2 . By now, most people know they should be eating more vegetables. But are there ways to get more from the vegetables you already eat? A research shows that when it comes to vegetables, it’s not only how much we eat, but also how we prepare them, that decides the vitamins and other nutrients that enter our body.

Many studies show that people who eat lots of vegetables have less heart disease, and eye problems and even cancer. But raw vegetables are not always best. The researchers found that 198 Germans who eat raw food were short of lycopene, the matter found in tomatoes and other red vegetables. “There is an idea that raw foods are always going to be better,” says Steven K. Clinton, a professor at Ohi o State University. “For fruits and vegetables, sometimes a little bit of cooking can be helpful.”

A number of factors decide how the vegetables do good to people’s health before they reach the table, including where and how they were grown and stored before being bought. No single cooking way is best. Some nutrients are easily lost in cooking if they are cooked in different ways.

Vitamins C and B are often lost. In January, another report said that boiling was better for carrots than frying or serving them raw. Frying was the worst way to cook.

What cooked with the vegetables can also be important? When the vegetables were cooked with fat, the diners can get more nutrients. Fat can also make the taste of vegetables better, meaning that people will eat more of them. Putting on some other things that make it taste better—a little salt—can make the food taste better.

3 . Advice for Cooking on a Tight Schedule

From my experience, there are three main reasons why people don’t cook more often: ability, money, and time.

    1    Money is a topic that I’ll talk about another day. So today I want to give you some advice about how to make the most of the time in the kitchen. Here are three tips for great cooking on a tight schedule:

Think ahead. I usually think cooking is a pain when I’m already hungry and there is nothing ready to eat. So think ahead of the coming week. When will you have time to cook? Do you have the right materials already?    2    

Make your time worth it. When you do find time to cook a meal, make the most of it and save yourself time later on. Are you making one loaf of bread?    3    It takes around the same amount of time to make more of something. So save yourself the effort for a future meal.

    4    This may surprise you, but one of the best ways to make cooking worth your time is experimentation. It gives you the chance to hit upon new ideas and recipes that can work well. The more you learn and the more you try, the more ability you have to take control of your food and your schedule.

Hopefully that gives you a good start.    5    And don’t let a busy schedule disappoint you and stop you from making some great changes in your life!

Kitchen technology has reached new heights. So far, astronauts on the International Space Station     1    (make)the universe’s first space-baked cookies. They are     2     very first kind of food to be baked in space from raw ingredients. The astronauts said     3    (eat) freshly baked food will make them happy while on the space station. It will be a comforting     4    (remind) of home. This will be important for astronauts going to the moon or on the long journey to Mars.

Baking the space cookies once     5    (think) extremely difficult. On Earth, cookies take about 20 minutes     6    (bake) in an oven heated to 150 degrees Celsius(302 degrees Fahrenheit). That was not long enough in space. The first cookie came out     7    (total) undercooked.

The space bakers turned     8    the oven’s temperature and baked the dough for     9    (long)until they were successful. The fifth cookie they made took 130 minutes to bake. The space-baked cookies are now in a laboratory in Houston, Texas. Scientists will test them to see     10     they are safe to eat.

7 . Craziest Food Festivals sounds like a joke topic, but once you start looking into it, you’ll realize they’re everywhere — the crazier, the better.

1. Bibimbap Festival

In the South Korean town of Jeonjuloves, their “mixed rice” dish is a hearty serve of rice topped with raw beef, a rainbow of vegetables, a raw egg and gochujang sauce so much. They take four days out of October to celebrate it.

Like any festival there’s music, entertainment and magic, but making it that little bit different is the bibimbap that’s whipped (搅拌) up in a big bowl by dozens of chefs and served to over 400 people.

2. Waikiki Spam Jam

Who knew this canned meat had so much love? Well, it turns out that a can of Spam is the go-to item in Hawaii, along with a grass skirt and garland (花环). The people of Hawaii love Spam so much that they even spend a day in May giving out the best Spam, a type of cheap canned meat made mainly from pork.

3. Bessieres Easter Egg Festival

At Easter time, for those in the French town of Bessieres it’s all about an egg far less sweet.

Here they celebrate the holiday by getting dozens of chefs to make one large omelette (煎蛋卷) — 15,000 eggs strong — for the townsfolk (市民).

4. Potato Days Festival

This festival actually takes place in Barnesville, Minnesota, the US. Over the last Friday and Saturday in August the town celebrates its potato-growing skills by hosting potato picking and peeling contests, as well as a Miss Tater Tot pageant (盛典) for five- and six-year-old girls.

8 . Many countries have traditional dishes, made with special ingredients and prepared in a certain way.     1    , and when tourists visit, these are the foods they want to try. But why are some foods more popular than others in certain areas?

Typical recipes (菜谱) are usually made with native plant and animal products. For example, Korean dishes often include rice and soybeans because both plants are native to East Asia and grow well in hot, wet areas. In contrast, wheat grows well in drier areas, like the Middle East, where bread is a common staple food.    2    , whereas inland cuisines tend to use more meat from farm animals.

Local cuisines often depend on how people traditionally prepared food for storage. In warm weather, meat and fish can go off quickly, so they must be cooked right away or preserved for later.     3    , for that reason, modern Norwegian cuisine includes many smoked foods.

    4    . In China, people often fry food in a deep metal pan or steam it in a basket over hot water. In Morocco, people cook traditional dishes in a special pot called a tajine. And some local dishes aren’t cooked at all.

Sometimes local cuisines include ingredients that originally came from another place.     5    , while many Russian dishes are made with potatoes. However, all of these ingredients were brought to Europe from South America in the fifteenth and sixteenth centuries. But now they are common around the world.

9 . Many of us love July because it’s the month when nature’s berries and stone fruits are in abundance. These colourful and sweet jewels form British Columbia’s fields are little powerhouses of nutritional protection.

Of the common berries, strawberries are highest in vitamin C, although, because of their seeds, raspberries contain a little more protein (蛋白质), iron and zinc (not that fruits have much protein). Blueberries are particularly high in antioxidants (抗氧化物质). The yellow and orange stone fruits such as peaches are high in the carotenoids we turn into vitamin A and which are antioxidants. As for cherries (樱桃), they are so delicious who cares? However, they are rich in vitamin C.

When combined with berries of slices of other fruits, frozen bananas make an excellent base for thick, cooling fruit shakes and low fat “ice cream”. For this purpose, select ripe bananas for freezing as they are much sweeter. Remove the skin and place them in plastic bags or containers and freeze. If you like, a squeeze of fresh lemon juice on the bananas will prevent them turning brown. Frozen bananas will last several weeks, depending on their ripeness and the temperature of the freezer.

If you have a juicer, you can simply feed in frozen bananas and some berries or sliced fruit. Out comes a “soft-serve” creamy dessert, to be eaten right away. This makes a fun activity for a children’s party; they love feeding the fruit and frozen bananas into the top of the machine and watching the ice cream come out below.