fresh

fresh
Issue 6.10 | November 2015 £5.00
E A T Y O U R
G R E E N S
Tasty recipes for spinach,
broccoli, beans, asparagus,
and other greenies
F A S T F O O D
F A V O R I T E S
Your favorite go-to fast food
dishes are given a lighter,
healthier twist.
F R E S H
S T A R T S
Diet ideas for the beginner in
search for that end of the
summer binge.

fresh
november 2015
Editor In Chief — Bettina Fontanilla
Associate Editor — Belle Crocket
Art Director — Benny McDonald
Food Director — Leo Gallahager
Managing Editor — Carla Victorino
Style Editor — Annette Vandeusen
Editorial Assistant — Frederick Hamburg
Fresh is published by Media Publishing Inc. All rights reserved. American Copyright 2018 by
Media Publishing Inc. No part of this magazine may be reproduced in any manner without the
permission from the publisher.

contents
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C H I N E S E N E W
Y E A R F E A S T
V E G E T A B L E - R I C H
R E C I P I E S
F A S T F O O D
F A V O R I T E S
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86
93
I N S P I R I N G
H E A L T H D I E T S
H E A R T Y A N D
T A S T Y S A L A D S
E X P L O R I N G
C H I N A ' S F O O D
99
101
124
T H E O T H E R S I D E
O F B E A N S
Q U I C K A N D E A S Y
K I T C H E N T I P S
T H E A R T O F
P R E S E R V I N G

from the editor
Organic food production is a self-regulated
industry with government oversight in some
countries, distinct from private gardening.
Currently, the European Union, the United States,
Canada, Japan, and many other countries require
producers to obtain special certification based on
government-defined standards in order to market
food as organic within their borders.
foodstuffs are not richer in vitamins and minerals
than conventionally produced foodstuffs.
With respect to chemical differences in the
composition of organically grown food compared
with conventionally grown food, studies have
examined differences in nutrients, antinutrients,
and pesticide residues.
In the context of these regulations, foods
marketed as organic are produced in a way that
complies with organic standards set by national
governments and international organic industry
trade organizations.
Many people believe that organic foods have
higher content of nutrients and thus are healthier
than conventionally produced foods. However,
scientists have not been equally convinced that
this is the case as the research conducted in the
field has not shown consistent results. A 2009
systematic review in the American Journal of
Clinical Nutrition found that organically produced
These studies generally suffer from confounding
variables, and are difficult to generalize due to
differences in the tests that were done, the
methods of testing, and because the vagaries of
agriculture affect the chemical composition of
food; these variables include variations in weather.
Bettina Fontanilla
E D I T O R I N C H I E F

Words by
C A M I L L E F R A N C I S
Photos by
N I C H O L A S G I D O L E
the art of
preserving
There is little scientific evidence of benefit or
harm to human health from a diet high in organic
food, and conducting any sort of rigorous
experiment on the subject is very difficult.
A 2012 meta-analysis noted that "there have been
Organic meat certification in the United States
requires farm animals to be raised according to
USDA organic regulations throughout their lives.
These regulations require that livestock are fed
certified organic food that contains no animal
byproducts.
urther, organic farm animals can receive no growth
hormones or antibiotics, and they must be raised
using techniques that protect native species and
other natural resources. Irradiation and genetic
engineering are not allowed with organic animal
production.
no long-term studies of health outcomes of
populations consuming predominantly organic
versus conventionally produced food controlling
for socioeconomic factors; such studies would be
expensive to conduct."
A 2009 meta-analysis noted that "most of the
included articles did not study direct human health
outcomes. In ten of the included studies (83%), a
primary outcome was the change in antioxidant
activity. Antioxidant status and activity are useful
biomarkers but do not directly equate to a health
outcome.