Author: Lisa

Garlic Breath for Good Health

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Celebrate the flavor of garlic during National Garlic Month. Garlic is closely related to onions, shallots, scallions, chives and leeks, since they all are members of the allium family. Garlic is rich in nutrients especially vitamins A, B1, B6 and C as well as potassium, calcium, zinc, iron, manganese and selenium. 

Garlic is known for its pungent smell, on your hands and your breath. The smell can be removed from your hands by running them under cold water while rubbing a stainless steel object. Chewing on fresh mint or parsley leaves, apples or lettuce after eating garlic can neutralize the sulfur compounds that cause the odor and minimize “garlic breath.”

These sulfur compounds are made from the active ingredient, allicin, which is thought to be responsible for garlic’s health benefits. Allicin is formed when a garlic clove is chopped, crushed or chewed. To get the most health benefits, let the garlic sit on the cutting board for at least 10 minutes before cooking it. 

Garlic has a long history of popularity for its taste as well as its health benefits, dating back to Greek and Roman times. Health benefits often associated with garlic include lower blood pressure and cholesterol, reduced risk of cancer, an improved immune system and anti-inflammatory effect. Not all of these claims have strong research to support them. Many of the studies have used various forms of garlic such as fresh, supplements or oil; while others have looked at overall intake of allium-family vegetables. Many small studies show promising results for continued research.

The strongest evidence of a health benefit is the association between garlic intake and heart health, specifically reductions in cholesterol and blood pressure. It is not intended to replace medication but may be a complement. However, be sure to check with your health care provider before increasing garlic in your diet or taking garlic supplements. They may interfere with some medications, especially blood thinners. A word of caution: some people are allergic to garlic or develop indigestion after eating it.

When purchasing garlic, select firm, tight, heavy bulbs. Avoid ones with dry skin, sprouting or dark areas. Each segment of a garlic bulb is called a clove. A single bulb may contain 10-20 cloves, depending on its size. Store unbroken garlic bulbs in a cool, dry place and it will keep for 3 to 4 months. Once the bulb is broken, the individual cloves will only stay fresh for 5 to 10 days. You can also store whole garlic in the refrigerator until ready to use. Leftover minced or peeled garlic can be stored in an airtight container in the refrigerator for 2 weeks or the freezer up to 1 month without losing flavor. Purchase garlic in small amounts to avoid keeping it too long, the fresher garlic has more concentrated active ingredients for flavor and health.

It’s Peanut Butter Jelly Time!

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Who doesn’t love a PB&J? April 2nd is National Peanut Butter and Jelly Day, so celebrate with one of America’s most popular sandwiches. Soldiers in World War II are credited with the popularity of this sandwich combination because peanut butter, jelly and bread were on the Army’s food ration list.

Let’s look a little closer at the history of the mainstay of this sandwich: peanut butter. Peanut butter is a food-paste made from ground-roasted peanuts. It takes about 540 peanuts to make a 12-ounce jar of peanut butter. This popular nut butter made its debut as a protein substitute at the 1883 Chicago World’s Fair. After the commercialization of the peanut industry in the early 1900’s, peanut butter became more affordable for everyone.  

Many people avoid peanut butter because of the calories and fat, however there is more to know about the nutritional value of this nutrient-dense food. A 2-tablespoon serving of peanut butter provides around 200 calories. This portion also provides fiber, protein and fat; which helps to keep you full longer. Although it is high in fat, these are mostly healthy monounsaturated and polyunsaturated fats. In fact, peanut butter has the same ratio of saturated to unsaturated fats as olive oil. Peanut butter also provides important vitamins and minerals including vitamins E and B6, magnesium and potassium.

I recently was shopping for peanut butter in the grocery store. It is amazing what you learn when you turn the jar around and read the nutrition facts label and the ingredient list. Don’t be fooled by statements on the front that say “natural”.  Peanut butter made solely from peanuts is easily identifiable. The ingredient list is simple: peanuts.

When you look at the jars on the shelf, they are the ones that have a layer of oil above the peanut paste in the jar. This is the natural oil from the ground peanuts. Before using, stir the oil into the paste to create a creamy texture. This can be tricky to maneuver but once you have stirred the oil into the peanut paste, it will give you a smooth, creamy mixture that is easy to spread. Store the jar in the refrigerator upside down to keep the mixture from separating.

So, what is in those other “peanut butter” jars on the shelf. First you need to know that products that are called peanut butter must be at least 90% peanuts with no artificial sweeteners, flavoring, or preservatives. Other brands that do not meet these criteria are often called peanut butter spread. Here are some things to look out for in the ingredient list when selecting a peanut butter:

  • hydrogenated oil
  • sugar or honey
  • salt

Some brands mix other ingredients like grape jelly, honey or chocolate into the mixture. Look at the nutrition facts label to learn more about calories, saturated fats, sugars, and sodium. For example, reduced-fat peanut butter has less fat but often adds sugar to replace the fat, which increases the calories. The higher the sodium content of the spread, you have less natural peanut flavor.

There are many variations to the traditional PB&J sandwich today. Try it on whole wheat or raisin bread. Add a new flavor of jelly like strawberry jam. Add some fruit like bananas, apples, or blueberries. Try grilling the sandwich or making it into a French toast. Sprinkle a layer of dry cereal or potato chips to give it some crunch.   

Keep in mind that peanut allergies are the second most common food allergy in children so use other nut butters as a substitute. Be sure to alert others when you are serving peanut butter because the allergy can be triggered just by being close to the peanuts.

Although peanut butter is a great source of protein and contains healthy unsaturated fats, it can be high in calories so portion control is important to maintain a healthy balance of calories.

Homemade soups for a cold, wintry day

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Nothing says comfort like a warm mug or bowl of soup on a cold winter day. Soups come in a variety of styles including broth-based, thick and creamy chowders and bisques, and chunky stews and chili. Whatever you’re craving – there is a soup for you. The great thing about soup is that it usually includes several food groups and can be the main course of a meal or simply a side dish. Soups can provide protein, fiber, vitamins and minerals depending on its ingredients.

There are generally two options when preparing soups. The first comes from the grocery store as condensed canned soups, microwavable cup-a-soup, soup packets, frozen or hot ready-to-eat soups. The advantages are that they are quick and easy to prepare, often just adding water and heating. However, many prepared soups can be high in sodium so be sure to read the nutrition facts label. For example, one can of condensed tomato soup provides over half of the recommended daily sodium intake for American adults. Even though one can has two servings, most people eat both servings (one can) as a meal.

Vegetable soup photo, public domain food CC0 image from RawPixel.com.

The other option is making your own healthy, low-sodium soup. This can sound intimidating but it is not as difficulty or time-consuming as you may think. The first step is to start with a base, choosing either a broth or cream base. Low fat, low-sodium broths and stocks are available at the grocery store or you can make your own. Cook beef, chicken, sausage or turkey with water. After cooking, refrigerate to allow the fat to float to the top. Skim off the fat, remove meat and bones, and use the stock (broth) for soups. You can also freeze it to use later when making soup. The meat can be frozen as well to use in other receives or in soup recipes. Another alternative for your soup base can be a low-sodium canned soup.

The next step is to choose the ingredients you want to add to your soup. There are recipes to follow but you can also be creative and make up your own. This is a great way to clean out your refrigerator or freezer for leftover vegetables and meats. Some great choices are carrots, celery, zucchini, broccoli, tomatoes. Usually one cup to one-half cup of diced vegetables is good for most soup recipes depending on how chunky you like your soup. Meat options can include beef, chicken, turkey, fish, seafood, ham or sausage. Beans are also a great protein source to add to your soups. Some starchy choices for soups include rice, noodles, macaroni, barley and lentils. Flavor with herbs and spices from your kitchen cabinet to keep it low-sodium.

When making soup, do it big! It takes about the same amount of time to make a large pot of soup as a smaller one, so make it worth your time. A large pot of soup can make enough for several meals so freeze some or share it with others to enjoy. Once the soup is cooked, divide the soup into small containers for 1-2 servings. If you are going to eat it within 3-4 days, you can put it in the refrigerator. If not, freeze your soup and use it within 2-3 months. Be sure to label and date the soup before putting it in the freezer. Thaw frozen soup in the refrigerator overnight or in the microwave. To reheat soup, heat to boiling over low heat or in a microwave. Add water or broth if it is too thick. Add toppings to your soup like homemade croutons, grated carrots, grated cheese, popcorn or sour cream. Homemade soups are a great way to perk up your meals on a cold, wintry day!

Fire up the grill for a healthy and safe cookout

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Last weekend, millions of Americans will be fired up the grill for July 4 celebrations. Be sure to plan ahead and follow these steps to ensure a healthy and safe meal when cooking out with your friends and family.

Image by rawpixel.com
  • Clean the Grill: An important step in preparing the grill is cleaning it. Many people use the same brush year after year. The Centers for Disease Control (CDC) report an increase in reports of people swallowing bristles from these grill brushes. To prevent this, replace grill brushes regularly before the bristles wear down or use a brush for cleaning that does not have steel bristles. Also, wipe down the grill with a wet cloth after scrubbing to remove small pieces of bristle on the grill racks that are difficult to see.
  • Select your meat: One of the advantages of grilling is the flavor it adds without extra fat.  Here are some suggestions for healthy meat choices. For hamburgers, try lean ground beef, turkey, chicken or veggie burgers made from chickpeas or black beans.  Another option is chicken, shrimp or fish.  You can make skewers with meat and vegetables or put them together in a “foil packet” to cook on the grill.
  • Marinate: If you want to marinate the food for extra flavor before cooking, be sure to marinate in the refrigerator, not on the counter. Since the marinade has been exposed to bacteria from the raw food, you need to boil the leftover marinade to kill any harmful bacteria before serving it over the cooked meat. A better idea is to keep some marinade aside in a separate container in the refrigerator that you can serve with the meal. 
Image by rawpixel.com
  • Storage: Raw foods, including meats and vegetables, need to be stored safely in the refrigerator or a cooler until it is time to grill and serve the food. If you buy the meat, poultry or fish more than 2 days before your barbeque, freeze it to prevent it from spoiling. Be sure to thaw it completely, in either the refrigerator or microwave, before grilling it to ensure even cooking.  
  • Use food thermometer to make sure meat is cooked:  Meat and poultry cooked on a grill often browns very fast.  Watch the temperature to avoid burnt food on the outside and undercooked food on the inside.  Do not rely on its color to determine if it is done.  The only way to determine if a food is cooked to a safe temperature is with a food thermometer.  Ground meats need to be cooked to an internal temperature of 160°F.  Cook all poultry to a safe minimum internal temperature of 165°F.  When reheating fully cooked meats like hot dogs, grill to 165 °F or until steaming hot. After cooking meat and poultry to a safe temperature, keep it at 140 °F or warmer by placing to the side of the grill rack or in a pre-heated 200 °F oven until ready to serve. 
  • Avoid cross-contamination: When taking food off the grill, use a clean platter instead of the one used for the raw meat.  Bacteria present from the raw meat juices could contaminate the cooked food.  

Plan your menu today for a healthy and safe summer and fire up the grill.  If you have any questions about grilling meat and poultry, call the USDA Meat and Poultry Hotline at 1-888-674-6843 or visit www.fsis.usda.gov .

Dyeing Easter Eggs Naturally

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One of my fondest childhood memories is dyeing eater eggs with my sisters. I carried on that tradition with my own daughter, and even though she is an adult, we still spend time together to color and decorate eggs for Easter. This tradition of decorating eggs dates back to the 13th century. Eggs were formerly a forbidden food during the Lenten season, the 40 days before Easter, so people would paint and decorate them to mark the end of the period of fasting, and eat them on Easter as a celebration.

The first step to dyeing eggs is to hard-boil the eggs. Lay raw eggs gently in a large saucepan, cover them with water, and put on a tight-fitting lid. Place the saucepan over high heat and wait for the water to boil. When water comes to a boil, remove from heat keeping the lid on the saucepan, and let it sit for 12 minutes. Then drain out the hot water, and fill the pot with cold water to stop the cooking process. Some eggs may crack so you can set those aside to use for eating. Let eggs cool before coloring.

There are kits sold in stores for coloring eggs but if you want to avoid those synthetic dyes – try making your own dye with natural ingredients. It may take longer but it will be more fun and a great time to enjoy as a family. Select what colors you want to dye the eggs and buy the appropriate food. The shell color of your eggs will also determine the color of your dyed eggs. 

For white eggs, purple cabbage will create a blue shade; beets create a pink shade; turmeric creates a yellow and gold color; onion skins can give reddish browns (red onions) or orange shade (yellow onions). Hibiscus tea provides a dark charcoal-purple color, Red Zinger tea creates a lavender color, and coffee provides a nice brown shade. The fun thing with using foods is the colors may vary depending on the length of time immersed in the dye as well as the color of the food itself. 

Here are the steps to dye eggs naturally:

1. Bring 1 cup of water to boil in a pot for each color dye that you have selected. Add 1 cup of chopped or shredded purple cabbage, beets, or onion skins to the boiling water. For the yellow color, add 2 Tablespoons turmeric to the cup of boiling water. 

2. Reduce the heat to medium and simmer for 15 to 20 minutes. Brew or steep the coffee and tea in a jar while the vegetables simmer. The dye is ready when it is a few shades darker than you want for your egg. Check the color to be sure it is the shade that you want by dripping a little on a white paper towel or dish. 

3. Remove from heat and let the dye cool to room temperature. Once cool, pour the liquid through a fine-mesh strainer into a jar and remove the tea bag from water. 

4. Stir 1 Tablespoon of white distilled vinegar into each color. The vinegar creates a chemical reaction with the shell’s calcium and helps the color absorb better. 

5. Carefully put the boiled eggs into the jars of dye and secure with a lid.

6. Place the jars in the refrigerator for six to 12 hours or overnight, depending on the color you want. Longer times will produce deeper shades.  

7. Remove the eggs from the jar and place them on a towel-lined cookie sheet to dry.

8. Allow them to dry completely. You can polish them with a little bit of vegetable oil to give them a shine.

Add a little creativity to your egg design by wrapping rubber bands or lace ribbon around the egg before coloring.  After it has completely dried, remove bands or ribbon to see your design. For a personalized touch, draw or write something on the egg with a white crayon or candle and then submerge in the dye mixture.  The wax will prevent the dye from sticking to the egg so you can see your design. 

Remember to keep eggs refrigerated and use within one week.

Being Prepared with an Emergency Food Supply Kit

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During the winter, it is important to be prepared with an emergency food supply kit. Whether the snow prevents you from getting to the store or ice has knocked out the power, having a fully-stocked kitchen is one less worry for you and your family. Many of these foods may be the usual foods that you buy. Choose foods that store well from each of the food groups to provide the variety of nutrients you and your family need and like. Consider anyone who has special dietary recommendations and include these foods in the emergency supply.

The recommendation is a 3-day food supply for each member of your family (including pets) so pick up a few items each time you go to the store and store it separately from your normal groceries. Be sure to check expiration dates every 6 months so you can use foods before they expire and replace them as needed. Keep a running list of your supply items so it is easier to shop. Plan ahead to stock shelf-stable foods and then all you need to purchase at the last minute are perishables.

One of the most important things to stock is bottled water. The Federal Emergency Management Agency (FEMA) recommends 1 gallon of water a day for each person and pet in the household to use for drinking, cooking and washing up.   

Shelf-stable foods include a variety of healthy, high-energy foods to meet everyone’s tastes. Include high-protein foods like peanut butter, canned meats and beans. Canned tuna, salmon and chicken will last longer than vacuum-sealed pouches. Canned soups, chili and stews make quick and easy lunches. For healthier choices, choose no salt added canned foods and low-sodium soups. Other shelf-stable foods that need no cooking are cereal, canned vegetables and fruit, 

Snack foods that may be handy to stock in your emergency food kit include chips, pretzels, popcorn, cookies, crackers, granola bars, nuts, jerky, dried fruit, trail mixes and shelf-stable juice. Buying individually wrapped snack foods will keep them fresh longer. Dried pasta and jarred sauce are good choices to keep available for a quick, hot meal. Coffee, tea, and hot cocoa mixes make good beverage choices. An easy way to keep milk on hand in emergencies is stocking powdered milk or milk that undergoes ultra-high temperature processing (UHT) that doesn’t need to be refrigerated and can sit on the shelf for up to six months.

If you anticipate a storm in the next few days, make a trip to the grocery store to pick up some perishable food items that will stay fresh for at least a week. These include apples, oranges, bananas, tomatoes, potatoes, salad foods, squash, yogurt, eggs, milk, butter and avocados. Buying fruits and veggies that are not quite ripe will help them last longer. 

Any emergency food supply kit needs some other essentials like a non-electric can opener, flashlight, extra batteries, candles, matches and cleaning wipes. Being prepared is key to staying healthy when there is an emergency.

Celebrate the New Year with Lucky Foods

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It is that time of year when people are eager to say goodbye to 2021 with wishes that the New Year will be filled with hope, health and spending more time with family and friends. Whether you are spending the New Year with a small group of close friends and family or having a larger event, think about adding some special foods to bring in the New Year in your celebration. Special foods have often been a part of our new year’s celebrations, promising to bring luck and good fortune in the year ahead.

One of the “luckiest” foods to eat on New Year’s Day is pork. The meaning behind this tradition is that a pig uses its snout to dig in the ground, always moving forward. People tend to look forward at the beginning of a new year with setting goals for themselves. Pigs are also associated with plumpness and eating plenty, which is characterized as a sign of good fortune in the year ahead. The tradition of eating pork and sauerkraut for a New Year’s meal came to the United States from Germany and became popular in New England and with the Pennsylvania Dutch. 

Fish is another common food choice for New Year celebrations. From eating sardines or herring at midnight for prosperity and wealth to other fish dishes served at New Year meals including salmon, cod and shrimp to bring good fortune in the coming year.

Cooked greens are often served on New Year’s Day. The green leaves, which look like folded money, are symbolic of wealth and good fortune. In some parts of the United States, these greens may be collard greens while sauerkraut, made from green cabbage, is from the German tradition. Whatever your choice of greens, some believe that the more greens you eat, the larger your fortune will be in the New Year.

Legumes are also supposed to bring you luck on New Year’s Day. Their small size are symbolic of money or coins. One of the most common American legume dishes is hoppin’ John, a black-eyed peas and rice dish eaten on New Year’s Day for good luck. Some believe in eating one “lucky” pea for every day in the New Year. Often served with the black-eyed peas are greens and cornbread. The cornbread represents gold, which is symbolic of good fortune in the year ahead.

Noodles are a traditional Japanese New Year’s food. The length of the noodle symbolizes a long life and the buckwheat flour used to make the noodles represents resiliency. The trick is to slurp the noodles and not chew them; because if you break the noodle, your luck runs out.

Spain has a tradition of eating 12 grapes at midnight with each grape representing a different month. The goal is to swallow all the grapes before the last stroke of midnight. It is harder than it sounds and some people even practice week before the New Year. If you are successful, the belief is you will have a year of prosperity.

Try any of these traditions at your New Year celebration, or come up with one of your own!

Roasting Adds a New Twist to Vegetables

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The farmer’s market season is winding down but there is still time to enjoy the end-of-the-season veggies in a new way. All you need is an oven, a baking sheet, olive oil and seasonings (salt, pepper and your choice of herbs and spices). Roasted vegetables is a mouth-watering dish that your family will enjoy and ask for again. The high dry heat of the oven concentrates the natural sugar in the vegetables creating a caramelized flavor that is both savory and sweet.

Selecting the vegetables to roast is an important first step. Root vegetables like potatoes, onions, carrots, beets, and turnips are delicious when roasted. Other vegetables like winter squash, asparagus and mushrooms are also good choices for roasting. Green colored vegetables like green beans and broccoli are not as well suited because their color may turn to an unappealing olive green. Be sure that cut vegetables are similar in size so they cook evenly.

Set oven temperature between 400-450°F and move the racks to the top third of the oven. The higher rack helps the vegetables to brown. The high heat is important so the vegetables caramelize on the outside. Cooking at a lower temperature will cause the vegetables to overcook before they achieve their browned color. Use a heavy 13×9-inch roasting pan or any large baking pan. Lining the pan with aluminum foil will save time when cleaning up.

Put vegetables that take the longest to cook in the pan first. It is important to leave space between vegetables. If vegetables are crowded together, they will steam instead of roast. In a small bowl, combine olive oil with your choice of seasonings, like lemon juice, salt, pepper. A general rule of thumb: use 1 Tablespoon of olive oil for every 2 pounds of vegetables. Drizzle the seasoned oil over the vegetables in the pan and toss lightly to coat all the vegetables. Remember to keep some oil if you are adding other vegetables later in the roasting process. Coating the vegetables lightly with the seasoned oil keeps them from drying out and adds flavor while roasting. You can also add garlic cloves or sprigs of fresh rosemary, oregano, thyme or sage to your pan to add flavor.

Vegetables cook at different times so use this chart as a guide to determine recommended roasting time. For example, roast onions and Brussels sprouts (tossed with seasoned olive oil), uncovered, about 30 minutes, stirring once. Remove the pan from the oven and add red peppers (drizzled with remaining oil). Toss to combine all vegetables together in pan and return to the oven. Continue to cook about 10 to 15 minutes more, stirring occasionally, until vegetables are tender and brown on the edges.

Roasted vegetables are a special treat especially this time of year when the vegetables are fresh out of the garden but can also be enjoyed year round. Combining a colorful variety of vegetables together when roasting makes an appetizing and healthy side dish.