped or silvered nuts (almonds, walnuts, peanuts), shredded coconut, dried fruits (currants, raisins, apricots, and berries), and seeds (pumpkin, sesame, and sunflower).

Condiments: Beyond topping burgers, use condiments such as salsa, ketchup, mustard, chutney, horseadish, tahini, bottled Asian sauces (soy and peanut), and peanut butter to complement soups, sandwiches, even plain grains.

Staples: Rice and other quick grains, a variety of canned beans, and several kinds of dried pasta mean dinner's always just a few minutes away.

Fancy stuff: Impress impromptu guests. Look for marinated mushrooms or artichoke hearts, sun-dried tomatoes, and capers.

--Thalasa Skinner

RELATED ARTICLE: 4 Time-Saving Gadgets

THE RIGHT PAIRING of healthy convenience foods with effort-saving devices can make a partner, not a adversary, of the clock.

Making ice is no-brainer with an electric rice cooker. Just add the correct measure of rice and water, flip the switch, and walk away. All rice cookers stop cooking automatically when the rice is done; good ones will switch to a "keep warm" setting that keeps the rice hot for up to two hours. Rival has a top-rated model for about $60 (available in stores, or call 800-557-4825).

Salads, as healthy as they are, can be time-consuming to prepare--but not if you wash a week's worth of greens at once. The trick to keeping greens fresh, however, is thoroughly drying them after washing. That's where the salad spinner comes in. Just rinse your greens and put them into the slotted bowl, fit the top and crank the handle. After a couple of rounds, the leaves are dry and ready to store (loosely wrapped in paper toweling in an open plastic bag) in the refrigerator. A good spinner is available in A Cook's wares catalog for about $18 (call 412-846-9490).

You'll be surprised at how fast you can fly through cucumbers, tomatoes, carrots, beets, potatoes, and the like using an inexpensive mandolin dicer. Once particularly good model, the V-Slicer, is available for about $30 from the Williams-Sonoma catalog: call 800-541-2233.

An immersion blender can also be invaluable when time is scarce. Essentially a handheld wand with a rotating blade at one end, the blender can be submerged in a simmering pot of soup to make a smooth puree. It's also great for blending fruit, juice, and crushed ice into smoothies, or oil, vinegar, and seasonings into a dressing for salad, pasta, or grains. Best for all, it's easy to clean. Try the Braun MR 330, which cost about $22 and is available in stores or by calling 800-272-8611.