Let food be thy medicine and medicine be thy food. ~Hippocrates

Archive for the ‘healthy’ Category

Revisiting the Supplement Conversation


I have written about supplements in the past. As research continues on their efficacy, it is being shown for the most part, that they are a waste of money.

Studies Show Little Benefit in Supplements

Foremost is the lack of accountability placed on supplement manufacturers. are unregulated. The burden is on the government to prove they are harmful, for them to be removed from the marketplace (remember fen-fen?) Supplement makers aren’t supposed to make health claims that aren’t substantiated, yet it is done all the time. By the time regulators catch up with them, they have made their profits.

Secondly, nutrition specialists know that nutrients are best absorbed from food. For the most part, an excess of water-soluble vitamins (B1 or thiamin, B2 or riboflavin, B3 or Niacin, B6 or pyridoxine, B12 or cobalamin, Biotin, Folic acid or folate, pantothenic acid, C) won’t hurt you but will be a waste of money as anything your body doesn’t need is excreted in the urine. Fat-soluble vitamins (A, D E, K) can build up in body fat and become toxic. an exception is vitamin D, especially when you are deficient.

These links are useful for explaining what these nutrients can do for you and where they occur naturally in food.

Water soluble: http://extension.colostate.edu/topic-areas/nutrition-food-safety-health/water-soluble-vitamins-b-complex-and-vitamin-c-9-312/

Fat soluble: http://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315

Whole foods also provide micronutrients, antioxidants, fiber, etc., all necessary for healthy bodies as well.

Bottom line: “Food be thy medicine and medicine be thy food” and don’t get suckered into taking many supplements you don’t need. With all this said, if you have unique medical issues, always consult with your doctor. This is generic advice for the mostly healthy.

 

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BBQ Season is Here. Grill Vegetables to Reduce Cancer Risk.


From the Washington Post

https://www.washingtonpost.com/national/health-science/evidence-grows-linking-grilled-meat-and-cancer-but-you-can-lower-the-risk/2017/06/02/f946078c-4549-11e7-a196-a1bb629f64cb_story.html?utm_term=.d12905c6ff81&wpisrc=nl_headlines&wpmm=1

Food Safety: Storage Times


Frozen foods retain their safety almost indefinitely. They do however, lose quality. Refrigerated foods have a safe storage window, after which they can spoil and cause food poisoning. Here is a chart for refrigerator and freezer storage times, from food safety.gov. Below is a separate chart for eggs in various forms.

Category Food Refrigerator
(40 °F or below) Freezer
(0 °F or below)
Salads Egg, chicken, ham, tuna & macaroni salads 3 to 5 days Does not freeze well
Hot dogs opened package 1 week 1 to 2 months
unopened package 2 weeks 1 to 2 months
Luncheon meat opened package or deli sliced 3 to 5 days 1 to 2 months
unopened package 2 weeks 1 to 2 months
Bacon & Sausage Bacon 7 days 1 month
Sausage, raw — from chicken, turkey, pork, beef 1 to 2 days 1 to 2 months
Hamburger & Other Ground Meats Hamburger, ground beef, turkey, veal, pork, lamb, & mixtures of them 1 to 2 days 3 to 4 months
Fresh Beef, Veal, Lamb & Pork Steaks 3 to 5 days 6 to 12 months
Chops 3 to 5 days 4 to 6 months
Roasts 3 to 5 days 4 to 12 months
Fresh Poultry Chicken or turkey, whole 1 to 2 days 1 year
Chicken or turkey, pieces 1 to 2 days 9 months
Soups & Stews Vegetable or meat added 3 to 4 days 2 to 3 months
Leftovers Cooked meat or poultry 3 to 4 days 2 to 6 months
Chicken nuggets or patties 3 to 4 days 1 to 3 months
Pizza 3 to 4 days 1 to 2 months

Egg Storage Chart

Product Refrigerator Freezer
Raw eggs in shell 3 to 5 weeks Do not freeze. Instead, beat yolks and whites together; then freeze.
Raw egg whites 2 to 4 days 12 months
Raw egg yolks 2 to 4 days Yolks do not freeze well.
Raw egg accidentally frozen in shell Use immediately after thawing. Keep frozen; then
refrigerate to thaw.
Hard-cooked eggs 1 week Do not freeze.
Egg substitutes, liquid
Unopened 10 days 12 months
Egg substitutes, liquid
Opened 3 days Do not freeze.
Egg substitutes, frozen
Unopened After thawing, 7 days or refer to “Use-By” date. 12 months
Egg substitutes, frozen
Opened After thawing, 3 days or refer to “Use-By” date. Do not freeze.
Casseroles with eggs 3 to 4 days After baking, 2 to 3 months.
Eggnog
Commercial 3 to 5 days 6 months
Eggnog
Homemade 2 to 4 days Do not freeze.
Pies
Pumpkin or pecan 3 to 4 days After baking, 1 to 2 months.
Pies
Custard and chiffon 3 to 4 days Do not freeze.
Quiche with filling 3 to 4 days After baking, 1 to 2 months.

Processed Foods and Relationship to Disease


My “food hero,” Michael Pollan gives a compelling speech about the dangers of cooking and the processing of food. Pesticides, GMOs, and processing methods of prepared foods are contributing to the increase in disease.

It boils down to eating food as close to its natural state, and cooking the food yourself.

And he provides a realistic way to make it happen.

Listen up!

http://www.collective-evolution.com/2014/04/13/watch-this-video-youll-never-eat-mcdonalds-french-fries-again/

The Best Roasted Kale Chips


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I have been experimenting with kale chips for awhile, mostly focussing on the spice factor. I discovered however, that using a different variety of kale is the real secret to improvement. When regular kale is roasted, it becomes so brittle (because it is a thin leaf), that just picking it up causes it to crumble. A variety called Lacinato kale has a thicker leaf, therefore is sturdier when roasted.

So now I have the perfect leaf and spices that will even get your kids to gobble these up. Quantities are loose here, since every head of kale is different, so you have to be a little flexible.

Preheat your oven to 400 degrees F or 375degrees if using a convection oven. Use a head of Lacinato kale (or a different flatter, thicker leafed kale than the traditional one). For best results, prepare the kale before washing/drying. Cut out the hard spine that runs in the center of the leaves. Break up the pieces of kale into approximately 2-3″ pieces. Soak in cold water, swishing the leaves around to loosen any sandy earth. Remove the leaves by hand, into a strainer (don’t dump it out or you pour the sand onto the leaves again!). Repeat the process one more time. Now drain and dry thoroughly. A salad spinner works wonders if you have one.

Very finely grate a hard cheese such as parmigiana reggiano, so it is snowy fine. 

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Lightly coat a large cookie sheet with good olive oil. I use Lyrika Groves. It’s expensive, but worth it! (Shameless plug: https://www.facebook.com/LyriKaGrovesOrganicExtraVirginOliveOil) Place your kale leaves in a large bowl and lightly coat with oil. Toss well for even distribution.

Lay out your kale pieces, touching, but not overlapping. Spread a dusting of the grated cheese evenly on the leaves, followed by a VERY light dusting of chili pepper. (When the kale shrinks, the chile gets more potent, so unless you like your mouth ON FIRE, use sparingly.) 

Here’s the main potential for kale chip destruction: Place the tray in the preheated oven. DO NOT WALK AWAY. If you must multitask, do it in front of your oven. Leave the oven light on so you can observe the chips. They go from “not ready” to “ready” in seconds!

Figure on about 10 minutes, but since ovens vary, watch your chips. When they appear to have shrunk about a third to a half in size, open the oven gingerly, remove a chip with a small spatula and test it. It should be nice and crisp. If you have distributed the leaves evenly on the sheet, all the chips will be ready when the sample is.

Let cool completely and store in a tight plastic container. I guarantee, they won’t last long!

 

 

Faux Aged Modena Vinegar


OK, I admit it. I have become addicted to aged vinegar. And when you need a lot of something that is expensive, you need to look for alternatives. I searched for “faux” aged vinegar and found a good number of sites, many of them with the same recipe. So I set out to experiment.

Having tried in the past to reduce vinegar, my big takeaway was that you DO NOT do this in the house. Your lungs and eyes will sting and you will choke from the acid in the air. I am not kidding about this. Do it outside. I went and bought a $15 single burner that I could use outside on the deck (a good investment since one good bottle of aged vinegar easily goes for $35 and up).

The first recipe had to boil for awhile to reduce it. I left it unattended and it seized, like candy when it exceeds the perfect temperature. I threw away the pot and tried  another recipe, this time attending to it as it boiled. It wasn’t quite right. So I adjusted a bit until I found what I considered very passable “aged” vinegar, for the price – less than $5.00. for 8 oz.

Don’t be put off by the sugar, as I initially was. As vinegar ages, the natural sugars emerge and it is indeed sweet. So try it and let me know how you like it.

Ingredients:

1 cup inexpensive Modena vinegar. I like Trader Joe’s in the 33.8 oz jug. $3.50
4 oz. inexpensive port wine
3 Tbs. packed light brown sugar
3 Tbs. Turbinado sugar

Directions:

Combine the vinegar and port wine in a stainless steel pot. Bring to a medium boil.  Let it boil for 10 minutes, stirring frequently. Add sugars, stir to dissolve and continue boiling . Watch it closely and stir continuously, for another 4 minutes.

Remove from heat, let cool and enjoy!

*If you want it a bit thicker, boil it longer, but before you add the sugar.

You can add an essence like blueberry. Wash and thoroughly dry the fruit and add it for the first boil. Strain the mix prior to adding the sugar and continue boiling as above. You can reduce the sugar slightly when adding sweet fruit.

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Poached Salmon with Mustardy Lemon Dill Sauce


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Is a rainy day – just right for cooking! Everyone gets to eat well and you get another healthy recipe!
Enjoy!

Note: Although the sauce tastes deliciously rich, it is nearly fat free! Quick to make and very elegant. Serve with a green vegetable and some nice new potatoes, either boiled or roasted.

Ingredients:

1/2 cup plain, non-fat Greek yogurt
1/4 cup Dijon mustard
1 Tbsp honey
1/4 cup fresh lemon juice
3 Tbsp chopped fresh dill
1 lb salmon
1 cup white wine
1/2 cup water
1/4 cup chopped shallots or sweet onions

Directions:

Blend the yogurt, mustard, honey, lemon juice, and dill,in a bowl. Cover, and refrigerate until time to serve.

Place the salmon in a saucepan with the white wine and water and shallots. Make sure the fish is covered. Add more water if necessary.

Cover the saucepan, and cook over medium heat 10 to 12 minutes, until salmon is easily flaked with a fork. Drain, and top with the yogurt sauce.

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