FOOD FELONY #1

GOING NON-STICK

You could come unstuck if you use non-stick. Fragments of non-stick finish consumed in food probably pass straight through you, according to Dr Mariann Lloyd-Smith of the National Toxics Network , the community-based organisation that works to reduce pollution and improve enviromental health. But what's more of a concern to her is the possibility of fumes from a chemical called perfluorooctanoic acid (PFOA), used to make the coating non-stick cookware, which may be produced if these pans are overheated. The journal Regulatory Toxicology and Pharmacology reported that 95 per cent of people had traces of PFOA and the related compound polytetrafluoroethylene (PTFE), thought by the US Environment Protection Agency to be a "likely carcinogen".

Get out of jail The National Toxic Network recommends phasing out non-stick cookware in the home. "Stainless steel is better," says Lloyd-Smith. "It's more expensive, but lasts longer, and it won't release any PFOAs." Tests show Teflon takes five minutes to reach 360°C, at which PTFE is released. So cook on a medium heat, with a window open. Takeaway anyone?

FOOD FELONY #2

NUKING GARLIC

It may keep vampires away, but if you manhandle garlic you'll zap its anti-cancer properties. US scientists at Penn State University discovered that heating garlic for just one minute after crushing destroyed its only proven anti-cancer compound, allyl sulphur. "Heating right after crushing deactivated the enzyme and blocked the anti-cancer effects," says lead researcher Kun Song.

Get out of jail The same Penn State boffins suggest you leave crushed bulbs to stand for 15 minutes before cooking to give the allyl sulphur time to stabilise. "Another effective method is to leave it in water for 10 minutes before cooking," says Peter Josling, director of the Garlic Centre in the UK. "This also helps the allyl sulphur stabilise so it won't leach out. Better still, roast the clove whole to protect the enzyme." Just keep the mints handy.

FOOD FELONY #3

OVERCOOKING OVERLOAD

Ordering well-done does your gut no favours. University of California research found raw food is much easier to digest, and overcooked food can actually trigger an immune response, telling your body it's under attack. "The higher the temperature food is cooked at, the harder it is to absorb and the longer it stays in your gut," says Dr Nancy Appleton, author of Stopping Inflammation: Relieving the Cause of Degenerative Diseases. "And when partially digested food gets into your blood it can cause classic allergy symptoms. Or if it lodges in the brain, headaches and even schizophrenia."

Get out of jail "The more food you eat raw, the better," says Appleton. But if you don't fancy a tartare breakfast, change your cooking ways. "Steam, boil or stew rather than baking or roasting, and cut down on over-processed foods, which your body has a hard time digesting." And if you can't give up Sunday roast, make every mouthful count. The Institute of Clinical Chemistry in Switzerland found that thorough chewing made food less likely to trigger the immune response. Might stifle the dinner table conversation, though.

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