Sweet Potatoes

Sweet Potatoes

When the Spanish explorers first came to the New World they were searching for an ocean route to India and its fabled treasures of gold, silver, spices and jewels. They found themselves on two new continents, North and South America. They found many other things far more valuable than the treasures they were seeking including three of the world’s most important food plants: corn, the white or Irish potato, and sweet potato.

Of the 200 or more varieties there are two main types. The "Jersey" and related varieties having dry mealy flesh are favored in the northern states. The other type, more watery but richer in sugar and more soft and gelatinous when cooked, is favored in our southern states where they are called "yams". The true yam, however, originated in China and is a different plant related to the lilies. The Irish potato, believe it or not, belongs to the Nightshade Family.

It's no surprise that sweet potatoes are at the top of nearly everyone's healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories! What's more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat.

Look for the tastiest potatoes in their peak season: winter. Choose firm potatoes that are small to medium in size with smooth, unblemished skins. If you do not plan to use the potatoes right away, store them in a cool, dry, dark place. Do not refrigerate sweet potatoes, as they will dry out and will produce a hard center and unpleasant taste. Instead, store your sweet potatoes in a cool, dry, well ventilated container, like a basket.

I have been making sweet potato chips that past few weeks. They are quick and easy to make and a healthy option to regular potato chips.

Sweet Potato Chips
2 medium sweet potatoes, scrubbed and sliced 1/8 inch thick*
1 tablespoon extra virgin olive oil
½ teaspoon sea salt

1. Preheat oven to 400 degrees, with racks in center and lower positions.
2. Divide sweet potatoes between 2 rimmed baking sheets. Drizzle with oil, toss, and spread them in a single layer on sheets.
3. Bake, flipping once, until centers are soft and edges are crisp, 15- 20 minutes. (I watch them closely as they can quickly burn if left in too long.)

* A mandolin works great for slicing them 1/8th inch thick.

Germiest Places in the Kitchen

Germiest Places in the Kitchen

Food poisoning is something that everyone dreads, but are we doing all we can to prevent illness? Each year, one in six Americans -- or 48 million people -- get sick from a foodborne illness resulting in 128,000 hospitalizations and 3,000 deaths, according to the Centers for Disease Control and Prevention.

A report from the nonprofit science organization NSF International suggests prevention starts with keeping your kitchen clean. Scientists analyzed common surfaces and appliances in our kitchens, and found an assortment of bacteria including major causes of foodborne illness.

You might be surprised at some of the places where disease-causing germs thrive. For this study, NSF enlisted 20 volunteer families to swab 14 common kitchen items: the blender, can opener, flatware storage tray, food storage containers with rubber seals, knife block, microwave keypad, pizza cutter, spatula, strainer and the refrigerator ice dispenser, water dispenser and meat and vegetable compartments. The NSF analysis was looking for four types of microorganisms linked to foodborne illness: E. coli, salmonella, yeast and mold, and listeria.

The presence of these items in the kitchen is considered a health risk, according to NSF, especially for those most susceptible to foodborne illness including pregnant women, older adults and people with a weakened immune system. 

In no particular order, the six "germiest" items in the kitchen were the refrigerator vegetable and meat compartments, blender gasket, can opener, rubber spatula and rubber-sealed food storage container.

It is important to clean all items in the kitchen thoroughly. Items like blenders need to be taken apart when cleaned.

New Nutrition App Available

New Nutrition App Available

Join in the fun with “CATCH the CARROT” – an educational children’s game about food and nutrition. This new University of Illinois Extension app has multiple-choice trivia questions that are read aloud for children to follow. Each correct answer releases a falling food that must quickly attempt to catch with the shopping cart.

Double-tap to empty the cart and achieve points. The more food in the cart, the more points given! But be careful – move too fast or stack too high, and items will tumble out!

Sample questions include:

- This vegetable can be eaten on the cob.

- This protein is the main dish at Thanksgiving.

- Cutting this vegetable will cause your eyes to water.

- This hot beverage has lots of caffeine and is enjoyed in the morning.

- In this fairy tale the princess couldn’t sleep well because she felt this vegetable even with sleeping atop many mattresses.

It is available in both iOS and Android. You can download the app for iOS in the App Store https://itunes.apple.com/us/app/catch-the-carrot/id763940502?mt=8or Android in Google Play https://play.google.com/store/apps/details?id=edu.illinois.ewd.uie.CatchtheCarrot. It is available free of charge. 

It's engaging and great for kids, teens, adults and seniors.. This app will be useful for teachers, 4-H leaders, Scout Leaders, senior centers, and programs teaching the basic food and nutrition concepts.

Please visit the u-tube video on how to use the app. The final URL: http://www.youtube.com/watch?v=Nx3wxmv0r8E

Understanding Organic Food Labels

Understanding Organic Food Labels

The availability of organic foods is increasing. All foods labeled organic must meet strict government standards. To be certified organic by the USDA, food must be produced with renewable resources while conserving soil and water. Use of most conventional pesticides is forbidden as is the use of synthetic fertilizers, irradiation and bioengineering.
 Take some time to become familiar with the labeling of organic foods.

• 100 Percent Organic. All ingredients in the product are USDA-certified organic. Also, ingredients used in processing organic foods must be organic.
• Organic. At least 95 percent of all the ingredients must be certified organic by the USDA. The remaining ingredients are not available organically, but have been approved by the government.
• Made with Organic Ingredients. At least 70 percent of the product must be USDA certified organic. These products do not bear the USDA Organic seal, but they may state “Made with Organics” and name up to three organic ingredients that were used.

Chocolate, Chocolate and More Chocolate

Chocolate, Chocolate and More Chocolate

What better time of the year to treat your Valentine as well as yourself to chocolate and more specifically to dark chocolate. In the U.S., more than 58 million pounds of chocolate candy are sold Valentine’s week, 65 million pounds during Easter, and 71 million pounds at Halloween.

Europeans account for nearly half of all the chocolate the world eats. The average Brit, Swiss, or German eats 24 pounds of chocolate a year, while someone living in the U.S. consumes only 11.7 pounds a year.

Cacao is raised by hand, on small, family‐owned farms. Chocolate comes from a fruit tree; it’s made from a seed. Approximately 3 million tons of cocoa beans are turned into chocolate products each year. It takes 2 to 4 days to make a single‐serving chocolate bar

Nutrients, phytonutrients, and fatty acids found naturally in cocoa may be associated with lower risk of cardiovascular disease. Other than cinnamon, cacao is the highest natural source of certain heart‐healthy polyphenols. Polyphenols can serve as vasodilators. The risk of cardiovascular disease was shown to be reduced by 50% in routine chocolate eaters. Cocoa flavonols are absorbed into, and accumulate in, the areas of the brain involved in learning and memory. Research shows long-term flavonol consumption may have protective effects against cognitive decline, including stroke and dementia. Chocolate can also improve a person’s mood.

 

In moderation, chocolate may be part of a healthy diet.
• Count Calories: Balance the calories in chocolate by cutting calories in other treats.
• Pair It: Eat chocolate with other foods, such as fruit or pretzels, to complement flavors while enjoying smaller amounts.
• Explore It: Enjoy the variety of flavor experiences from light to very dark chocolate.
• Eat Slowly: Eat chocolate slowly as you savor the flavors.
• Save Yourself: To stick to modest portions, plan ahead and buy chocolates that can be portioned or are individually wrapped.

Healthy Breakfast: A "Plus" for Kids' Math Performance, Study Shows

Healthy Breakfast: A "Plus" for Kids' Math Performance, Study Shows

Eating breakfast—or choosing to skip it—may significantly influence a child's ability to solve math problems, a U.S. Department of Agriculture (USDA)-funded nutrition study suggests.

Research conducted by R. Terry Pivik involved 81 healthy children indicated that those who ate breakfast were better able to tackle dozens of math problems in rapid-fire succession than peers who didn't have a morning meal.

Pivik directs the Brain Function Laboratory at the USDA Agricultural Research Service (ARS) Arkansas Children's Nutrition Center, and is also a research professor in pediatrics at the University of Arkansas for Medical Sciences. Both the center and the university are in Little Rock.

In the study of 8- to 11-year-old volunteers, each child took two morning math tests, with a 40-minute break in between. Half of the kids ate breakfast during the break; the others did not.

During the math tests, EEG (electroencephalographic) sensors were used to harmlessly record electrical activity generated over regions of children's brains that are involved in solving math problems. The sensors were fitted into a soft cap that the kids wore as they viewed simple math problems presented to them on a computer monitor, calculated the answer in their head, then selected one answer from among three onscreen choices.

EEG data showed that youngsters who had skipped breakfast had to exert more effort to perform the "mental math" that the tests required, and to stay focused on the task at hand. In contrast, those who had eaten breakfast used less mental effort to solve the problems, stayed more focused on the tests, and improved their scores in the post-breakfast test.

Previous studies by researchers elsewhere have shown an association between nutrition and academic performance. However, the design of the Arkansas study had some important differences. For example, the researchers carefully controlled the time at which the kids ate breakfast, as well as what they were served. The study is apparently the first published investigation, with 8- to 11-year-olds, that controlled the time and content of the morning meal and used EEG technology to monitor brain activity while the children were solving math problems.

Findings were documented in a peer-reviewed article published in 2012 in the scientific journal Physiology & Behavior.
Source: The study is described in the November-December 2013 issue of Agricultural Research magazine

Selecting Healthy Popcorn Options

Selecting Healthy Popcorn Options

Plain popcorn is a healthy, high-fiber whole grain. Unfortunately some popcorns have a significant amount of saturate fat, trans fat and sodium. Others have caramel, chocolate and other coatings added which increase the sugar content.

Here are some tips for selecting healthy popcorn.

• Serving sizes vary in microwave popcorn products. Most servings vary from three to six and a half cups. Five cups in an average serving.

• Trans fats. There are a number of products that still use partially hydrogenated oil, the source of artificial trans fat. Look for brands that do not contain partially hydrogenated oil.
• A number of products contain palm oil. Use of this product will increase the amount of saturated fat in the product. Look for products that have 1.5 grams of saturated fat or less.
• Look for products that have 300 milligrams of sodium or less per serving. Many products contain significant amounts of sodium. Remember sea salt does not mean low sodium.
• Look for a product that is labeled “94% Fat Free” or “No Oil” popcorn.
• While those popcorn products that have added chocolate, caramel or other sweeteners may taste good, the additions can lead to an increase in calories. Often the serving size of these products is smaller.

Citrus Fruits - A Taste of Sunshine

Citrus Fruits – A Taste of Sunshine

During these cold winter months, citrus fruit is a taste of sunshine and this fruit makes me smile when I see oranges, lemons, grapefruit and clementines at the grocery store. Their versatility stems from the fact that citrus offers three ingredients in one: fruit that can be eaten as is, added to salads, salsas and desserts; juice which can be drank as is or added to many recipes; and zest, offering a tantalizing fragrance and flavor wherever used.

In addition to flavor, citrus fruit is a good source of vitamin C, potassium and other vital nutrients needed to keep your body in good repair.

Look for these citrus fruits.
• Pummelo have a mild grapefruit flavor, are sweet and easy to peel. They are usually eaten by themselves or sectioned into salads, salsas or other dishes needing a pop of flavor. 

Pummelo

• Meyer lemons are mild, and have a slightly sweet lemon-orange flavor. Put slices under poultry skin before roasting. Meyer lemons are not tart enough for recipes calling for regular lemons.
• Blood oranges which are deep red in color with an intense bright orange flavor with a hint of raspberry or strawberry. Juice makes a lovely drink and flesh can be substituted for Valencia oranges.
• Clementine or mandarin are among the sweetest of citrus fruits. Sprinkle zest over salads or into chocolate cake or quick bread batter. Goes well with poultry and seafood.
• Cara Cara orange is a sweet red-fleshed naval orange that is low in acid. Juice is sweet with a slight tang that works well in beverages. Segments can be used in salads and goes well with fish.