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November 29, 2007
Hello to Winter Fruits and Vegetables
Summer may be over but don’t say good bye to fresh produce just yet. Here are some nutrient dense fall/winter produce to awaken your taste buds and add some variety to your plate.
Pomegranate
Nutrients: Vitamins A and C
Look for: Heavy and plump; shiny skin
Suggestions: Use seeds in salads; juice can be used in drinks and desserts
Kale
Nutrients: Vitamins A and C, calcium, phosphorus, magnesium and iron
Look for: Pick tender, young leaves if possible
Suggestions: Raw in salads or saute slightly with olive oil and seasonings; use in soup
Cranberries
Nutrients: Vitamin C and fiber
Look for: Shiny and hard
Suggestions: Cook it down as compote; add to stuffing or quick breads
Cabbage
Nutrients: Vitamins A and C
Look for: Tight firm heads
Suggestions: Raw in cole slaw or salad; chop or slice for stir fry or soup
Posted by Lisa at 07:45 AM | Comments (0) | TrackBack
November 26, 2007
Dinner My Way: Salmon
Dinner My Way makes a similar dish with a pineapple salsa. It tasted pretty good - I'm always open to trying new salmon recipes. My husband thought the salsa tasted a little too much like ketchup - which it did have a strong tomato-y taste. I found this recipe and tried it recently. I added lemon pepper to the salmon as well, but the chili powder was a nice addition too. The pineapple adds a sweetness to the fish as the jalapeno gives it a good kick. Great combination of flavors!
Salmon with Pineapple-Jalapeno Relish
2 cups chopped pineapple
1/4 cup finely chopped red onion
1/4 cup finely chopped red bell pepper
1 tablespoon fresh lemon juice
1 finely chopped seeded jalapeño pepper
1/2 teaspoon salt, divided
Cooking spray
1 teaspoon chili powder
1/4 teaspoon black pepper
4 (6-ounce) salmon fillets
Combine the 1st 6 ingredients in a bowl. Heat a large skillet over medium-high heat. Coat with cooking spray. Combine the chili powder and pepper and sprinkle over the fish. Add fish to the pan, skin side up. Cook for 4 minutes on each side or until fish flakes with a fork. Serve with pineapple relish.
Posted by Lisa at 07:09 AM | Comments (0) | TrackBack
November 23, 2007
Front-load your day's calories.
We all know that breakfast helps keep your waistline trim, but here's more solid proof: In a recent study, University of Texas at El Paso researchers found that people who ate breakfast took in 5 percent fewer calories over the course of the day. That's only about 100 calories (if you typically eat the 2,000 calories per day recommended for adult women), but, over time, it adds up.
Saving 100 calories a day for one year equals a loss of more than 10 pounds. Experts estimate most of us eat 20 percent of our daily calories at breakfast, 30 percent at lunch, and 50 percent at dinner. If you eat the majority of your calories before 6pm - you may find that you eat less. If you can't stomach a bigger breakfast (keep it healthy with a combo of low-fat protein, whole grains, and fruit or veggies), add a mid-morning snack (a container of yogurt, some fruit and a few whole-grain crackers, or half a sandwich).
Posted by Lisa at 09:01 AM | Comments (0) | TrackBack
November 20, 2007
Thanksgiving or Turkey Day?
Which is it? Is it about giving thanks or just about the food? When you go out to eat - is it about enjoying someone else's company or is it about eating every last bite of fettucini alfredo? We often put a lot of importance on food...perhaps a little too much. Of course, we need to eat to live, but we don't need to live to eat. Growing up, my grandmother would have us go around the table and say what we are thankful for...before we ate the turkey. What a great spirit. This Thursday is a day to give thanks. Take a moment this holiday week and write down something you are thankful for. Here are some tips to not overdo it on the eating part of the day.
Posted by Lisa at 07:33 AM | Comments (0) | TrackBack
November 18, 2007
In Season: Tangerines
Tangerines are in the mandarin orange family. They are easy to peel and are less acidic than their citrus-siblings. Eat one and you get about 1/3 of your daily vitamin C recommendation. And the best part is that most tangerines are seedless. Try this: when making a vinaigrette, substitute tangerine juice for the vinegar to add some extra zest!
Posted by Lisa at 02:03 PM | Comments (0) | TrackBack
November 14, 2007
Be Food-wise This Holiday Season
Eat, drink, be merry and break some old and possibly dangerous food handling habits this holiday season with these tips from the American Dietetic Association.
Reckless Thawing
Old Habit: Thawing a frozen turkey or other main meat dish on the kitchen counter, in the oven or even under hot water in the kitchen sink.
New Tradition: To prevent the spread of harmful bacteria, frozen meats should be thawed — and marinated, for that matter — in a refrigerator set below 40 degrees Fahrenheit. Or, if you are pressed for time, thaw a wrapped frozen turkey breast-side down in a sink filled with cold tap water, making sure to change the water every 30 minutes.
Holding Out on Hot Stuff
Old Habit: When preparing a cooked dish that needs to chill for storage or serving purposes, some home cooks think it’s necessary to wait until food cool before putting it in the refrigerator.
New Tradition: In the old days, placing hot food in a refrigerator could raise the temperature of the fridge and cause food to spoil. Not anymore! To ensure the freshness and safety of your freshly cooked food, place it in the refrigerator promptly after cooking…No need to wait.
Covered Dish Delivery
Old Habit: Bringing a homemade holiday dish to a relative or friend’s home.
New Tradition: Figure out how much time will pass from the minute you leave your door until your dish is eaten. If it will be more than two hours, pack a cold dish in a cooler and a hot dish in an insulated bag to keep both safe and bacteria-free.
Rocking the Gravy Boat
Old Habit: You probably know to bring gravy to a boil before serving it, but do you remember to boil gravy when reheating it, too? More than half of home cooks just reheat leftover gravy in the microwave until it’s hot before serving again.
New Tradition: To eliminate harmful bacteria, always bring leftover gravy to a boil on the stove before serving it.
Festive Floor-grazing
Old Habit: Thinking there is such a thing as a “five-second rule” or other guideline to determine how long food is safe to eat after it falls on the floor.
New Tradition: Sorry, there’s no such rule. If holiday treat topples to the floor, it’s never a good idea to eat it. In the spirit of "out with the old, in with the new," throw away any food that has touched the floor.
Posted by Lisa at 07:05 AM | Comments (0) | TrackBack
November 11, 2007
Color it Healthy!
So you've been trying to eat a more colorful plate including all the different colors of fruits and vegetables to get all the vitamins and minerals you need...right? Well, white and black foods usually get overlooked because they're not BRIGHT colors. Black-colored foods are a signal of health in some parts of the world, and it may be the next big nutrition trend in this country. Often foods are black -- or deeply hued -- because of natural plant pigments called anthocyanins that do much more than provide the color.
Derived from the Greek words for "plant" and "blue," anthocyanins are what make blueberries blue, cherries red and blackberries black (or almost black). Typically the darker the color, the more anthocyanins are inside.
Foods to Choose:
*Black beans: These dark, dense beans contain more antioxidants (including anthocyanins) than any other bean. No surprise, white beans contain the least amount. Add them to chili, soups and salads.
*Black rice: This whole-grain rice contains more fiber and nutrients compared to white rice. Some varieties look purple when cooked.
*Black soybeans: High in protein, fiber and anthocyanins, black soybeans may be better at lowering cholesterol levels than yellow soybeans, according to Japanese researchers.
*Black vinegar: Available in Asian markets, this dark vinegar is typically made from brown rice. It's similar to balsamic, but the aging gives it a woodsy and smoky flavor.
*Blackberries: These deeply hued berries are higher in antioxidants than any other fruit.
*Nigella seeds: Staples in Indian and Middle Eastern cuisine, these tiny jet-black seeds have a nutty, peppery flavor. Also called black onion seeds, they're used as a seasoning for vegetables, beans and bread (including naan). They can be found at ethnic markets and the Spice House.
*Black mushrooms: Aromatic and rich in flavor, black mushrooms include shiitake, wood ear and black trumpet. Dried versions are easily found in Asian markets.
Posted by Lisa at 09:45 AM | Comments (0) | TrackBack
November 06, 2007
The Truth About Mushrooms
“'Nutritionally void, dangerous to eat, and not that flavorful'—it’s all just a bunch of rumors" writes Lucy Burningham in the last edition of Women's Adventure Magazine. Are mushrooms good for you, bad for you and how exactly do you clean mushrooms? Find out more here.
Being a favorite of mine, they find their way into many of my meals.
Veggie Enchiladas
Mushroom Ragout
Apple-filled Pork Roast
Grilled Pizza
Posted by Lisa at 09:03 PM | Comments (0) | TrackBack
November 04, 2007
The Other White Meat
Pork is a great source of protein, which builds muscle, offers iron for healthy blood and B vitamins, which help maintain normal body functions.
Remember, a portion size isn't the size of your dinner plate -- it's about the size of a deck of cards.
When reading labels, you're looking to buy cuts from the loin or round. These are the leanest. If you buy other cuts, be sure to bake or grill them.
For cuts that aren't quite as tender, consider using moist heat methods, such as stewing the meat in a liquid.
When baking a pork roast, use a rack to keep the meat out of the juices. Skim the fat from the leftover juices before making a sauce. This cuts down on fat and calories and leaves the taste of the natural juices. Use a meat thermometer and cook to the internal temperature of 160 degrees.
Posted by Lisa at 08:30 PM | Comments (0) | TrackBack
November 02, 2007
Chewing Gum for Health?
Being an avid gum-chewer myself, I've often wondered if this habit has any pros or cons.
In a 2002 study of 75 people out of Northumbria University in England, gum-chewers performed better than nonchewers on a memory test. From a list of 15 words, chewers remembered eight or nine words immediately after hearing them and seven words 25 minutes later. Nonchewers and people who pretended to chew remembered six or seven words immediately and just five words later. How could that be? The simple act of chewing can get your heart pumping significantly more blood to the brain, suggests a small Japanese study. And more blood carries noggin-nourishing oxygen. It’s one theory, anyway.
If you’re trying to lose weight, gum might help with that, too, suggests a 2006 study in the journal Appetite. Of 60 people, those who chewed gum for 15 minutes every hour after eating lunch snacked on 36 fewer calories three hours after the meal and craved fewer sweets than people who didn’t chew gum during the study.
Cons: Much of the work on gum is still in its early stages, and for each purported benefit, different studies turn up opposite results. The repetitive stress of chewing can exacerbate pain in people with jaw problems, such as TMJ.
Our verdict: Some research suggests that chewing sugarless gum can help fight cavities and bad breath. As for other touted properties and added health-boosters, it may be too early to tell. As long as your jaw muscles and pocketbook tolerate the habit, a stick or two a day is fine.
Posted by Lisa at 07:39 AM | Comments (0) | TrackBack