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Tag: Nutrition

Eat to Beat Illness

Posted on by Kylee Harrison

Eat to Beat Illness

By Kristin Penner

Families gathering for the holidays and crowds gathering inside tend to spread illness this time of year.  Choosing foods to keep your immune system strong this time of year is important, so you are less likely to catch a cold or the flu or help you recover faster.

Eat a High-Quality Diet. This is likely to be the strongest weapon in your health arsenal this cold and flu season.

Drink plenty of liquids, especially water, to stay hydrated.

Foods high in antioxidants help keep the body strong against illness

Good sources are colorful plant foods, especially the following fruits, vegetables and whole grains: sorghum, berries, unsweetened cocoa powder, nuts, artichokes; pinto, red and black beans, dried fruits, lentils, plums, apples, red cabbage, cherries, pears, broccoli, asparagus, oats, sweet potatoes, beets and beet greens, avocados, oranges, peaches, popcorn, radishes, spinach, red onions, potatoes, grapefruit, red grapes and green tea.

Omega 3 fats help our immune systems. Fatty fish, walnuts, canola oil and flax seed meal are the best dietary sources of these fats.

Moderate amounts of high-quality protein (such as fish, lean poultry and meats, eggs, low-fat dairy products, and cooked dry beans) are healthful.

Mint is a natural source of menthol. A steaming cup of mint tea can temporarily help open clogged sinuses and soothe sore throats. Drinking it throughout the day may help offset the need for decongestants. Its cooling sensation may make you feel better if you’re running a fever, too.

Most herbs and spices are good sources of antioxidants,especially cloves, cinnamon, dried oregano, turmeric powder, cumin, dried parsley, dried basil, curry powder, ground ginger, black pepper, chili powder and paprika.

Garlic and ginger have anti-microbial and anti-viral properties that can help soothe your aches and sniffles and may even help you get well faster.

Befriend Friendly Bacteria. Probiotics are gut-friendly microbes that may strengthen the immune system by crowding out bad germs that make us sick. One study found that healthy adults who ate probiotic foods daily for three months shortened their bouts of the common cold by almost two days and had reduced severity of symptoms. Probiotic-rich foods include yogurt with live and active cultures, aged cheeses such as gouda and cheddar, and fermented foods such as sauerkraut, kimchi and kefir.

This time of year it is very important that we are eating to beat the illnesses that are making their rounds.

Flu- and Cold-Fighting SOUP

1 Tbls. canola cooking oil

1 clove garlic minced

¼ cup chopped red onion

½ cup chopped white potato

½ tsp. dried oregano leaves

½ cup chopped raw sweet potato

½ cup chopped broccoli florets

1 tsp. dried parsley leaves

1/8 tsp. crushed red pepper flakes

¼ tsp. black pepper OR cayenne pepper

1½ cups reduced-sodium chicken stock OR broth

1 cup chopped COOKED turkey OR chicken, w/o skin

  1. In a saucepan, heat oil over medium heat. Add onion

and garlic. Cook stirring often until onion is soft. (about

3 minutes) 2. Stir in remaining ingredients. Cover and

bring soup to a boil. 3. Reduce heat. Stirring occasionally,

boil soup gently until potatoes are tender, about 20

minutes. Serve hot. 4. Cover and refrigerate, or freeze

leftovers within two hours. (Makes two 1¼ cup servings)

 

Nutrition Facts/Serving: 260 calories, 10 g fat, 60 mg cholesterol,

420 mg sodium, 18 g carbs, 3 g fiber, 25 g protein.

Cold and Flu Season- NOT YOU!

  1. Get the Flu shot- Center for Disease control recommends everyone over the age of 6 months receive the flu shot.  The vaccination is the best way to reduce your chance of getting the flu.
  2. Participate in moderate physical activity- strive for 30 to 60 minutes a day.
  3. Sleep for 7 hours each night.
  4. Lather up well- Your best defense against the cold and flu bug is to wash your hands. Soap up long enough to sing your ABC’s twice.  If you can’t wash us an alcohol based sanitizer that contains at least 60% alcohol.
  5. Clean germ hot spots often
    1. Kitchen sponge- if you can run it through your dishwasher if not throw away every two weeks.
    2. Kitchen sink drain- harbors more than 500,000 bacteria per square inch. Twice a week, mix one tablespoon of chlorine bleach into 4 cups of water.  Use it to clean the sink and drain and then pour the rest of it down the drain to clean it.
    3. Launder hand towels and reusable grocery bags often in hot soapy water
    4. Wipe down things that are touched often even if its just you touching it.
    5. Money, vending machines, and ATM’s can give you more than your money’s worth of germs. Use hand sanitizer after handling them.
  6. Eat a High-Quality Diet. This is likely to be the strongest weapon on a health arsenal this cold and flu season.
  7. Drink plenty of liquids, especially water, to stay hydrated

Holiday Eating

Posted on by Kylee Harrison

Holiday Eating

By Kristin Penner

Have you ever wondered where all the extra pounds come from during the holidays?

With Holiday festivities comes lots of food and gatherings with family and friends.  Here are some interesting research findings on holiday eating.

Between the wine, mixed nuts, multiple helpings of turkey and sides, pie, cheese and alcohol, the festivities on Thanksgiving and Christmas day alone can add up to more than 7,000 calories per person.  Here are a few things that contribute to calories.

  • Each guest in attendance adds 35 calories to your own food intake. This can be from the food they bring to the social eating or drinking you do while visiting with them.
  • Do you enjoy holiday music? Those festive tunes can add 100 calories to your

food intake.

  • It’s game time! Eating during the game adds another 140 calories.

It all adds up so skipping meals prior to the big feast will

only make you eat more.

Want to try to ward off the pounds before they add up?  Try these tricks to minimize over-eating.

  • Slow down! Put your fork down between bites.
  • Nibble on holiday treats along with low-calorie foods like fruits and vegetables
  • Don’t feel obligated to eat every food. Save room for the special treats and avoid mundane foods.
  • Planning the menu? Fill half of the menu with low-calorie fruit and

vegetable dishes.

After eating, go take a walk! That will help burn off those extra bites.

Don’t set yourself up for failure by trying to lose weight over the holidays, be realistic.

Leftovers

  • Always remember food safety. Keep hot food hot and cold food cold.
  • Food left out over two hours should be discarded. This includes turkey

If you try your hardest and don’t succeed with these few tricks always remember there are New Year resolutions to help us, get that weight back off.

 

 

 

The Maillard Reaction

Posted on by Kylee Harrison

The Maillard Reaction

By Nancy Honig

The flavor and texture of vegetables can be influence by how they are cut and prepared. The difference between a whole baked sweet potato and baked slices of sweet potato can be very different. When more surface area is exposed to heat, this helps develop more natural sugars and caramel flavors. Cutting vegetables to roast or sauté, can take flavor to another level because of the Maillard reaction between the proteins, sugars and heat.

So what is the science behind this and why does it make food taste better? I will try to keep the explanation as simple as possible. Browning, or the Maillard reaction, creates flavor and changes the color of food. Maillard reactions generally only begin to occur above 285°F (140°C). Until the Maillard reaction occurs meat will have less flavor.

The Maillard reaction is a chemical reaction between an amino acid and a reducing sugar, usually requiring the addition of heat. Like caramelization, it is a form of non-enzymatic browning. This reaction is the basis of the flavoring industry, since the type of amino acid determines the resulting flavor. In the process, hundreds of different flavor compounds are created. These compounds in turn break down to form yet more new flavor compounds, and so on. Each type of food has a very distinctive set of flavor compounds that are formed during the Maillard reaction. It is these same compounds that flavor scientists have used over the years to create artificial flavors. It is interesting to note that The Maillard reaction is responsible for many colors and flavors in foodstuffs: caramel made from milk and sugar; the browning of bread into toast; the color of beer, chocolate, coffee, and maple syrup; the flavor of roast meat and the color of dried or condensed milk.

The Maillard reaction should not be confused with Caramelization which occurs with sugars. Caramelization is the oxidation of sugar, a process used extensively in cooking for the resulting nutty flavor and brown color. Caramelization is a type of non-enzymatic browning reaction. As the process occurs, volatile chemicals are released producing the characteristic caramel flavor. The reaction involves the removal of water (as steam) and the breakdown of the sugar. The caramelization reaction depends on the type of sugar. Sucrose and glucose caramelize around 160C (320F) and fructose caramelizes at 110C (230F).

Caramelization of sucrose starts with the melting of the sugar at high temperatures (see below) followed by foaming (boiling). Sucrose first decomposes into glucose and fructose. This is followed by a condensation step, in which the individual sugars lose water and react with each other. Hundreds of new aromatic compounds are formed having a range of complex flavors.

One of my favorite Food Networks Stars in known for say, “Brown food taste good”! It really does make a difference when you do things such as roasting your vegetables instead of boiling them or searing your meat before putting it in the oven or slow cooker to finish. Just remember that if carmelization is allowed to proceed to far the taste of the mixture will become less sweet as the original sugar is destroyed. Eventually the flavor will turn bitter.

Here is a simple recipe for fall vegetables the show how delicious a little browning can be!

Roasted Fall Vegetables

2 pounds (about 1 medium) butternut squash, peeled, seeded, and cut into 1 ½-inch pieces

2 pounds new red potatoes (12 to 14), well-scrubbed and quartered

1-pound medium red onions (about 2 to 3), peeled and quartered

1-pound carrots (6 to 8 medium), halved lengthwise, if thick, and cut into 1 ½-inch lengths

4 to 6 garlic cloves, peeled and smashed

3 tablespoons olive oil

Coarse salt and ground pepper

Preheat oven to 450 degrees. Divide vegetables and garlic between two shallow pans (such as baking sheets) and don’t overcrowd vegetables. This allows vegetables to brown rather than steam. You can line with parchment paper, if desired, for easy cleanup. Dividing evenly, toss with oil, 2 teaspoons coarse salt, and 1/4 teaspoon pepper.  Roast until vegetables are tender and beginning to brown, 40 to 50 minutes, tossing them and rotating sheets from top to bottom halfway through. Serve hot.

Let’s Have Breakfast!

Posted on by Kylee Harrison

Let’s Have Breakfast

By Alma Varela

We have all heard that breakfast is the most important meal of the day, but did you know it is the most commonly skipped meal of the day. Having breakfast is a great way to start the day off being healthy. Identifying why eating breakfast is important is easy, but making time for it can sometimes seem hard. It helps to plan quick healthful meals using MyPlate. So, why is breakfast important? Our bodies need fuel to work and function efficiently. When we do not eat breakfast we may experience being too hungry to concentrate, staying sleepy or tired, or getting a headache or stomachache. Breakfast provides the nutrition our bodies need to feel alert. The good news is that a breakfast does not have to be a big sit down meal. It can be a ready to go or carry nutrition dense breakfast. It would ideally have food from at least three food groups. In addition, breakfast does not have to be traditional bacon and eggs. It can be last night’s left overs. If you do not feel like eating right away as soon as you wake up that is ok. It may take an hour or two before you feel hungry. An example may be to have a glass of 100% fruit juice and later have a waffle and fruit. Here are some of my favorite breakfast items.

  • Bagel with cream cheese spread
  • Peanut butter with honey toast
  • Scrambled eggs with a side of avocado
  • Yogurt with fruit

I hope that this gives you a sense of why breakfast is important. It helps to remember that breakfast includes foods from at least three food groups from MyPlate, breakfast can be small, breakfast can be on the go, it does not have to be traditional, and it does not have to be eaten right away. However, it is important to have something to sustain energy levels and be able to function better throughout the day.

Herbs

Posted on by Kylee Harrison

Herbs

By Kristin Penner

Tired of eating the same bland meals over and over?  Well one way you can change it up is to start adding herbs into the meals you cook and also in your drinks.

What are herbs?  Soft-stemmed plants where the leaves, flowers, roots or seeds are used to flavor foods or beverages.

Herbs have been around for many years.  They were originally used in food less for their flavor, and more for their digestive and preservative properties.   The anti-bacterial properties were also important in preserving food before refrigeration came along.

It is now more common to use herbs for seasoning dishes and drinks than for health benefits.

When cooking with herbs start slowly.  Each herb has its own subtle and individual flavor.  Each herb’s flavor compliments a particular companion food.  When trying to decide what herbs to add to a dish here are some pairing recommendations

  • Beef- Sage, Thyme
  • Chicken- Oregano, rosemary, sage, thyme
  • Pork- oregano
  • Corn- parsley
  • Green beans- dill, oregano, thyme
  • Potatoes- Dill, parsley, sage
  • Sumer Squash- Rosemary, sage
  • Tomatoes- Basil, dill, oregano, parsley

Fresh vs. dried- both are great ways to add flavor to your meals.  Dried herbs tend to have a deeper, spicier flavor than fresh herbs. For that reason, you can add less dry herbs than you would fresh. It is better to start with small amounts and adjust so you don’t overpower your meal with flavor.  For best results when cooking add the less delicate herbs (such as dill seed, oregano, thyme) earlier in the cooking and more delicate herbs (such as basil, chive, mint) later or just before serving.

Herbs can be a fun, inexpensive way to add a new twist to your favorite recipes or experiment with your own creations.  Herbs do not have any calories, fat, or carbohydrates but are plentiful in healthful antioxidants and pigments.

Snack in Season

Posted on by Kylee Harrison

Snack in Season

By Alma Varela

Fruit is a healthy option for snacking. According to the USDA, we need at least a cup of fruit a day. Fruit contains essential nutrients like Vitamin C, which is important in helping the body repairs itself. Vitamin C also aids in the absorption of iron. Pineapples are in season in the month of May, so take advantage of this sweet fresh fruit and make pineapple leather for on the go snacks.

Pineapple Leather

Ingredients

  • 3 cups of chopped pineapple
  • 2 tablespoons honey

Directions

  1. Preheat oven to 200 degrees
  2. Blend ingredients in blender until smooth
  3. Line a 13 in. x 18 in. baking pan with parchment paper
  4. Pour mixture and spread evenly
  5. Bake for 3 – 4 hours
  6. Let cool completely and cut into strips
  7. Store in airtight container

 

Onions Which one is Right?

Posted on by Kylee Harrison

Onions Which one is Right?

By Nancy Honig

Did you know that the onion is part of the related to the lily and in my opinion is one of the most important vegetables out there! Onions are members of the allium family, a genus of pungent plants that also includes garlic, leeks, chives, ramps, and hundreds of other species. Even among onions there are many, many different types, each with its own special qualities. There are two main classifications of onions- green (also called scallions) and dry onions, which are simply mature onions with a juicy flash covered with dry, papery skin. Dry onions come in a variety of sizes, shapes, and flavors.

When you are at the grocery store and see the variety, it can be overwhelming. Here are some basics to help you understand which onions are best for which dishes.

Yellow onion – The typical onion most are familiar with is the yellow onion. It is the workhorse of kitchen. They can be used in savory dishes either raw or cooked, they hold up well in soups, stews, and sauces. The yellows hold up extremely well over that process of caramelizing because it is a long, slow heat.

Sweet onion – Among the sweet varieties the most common in our area is the Vidalia. These are large, pale-yellow onions that are exceedingly sweet and juicy. They are typically in season from May through July but can usually be found year-round. They are great for onion rings, roasting and grating. The Maui onion (from the island of Hawaii) are sweet mild and crisply moist. These sweet onions have a pale-yellow skin. The inside may look white, but they are yellow. If you’re looking for an onion that tastes amazing raw in salads, relishes or chopped as a garnish, go for sweet onions. They just have that mild onion flavor with a touch of sweetness that you can use in several things.

Red onion – These are best for eating raw and for pickling. They are excellent in salads, sandwiches, and guacamole. Red onions, specifically, can have a peppery, spicy flavor to them.” This variety is sweetest from March to September. Red onions pair well with equally strong-flavored greens such as kale or arugula. . Cut red onion can be soaked in cool water for a period, and the water can be drained off, resulting in less “bite” and pungency.

White Onions – White onions it the type of onion you’ll usually find in prepared salads (potato and macaroni salads, for instance) and traditionally in Mexican cuisine. White onions can be strong, but they tend to have less aftertaste.

Shallots – Shallots have a mild onion flavor. These bulb-shaped alliums taste like a garlic-onion hybrid. In French cooking, shallots are used in vinaigrettes and sauces, as well as on top of steak. When a recipe calls for a shallot and you don’t have one, you can likely substitute another type of onion for it.

Cutting onion is the one thing I hate about onions. I seem to be one who cries every time I cut them.  One of the things I discovered is that a dull knife smashes rather than slices, doing more damage to the onions’ cells and thereby releasing more of the tear-inducing compound. You can also try chilling your onions. It takes foresight, but chilling peeled, halved onions in the fridge or in a bowl of ice water for 30 minutes can lessen the chemical’s effect.

There are also lots of online tutorials for how to cut up onions if you struggle with the best way to slice or diced one. This is one of the beauties of YouTube is being able to watch something in real time and stop and start it.

When selecting your onions be sure and purchase firm onions that are free of blemishes. The papery orbs shouldn’t have a scent. Onions should be stored in a cool, dark place with plenty of ventilation. Be sure and check on them regularly to make sure they haven’t gone bad.

Oatmeal

Posted on by Kylee Harrison

Oatmeal

By Nancy Honig

January is typically full of cold days where something warm sounds tempting. It is also a month during which some of us are feeling the cost of Christmas, and looking for economical foods. Enter oatmeal! Oatmeal is a delicious whole grain food with many healthful benefits. It is rich in fiber, which helps maintain a healthy bowel, lowers cholesterol levels, and promotes heart health.

Oatmeal is most eaten for breakfast, but oats can be included in many recipes, such as breads, cookies, and even meatloaf! Although instant or quick oats are the best known types, there are many different kinds of oats you can include in your diet.  Oats are whole grains with both bran and germ intact. As such, they are a good source of soluble fiber, the fiber that helps lower your body’s cholesterol, and appears to reduce your risk of heart disease. The way oats are processed influences their nutritional value and benefits.

Rolled oats are the traditional forms of oatmeal that we see in the grocery store. Rolled oats are oat groats which have been de-husked and then steamed, before being rolled into flat flakes under heavy rollers (rolled oats!) The oat flakes are toasted to remove moisture and make the oats shelf stable.  Quick-cooking oats are rolled oats cut into small pieces, so they also retain their nutrient value while cooking fairly quickly. They are rolled thinner and cooked/steamed longer before flaking and drying, so they absorb water rapidly and cook more quickly. Old-fashioned rolled oats are created after steaming oat groats and rolling them into fine flakes. They are thicker than instant and will not absorb water as quickly. I think oatmeal cookies varieties are a good way to see the difference. If you like a soft oatmeal cookie use quick cooking oats. If you like a dense, chewy oatmeal cookie use old-fashioned oats.

Steel cut oats are produced by cutting whole groats into smaller pieces. Steel cut oats are not always steamed and flaked, so they may cook a lot slower than more traditional rolled oats. However, steel cut oats are nutritionally similar to rolled oats, ounce for ounce. Calories, carbohydrates, protein, fat and fiber are much the same. The difference is twofold. Due to their density, steel-cut oats are cooked with a higher ratio of liquid than rolled oats. They yield a larger portion, meaning you can eat less and consume fewer calories. Steel cut oats take longer to digest, helping us stay full longer, and reducing the rise in blood sugar. This low glycemic index, as it is called, is helpful for those with pre-diabetes or diabetes, as is having active lifestyles.

If using steel cut oats, realize they will take much longer to cook than quick or old fashioned. You can use the stovetop, a slow cooker or a pressure cooker, it is just a matter of how long you want to take to prepare them. Be aware some recipes may suggest letting the oatmeal set in the pan overnight to soften after it has been cooked. Remember, foods with high moisture content such as cooked oatmeal can be a dangerous place for bacteria to grow when not kept below 40 degrees F or above 140 degrees F.

So, get out your oats and cook some up on the next cold winter day. Don’t forget to add them to your cookies, quick breads, as a binder for meatballs or meatloaf, and anywhere else you think they would be delicious!

Water

Posted on by Kylee Harrison

What is…

  • The most abundant compound in your body?
  • Utilized by every system in your body?
  • The most important (but most forgotten) nutrient?

WATER

 by Kristin Penner

 

Most of us are aware of

*the value of healthy food choices

*the benefits of increasing our physical activity

Most of us are unaware or forget about

*the benefits of adequate amounts of water and other nutritious fluids

 

Your Body is Mostly Water

*water constitutes about 55 to 75 percent of an adult’s body weight.  Older Adults have 60 percent water content in their bodies.

*Adults contain about 10-12 gallons of water in their bodies

*As the elderly lose their muscle mass, the water levels in their bodies decrease, making them prone to dehydration

Muscle is 70% Water

Fat is 25% Water

 

Critical Function of water within the body

  • Transportation-Blood which is 83 percent water is the bodies transportation system for oxygen, nutrients, hormones, enzymes, and other life sustaining materials to the cells. Blood also carries waste products to organ for removal.
  • Lubrication- Water is present in the mucous linings of organs and in the fluids between internal organs. These fluids make movement easier and reduce friction in the body.  Water also lubricates the joints making it easier for our bodies to move.
  • Digestion- Water is present in mucus, salivary juices and digestive juices. These help break down food and transport it through the digestive system.
  • Temperature control- water in our bodies is able to store heat and help regulate temperature.
  • Cellular work- Water helps build hormones and enzymes that control reactions in the body. Water plays an important role in the digestion of protein and carbohydrates.
  • Waste removal- Water plays a key role in removing waste through our urine and bowel movements. Waste also leaves our bodies through perspiration and in the air we exhale.

 

Keeping bodily systems functioning

  • Water and your brain- brain tissue is 85 percent water. Dehydration can cause Fatigue, dizziness, headache, depression, confusion, and disorientation
  • Water and your muscles- Muscles are 70 percent water. Small losses of fluid will affect the function of your muscles because water helps regulate the electrolytes and muscles need electrolytes to function
  • Due to muscle loss in the elderly they have a smaller percentage of water in their bodies.
  • Water and your kidneys- Urea and lactic acid must be dissolved in water for effective removal. Dehydration can damage your kidneys because they have to work to hard to remove toxins and waste products.
  • Water and breathing- We need water to breathe. It moistens the lungs, promotes oxygen intake and helps us exhale carbon dioxide.  We loose ½ to 1 liter of water every day jut by breathing.
  • Water and your back- Water stored in the spinal column supports 75 percent of body weight. Dehydration can cause back pain.
  • Water and your joints- Water is necessary for the lubrication of the joints. Dehydrated joints deteriorate over time faster than well hydrated joints.

The body’s requirement for water is greater than its ability to produce it so we must replace the water that is lost.  Dehydration occurs when the body’s water output exceeds water input.

 

But I am not thirsty

  • Thirst occurs when a person has already lost 0.8 percent to 2 percent of his or her body weight.
  • Older adults sense of thirst declines over the years. There for they are not able to rely on this to know when they need more fluids.
  • Older adults have a smaller margin of safety and are at higher risk for dehydration.
  • Lack of fluids is one of the most frequent reasons people over 65 go to the hospital.
  • Very important to monitor fluid intake of the elderly to maintain adequate hydration.
  • Lack of hydration can increase the risk of urinary tract infections, pneumonia, pressure ulcers, confusion, and disorientation.

 

How Much?

  • Most adults need at least 6 cups of fluids per day. This does not necessarily have to come from liquids.  It can come from Fruit, veggies, etc.

 

How to tell if you/they are getting enough

  • Simplest way to tell is to check color and quantity of urine.
  • If urine is dark and scanty, it is concentrated with metabolic wastes. This is a sing the body needs more fluids.
  • If urine is clear, light color, the body has a normal water balance.

We often think about drinking more fluids when it is warm but that is not necessarily true.  Cold weather leads to an increased need for fluids as well.

  • When temperature drops body has to work harder to maintain normal temperature.

Is Water the only Choice?

  • Water remains the best because it is the easiest to absorb. Cool water absorbs more readily than warm, hot, or ice water.
  • Other replacement fluids can come from foods and beverages with high water content
    • Milk
    • Fruit Juice 100%
    • Fruits
    • Vegetables
    • Soups and broths
  • Watch out for these
    • Sports drinks, carbonated beverages, and fruit drinks, they all contain a large does of sugar.
      • Drinks that have high amounts of sugars tend to pull the fluids into the stomach and intestine taking away from other parts of the body.
    • Drinks containing alcohol or caffeine have a diuretic effect. In which they will loose more liquids

 

 

Green Power

Posted on by Kylee Harrison

Green Power

By Nancy Honig

I recently signed up for a delivery service of fresh fruits and vegetables, and part of my reasoning was to make myself branch out and eat a wider variety of them. I am a big fan of fresh spinach and Romaine lettuce, and like most of you, I grew up on the typical iceberg lettuce. I enjoy a spring mix salad as well, but I don’t often choose other fresh greens to incorporate into meals. I think part of it for all of us may be not knowing what they taste like, or how best to use them. So, here is a simple primer to get both you and me more familiar with our greens.

Chinese Cabbage – There are two different kinds of vegetables that are both referred to as Chinese Cabbage. One is Bok Choy. It resembles a cross between a celery and green Swiss chard. The head consist of white celery-like stalks with deep green, veined leaves. Raw leaves have a slightly sharp tang while the stalks are not as bitter; cooking turns the leaves milder and the stalks sweeter. You can get baby bok choy that are very tender and even sweeter. Bok choy can be easily steamed or stir fried. It has a mild cabbage flavor and is a powerhouse of nutrients.  Napa cabbage is also referred to as Chinese cabbage. It looks like a paler version of tightly closed romaine lettuce. It has a more delicate taste and texture than regular cabbage. It can be eaten raw in salads, as well as cooked like regular cabbage. I have done both and really like its flavor and texture.

Kale – Also a member of the cabbage family, kale comes in many varieties and colors. When selecting, avoid limp leaves or yellowing leaves, because the flavor becomes stronger as it gets older. It is also important not to store it with any fruits that give off ethylene gas, such as apples, as it will yellow the leaves quickly. Because the center stalk is tough it should be removed before eating. Its peak season is fall and winter. Kale can be used in the same way spinach is used. Dried kale chips have become very popular in recent years.

Mustard Greens – Mustard greens or leaf mustard are a catch-all for a number of greens with a distinctive peppery taste. They are more delicate than kale but have a stronger bite. They can be any where from mild to extremely pungent in taste. Young leaves can be steamed or stir fried, while larger mature leaves need to be stewed or braised until they are tender. They are usually served as a side dish flavored with onion, garlic, ham or bacon.

Collard Greens – Another of the cabbage family member, their large smooth leaves are deep green in color and don’t form a head. Their heavy stalk is inedible and should be cut out. They are one of the milder greens and their flavor is somewhere between a cabbage and kale. They can be prepared in any manner suitable for spinach or cabbage. They tend to need a lengthy cooking time to make them soft.

Swiss Chard / Chard – These greens come from a variety of beets actually grown for its tops rather than its roots. The dark green leaves are wider and flatter than beet greens and they have a distinctive but not sharp flavor. Unlike many greens, the stalks of chard don’t need to be discarded. The leaves are similar to spinach. The stalks are often cut out and prepared like asparagus. There is a wide array of varieties that come in many colors. Chard is best in early summer and early fall.

Arugula – This salad green is often bitterish with a peppery mustard flavor. When it is very young it is only slightly bitter, but as hot weather arrives the leaves become more so. Very popular in Italian cooking, it can be added to salads, soups and sauteed vegetables dishes. It can also be used in pesto.

Kermit the frog said, “It’s not easy being green”, but it certainly can be easy to eat your greens. Now go enjoy some!

Color me Healthy

Posted on by Kylee Harrison

Color me Healthy

By Kristin Penner

Dazzle your plates with color! Eating fruits and veggies in a variety of colors — red, dark green, yellow, blue, purple, white and orange — not only provides eye candy, but mixing things up also gives them a broad range of nutrients. So “think variety, think color” and everybody wins! And they can have a little fun filling up that shopping cart with a spectrum of colorful fruits and
vegetables that’ll create a rainbow on your plates!

Why Care about Colors?
-Color molecules that form more than 2,000 pigments in plant foods not only look scrumptious but also contain strong antioxidants
-The deeper color of a fruit or vegetable the more powerful its antioxidant action.
-Functional foods are foods that provide healthy benefits beyond basic nutrition, such as helping prevent disease                                          -Fruits and vegetables are natures original functional foods

Colors Health Claims
-Fruits and Vegetables provide healthful qualities including vitamins and minerals
-Low in calories and sodium
-High in water content and contain no cholesterol
-Good source of Dietary Fiber
-Contain Very little fat
-Consuming different colors of fruits and vegetables each day offers satisfying tastes and textures while increasing protection against disease
-The best way to power up your plate is to eat a variety of colors and choices within each group

Red:
-Red Fruits and vegetables help maintain a healthy heart, memory function, and urinary tract health, and lower risk of some cancers
-Red Pigment lycopene gives color to tomatoes
o It is a strong antioxidant that helps protect against prostate and other
cancers
o Anthocyanis found in red fruits and vegetables decrease heart disease risk,
prevent hardening of blood vessels, lower blood pressure help prevent
cancer and help stop inflammation

Orange/Yellow:
-Helps maintain heart, vision, and immune system health
-Many fruits and vegetables in this group are high in vitamin c and colic acid
-Contain high amounts of lutein which helps maintain vision
-Oranges, lemons, grapefruit and pineapple are rich sources of vitamin C

Green:
-Help lower the risk of some cancers
-Reduce risk of heart disease
-Maintain vision health
-Protect against birth defects
-Keep bones and teeth strong
-Strong flavored green vegetables have disease fighting properties, especially against many kinds of cancer
-Folic acid found in dark green leafy vegetables helps reduce the risk of heart disease
-Iron, Vitamin K, Magnesium, and calcium are found in many green vegetables
helping keep the bones and teeth strong

Blue/purple/black:
-Provide antioxidants that help memory function and heart health
-Blueberries have the highest antioxidant action of any fruit
-Blueberries and cranberries help protect against bladder infections

White/ Tan/ Brown:
-Pears and mushrooms contain antioxidants that protect cell membranes

Make a colorful diet common:
-Fruits and vegetables are portable so they can be a convince food
-Can choose fresh, frozen, dried, or canned
-One serving
o Medium piece of fruit
o 1 cup raw leafy vegetable
o ½ c fruit or vegetables ( raw, cooked, canned or frozen)
o ¼ c. dried fruit
o ¾ c. 100% juice

Eating a rainbow of fruits and vegetables makes a meal look and taste great and improved the immune system, slows aging and reduces the risk for heat disease, cancer and other illnesses.

Foods that Fool You

Posted on by Kylee Harrison

Foods that Fool You

By Nancy Honig, Adult Development Agent

April Fool’s Day is a day for pranks and jokes. A day to fool others into believing something is true that is not. What you may not realize is that you are being fooled everyday by some of the foods that you eat. Foods that you think are healthy that are not. Foods that you think are “natural”, but they are not. Here are some ways you may be being fooled.

We hear the benefits of drinking pomegranate, blueberry, or acacia juice. But are you really getting just that in your juice? Many commercial juices are a blending of various juices. For example, a popular cranberry-pomegranate juice list water, then sugar as their first ingredients on the label, followed by cranberry juice and then pomegranate juice. If you look closely, you see it is called a flavored juice drink. It says 100% Vitamin C, but nowhere does it claim to be 100% juice. It is important to closely read all labels on the package so as not to be fooled but what is really in there.

While you are looking at your food labels don’t be fooled by words such as natural, lightly sweetened, made with real…, and multi grain. These are typically more a branding strategy than a substantive label. The Food and Drug Administration has no guidelines for use of the term “natural”. The USDA defines “natural” as “a product containing no artificial ingredient or added color” that “is only minimally processed,” meaning it’s “processed in a manner that does not fundamentally alter the product.” Unfortunately, the majority of people think that natural on the label means that the food product is free of artificial colors or ingredients. That is not necessarily true. Once again it is up to you to play detective and not be fooled.

There is a push to eat more whole grains so when you see a package that says “made with whole grains” we may snatch it up thinking we are eating something healthy. However, foods don’t have to contain a specific amount of whole grains to be able use “made with whole grains” on the label. So even if the product is 80% white flour and only 20% whole grain flour, it could still be boasting that it is made with whole grains. Remember to read the list of ingredients. It will always be listed with the largest amount ingredient to the smallest.

One way to keep from being fooled about grains is the Whole Grain stamp that began appearing on food items in 2005. . The 100% Stamp assures you that a food contains a full serving or more of whole grain in each labeled serving and that ALL the grain is whole grain.

So don’t let manufactures fool you into thinking a product is something it is not. Take the time to read labels and do your research so you won’t be “tricked” into believing their tall tales!

Farro

Posted on by Kylee Harrison

Farro

By Nancy Honig, FCS Agent

I am a big fan of cooking shows and learning about ingredients I may not be familiar with. I recently watched a show where they cooked farro, and although I had eaten it several time I hadn’t cooked it myself. It peaked my curiosity, making me look for information on farro and purchase some to cook.

Farro is an ancient grain that belongs to the wheat family. Originating in the Middle East it has been found in the tombs of Egyptian kings and is said to have fed the Roman Legions. Italians have dined on farro for centuries. It’s now gaining traction in the U.S. with vegetarians and families who are looking for healthy and filling whole grains. Packed with nutrients, nutty flavor, and a chewy texture, it is used in risotto-style dishes, soups, stews, casseroles, and sautés.

Not all farro is created equally, there are basically three different varieties. There is farro piccolo (einkorn), farro medio (emmer), and farro grande (spelt). Emmer is what you’ll find sold most often in the U.S. It’s a harder grain than einkorn and is often confused with spelt, which is another type of grain altogether. How farro is processed is what actually determines its flavor, and most importantly, cook time.

Whole farro retains all the grain’s nutrients; has the most nutrients per serving and has the strongest flavor. requires soaking the grains overnight and still typically takes at least 30 minutes to cook.

Semi-pearled farro, in which the part of the bran has been removed, still contains some fiber. This version is the best of both worlds with half of the grain intact and a reduced cooking time.

Pearled farro: is what you’ll find in most American grocery stores. It doesn’t have as much flavor as other varieties and has no bran at all. It has the shortest cook time.

Farro is a forgiving grain to cook with. Simply follow the directions on the package. Be especially aware if it is whole farro, that it needs to soak overnight.

Why give farro a try? It is higher in plant-based protein than rice and is quite hearty and full of nutty flavor. It also contains fiber, antioxidants, and minerals, including iron, magnesium, and zinc. Just one cup of whole grain emmer farro can provide a whopping 20% of the daily recommended fiber intake. This is similar to quinoa, but higher than a lot of other popular grains, such as brown rice, pasta and couscous. Whole grains such as farro are associated with improved health because they contain a wide range of antioxidant compounds, such as polyphenols, carotenoids, phytosterols and selenium. When combined with other plant-based foods, such as legumes, farro offers a complete protein source. This is good news for vegetarians, as well as anyone looking for plant-based, high-protein food sources.

Cooked farro is a great filler to throw into soups, stews, and casseroles since it easily absorbs flavors. It also adds a great nutty taste and a dense chewy texture to pilafs and salads. If you haven’t every tried it I encourage you to look for it the next time you are shopping and give it a try!

Start the New Year Right with Healthy Eating

Posted on by Kylee Harrison

Start the New Year Right with Healthy Eating

By Nancy Honig, FCS Agent

January has become the time of year many make plans or resolutions to change their eating habits and start eating healthier. Just in time for the New Year the USDA has completed its update to the Dietary Guidelines for Americans.

 

My Plate is still around and very little has changed as far as recommendations. We still encourage you to focus on whole fruits, vary your veggies, and to move to low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions). We also want you to make half your grains whole grains, vary your protein routine, and choose foods and beverages with less added sugars, saturated fat, and sodium.

 

A simple thought is to make every bite count. A healthy eating routine can help boost your health now and, in the years, to come. Think about how your food choices come together over the course of your day or week to help you create a healthy eating routine. Take a look at your current eating routine. Pick one or two ways that you can switch to choices today that move you in a healthier direction. It may be to increase your water consumption, or eat one more serving of fruits and vegetables then you currently consume.

 

One tool available that can assist with that is the new My Plate Phone App. With the app you can

pick your goals, see real-time progress, and earn badges that celebrate your success. There are lots of subscriptions out there for apps to help you keep track of your eating but this one is free and helps you learn and reminds you to make healthier food choices each day.

 

You can set goals within food groups (Fruits, Vegetables, Grains, Protein Foods, Dairy) by choosing from variety of goals or tap “Pick for me!” to have goals selected for you. There is also a MyPlate Quiz where you can use the results code to set your personal goals. Your goals can sync up to your smartwatch, or you can do it all on your mobile device.

 

Sometimes we just need a reminder to eat better. Sometimes we need something to keep us accountable. And sometimes we just need a new gadget to make it more fun! If eating healthier is part of your goal for the New Year I encourage you to check out the app at: https://www.myplate.gov/resources/tools/startsimple-myplate-app

Or, you can just go to www.myplate.gov and check out all of the great information in the updated Dietary Guidelines

Fall Pumpkins

Posted on by Lacey Noterman

By: Nancy Honig, Adult Development and Aging Extension Agent

Crooner Frank Sinatra once said, “Orange is the happiest color”. I’m not sure colors can be happy, but foods filled with orange color are some of the healthiest. The pigment of yellow, orange and red in many plants are made of carotenoids. These richly colored molecules are the sources of the yellow, orange, and red colors of many plants. Those orange colored plants contain the carotenoids with beta-carotene.

In the body, beta-carotene converts into vitamin A (retinol) which is important to vision and eye health, a strong immune system, and for healthy skin and mucous membranes. Carotenoids are fat soluble nutrients, meaning that they are more easily absorbed by the body in the presence of a fat. Chopping, puréeing, and cooking carotenoid-containing vegetables in oil generally increase the bio-availability of the carotenoids they contain. Stir frying is a great example of this.

Continue reading “Fall Pumpkins” →