Kitchen Hint of the Day!

December 4, 2013 at 8:45 AM | Posted in Kitchen Hints | Leave a comment
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Even though the taste isn’t affected, it’s still disappointing to unveil your fruit salad only to discover a thin layer of brown oxidation all over the fruit. A common method for keeping cut fruit looking fresh is to add a bit of lemon juice. However, an even more effective method is to fill a spray bottle with water and a few dissolved vitamin C tablets (usually available in the vitamin and nutritional supplement section of your drugstore). Spray this mixture on the cut fruit and not only will it stop the oxidation, you’ll be also be getting added vitamins.

Kitchen Hint of the Day!

July 2, 2013 at 9:13 AM | Posted in Kitchen Hints | Leave a comment
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Adding a bit of ascorbic acid (vitamin C) to flour when baking bread can help to strengthen weak flour. For every 6 cups flour, add a pinch of powdered ascorbic acid to the yeast. Ascorbic acid is the easiest to find in the form of vitamin C tablets in the vitamin or cold remedy section of your drugstore.

Kale storm of nutrition

January 9, 2013 at 11:05 AM | Posted in vegetables | Leave a comment
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Good article that ran on Kale!

Kale storm of nutrition
New preparations push power-packed food up good-for-you list
If you were offered a chance to eat roasted kale chips for the first time in 2012, did they pass the “bet you can’t eat just one” test?

If they failed, fear not.

There are techniques other than roasting that can tastefully work the antioxidant-, vitamin- and mineral-rich, low-fat and low-calorie vegetable into your diet, said Meg Galvin, a 12-year instructor at Cincinnati State’s Midwest Culinary Institute.

One way is to drink it.

“If you look at the Macy’s ads, the big thing this year is going to be the juicer,” she said.

A homemade smoothie made in your juicer with kale as a major ingredient is going to “look like disgusting river water, but if you throw in other fruits and vegetables, it makes it more palatable,” said Kathy Haugen, a registered dietitian at TriHealth Fitness & Health Pavilion in Montgomery.

The other trend in kale, Galvin said, is to “massage” finely chopped, stem-free raw kale in an acidic dressing, let it sit for four hours or overnight and eat it as a salad. The technique mellows the earthy, sometimes bitter flavor of kale and makes it less tough.

“The positive thing with the kale massage method is you’re breaking down its toughness. You can eat it raw, but wow!” Galvin said. “It’s got a strong taste, but it’s a power-packed vegetable.”

Kale is high in vitamins C, A and K and contains calcium, vitamin B6, magnesium, copper, potassium, iron, manganese and phosphorus. The antioxidants in kale, such as carotenoids and flavonoids, are known to help block certain cancers. Haugen said kale’s antioxidants provide cardiovascular support and help halt the oxidation damage done by free radicals that attack cells and disrupt metabolic processes.

The fiber in cooked kale, Haugen said, binds with bile acids that control cholesterol levels, helping to maintain your cardiovascular system.

Claims that kale lowers cholesterol levels can’t be supported, however, said Lauren Niemes, registered dietitian and executive director of the Greater Cincinnati Nutrition Council. Its high potassium content is good for your heart, though, she said.

“A big trend for next year, because of our economic situation, is any kind of fruit or vegetable that can be a double whammy,” Galvin said.

Kale fits that bill because its vitamin K helps your blood coagulate and maintains bone mass; and because the whole plant can be used: Eat the leaves in a salad; cut up and toss the stem in the juicer.

Kale isn’t quite the secret to better health or the “super food” that it has been hyped to be. “We tend to find the rock star in our worlds. I think (kale is) a great team player,” said Dr. Keevin Davis, who co-hosts the award winning television show “Doctors in the Kitchen” with Dr. Denise Davis.

“The American way is to go out and buy 10 pounds of kale and eat it all in one day and then say ‘But I feel the same,’ ” he said. “It’s not one thing you have to do. It has to be a lifestyle shift.”

Davis recommends working both raw and cooked kale into your diet. But be careful, he said, if you are on blood thinning medicines, because kale’s vitamin K promotes coagulation. Also, organic acids in kale called oxalates can slow down the absorption of calcium, he said.

How to sneak kale into your diet
• Blend a few chopped-up young kale leaves (but not the stems) into fruit smoothies. It’s a great way to get more greens into the diets of the veggie-averse, especially kids.

• Chop, cook and mix kale with grains to add nutrients and flavor to dishes like barley risotto or rice pilaf.

• Crumble blanched or frozen kale into soups, stews, beans and pasta sauces.

• Substitute sautéed kale for cooked spinach in spanakopita, on pizza, or wherever you typically use greens.

• Whip up a quick kale sauté with garlic, olive oil, tomatoes and basil.

Key kale nutritional facts
• The following numbers are based on 1/2 cup of cooked kale: Calories, 20; fat, 0g; cholesterol, 0g; sodium, 1mg; carbohydrates, 4g; fiber 1g; sugar, 1g; protein, 1g.

• The following numbers are the percent of recommended daily amount: Vitamin A, 180; vitamin C, 45; calcium, 15; iron, 4.

Shopping and preparation tips
• Buy kale in season when it’s at its nutritious best. A light frost can sweeten it, so fall and winter are optimal seasons to eat kale.

• When you bring fresh kale home to your kitchen, don’t wash it right away. Wrap it in a loose cotton sack or put it in a sealed, plastic bag, and place it in the coldest spot in your refrigerator. Meg Galvin said it will stay at its best for up to five days, but Bryan Madison said he’s known his store’s kale to be good for up to nine days. After that, it will begin to spoil.

• Whenever you buy kale to cook, buy a lot. Like spinach, it shrinks in volume dramatically when cooked.

Blanching reduces the bitterness in kale. Use it in a sautee or freeze for later use.

Braise a pound of kale in seasoned liquid such as vegetable stock to tenderize it and add flavor. It will be ready to eat after simmering for about 20 minutes.

 

http://news.cincinnati.com/article/20130103/LIFE07/301030007/Kale-storm-nutrition

Kitchen Hint of the Day!

September 6, 2012 at 1:07 PM | Posted in cooking, Food | Leave a comment
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Frozen berries are filled with just as many healthy antioxidants as fresh ones, and in winter they are an excellent source of vitamin C and small amounts of vitamin A and calcium. If  your’re not going to enjoy the berries while they’re frozen, thaw them in the refrigerator. The fruit will have time to absorb its sugarsas it thaws.

7 of the Healthiest Foods You Should Be Eating But Aren’t

July 7, 2012 at 9:07 AM | Posted in Food, vegetables | 1 Comment
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I wanted to pass along this article from delish.com web site. The site is full of healthy recipes and info.

 

7 of the Healthiest Foods You Should Be Eating But Aren’t

 

If you want to get the most nutritional bang for your buck, the best deals are “superfoods.” These nutritional superstars are far more plentiful in nutrients than they are in calories and that research has shown they deliver health benefits. You’re probably already eating a lot of everyday superfoods — like bananas, eggs, and broccoli — and maybe even some exotic ones (acai, anyone?). But what about the power-packed foods filled with good-for-you vitamins, minerals, and disease-fighting phytochemicals you aren’t eating? Here is a list of seven of the healthiest foods that you should be eating but probably aren’t (or at least aren’t getting enough of).

1. Kale

On top of delivering a raft of cancer-fighting antioxidants, kale is one of the vegetable world’s top sources of vitamin A, which promotes eye and skin health and may help strengthen the immune system. It’s a good source of heart-healthy fiber and a 1-cup serving has almost as much vitamin C as an orange. What’s not to love?….

Read this entire article by clicking the link below:

http://www.delish.com/recipes/cooking-recipes/healthy-foods?src=nl&mag=del&list=nl_dhe_fot_non_070312_healthy-foods#slide-1

Fruits and Vegetables Web Site

December 17, 2011 at 11:49 AM | Posted in baking, diabetes, diabetes friendly, Food, fruits, vegetables | Leave a comment
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Read about this site in a magazine and checked it out. Full of info, tips, and recipes for Fruits and Vegetables. Really a great site check it out!  http://www.fruitsandveggiesmatter.gov/

Sponsered by:  Centers for Disease Control and Prevention     Department of Health
and Human Services    National Cancer Institute

Fruits and Vegetables Can Protect Your Health
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

Whole Foods or Supplements?
Nutrients should come primarily from foods. Foods such as fruits and vegetables contain not only the vitamins and minerals that are often found in supplements, but also other naturally occurring substances that may help protect you from chronic diseases.

For some people, fortified foods or supplements can be helpful in getting the nutrients their bodies need. A fortified food contains a nutrient in an amount greater than what is typically found in that food.

The Colors of Health
Fruits and vegetables come in terrific colors and flavors, but their real beauty lies in what’s inside. Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases.

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

http://www.fruitsandveggiesmatter.gov/

Top 20 Power Foods for Diabetes

June 21, 2011 at 8:59 AM | Posted in diabetes, diabetes friendly, Food, fruits, low calorie, low carb | Leave a comment
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I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I’ll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn’t be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You’re on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you’re probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they’re also familiar and easy to find. That means you don’t have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#11 Melon

A dessert straight from nature, melons come in many varieties including watermelon, cantaloupe, muskmelon, honeydew, casaba, crenshaw, Persian, and pepino.

While all provide good nutrients, watermelon is high in vitamins C and B6 and is a good source of the antioxidant lycopene, which may help protect against cancer, says nutritionist Jeannette Jordan. Lycopene is commonly associated with tomatoes and tomato juice, but watermelon is another optimal source. Watermelon is also high in beta-carotene, which the body uses to make vitamin A.

Honeydew is high in vitamin C and a good source of potassium, which can help improve or maintain blood pressure, according to the Harvard Medical School Family Health Guide Online. Check with a health-care professional before increasing potassium intake if you have kidney complications or kidney disease.

Cantaloupe is also high in potassium and the antioxidant beta-carotene, and it’s a good source of fiber, vitamin C, and folate. The American Heart Association recommends getting enough folate and other B vitamins in your diet to help lower homocysteine levels, which may help decrease the risk of heart disease.

Tips for choosing the best melon:

Watermelon should be firm and without bruising or dents. Store whole melons at room temperature for up to 10 days. One serving is 1 slice or 1-1/4 cups cubed.

Honeydew should feel heavy, have a slight scent, and not have bruising or softness. One serving is 1 slice or 1 cup cubed.

Cantaloupe should have well-defined netting, feel heavy, and have a strong smell. Store cantaloupes away from other foods to avoid crossing flavors. One serving is 1/3 of a melon or 1 cup cubed.

Marinated Melon
A splash of white balsamic vinegar in berry-flavor sparkling water gives low-fat, low-calorie melon balls a company-special twist.
CARB GRAMS PER SERVING: 11

1/2     cup calorie-free sparkling water with berry flavor
3     tablespoons white balsamic vinegar
4     cups assorted melon balls
Fresh lemon verbena (optional)

1. In a medium bowl, combine sparkling water and white balsamic vinegar; add melon balls. Toss gently to coat. Cover and chill for 2 to 4 hours or until ready to serve.

2. Divide melon mixture among six dessert glasses or bowls. If desired, garnish with lemon verbena. Makes 6 servings

Nutrition Facts Per Serving:

* Calories47
* Total Fat (g)0
* Saturated Fat (g)0
* Cholesterol (mg)0
* Sodium (mg)16
* Carbohydrate (g)11
* Fiber (g)1
* Protein (g)1
* Vitamin A (DV%)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0
Diabetic Exchanges
* Fruit (d.e.).5

http://www.diabeticlivingonline.com/

Top 20 Power Foods for Diabetes

June 15, 2011 at 10:16 AM | Posted in diabetes, diabetes friendly, Food, low calorie, low carb, vegetables | Leave a comment
Tags: , , , , , , ,

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I’ll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn’t be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You’re on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you’re probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they’re also familiar and easy to find. That means you don’t have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#5 Broccoli

Don’t underestimate the nutritional power of broccoli. Truly a super food, this nonstarchy vegetable has more vitamin C per 100 grams than an orange and is considered a good source of fiber and the antioxidant beta-carotene, which the body uses to make vitamin A. This dark green vegetable‘s vitamin A power promotes healthy vision, teeth, bones, and skin. Vitamin C is essential for healing wounds and is a disease-fighting antioxidant, according to the National Institutes of Health’s U.S. Library of Medicine.

One serving of broccoli is 1 cup raw or 1/2 cup cooked. Pick up fresh broccoli in the produce section or your local farmer’s market. Try the frozen food section for cut florets or plant broccoli in your garden this spring. The garden experts at Better Homes and Gardens recommend planting two types of broccoli and starting seedlings 4-6 weeks before the last spring frost date or buying starter plants to plant in early spring.

Broccoli with Goat Cheese and Walnuts
Dressed up with tangy buttermilk and a topping of tart chevre and walnuts, this side dish runs the gamut of flavors. With broccoli as its star, this dish is loaded with nutrients like vitamins A, C and folate.
SERVINGS: 6 (1/2-cup) servings
CARB GRAMS PER SERVING: 9
1     pound broccoli, trimmed and cut into 1-inch pieces
1/2     cup buttermilk
1     tablespoon chopped fresh flat-leaf parsley
1     tablespoon Dijon-style mustard
2     teaspoons extra-virgin olive oil
1     teaspoon chopped fresh thyme
1     teaspoon red wine vinegar
1     clove garlic, minced (1/2 teaspoon minced)
1/4     teaspoon kosher salt
1/8     teaspoon ground nutmeg
1/8     teaspoon freshly ground black pepper
1/2     cup thinly slivered red onion
1/4     cup coarsely chopped walnuts, toasted
1     ounce semi-soft goat cheese (chèvre) or feta cheese, crumbled

1. In a covered large saucepan cook broccoli in a small amount of lightly salted boiling water for 6 to 8 minutes or until crisp-tender. Drain and set aside.

2. In a large bowl whisk together buttermilk, parsley, mustard, olive oil, thyme, red wine vinegar, garlic, kosher salt, nutmeg, and pepper. Add the broccoli and red onion; stir gently to coat. Top with walnuts and goat cheese. Makes 6 (1/2-cup) serings.

Make-ahead directions:Prepare as directed, except do not top with walnuts and goat cheese. Cover and chill for up to 4 hours. To serve, top with walnuts and goat cheese.

Nutrition Facts Per Serving:

* Servings: 6 (1/2-cup) servings
* Calories105
* Total Fat (g)7
* Saturated Fat (g)2
* Cholesterol (mg)4
* Sodium (mg)212
* Carbohydrate (g)9
* Fiber (g)3
* Protein (g)5
* Vitamin A (DV%)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0
Diabetic Exchanges
* Vegetables (d.e.)1.5
* Fat (d.e.)1.5

 

http://www.diabeticlivingonline.com/

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