I read a cute joke in Trader Joe’s Fearless Flyer that I thought you’d enjoy:
Q: What did the garbanzo say to the chickpea when he woke with a fever?
A: I falafel!
Have a great day!
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Tags: Fearless Flyer, joke, Trader Joe's
Want to have a healthier holiday season this year? Take this quiz to test your knowledge of calories and fat in traditional holiday foods. The answers are at the end. But don’t peek!
- Which appetizer contains the least amount of fat?
- Three stuffed mushrooms
- 2 tablespoons of cheese ball with nuts
- Three pizza rolls
- Which cookie has the most calories?
- One medium gingerbread man
- One medium butterscotch chip cookie
- 2″ square lemon bar
- Which cocktail has the least calories?
- A rum and Coke®
- A whiskey sour
- A martini
- Which candy has the least fat?
- 2-cubic-inch square of chocolate fudge
- One fudge-dipped Oreo®
- One medium-piece peanut brittle
- Which meat has the most fat?
- 3 ounces (oz) boneless ham (lean and fat eaten)
- 3 oz boneless duck (skin eaten)
- 3 oz boneless cooked chicken leg (skin eaten)
- Which starch has the most sodium?
- ½ cup (C) homemade bread stuffing
- ½ C homemade mashed potatoes
- One dinner roll
- Which warm beverage has the least calories?
- 1 C hot chocolate made with whole milk
- 1 C apple cider
- 1 C eggnog made with whole milk
- Which of the following contains the most sugar?
- One piece of fruit cake
- One pecan roll
- 2″ square frosted brownie
Answers
- c. The pizza rolls contain 6 grams (g) fat, the stuffed mushrooms contain 11 g, and the cheese ball contains 10 g.
- c. The lemon bar contains 143 calories, the gingerbread man contains 64 calories, and the butterscotch chip cookie contains 50 calories.
- b. The whiskey sour contains 123 calories, the martini contains 160 calories, and the rum and Coke contains 154 calories.
- c. The peanut brittle contains 2 g fat, and the fudge and the fudge-dipped Oreo contain 5 g each.
- b The duck contains 15 g fat, the ham contains 6 g, and the chicken leg contains 12 g.
- a. The stuffing contains 542 milligrams (mg) of sodium, the mashed potatoes contain 266 mg, and the dinner roll contains 134 mg.
- b. The apple cider has 117 calories, the hot chocolate contains 190 calories, and the eggnog contains 343 calories.
- a. The fruit cake contains 34 g of sugar, the pecan roll contains 13 g, and the frosted brownie contains 15 g.
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Anyone who enjoys cooking or even wants to learn should consider adding some kitchen equiment to their wish list for thier holiday gifts. I think a must have is a pressure cooker. With time being so limited for many to get a meal on the table, a pressure cooker can speed up the cooking process often up to 1/2 the time. I have a Fagor 8 quart and love it. It doesn’t have the old jiggly top, which is nice. Some people had bad experiences with those pots years ago when they would explode without warning. However, I believe the whole pressure cooker industry has improved.
Next, I’d suggest a coffee grinder – not for coffee but for spices. If you really want to enjoy the full flavor that spices offer, grinding them when you need them makes all the difference. Spices contain volatile oils that lose their potency over time. In fact, any bottle of dried herb or spice that you’ve had for longer than 6 months should probably be thrown away. I know it’s hard to imagine doing that but you’re not getting the most from them when they’ve gotten old. If nothing else, you may find that you need to use more than a recipe recommends just because they’re not as fresh as they should be.
Another recommendation I would make is getting a wok. Unless you want to brown a chicken breast or piece of meat in a frying pan, which does require a flat surface, almost anything else that must be sauted can be done in a wok. I love it because when you get a good one, the sides get hot, as well as the bottom of the pan. When sauteing, you’re supposed to keep the food moving, which is easily accommodated for in a wok. In fact, because of its depth, you’ll find less food ending up on the stove. While you could get one with a non-stick surface so you can cut down on the amount of fat you would use to cook food in the wok, I have a stainless-steel clad wok so I can make a good sauce in it if I want. It’s those beautiful browned bits that stick to the bottom of the pan that you can’t create with a non-stick surface. Get a wok with a cover so you can also steam food in it.
Many times I need a beater but don’t want to drag out the big stand-mixer. Having a heavy-duty hand mixer is the answer. When I bought my Kitchen Aid hand mixer, I looked for one that had a good sized motor and a number of speed choices. Since this really was going to take the place of my stand-mixer, I wanted it to be able to stand up to the challenge. It works great and now I don’t have to have the stand-mixer taking up precious counter space.
I’ll be adding more ideas in the next few days. This should get you started. And I’m sure you’ll be able to find some good sales going on.
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Tags: coffee grinder, Fagor, hand mixer, Kitchen Aide, pressure cooker, stainless steel wok
The USDA just came out with their report called “How Much Time Do Americans Spend on Food?” They used data from the 2006-2008 Economic Research Service “Eating and Health Module of the American Time Use Survey”. They were trying to determine how much time Americans spend on eating and other food-related experiences, such as grocery shopping and meal preparation.
On an average day, Americans age 15 and older spent 23.5 minutes eating and 63 minutes drinking beverages (except water) while doing something such as watching television, driving, or working. A meager 11 percent of the population spent at least 4.5 hours for the same activities.
Let’s think about that 23.5 minutes a day eating. Assuming that three meals a day are eaten, that means most Americans are woofing down their food in each meal in 7 minutes. No wonder we have an obesity problem in the United States. It takes at least 20 minutes for the first bite of food to pass through the stomach and onto the intestines where chemicals are released to tell the brain that food is on its way.
If you’re getting your whole meal eaten in 7 minutes, it’s inevitable that you’re going to eat more. You haven’t given your body time to tell you how much it really needs. Whatever you’ve got on the plate will be eaten and probably then some because without those chemical signals, you won’t know you’ve had enough. You’ll keep eating until your stomach becomes so stretched with the volume of food that that signal is finally sent to the brain.
Tricks to Eating Slower
- Use some timing device that helps you slow down the pace. Whatever you put in your mouth, chew thoroughly. So thoroughly, that it’s almost in a liquid state before you swallow - a process called Flectcherization after Horace Fletcher (1849–1919). He was an American healthfood faddist who was dubbed “The Great Masticator” because he believed that food should be chewed for as long as it took to pulverize it all.
- Put your fork down after each bit. It keeps you from shoveling food into your mouth until that which you’ve just eaten is swallowed.
- Try using chopsticks to eat with. If you’re not proficient at the use of chopsticks, it should slow you down. You can also consider using a demi-tasse spoon and a cocktail fork. Can’t load those up with a lot of food.
- Learn to enjoy the pleasure of eating. When you go on vacation and are having a great time, don’t you hate it when you know you’ll have to be going home the next day? Think of food the same way. If you’re enjoying it, why would you want to hurry the process?
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Tags: eating, grocery shopping, Horace Fletcher, mastication, time spent on food
Americans have drastically increased their yogurt consumption in the past decade. Many people don’t really care for yogurt, but they “force” themselves to eat it. Why? Although no conclusive studies have proven that yogurt helps to control gastrointestinal (GI) symptoms or immunity, many people believe that it does.
Greek yogurt
Greek yogurt is strained, so it is thicker and higher in protein than other forms of yogurt. In fact, it contains about twice as much protein. Many brands of fruit-flavored yogurt contain around 3 grams (g) of protein for a 6-ounces (oz) serving, while 6 oz of Greek yogurt contains about 15 g and an 8-oz glass of milk contains 8 g. Unfortunately, Greek yogurt does not match other forms in one area—calcium. Greek yogurt actually contains less calcium than ordinary yogurt. That doesn’t mean you have to skip the Greek yogurt. Just don’t look to it as your sole source of calcium. However, it has so many other culinary uses, that it’s worth exploring it.
Dessert or dairy
Many of the yogurts crowding the shelves today are too high in sugar and/or saturated fat, leading many dietitians to refer to them as “dessert packaged as a health food.” The average cup of yogurt (6 oz) contains 4 teaspoons of sugar. This equates to 60 calories from sugar. The new dietary guidelines state that men should eat no more than 150 calories and women no more than 100 calories from added sugar each day. Popular yogurts now are featuring crunchy toppings (stir-ins), which sometimes leave little room in the container for any actual yogurt.
Because labels don’t tell you how much of the Sugar is added or naturally occurring, dairy products can be a challenge. Lactose is a naturally occurring sugar. So how can you determine how much sugar is being added to your sweetened yogurt? Look at the label of plain, unsweetend yogurt. The sugar listed is the naturally occurring lactose. Now compare that to a sweetened yogurt. Make sure you’re comparing the same quantities. The extra grams of sugar you’ll see for the sweetened yogurt over and above the sugar for the plain yogurt tells you how much added sugar you’ll be getting.
Special digestive-health products
The US Federal Trade Commission has banned Activia® from using advertising that states that it is able to relieve temporary irregularity or help with slow transit time unless the advertisement also notifies consumers that they would need to eat three servings each day to garner these benefits. However, no other yogurt can even make that statement, because no studies have proven that any amount of the other yogurts is beneficial.
The fiber added to some yogurts to make them seem healthy for the GI system actually is isolated fiber, such as inulin, which is not proven to help with regularity like the fiber does in whole grains, fruits, or vegetables. For the record, it also is not proven that these fibers are helpful for blood cholesterol reduction or blood glucose control, as natural fibers are. The claims of “improving digestive health” or “good for digestive health” are unregulated, with no standard or definition of what this means.
Probiotics
Probiotics are linked to many good health outcomes, including:
- Regulating immune function
- Shortening the duration of diarrhea during times of infection
- Improving tolerance of antibiotics
- Reducing incidence and improving therapeutic outcomes for some allergic diseases
- Improving outcome for bacterial vaginosis
- Improving symptoms of irritable bowel syndrome
- Decreasing dental cavities
- Reducing the symptoms and incidence of respiratory infections
- Reducing the Clostridium difficile toxin in people taking antibiotics
However, different strains of probiotics definitely have different health effects. Each one seems to confer its own unique set of benefits.
As Mary Ellen Sanders, PhD, pointed out in an article entitled Probiotics and Prebiotics in Dietetics Practice, published in the Journal of the American Dietetic Association, “Live active cultures are not the same as probiotics. Live active cultures may or may not have any probiotic effect…Some probiotic products don’t show data on what they are selling consumers on. Some probiotic products don’t have data supporting their label claims. Some products don’t specify the strains found in the product…”
The most common probiotics in American products are strains of lactobacillus and bifidobacterium. No health claim for probiotics is approved by the US Food and Drug Administration, and a legal definition of the term does not exist. This means that some products labeled as probiotic do not have clinically validated strains or levels. Probiotics are sensitive to heat, moisture, oxygen, and acid. They usually are destroyed in cooking, microwaving, or slow freezing. Frozen yogurt, for instance, is unlikely to contain probiotics.
The label of a probiotic should include the:
- Strain
- Colony-forming units (CFUs)
- Expiration date
- Suggested serving size
- Proper storage
- Company contact information
- Health benefits
References and recommended readings
Center for Science in the Public Interest. Culture class: what’s up in the yogurt aisle. Nutrition Action Healthletter. 2011:38:13-15.
Douglas LC, Sanders ME. Probiotics and prebiotics in dietetics practice. J Am Diet Assoc. 2008;108:510-521.
Harley J, Liebman B, Schardt D. Yogurt: super food or super swindle? Nutrition Action Newsletter [serial online]. July/August 2008;13-16.
Available at: http://www.cspinet.org/nah/08_08/yogurt.pdf. Accessed June 16, 2011.
Palmer S. Happy entrails—a close look at digestive health claims.
Available at: http://www.todaysdietitian.com/newarchives/tdmay2008pg28.shtml. Today’s Dietitian [serial online]. 2008;10:28.
Accessed June 16, 2011.
Palmer S. Probiotics’ potential—research suggests beneficial bacteria may support immune health. Today’s Dietitian [serial online].
Available at: http://www.todaysdietitian.com/newarchives/011211p20.shtml.
Accessed June 16, 2011.
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Tags: lactose, probiotics, sugar, yogurt
I made some quick rice pudding for breakfast the other day from some leftover brown rice. It was delicious. And, by the way, it was a complete breakfast in a pot.
I took about a teaspoon of butter and melted it in a frying pan. I added the rice and browned it slightly. Then I stirred in a little milk to soften the rice. Next I added some Greek yogurt, some cottage cheese, raisins, and chopped pecans. I let that all warm up and meld together over medium heat. Since I had made just one serving, I even ate it out of the pan. Fewer dishes to clean, but also the advantage of keeping the pudding warm until I had eaten it all.
Next time I make it I’ll try adding some ground cinnamon or even some ground cardamom.
The best part about this breakfast is I had all the nutrition in one pot:
- Protein and dairy: yogurt and cottage cheese
- Fruit: raisins
- The nuts provided some antioxidants
It was such a filling breakfast, I wasn’t really hungry by lunchtime.
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Tags: breakfast, rice pudding
I don’t know about you, but there are some small appliances that I would feel lost without having. They make my cooking easier and actually, more fun. They give me time to create. I think the line “more inspiration rather than perspiration” fits here. I get to be creative while I let the appliances do all the work. The following are my favorites. What are yours and why?
Blender
First, I think any well-equipped or even semi-equipped kitchen should have a blender. I’m so sorry that years ago I didn’t invest in a Vitamix Blender. They’re so terribly expensive that I figured an Oster or Kitchen Aid would do. And while they do the job, they lack the power that Vitamix provides. If you haven’t got a blender, consider putting out the dollars now. When the thing is still blending away 20 years from now, you won’t even miss the several hundred dollars difference.
Food Processor
I can still remember my days before the food processor. With a wooden bowl and hand chopper, I would slave away to get fine pieces of nuts or whatever. And if I wanted something grated, out came the box grater. While I still use the box grater for small jobs, the food processor was one of the better inventions. Here again, as with the blender, motor size matters. Start familiarizing yourself with the engineering behind the products you buy. Often times the salespeople don’t know and you need to research it online. Consider calling the manufacturer for the information so you can compare one product against another. Of course, another factor to consider is the assortment of blades available because once you’ve got the power of a good motor, why not let it do most of the work for you?
Pressure Cooker
I know it sounds old fashioned, but a pressure cooker is a marvel at how quickly it can cook foods. I love brown rice but when making it the old-fashioned way (in a pot or rice cooker), it can take from 45 minutes to one hour. Do it in a pressure cooker and it’s a mere 20 minutes. I’ve cooked artichokes, ribs, mixed dishes, you name it in my pressure cooker and then wonder why it took me so long to rediscover the pot. I used to have one and it must have gone out during a garage sale because I hadn’t really explored its possibilities. There are many on the market, some with the traditional whistling rocker top and then others, such as Fagor, the vents from the handle. My research convinced me that a 10-quart Fagor works for most of my meals. I just occasionally have to cut a cob of corn in half if it’s too long to fit in whole.
Hand Mixer
I used to depend upon my stand mixer to do all my mixing jobs. But because I store it in the pantry rather than on the kitchen counter, I really have to decide whether it’s worth pulling it out for the job. In many cases, it’s not and then a good hand mixer is great to have. Of course, if a recipe says beat for 10 minutes, I’m probably pulling out the stand mixer. To judge a good hand mixer, check out how the blades are inserted into the body of the appliance and how easily they come out. While you don’t want to be playing tug-of-war with your blades when it’s time to clean up, you also don’t want blades that after a number of uses won’t stay in. Look for one that feels good in your hand and isn’t too heavy.
Stand Mixer
As I was saying earlier, there are times that you don’t want to be holding an hand mixer for a long period of time. That’s where a good stand mixer comes in. And, as with the other appliances, motor size is crucial. You want to buy as big a motor as you can afford. While you don’t want to be sweating to get the job done, you also don’t want your appliance to be maxing out on the capability. Push them too hard and you can kill them. So, best to start with the best you can buy for years of successful cooking. Stand mixers are so varied that it really comes to your personal choice. If you get one with a hefty motor, it’s nice to get an appliance that you can attach other accessories to besides the beaters (e.g. meat grinder, juicer, etc.) (I just couldn’t resist showing the red stand mixer. I don’t own one but might go wild the next purchase!)
There used to be a product years ago (maybe someone out there can help with the name) where the motor for the appliances was built into the counter. You then attached a particular gadget depending upon what you needed. But you weren’t paying for a separate motor for each of the gadgets. I’m sorry we haven’t gone back to that design since it is so much more efficient and smart. The motor is one of the more expensive parts of a small appliance. Why keep buying motor after motor instead of having just one big one that all the appliances can attach to?
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Tags: blender, Cuisinart, Fagor, hand mixer, KitchenAid, pressure cooker, Vitamix
Financial times are tight, but we still have to eat. There are ways that you can keep your grocery bill in line. Try some of the following:
- Buy in bulk as long as you can get it eaten before it goes bad. For example, why buy potatoes one at a time when you can buy them in a bag for a whole lot less per pound?
- When buying in bulk, weigh the bag. Sometimes one bag may weigh more than another. Might as well get the better end of the deal.
- Buying grated cheese is definitely convenient but compare the price of the pre-grated to that of a block of cheese. The money you save buying the block is worth it when you realize you can pop that block of cheese into your food processor and have grated cheese for a whole lot less.
- Grocery stores are better suited for buying food rather than sundries or light bulbs or cooking utensils. Besides, you never get as much variety of these things in a grocery store as you do in the appropriate store such as a drugstore or hardware store.
- The more pre-prepared the food, the more you’ll pay. The reason you’re buying pre-prepared food is for convenience, such as buying parboiled rice or boil-in-the-bag rice. You could make the rice just as quickly using a pressure cooker. Brown rice normally takes 45 minutes or more to cook. In a pressure cooker, it will take you half the time.
If you have other money-saving ideas, please share them here.
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Tags: money-saving tips
Last time I wrote about Eye Hunger. Today, I’m going to be discussing Nose Hunger, adding one more petal to our “Types of Hunger” Flower.
Don’t deny it! If you smell someone barbecuing or you pass a bakery and a waft of cooking cookie dough comes your way, all of a sudden you feel hungry. You could have just finished eating a big meal and you’re still going to feel that tug of following the smell. If I’ve cooked a very nice meal, say braised beef, it doesn’t matter how good it tastes, the smell of something barbecuing will always make me feel like what I’m having is second best.
Talk about our primitive instincts at work. Our ancestors really had to trust their olfactory nerves (those in the nose) to locate food, but also to protect them from that which was harmful because it was spoiled. Even with that, humans aren’t the best at the smelling job even though we can smell up to ten thousand different scents. That pales in comparison to the bear’s sense of smell. Even though its brain is a third the size of ours, the part devoted to the job is five times larger than ours. Their noses are bigger and the inside of their nostrils have folds that give even more surface for sniffing.
To truly enjoy your food, you’d better not have a cold. That’s because taste is really made up not only of the information that is received by your taste buds in your mouth (tongue and cheeks), but also the odors or smells picked up by nose. One curious fact is that flavor, while coming from the combination of taste and smell, doesn’t happen on the inhalation phase as you would think. You’re actually sensing flavor in the exhalation phase.
Interestingly, while our tastes are limited to sweet, sour, bitter, salty, and savory (also referred to as umami), our nose has no limitations. With that thought, think about how a food’s flavor can be altered just by altering the smell. I suppose that’s why there are so many flavorings created by flavorists. But also think about what you’re missing when you don’t eat slowly enough for your nose to pick up the scents to recognize flavors and send the information to your brain. Because, you see, much of what you’re eating is based on the collating in the brain of the information sent to it from the taste buds and the nose.
Satisfying Nose Hunger
Just as when you eat something that doesn’t really satisfy your taste buds, when you can’t smell your food, you’re missing out on the pleasure aspect of the food. If you’re not enjoying what you’re eat, what’s the point? You can get your nutrition in good tasting food just as well as you can with that which you find offensive (e.g., limburger cheese). But give yourself the opportunity to really experience your food by eating more slowly to make those calories count.
Homework Assignment
At dinner tonight (and preferably on your own rather than with company), place your dinner in front of you. Bring the plate up to your nose and inhale deeply. As you do, try to detect as many components of the smells as you can. Does it smell sweet? Acidic? Spicy? Can you actually smell the different ingredients?
Now, put the plate back down on the table and take a bite. As you chew, is the scent stronger as you inhale or exhale? Can you taste the different components in the dish?
When you’re done eating, sit a moment and think about what smells you experienced. Can you still taste the food in your mouth? In your mind? Has your nose become satiated so that you really don’t want to eat any more? You see, your nose is very much involved in how much you eat. It’s very possible that you tend to eat far more than your nose hunger demands.
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Tags: flavors, hungry, nose hunger, scents, tastes
Right now I’m eating caramel corn from a bag I bought at the fair the other day. It was just sitting on my desk begging to be eaten. Am I actually hungry? No. But my eyes are. Unfortunately, we often eat for other reasons than pure hunger. Check out my “Hungry Flower”, each petal representing a different kind of hunger. Each can get us into trouble.
Because this is such a big topic, rather than posting it all here in this one posting, this is going to be a series. Each post will add one more petal to our flower until it is complete.
Eye Hunger
Admit it. You know you’ve been guilty of eye hunger. Who hasn’t? That visual stimulus triggers us to eat something, just as the caramel corn did me. Have you ever walked by a candy store and those chocolate truffles are crying out to you, saying “come in and check us out”? Eye hunger also gets us to eat more than we should, as in “his eyes are bigger than his stomach.” I wonder if we’d have a problem with “clean the plate syndrome” if we had to eat our meals blindfolded. You’d then have to use other cues besides what you saw to determine if you had had enough to eat.
How many of you have gone out for dinner and said, “I’m stuffed. I can’t eat another bite.”? Yet, let the waiter bring around the dessert cart, and all of a sudden, you’ve found some space for that raspberry tarte or creme brulee. Or think about when you sat down to your meal and perused the menu. As you read the description of the dish, your mind’s eye was picturing what it would look like. Many times I’ve been disappointed when the dish arrived and it didn’t look anything like I had expected. Maybe that’s why I enjoy eating at Japanese restaurants where they have those plastic models of what to expect. Or I’m grateful when I’m being shown to my table that people around me have already been served their meals so I can get an idea of what the food might look like. I’m not ashamed to say that I have, on occasion, asked a diner what he or she is having because it looked so good.
Even the size of your plate or bowl will influence how much you eat. The bigger the dinner dish, the more we’ll naturally put on it. Many of us have an idea of how much space on a plate should be occupied with food. No matter what size the dish, only so much space will be left blank. Inevitably, the larger the dish the more you’re going to eat.
I always recommend to my clients that they leave space between the different foods on their plate. Once the foods are touching, people feel they can pile it higher and wider. Watch children and you’ll often see them get upset if one food is touching the other. That’s why a picnic plate that is divided works really well for kids and may do the same for you.
The Positive Side of Eye Hunger
On the positive side of eye hunger is actually using your eyes to enjoy what it is that you eat. That’s why I always say that presentation matters. When you slop food on your plate and your eyes have to experience that, you’ve already set your mind up to a “who cares” kind of dinner and so it will be eaten with the same attitude. Instead of enjoying each bite, it’s just a matter of getting it eaten.
Why do you think people are so fascinated by all those television food programs that make it a point to present it beautifully as if it were a sculpture? When food is presented like this, you’ll respect it that much more, probably slowing down the speed in which you eat, savoring the experience.
Your Homework Assignment
Here’s a little homework assignment for you. Wander around the internet or pick up a food magazine and check out the food pictures. Let your eyes savor the food in a non-caloric experience. Then ask yourself, did it get me hungry? If the food had actually been there, would you have eaten it? If so, you now know the feeling of eye hunger and the trouble it can get you into.
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Tags: eye hunger, hungry
