Rick learns cooking

(Photo: Rick begins his cooking lesson in our tiny, tiny, tiny kitchen area that is mega efficient. Years ago I saw what great meals French cooks turned with almost no space and minimal equipment. Only requirements: good knife, food processor, pots and pans, stove top, oven, frigo (mine is about the size of two large suitcases but when one buys food daily, larger isn't necessary.)

When Rick and I met up in Starbucks after 24 years he was 30 pounds heavier than he is now and I don't know how many more pounds than when we first met in the 1970s.

Now some might say the stress of dealing with me is the reason for the weight loss. I wouldn't say that of course.

I prefer to attribute it to much healthier and varied eating habits.

He was of the theory if it were a vegetable or fruit you held your fingers in a cross between him and it in case it turned into some kind of blood-sucking creature with or without the full moon.

Now he tries everything and has discovered most veggies and fruits are delicious (especially if they are prepared by Thibault at Bartevelle).

We don't always make the goal of eating at least five different fruits and vegetables daily or the more colours on the plate the healthier, but we at least try.

While living on his own Rick did begin to cook a few things and when he made them for me, they were good. But he wants to expand his repertoire...partially because whoever cooks, doesn't clean up, although the cook better cook neat.

Yesterday Rick learned to make a good spaghetti sauce. We can freeze some of it so we won't have to use that canned stuff with who knows what in it.

The joy of shopping at the marché was the first step and a variety of veggies does provide a lot of the daily required vitamins. Not only that is fun looking at mostly locally grown produce that is freshly harvested and seasonal.

He was a good student and the results were delicious.

I come from a family of great cooks: my mother was a gourmet cook, while my grandmother produced traditional New England dishes that made me look forward to meals. My father was a bit of both styles. (For several visits south to help my stepmom clean out his stuff after he died, we were still eating his spaghetti sauce that had been frozen--the term the Jimmy Memorial Spaghetti was not a joke but brought us comfort.) All the cooks in the family might start using a recipe than improvising forever after. When something was really, really good, we would say, "Enjoy it now it will never be exactly the same again."

Thus teaching Rick involves techniques and alternatives. His next challenge will be medallions of pork.

For his future reference when deciding what to cook, here's what we both should be working with and choosing.

The list below is for him in selecting what side dishes so we stay healthy and live long lives together.

Vitamin A
It is good for healthy eyes,  skin, immune system and cell development. Found in sweet potato, kale, carrots, spinach, avocado, broccoli, peas, asparagus and green pepper.

Vitamin B1 (thiamine)
Converts carbohydrates into energy needed for healthy  heart, muscles, and nervous system. Found in  peas and avocado.

Vitamin B3 (niacin)
Good for healthy skin and nerve function. Found in avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots and green pepper.

Vitamin B5 (pantothenic acid)
Helps the body for cellular processes and optimal fat maintenance of fats. Found in avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots.

Vitamin B6 (pyridoxine)
Helps in normal functioning of the brain and nerves. Breaks down the proteins to create new red blood cells. Found in avocado, peas, beans, potatoes and carrots.

Vitamin B9 (folate/folic acid)
Helps make red blood cells for DNA. Found in Lima beans, asparagus, avocado, peas, artichoke, spinach, broccoli, corn, sweet potato, kale, potatoes, carrots, onions and green pepper.

Vitamin C
Helps form collagen keep healthy bones, teeth, gums, brain and blood vessels healthy. Needed for the body to absorb iron. Found in artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach and sweet potato.

Vitamin D
Strengthens bones and the absorption of calcium. Found in mushrooms and sunshine.

Vitamin E
Helps protect the immune system. Found in pumpkin, asparagus and broccoli are vegetables that are rich in vitamin E.

Vitamin K
Needed for protein modification and blood clotting.  found in broccoli, spinach, kale, Cauliflower, Brussels sprouts and so on.


A complete chart is www.health-alternatives.com/vitamins-nutrition-chart.html