More Stress Fighting Foods

Are you sensing a theme? I rarely am able to watch daytime television, but I found myself in front of the set yesterday watching some of Martha Stewart's daytime show. The topic caught my attention: Good Mood foods. I thought I would share what they had to say as it ties nicely with my post from earlier this week.

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Good Mood Food

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Many people turn to food in times of stress, but don't realize the foods they eat could actually be adding to their high stress levels. Dr. Brent Ridge, vice president of healthy living at Martha Stewart Living Omnimedia has some tips for altering your diet to help ease anxiety.

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Diet Can Play a Huge Role in Causing Stress

Carbohydrate-rich foods and sweets such as doughnuts boost the release of serotonin in the body, helping the body to regulate anxiety and mood. But these foods also cause a quick rise and fall in blood-sugar levels, and when the sugar level falls, people often eat more of those foods to get another boost -- leading to the consumption of an enormous amount of calories.

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-Trans-fatty acids found in fast food reduce circulation and raise blood pressure, keeping the body in a constant state of stress.

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-Many people reach for caffeine when stressed, but caffeine boosts adrenaline production and only puts the body more on edge. When opting for caffeine, try green, black, or oolong tea, which give the caffeine boost but also contain amino acids such as L-theanine that help to ease tension.

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-Alcohol can make you feel good in the moment, but it will also disturb sleep patterns, ultimately producing more stress, both physiologically and psychologically.

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Foods to Help Soothe Stressed-Out Nerves

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Avocados, Baked Potatoes (with Skin), Bananas, Yellow-Fin Tuna

-Helpful nutrient: vitamin B6.

-Why it helps: Stress depletes B6, which helps produce serotonin.

-Best foods for B6: Fortified whole grain cereals, chick peas, salmon, lean beef, pork tenderloin, chicken breast, white potatoes with skin, oatmeal, bananas, pistachios, lentils, tomato paste, barley, rice (wild or brown), peppers, sweet potatoes, winter squash, broccoli, broccoli rabe, carrots, brussels sprouts, peanut butter, eggs, shrimp, tofu, apricots, watermelon, avocado, strawberries, whole grain bread.

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Clams, Fat-Free Milk, Fat-Free Yogurt, Salmon

-Helpful nutrient: vitamin B12.

-Why it helps: It helps form GABA, a calming neurotransmitter.

-Best foods for B12: shellfish, salmon, fortified whole-grain cereals, enriched or fortified soy milk, trout, tuna, lean beef, veggie burgers, cottage cheese, yogurt, milk, egg, cheese.

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Asparagus, Chickpeas, Lentils, Oatmeal

-Helpful nutrient: folate (folic acid).

-Why it helps: It helps make dopamine, a neurotransmitter associated with pleasure.

-Best foods for folate: Fortified whole-grain cereals, lentils, black-eyed peas, soybeans, oatmeal, turnip greens, spinach, mustard greens, green peas, artichokes, okra, beets, parsnips, broccoli, broccoli rabe, sunflower seeds, wheat germ, oranges and juice, brussels sprouts, papaya, seaweed, berries, cauliflower, corn, whole-grain bread, whole-wheat pasta.

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Almonds, Spinach, Sunflower Seeds, Tofu, Wild Rice

-Helpful nutrient: magnesium.

-Why it helps: Stress depletes magnesium, which stimulates the production of GABA and helps make dopamine.

-Best foods for magnesium: Pumpkin seeds, spinach, Swiss chard, amaranth, sunflower seeds, cashews, almonds, quinoa, tempeh, sweet potatoes, white potatoes, soybeans, millet, beans, artichoke hearts, peanuts, peanut butter, chickpeas, brown rice, whole-grain bread, sesame seed, wheat germ, flax seed.

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Broccoli, Orange Juice, Red and Green Peppers, Strawberries

-Helpful nutrient: vitamin C

-Why it helps: It boosts your immune system and fights brain-cell damage resulting from constant exposure to cortisol (a stress hormone).

-Best foods for vitamin C: guava, bell peppers, orange juice, hot chile peppers, oranges, grapefruit juice, strawberries, pineapple, kohlrabi, papaya, lemons, broccoli, kale, brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, red cabbage, mangos, grapefruit, white potatoes with skin, mustard greens, cherry tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, tomatoes, raspberries, blackberries, green tomatoes, cabbage, watermelon, tangerines, lemon juice, okra, lychees, summer squash, persimmons.

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First Published: September 2007

Beating Stress Through Diet

It seems that many people in my life have been having a high-stress month. I have to believe this is reaching outside my immediate circle. I subscribe to several e-newsletters, one from HealthCastle.com. I am just now catching up on old issues and just read an interesting article from the April newsletter I thought I would pass along. Take a deep breath, relax and enjoy!

Top Five Stress-Busting Foods
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Written by Gloria Tsang, RD and Christina NewberryPublished in April 2008
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These days, it seems like every time you turn around, someone's talking about stress. With busier and busier schedules, and more and more demands to deal with every day, people are more stressed out than ever. But did you know you can fight the effects of stress just by adding certain stress-busting foods to your diet?
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Top 5 Stress-Busting Foods
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Whole-grain pasta/popcorn: Many high-carb foods are already often thought of as "comfort" foods. But did you know that the whole grain versions of these old favorites also contain good carbs, which can boost serotonin (the "feel-good" brain chemical), to help reduce stress? Go for whole-grain pasta, whole-grain bread, brown or wild rice, or popcorn if you need a dose of comfort.
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Tea (black/green/white): A warm drink can help soothe frazzled nerves, especially on a cold day. Instead of sipping coffee, which is packed with agitating caffeine, opt for green, white, or black tea instead. They contain half as much caffeine as coffee, and are loaded with beneficial flavonoid compounds. Skip the cream and sugar to make your cup of relaxation calorie-free.
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Dark green vegetables: Just one more reason why your mother always told you to eat your broccoli - it contains high levels of B vitamins, a group of stress-relieving vitamins that can also calm anxiety and depression. Other dark green vegetables like kale, chard, collard greens, bok choy, asparagus, and green beans also fit into this category.
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Nuts and seeds: Nuts and seeds can take the edge off gnawing afternoon hunger that may itself be stressing you out. Plus, they contain high levels of B vitamins, and magnesium - another mineral also involved in serotonin production. Too many of these tasty snacks can add a lot of extra calories to your diet, though (for example, 15 cashews contain about 180 calories), so stick to not more than 1.5 oz of unsalted nuts or seeds per day
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Citrus fruits and berries: Fruits like oranges, grapefruit, kiwis, and strawberries are all excellent sources of Vitamin C - a potent stress-busting vitamin. Plus, the Vitamin C found in citrus fruits is involved in the production of collagen, which helps keep your skin firm and reduces wrinkling, to help you hide the effects of stress you've already lived through.
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The Bottom Line
You don't have to pop a pill or become a yoga master to reduce the amount of stress in your hectic life. Just add these stress-busting foods to your diet and you'll be well on the way to a calmer existence.

International Pickle Week (May 16 – 26, 2008)

International Pickle Week, yes that is right – worldwide fun for my fellow pickle lovers, begins on May 16 and actually runs 10 days (no not really a week, is it?!). Pickles have been deemed the world’s funniest vegetable. The pickle week ends on Memorial weekend to kick off the start of summer right!

International Pickle Week began in 1948 to celebrate those brined cucumber treats. The key to make pickles is starting with the right type of cucumber. The cucumbers we find in the market to add to our salads, long and sleek do not make the best pickles. Often time you can see the small ones called pickling cucumbers in the market, or most people who make their own pickles grow their own cucumbers. Traditionally pickles are made by curing cucumbers in a salt-water solution for four to six weeks. During this time, naturally occurring bacteria from the salt and the cucumbers themselves slowly change the bright green cucumbers to the dark olive skinned pickles and change the opaque interior translucent. Pickles can be fast packed which includes soaking them in a vinegar solution for much shorter time period.

Dill or kosher pickles are the most popular types of pickles. These are made by adding dill weed and lots of garlic to the brining process. Gherkins are small dill pickles.

Sweet pickles are the second most popular type of pickles. Sugar is added to the brine to give these their sweet flavor. Bread and butter pickles are a type of sweet pickle.

Cucumbers are not the only vegetable to be pickled. Other pickled favorites include peppers, cabbage (sauerkraut), beans, okra, root vegetables like turnips and beets, carrots, radishes, ginger, mangos, watermelon rind, hard-boiled eggs, various meats and let us not forget olives and capers.

I love adding pickles to a sandwich for both crunch and great flavor. They go well to with grilled items like burgers, hot dogs and grilled chicken breasts. I love adding relishes to my chicken and egg salads.

Although I have not tried it myself, I found a recipe for fried pickles. What could be better?

FRIED DILL PICKLES
Serves 4 – 6

3 to 4 large dill pickles, whole

1/2 cup all-purpose flour

1/4 cup beer

1 Tablespoon cayenne

1 Tablespoon paprika

1 Tablespoon black pepper

1 teaspoon salt

1 teaspoon garlic powde

r3 dashes hot pepper sauce

Vegetable oil for frying

Cut dill pickles into 1/4” thick slices.

Combine flour, beer, cayenne, paprika, pepper, salt, garlic powder and hot pepper sauce in a medium mixing bowl. Dip pickle slices into batter.

Heat oil to 375°F in a large, deep saucepan. Fry pickles until they float to the surface, about 4 minutes. Serve immediately. Possible dipping sauce include orange blossom sauce, a horseradish mayonnaise or buttermilk ranch.


Visit http://www.ilovepickles.com/ for recipes, puzzles and games, and other valuable information.

Happy Mother's Day

Sunday May 11 is Mother's Day. What better way to honor our mother's then by feeding her and thanking her for all the years of feeding us.


Make her breakfast
Whether it is breakfast in bed or a nice meal around the table, you can make pancakes or waffles, made-to-order omelets, scrambled eggs with bacon or sausage or whatever mom loves. An easy and filling option is baked oatmeal. You add your favorite dried fruits, fresh fruit like apples or strawberries or nuts to customize to mom’s tastes. It can be baked in a large pan or in individual ramekins for a fancy touch.


BAKED OATMEAL
Serves 6

3 cups quick-cooking oatmeal
1/2 cup brown sugar
2 eggs, lightly beaten
2 cups milk
2 teaspoons baking soda
1 teaspoon salt
dried fruits, nuts and fresh fruits
butter, for greasing pan(s)

Preheat oven to 375 degrees F.

Generously butter with bottom and sides of 9" x 13" baking dish or individual ramekins.

Mix all ingredients together. Pour ingredients into pan(s). If using individual ramekins, set each on top of a baking sheet to help clean up and spills.

Bake ramekins for 25 minutes, full pan for 45 minutes. Mixture should be bubbly and oatmeal cooked through.


This is great reheated later in the week, so I suggest making extra.


Make Mom a Picnic
Whether the sun is shining or not, why not treat mom to a picnic. You can spread out a blanket in a nearby park, under your favorite tree or in the living room. Mom will love an excuse to use her picnic basket or other basket she has. Pack fried chicken (homemade or purchased), make tea sandwiches with crusts removed, or visit mom's favorite sandwich shop to fill the basket. Also, make some fresh-squeezed lemonade, brownies and don't forget to pack plenty of napkins, utensils and any of your favorite condiments (including salt and pepper).


A 5-Star Dinner
A great dinner does not have to include reservations to her favorite restaurant. Why not try to recreate her favorite meal at home. Whether it is a great local restaurant which may have a cookbook of their best sellers, or a chain restaurant with many copy cat recipes available online, you can create a meal that mom will love.


If your mom is anything like mine, I'm sure she will care less about what you make, then the fact that you took the time to make mom a meal and spend some good one-on-one time with her. Thank you moms everywhere for all of your love, your guidance and being there whenever we need you. We love you!

Dining out for Life

Dining out for life is an annual fundraising event in April where restaurants contribute a night's profit to AIDS charities in their own cities. Over 2,800 restaurants participate nationwide. Visit the website to see which restaurants participate in your state (click on the title of this post for a direct link).

I was a bit disappointed to see that only one Michigan city was participating, but we do have one! Ten Grand Rapids restaurants are participating on Thursday, April 28 with some participating for breakfast, lunch and dinner. San Chez Bistro, a Spanish Tapas restaurant, one of my favorites in downtown Grand Rapids is including in the list so I am considering road tripping it for a great cause.

April 4

Today in 1932, Vitamin C is first isolated by C.G. King at the University of Pittsburgh. Can you imagine 76 years ago, no one would tell you to drink a glass of orange juice when you had a cold?

Vitamin C is responsible for repairing our body tissue. It helps our bodies absorb iron as well as create Vitamin E.

Humans are the only mammals who do not produce Vitamin C on their own and therefore we have to get it from our diet alone. Foods high in Vitamin C are citrus fruits, like oranges, lemons and limes; other fruits like cantaloupe, kiwi, papaya and mango; carrots; dark greens such as broccoli, collard greens, kale; strawberries; sweet potatoes; sweet red peppers; and tomatoes.

So ward off scurvy and enjoy a fruit salad with melon, kiwi and mango or add some carrots, sweet red peppers and tomatoes to your salad.

Dying Easter Eggs

Dying eggs is a tradition that has been around for centuries. While you can go out and buy the packages made for dying your hard boiled eggs, you can also find many items already in your kitchen to dye your eggs. Before the invention of the convenient box of PAAS Egg Dye, people used vegetables, fruits, edible flowers, barks and roots to dye eggs. Going back to basics is enjoyable from time-to-time and here is how to do it:

During the dying process, you actually hard boil your eggs at the same time. So you will be dirtying a few more dishes this way, but inventing colors is a lot of the fun.

In the same manner that you normally hard boil eggs, you want to make sure your eggs are in a single layer of a saucepan. Then you cover the eggs with about a 1/2” of water. You may only want to add 3 or 4 eggs into each pan of water so you can create several different colors of eggs.

For blue eggs, add 1 teaspoon white vinegar and shredded red cabbage or 1 teaspoon white vinegar and 1 cup of fresh blueberries.

For green eggs, add 1 teaspoon white vinegar and 1 cup of fresh spinach leaves.

For yellow eggs, add 1 teaspoon white vinegar and 2 Tablespoons turmeric.

For brown eggs, add 1 teaspoon white vinegar and 2 -3 Tablespoons of ground coffee or add several teas bags. Or try adding the outer layers of an onion (no vinegar necessary).

For red eggs, try adding fresh or frozen cranberries or cherries with 1 teaspoon of white vinegar. Or instead add some fresh beets.

Look around the kitchen and see what other items you can use. Once you have your pot ready, turn on the heat and boil for a minimum of 8 minutes. The longer you steep your eggs, the brighter the color. However, the eggs will not be edible if you boil them for much longer than 10 – 15 minutes.

Have fun, enjoy yourself and get your hands dirty!

Happy Pi Day

Pi, Greek letter (∏), is the symbol for the ratio of the circumference of a circle to its diameter. Pi = 3.1415926535... Pi Day is celebrated by math enthusiasts around the world on March 14th. http://www.piday.org/

According to the National Pie Council, ancient Egyptians show the first evidence of pie making and eating. The first pies were made with reeds to hold the fillings, but the reeds were not consumed. Meat pies were the first pies eaten and dessert pies were not seen until later.

So enjoy a slice of pie today. Share a pie with a friend - either homemade or store bought. Enjoy it with a scoop of vanilla ice cream or a drizzle of caramel or chocolate sauce.

March is National Nutrition Month

March is National Nutrition Month and quite fittingly I just finished a three week course on Nutrition. The course was very basic and laid out the fundamentals of nutrition. Some highlights:

Carbs are not bad. Recently there have been several diets that have led us to believe that foods high in carbohydrates are bad for us. I would agree that we as a society eat too many processed carbohydrates. Carbs also include fruits, vegetables and whole grains - all great for us. And we all know we need to eat more of those.

The Food Pyramid. The newer version of the food pyramid, although more complex, is a good model for structuring our eating guidelines. The website www.mypyramid.gov is a great resource for creating meal plans, tips and recipes. I also learned about the Dash Eating Plan in my classes. I had not previously heard about it and have not had time to look into it, but for more information visit www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf . It is a low sodium diet designed for those with high blood pressure, but everyone can apply its principles and guidelines.

Read the labels. Eating well really starts with reading the labels. Look past the nutriton fact sheets and read the ingredient list. Avoid items with hydrogenated oil, partially hydrogenated oil and high fructose corn syrup. Other pitfalls are high sugar, high sodium and other highly processed items. Try to look for ingredients lists that are whole foods. For a good resource for reading the label, visit http://www.cfsan.fda.gov/~dms/foodlab.html.

Drink lots of water. A good rule of thumb is half your body weight in ounces each day. Many foods contain water (like fruit and broths) so you don't necessarily need to drink it all in water. Did you know that if you normally drink one regular soft drink each day and cut them from your diet, you could lose 14 lbs / year?

I think we all know what we are supposed to do, or at a minimum a few things we could be doing differently. The key is persistence. Start small and make changes when you can. If we do well most of the time, we can still splurge on the good stuff.

Visit http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_350_ENU_HTML.htm for some great links with additional information.

More Packaging

My intent of this blog is and will be to be informative. But today I need to rant, just a bit. I am amazed on how manufacturer’s think that we want (and probably our society does) everything with too much packaging. In the last few days, I have seen advertisements for single serving frozen vegetables and single serving cookies. Really?

We are such a disposable society. Everything is over-packaged, single servings packaged into outer packaging. Things inside bags, housed in boxes, wrapped in bags, sealed in cellophane! I just ask that you think about how much packaging your purchases contain when you buy them. Our purchases determine what manufacturer’s produce. All of this packaging ends up in landfills. Think about which materials are used, can you recycle the plastic container? I have seen many products made with plastics made from corn or soy instead of traditional petroleum-based plastics.

Sorry for stepping on the soapbox. Thanks for listening and please make a conscious decision at your next visit to the market.

The Oscars

This Sunday is the presentation of the 80th Academy Awards. If you love everything Hollywood, it is a great time to invite friends over for an Oscar night party. You can glam it up or keep things low key. Here are some easy tips for either.

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And who are you wearing tonight? Depending on your style, you could ask your guests to glam it up and wear those great dresses and suits we all have in our closets that we are waiting for an excuse to wear. Or you could have your guests dress the part of their favorite nominee. Have fun with it or just come as you are.
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Give your place the red carpet treatment. Go to the fabric store and buy a couple of yards of red fabric or buy a few dozen red rose petals and give your front entrance the red carpet treatment. If you have a strobe light, adding it to the front yard would emulate paparazzi snapping your guests’ photos. Or you could ask a friend to snap photos of your guests as they arrive and either print the photos at home that night or send them photos later as a keepsake of the evening. Some photo finishers are able to print text on the photos so you could add the event name and date.
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Eat like the stars. Depending on your budget and your time constraints, there are several options for food. If you prefer the casual route, offer typical theater foods like popcorn, nachos (of course using the cheese from the soup can), hot pretzels and bowls of your favorite candies (junior mints, juju fruits). Or for a more glamorous offering, make small bite-sized appetizers like shrimp wrapped in prosciutto, cucumber slices topped with salmon cream cheese or chive cream cheese, bake a frittata and cut into bite-sized squares, top scoop-style tortilla chips with your favorite chicken salad recipe or many of the restaurant-supply stores (like GFS Marketplace) offer a descent selection of frozen, heat-and-serve items. Using a star shaped cookie cutter, you cut items like cookies, bread slices or puff pastry for a base for appetizers and meats and cheeses to add some fun to your selections.

If you are feeling really creative you can create a menu based on the movies being nominated. Since I have not actually seen any of the movies that were nominated, I can not offer any scene specific ideas, but some ideas based on the period and location of the film include Austrian delights like Spaetzle, Goulash or beef, paprika stew and wiener schnitzel or breaded and fried veal cutlet (Sweeney Todd); Southwestern US dishes like Chicken in Salsa Verde or green salsa made with tomatillos, cheese enchiladas, guacamole (In the Valley of Elah); or make several international dishes from Israel, Poland or Russia to honor the films nominated for Best Foreign Language Film. Do some research to find out some of the actor’s favorite culinary delights are and add those to your menu.

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Drink and be merry. Just as important as the food are the drinks. Whether you are offering alcoholic libations or not, do not forget to think about your beverage selections. An inexpensive sparkling wine or juice adds a glamorous touch for your guests. Creating a signature drink for the night, really makes it memorable. Whether it is a Tom Collins or fruited non-alcoholic punch, the in thing is to have a signature drink. For some drink recipe ideas visit http://www.eDrinkGuide.com or for a bombshell actress inspired drink visit http://www.bombshells.com/lounge/cocktails.php. Non-alcoholic creations are easy to make by substituting tonic water, club soda or ginger ale for many liquors.

Remember to relax and have fun and just enjoy yourself!

Do You Know What I Am?

Do you know what this little guy is? I had never seen it before or if I had I walked right by thinking it was an oddly shaped orange. But last week, while at the market with my sister, she introduced me to these. They are called minneola tangelos.

A minneola is a hybrid of a grapefruit and a tangerine (which are also called mandarin oranges). Their skin is a bit darker and redder than an orange.It tastes to me like a very mild grapefruit. Their skin is loose like a tangelo and very easy to peel. The pear shaped end is almost like a pull tab to remove the skin and with little- to no-seeds like make a great traveling snack.

A little research told me that this was introduced in 1931, much to my surprise as I thought it was a relatively new development. Like other citrus fruit, minneolas are high in fiber and vitamin C. Their sweet-sour flavor goes well with salads and adding their juice makes a great vinaigrette. In recipes, you could substitute them for lemons or grapefruits to give dishes a new dimension.

I would recommend trying these tasty little treats.

February is Heart Month

Besides being Black History month, National Bird Feeding month and Spunky Old Broad month (I swear I don’t make this stuff up), February is American Heart month. So I am dedicating this post to heart healthy foods.

According to WebMD, the top 25 heart healthy foods are (including some suggestions for each):

1. Salmon Omega-3 fatty acids. Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
2. Flaxseed (ground) Omega-3 fatty acids; fiber, phytoestrogens. Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
3. Oatmeal Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber. Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
4. Black or Kidney Beans B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber. Give soup or salad a nutrient boost -- stir in some beans.
5. Almonds Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
6. Walnuts Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.
7. Red wine Catechins and reservatrol (flavonoids). Toast your good health! A glass of red wine could improve "good" HDL cholesterol.
8. Tuna Omega-3 fatty acids; folate; niacin. Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" a light dressing -- in your office fridge.
9. 9. Tofu Niacin; folate; calcium; magnesium; potassium. Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.
10. 10. Brown rice B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
11. Soy milk Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens. Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
12. Blueberries Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber. Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!
13. Carrots Alpha-carotene (a carotenoid); fiber. Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
14. Spinach Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber. Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
15. Broccoli Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber. Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
16. Sweet potato Beta-carotene (a carotenoid); vitamins A, C, E; fiber. Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
17. Red bell peppers Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber. Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.
18. Asparagus Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber. Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.
19. Oranges Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber. Got orange juice? Check out the new nutrient-packed blends.
20. Tomatoes Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber. For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
21. Acorn squash Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber. Baked squash is comfort food on a chilly day. Serve with sauted spinach, pine nuts, raisins.
22. Cantaloupe Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber. A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
23. Papaya Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium. Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
24. Dark chocolate Reservatrol and cocoa phenols (flavonoids). A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
25. 25. Tea Catechins and flavonols (flavonoids). Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
    

Some more tips to incorporate these into your day:

• Substitute one cup of tea for one cup of coffee several times a week
• Eat a small handful of almonds as a mid-afternoon snack. You only need 1 ounce, which is roughly 20 – 25 almonds, and you will be surprised how filling these protein rich foods can be.
• Instead of mashed potatoes, try mashed sweet potatoes. I like them mashed plain, but you can add brown sugar or horseradish to them to give them a little added flavor. Because they are so moist, you do not need to add the cream and butter like with traditional potatoes.
• Make a salad using spinach leaves instead of your standard lettuce leaves, or do a half and half blend if you don’t like spinach along. Add some fruits (orange segments, papaya chunks, blueberries), some halved baby carrots or red pepper strips, sprinkle with some almonds or walnuts and if you are feeling especially heart-healthy, top it off with a piece of grilled salmon or tuna. Voila you have a great lunch or dinner.

2008 Trends

What hot food trends can we expect to see in 2008? I have done a little bit of research and found these trends.


NOT SO BAD
Those high fat foods that we have always thought of as bad will show us that they are natural and that is better. Foods like butter and Hellman’s mayonnaise will market that they are made from only natural ingredients. Other foods with uncertain nutritional content, like white bread, will show its health benefits as well. These campaigns will really push consumers to become more educated about the food they eat and not believe everything you hear.

WHOLE GRAINS, OMEGA-3s, PROBIOTICS, OH MY
We will see even more products listing their health benefits, lower calorie content or lower fat content. However, we can not take the jazzy front of the box at face value. It is still very important to read the nutritional content label and decide for yourself if it is a wise purchase.

FOOD SAFETY
We will see the rise in concern with lead-free products in other industries creep into people’s overall concern for safety. Among this food packaging facilities will flaunt their high safety standards.

LOCAL
Organic is so last year - LOL This year the new buzz word is local. Consumers are looking at the bigger picture and eating organic produce from other countries has a large impact on the environment than eating locally grown produce. More restaurants will advertise that they are part of this natural foods movement. The New Oxford Dictionary Word of the Year for 2007 was locavore and the trend will continue into 2008.

“A locavore is someone who eats food grown or produced locally or within a certain radius such as 50, 100, or 150 miles. The locavore movement encourages consumers to buy from farmers’ markets or even to produce their own food, with the argument that fresh, local products are more nutritious and taste better. Local grown food is an environmentally friendly means of obtaining food, since supermarkets that import their food use more fossil fuels and non-renewable resources.” (http://en.wikipedia.org)


MARKETS GET A MAKEOVER
We will see grocery stores move away from the box store feel and become more attractive to its consumers. We are already seeing that around here. They will loose they traditional aisle layout for more of an open-market feel, they will add specialty food bars, soft lighting and hardwood floors.

MODIFIED-CASUAL DINING
A restaurant trend we will see is restaurants moving from the large-chain casual dining experience to a modified version. These eateries will be housed in strip malls instead of as stand alone buildings and will have modified, scaled-down menus to offer fast, inexpensive options for its consumers.


OTHER TRENDS
Food & Wine magazine predicts:
* Old-fashioned candy
* Wild American shrimp
* Muesli will become more popular than granola
* Chef-run noodle bars
* Barrel-aged beers
* Chardonnay from Oregon
* Haute frozen food

Mintel International Group (Chicago-based market research firm) predicts:
* Functional waters (those with added nutrients)
* Virtually anything fair trade
* Ancient grains, such as amaranth, quinoa and teff
* Easy-to-understand nutritional labels

Baum & Whiteman Co. (restaurant consultants) predicts:
* More restaurants will accept takeout orders via text messaging
* Restaurants with ultraspecialized menus (such as breakfast cereal or grilled cheeses)
* Cocktails enhanced with functional foods
* Offal (entrails and internal organs of butchered animals)
* Korean food

HAPPY NEW YEAR!

Happy New Year! I hope 2008 has been treating you well so far. For my Michigan readers, I hope you are staying warm and dry with all the snow we have received in the last 2 days.

The new year brings resolutions – many include losing weight and eating healthier. Last year I posted some tips for eating healthier and making and keeping resolutions (http://prestochef.blogspot.com/2007/01/happy-new-year.html).

I thought I would start this year on a different note. Did you know that 2008 is The International Year of the Potato?!?! For those that know me, they know that the Munger Potato Festival is an integral part of my life, and that I never miss it. And who does not love potatoes?! So when I heard that this was the Year of the Potato, I was ecstatic.

At a conference held by the United Nations in 2005, a proposal was approved to bring recognition to world hunger problems. With the potato being an easily grown, fairly nutritious and already being grown in most countries, it made a good choice as the crop to promote. The hopes are to alleviate poverty and malnutrition, provide food and security and increase growth in developing nations. http://www.potato2008.org/

Some interesting potato facts:

• In 2005, for the first time ever, more potatoes were grown in developing countries than developed countries – 318 million tonnes total (1 tonne or metric ton = 1,000 kilograms).


• China and India grow about one-third of the total global potato production.


• Europeans (including former Soviet countries) consume the largest amount of potatoes.


• The United States ranks fourth global for potato production. Americans eat about 120 pounds of potatoes annually.
  

Potatoes are native to South America and have been around for at least 8,000 years. The Spanish introduced them to Europe in the 16th Century. Today there are 7,500 varieties of potatoes worldwide.

Potatoes are a good source of complex carbohydrates (what our body produces energy from) and fiber. We can get half of our daily intake of Vitamin C from eating potatoes with their skins. Potatoes are also a better source of potassium than bananas (417 mg versus 358 mg).

Potatoes are extremely versatile – they can be boiled, baked, roasted, mashed, fried, stuffed, broiled, sautéed or steamed.

Some interesting potato recipes from www.idahopotato.com:

Cannelloni of Potato and Wild Mushrooms
http://www.idahopotato.com/recipe_search_detail.php?id=433#

Roasted Rosemary Garlic Potatoes
http://www.idahopotato.com/recipe_search_detail.php?id=254

Lime Basil Idaho Potato Tabbouleh
http://www.idahopotato.com/recipe_search_detail.php?id=292

Sage

From the overwhelming response I have received on the quiz, I know you want to hear more about sage. :-)

I believe sage is an herb that is under utilized in the kitchen. Often we see if once a year, in the Thanksgiving stuffing or perhaps we see it again during a holiday feast in December but many do not regularly use this herb in our kitchens. Sage has a strong, spicy flavor which can be bitter that some people do not enjoy. The flavor varies depending on the variety so experimentation might help you find a variety of sage you truly enjoy. Fresh sage has a wonder lemon zest flavor that you lose in the dried version. With your taste buds changing about every 7 years, it might be time to give sage another try.

Sage is an ancient herb that originated in the Mediterranean region. It has long been grown for its medicinal purposes before it was used as a culinary herb. In ancient Rome, it was especially used to aid in digestion of the fatty meat diet that was mainstay. The French grew sage for teas and the Chinese, so enamored with the French sage teas, traded four pounds of Chinese tea to one pound of the French tea.

Because sage is used to aid digestion of fatty meats, you often see it paired with sausage and goose. Infusions can be used to treat depression and nervous anxiety. They can also be used to help aid circulation and with menopausal problems. Since it is antiseptic, it can be used to gargle to help aid laryngitis and tonsillitis.

Dried sage comes in whole leaf, rubbed or ground. If you have dried sage in your cabinet that is 6 months old, you should throw it out. Sage, as will all dried herbs, lose their flavor as they age so you are doing little more than adding color to your dish when you use dated dried herbs. Fresh sage can be kept in the refrigerator for several days to a week. Once brown spots or dry edges appear on the leaves, you need to discard it.

Washed and dried fresh sage can be frozen and will keep for one year in the freezer. Add, loosely packed to resealable freezer bags or you can add to olive oil and keep refrigerated for up to 2 month.

Sage is a hardy herb and should be used in the beginning of cooking to develop its full flavor. Besides fatty meats, it also compliments cheese, chicken, eggplant, gnocchi, potatoes and tomatoes. Other herbs that compliment sage are garlic, onions, oregano, thyme and rosemary.

Try adding sage to your next grilled cheese or a vegetable dish. You can add sage leaves and stems to the grill to infuse your grilled meat dishes. But remember sage can easily overpower a dish, so use sparingly.

Sage Recipes
http://homecooking.about.com/library/archive/blsage.htm

http://allrecipes.com/Recipes/Herbs-and-Spices/Herbs/Sage/Main.aspx

http://search.foodnetwork.com/food/recipe/sage/search.do?searchString=sage&site=food&gosearch=&searchType=Recipe

What Am I?

I found this interesting and I did not get it right on my first guess. Can you do better?

This herb is a perennial shrub about 2 feet high, it is a member of the mint family and has over 500 varieties. Its flowers are fragrant, usually purple or blue, sometimes white, red or pink. They are rich in nectar, and it's honey is in great demand in Europe because of its spicy flavor. Some varieties, have broad leaves; others have foliage variegated with red, yellow, or white.

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For most of its long history it has been a healing herb (supposedly curing everything from snake bites, eye problems, infection, epilepsy, intoxication, memory loss, worms and intestinal problems) or prescribed as an aphrodisiac.The dried leaves are employed by food manufacturers in seasoning meats, baked goods, and beverages. They are also used to flavor vermouth and various bitters. For years it has been used in the preserving of foods. Now it is known that it contains powerful anti-oxidants which slow spoilage. It is also antibacterial in nature, it is effective in treating sore throats and is even effective as an antiperspirant.

What am I? Click on the comments to see the answer.

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Taken from http://foodreference.com/ weekly culinary quiz

Panko-Crusted Pork Chops with a Wasabi-Ginger Sauce

Let me start this post by saying when I posted Post-Holiday Quick Meals several weeks ago, it never occurred to me to remind readers of the link I have on the right side for The Pantry Chef. This is a great resource where you can find recipes by checking off what type of pantry items you have on hand.

The reason I mention this link is that last night, when I was trying to decide what to do with the pork chops I had on hand, I used this site to find an idea for dinner. Unfortunately when you have a well stocked pantry, it provided me recipes for bean soup and fettuccini alfredo, but nothing exciting for pork chops. However from this site, I found a recipe for Wasabi and Panko-Crusted Pork Chops (followed several links on the top right corner) that sounded very interesting and ended up tasting even better!

These chops are light and flaky with a panko crust. Panko [pronounced PAHN-koh] or Japanese for “bread crumbs” translates as pan the Japanese word for “bread” and ko meaning “child of”. They are coarser, more flake-like than traditional bread crumbs giving them more surface area thus making for a lighter, crispier coating. Usually white in color because the bread crusts have been removed, they can be occasionally found in a darker, tanner color if the crusts were left on. I now use panko for my crab and salmon cakes. About 5 years ago, it was only available in Asian markets, but now I find it in the international aisle of all the larger markets. It usually comes in bags. If you do not have any available, you may substitute cracker crumbs or crushed melba toast.

Wasabi [pronounced WAH-sah-bee] is often called Japanese horseradish. Wasabi is a paste made from grating the root of an Asian plant. It is most often seen served with sushi. It has a sharp, pungent flavor much like horseradish. It is available in both a paste form and a powder form, again in the international aisle of most markets. If you do not have wasabi on hand, which I did not last night, you can combine horseradish and dry mustard to make a paste. It is great addition to mashed potatoes or added to sauces for a great, unexpected bite.

In about 35 minutes, dinner was ready. The menu consisted of Panko-Crusted Pork Chops with a Wasabi-Ginger Sauce, Sesame Orzo and Buttered Carrots. I started by gathering all of the spices and condiments I would need for this recipe: panko, sake, soy sauce, sesame oil, sesame seeds, cooking oil, sugar, dry mustard and orzo. From the refrigerator, I pulled out an egg, the pork chops, carrots, ginger, horseradish, green onions and chicken broth. When cooking, I like to make sure I have all the ingredients close at hand to speed up the process and I am not wasting time looking for ingredients later on. It does not help that I store many of my ingredients in the basement since my kitchen does not have adequate space.

I began by turning my oven to 200°F so it would be warm when the pork was finished. I then started a pot of water boiling for the orzo (rice-shaped pasta) and began peeling and chopping my carrots. I placed the carrots on the stove in a steamer basket so that I could turn on the heat when I was almost finished cooking so they were not overcooked. I added oil to a skillet set over medium heat and while the oil was heating I added an egg and panko to 2 separate, shallow dishes. I quickly whisked the egg and dipped each pork chop into first the egg, then the panko and added to the hot oil.

While the chops were browning, I added all of my liquid ingredients and horseradish and mustard to a small bowl setting it next to my skillet. I then peeled and grated the ginger and quickly sliced a few green onions. About the time I turned the pork chops, my water was boiling so I added a large pinch of salt and orzo to the water, then turned the heat on high for my steamed carrots. When the pork chops were nicely browned on each side and had reached an internal temperature of 155°F, I removed them from the pan and kept them warm in the oven. I added the ginger to the pan, stirring continuously and before it started to brown, I added my liquid mixture to the pan, stirring vigorously scraping the pieces that had stuck to the bottom. I drained the orzo and added a splash of sesame oil and a sprinkle of sesame seeds; drained the carrots and added a slab of butter; and removed the pork from the oven, spooned the sauce on top and sprinkled with green onions. Presto! dinner was ready.

I modified the original recipe slightly and this is my creation:

PANKO-CRUSTED PORK CHOPS WITH A WASABI-GINGER SAUCE
Serves 4

1 Tablespoon canola oil
1 cup panko

1 large egg white

4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)

1/8 teaspoon salt

1-1/2 Tablespoons freshly grated ginger
2/3 cup chicken broth

1/4 cup sake or dry sherry

1/4 cup low-sodium soy sauce

2 teaspoons sugar

2 teaspoons wasabi paste

1/3 cup thinly sliced green onions

Preheat oven to 200°F.

Heat oil over medium heat in a large skillet. Add egg white to a shallow dish and beat until frothy. Add panko to another dish. Dip pork in egg white; dredge in panko. Place chops in skillet in a single layer, making sure to not over crowd. Make in two batches if need be.

While the pork is cooking, add the broth, sake, soy sauce, sugar and wasabi to a small bowl, keeping near the stovetop.

Cook pork chops for 4 to 6 minutes per side or until golden brown, adding more oil to pan if it becomes dry and chops begin to stick. Once they reach an internal temperature of 155°F, remove the pork to a oven-safe dish, sprinkle with salt and keep warm in the oven.

Add ginger to pan, stirring constantly. Before the ginger begins to brown, add the broth-wasabi mixture to the pan, scraping pan to loosen browned bits. Continue stirring and cooking until the sauce has slightly thickened and all the bits are free from the bottom of the pan.

Serve each pork chop with several generous spoonfuls of sauce and a sprinkling of green onions.
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Adapted from Melanie Barnard, Cooking Light, MARCH 2006

Gift Ideas - Books

I thought I would pass along a list of book idea from Lynne Rossetto Kasper of NPR's Splendid Table (www.splendidtable.org). I have not read or flipped through any of these books.

THOUGHTS FROM LYNNE

With gift buying season upon us, I thought I'd share a few of my picks from this year's crop of new cookbooks. Any of these would please the cook and food lover on your list.

For the Beginning Cook:

Cooking: 600 Recipes, 1500 Photographs, One Kitchen Education by James Peterson (Ten Speed Press, 2007).

For the Baker:

Lost Desserts: Delicious Indulgences of the Past: Recipes from Legendary Restaurants and Famous Chefs by Gail Monaghan (Rizzoli, 2007).

Dolce Italiano: Desserts from the Babbo Kitchen by Gina DePalma (W. W. Norton, 2007).

Great Coffee Cakes, Sticky Buns, Muffins & More: 200 Anytime Treats and Special Sweets for Morning to Midnight by Carole Walter (Clarkson Potter/Publishers, 2007).

For the Vegetarian:

Vegetable Harvest: Vegetables at the Center of the Plate by Patricia Wells (William Morrow, an imprint of HarperCollinsPublishers, 2007).

Mediterranean Harvest: Vegetarian Recipes from the World's Healthiest Cuisine by Martha Rose Shulman (Rodale, 2007).

For the Vegan:

Veganomicon: The Ultimate Vegan Cookbook by Isa Chandra Moskowitz & Terry Hope Romero (Marlowe & Company, 2007).

For the Francophile:

Chez Jacques: Traditions and Rituals of a Cook by Jacques Pepin (Harry N. Abrams, Inc., 2007).

For the Italophile:

Cucina Del Sole: A Celebration of Southern Italian Cooking by Nancy Harmon Jenkins (William Morrow, an imprint of HarperCollinsPublishers, 2007).

Books by Restaurant Chefs:

The Summer Shack Cookbook: The Complete Guide to Shore Food by Jasper White (W. W. Norton, 2007).

Bistro Laurent Tourondel: New American Bistro Cooking by Laurent Tourondel and Michele Scicolone (John Wiley & Sons, Inc., 2007).

Holiday Gift Ideas

Whether you love to cook or you know someone who does gifts from the kitchen are always great ideas. I am often asked what some of my favorite tools are or what items I would recommend. Here is a list of some of my favorite tools and items I find useful:

Silicone Spatula

I love my Chef'n Switchit. I was first introduced to these 100% silicone, heat resistant to 650°F, angled end that really work, spatulas at a personal chefs convention. Now I am hooked. I have used other heat-resistant spatulas, but find the handles are constantly breaking or warping. These ingenious items have a steel core so they do not bend, warp or break. I can safely leave these in a pot of soup or while simmering a sauce and do not have to worry about what will happen to the spatula. They come in several sizes and colors. I prefer the Dual Ended Long Spatula. They are available at many online stores and have seen them in Bed, Bath and Beyond stores and Linen n’ Things stores. ($8.95 - $9.95)

Microplane
A microplane grater is a fabulous tool and I use mine almost every time I am in the kitchen. I use it to grate ginger, nutmeg, hard cheese like Parmigiano-Reggiano, or to zest lemons, limes and oranges. These tools were originally designed for woodworkers, but have found their way into the kitchen as a very useful tool. (approximately $15.00)

Garlic Press
All garlic presses do the job, yes that is true. I am a fan of the Ikea Konics press. This device seems to cleanly press the garlic with minimal waste and cleans up very easily. I am very sure they are other presses that work equally well, but a good garlic press is a cook's best friend. ($4.99)

Vegetable Peeler
The Mega Ceramic Peeler from Williams-Sonoma is great work horse. This baby works really well on peeling stubborn squashes and is a whiz at peeling carrots, potatoes and fruit. (available internet only for $19.95)
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Reamer
Although you can easily get by without one, once you start using one you will wish you had one sooner. This is an easy and efficient way to get all the juice from your citrus fruit. ($4.99)

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Digital Thermometer or Oven and Roasting Thermometer
A digital read instant thermometer is essential when cooking meats. You can prick open your meat, but for safety purposes you should really check the internal temperature. A digital read gives you immediate and accurate temperatures.

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Or for an even easier read, an oven friendly model allows you to insert the probe into the meat in the oven or stovetop, set an alarm and you are notified when your meat hits the desired temperature. It takes the guess work out of cooking and most have multiple settings for different meats (chicken vs beef) and desired doneness (rare vs well done). (ranges $10 - $20 for instant read and $30 - $40 for oven probe)
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Vacuum Wine Saver / Preserver
This gadget removes the air from an opened bottle of wine to preserve the contents for up to 2 weeks. Vacu Vin is a popular brand. A few pumps and you have saved the bottle when you have a few glasses left. Depending on how much wine your wine lover consumes, you may want to invest in some extra stoppers. The pump usually comes with one or two stoppers. However, I often have 2 to 3 open bottles (for cooking purposes of course) so I have invested in extra stoppers. Available at Linens n' Things and Bed, Bath and Beyond or local wine shops or markets with descent wine selections should carry. I know both Dusty's Cellar in Okemos and Goodrich's on Trowbridge in East Lansing carry them. (Pump around $15, with extra stoppers between $5 - $10 depending on how many stoppers in the pack)