If You Can't "Beet" Them, Then Enjoy Them

If You Can’t “Beet” Them, Then Enjoy Them

Beets are a fall vegetable that often get upstaged by other more prominent vegetables like squash, sweet potatoes and carrots. 

 Beets are good sources of nutrients, vitamins C and K, fiber and iron.  They are also a good source of betaines and betalains, compounds that can help reduce inflammation and keep your liver healthy.

 Here are some ways to make the most of beets’ health benefits.

·         Roasting beets with the skins on preserves their nutrients and brings out their sweet side.  Don’t forget the antioxidant-rich edible leaves and stems: sauté with minced garlic and olive oil until wilted and tender. 

·         Beets can be used to make juice.  For a healthy juice blend, combine one or two small beets with carrots and apples.

·         Raw, grated beets add crunch to a salad.  Sprinkle with walnuts and Parmesan or goat cheese to compliment beet’s flavor.

Scent-sational Cinnamon

Scent-sational Cinnamon 

In the United States, the products cassia and cinnamon are allowed to appear on labels as “cinnamon.”  Cassia is harvested from the cassia tree.  Cassia has a slight bittersweet flavor and is darker reddish-brown in color.  It is also less expensive than cinnamon. Cinnamon has a sweet, warm and woodsy fragrance.  It is light brown or tan in color.    

Cinnamon sticks are about three-quarters of an inch thick with many concentric, paper-thin rings.  Cassia is also rolled into quills, but the individual layers are noticeably thinker and usually fewer.

Cinnamon is a great addition to many foods.  Here are some ways to use this scent-sational product.

·         Add cinnamon to pancake and quick bread batter.  I add cinnamon to cookies made with dried fruit and oatmeal.

·         Sprinkle cinnamon on oatmeal.

·         I like to roll out yeast bread dough into a rectangle and brush with a little melted butter, sprinkle with cinnamon and walnuts. Roll the dough from the short end, place in 8 inch x 4 inch  bread pan, let rise until dough is one inch above top edge of pan and bake at 350 degrees for approximately 27 to 30 minutes or until top of loaf is golden brown.

·         I make my own granola and add cinnamon to the recipe.

·          Many food preservation recipes call for cinnamon or cinnamon sticks.

·         Cinnamon is an ingredient in Indian curries. 

Cinnamon should smell sweet.  If it does not, toss.  Sticks last up to one year and ground cinnamon for six months.    

Study: Young People can Benefit from More Information About Energy Drinks

Study: Young People can Benefit from More Information About Energy Drinks

For most students, the school year includes some late nights writing papers, studying for exams or socializing with friends. But popular energy drinks used by many teens and young people to stay awake might be setting the stage for potential adverse health effects, according to a study from the Centers for Disease Control and Prevention (CDC).

Energy drinks are growing in popularity among young people with about half of the energy drink market consisting of adolescents and young adults. When used in excess, these drinks can cause health impacts such as elevated blood pressure, dehydration and difficulty sleeping.

Energy drinks that contain caffeine, sugars and other substances first made their appearance in the U.S. in 1997. Researchers from the CDC report that since their introduction, sales of the drinks have boomed. In 2011 alone, about half of all college students consumed energy drinks at least once a month, contributing to $9 billion in the drinks’ sales.

To learn more about teens’ perceptions of energy drinks, CDC researchers used data from a 2011 survey that looked at the health beliefs and behaviors of 779 young people between the ages of 12 and 17. The study, “Perceptions About Energy Drinks Are Associated with Energy Drink Intake Among US Youth,” (found online at http://ajhpcontents.org/doi/abs/10.4278/ajhp.130820-QUAN-435) measured energy drink consumption and the participants’ perceptions about energy drinks.

--Overall, eight percent of young people drank energy drinks weekly. Twenty percent wrongly perceived that energy drinks are safe for teens, and 13 percent wrongly perceived that energy drinks are a type of sports drink.

--Factors that went along with energy drink use among young people included alcohol use, increased physical activity, less fruit and vegetable consumption, and increased fast food consumption.

--Participants who believed that energy drinks were safe for teens were more likely to be male, drink alcohol, use marijuana and drink non-diet soda.

The study results suggest that youth who believe energy drinks are safe are more likely to participate in unhealthy behaviors—possibly due to a lack or awareness or education, peer influence or risk-taking behavior.

Because of their potential harmful effects, it’s important for us to know how young people perceive the health risks of energy drinks. This study’s findings suggest that young people may need more information to make healthier choices.

Source: Beth Olson, Nutritional Sciences Specialist,University of Wisconsin-Extension.

Cooking Tips for Cooking for One or Two

Cooking Tips for Cooking for One or Two

It can be a challenge when cooking for one or two. Just because you have a smaller household does not mean that you should abandon the kitchen for takeout. Here are some tips to prepare healthy meals that provide variety.

- Cook a batch of whole grain such as brown rice or barley and freeze in individual portions using a muffin pan. Once frozen, the discs can be stores in a freezer storage bag.

- Visit the bulk bins at your local health foods and grocery stores.  You can buy exactly what you need with no waste and it is often less expensive per pound. 
- Bulk bags of fruits and vegetables are only a better deal if you eat them before they spoil. If you only need three mushrooms, it may be better to buy them individually rather than purchasing an eight ounce package unless you have other plans to use them.
- Embrace breakfast for dinner.  Eggs, pancakes, and French toast are quick and easy to make as well as nutritious.
- Find a friend and do a meal trade.  Know someone who is also dining solo?  Suggest that each of you find a recipe that serves two and prepare it.  Keep one portion for yourself and trade the second portion so you will have two single-serving meals.
- Cook once and eat all week.  I like to cook a whole chicken on the weekend.  I can use the meat for sandwiches, chicken salad, chicken tacos and what is left can be frozen.
- Take advantage of salad bars in the supermarket.  It is a great way to buy smaller portions of already prepared chopped vegetables that can be used in salads, stir fries, and casseroles. 

Sodium Intakes in US School Children

Sodium Intakes in US School Children

The CDC just released a report detailing sodium intake in school-aged children, using information gathered in 2009-2010 from the National Health and Examination Survey (NHANES): http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6336a3.htm?s_cid=mm6336a3_w

Sodium intakes are a concern due to associations of high intakes with hypertension (high blood pressure) – a contributor to stroke and heart disease.

Children had an average sodium intake of 3,279 mg/day, higher than the Healthy People 2020 for the US population ≥2 years old: 2,300 mg. The highest intake of total sodium was in boys and high school students; adjusted per 1000 kcals consumed, the highest intakes were in high school children. This suggests sodium intake increases as children take in more food-but selections among high school students also contain more sodium relative to their calorie content than selections of younger children. There were generally no differences in sodium intakes among race/ethnic groups, among groups with different household incomes, and between children of normal weight vs. those who were overweight.

There were interesting findings for food sources of sodium. The largest contributors are: pizza, yeast breads, cold cuts & cured meats, savory (not sweet) snacks, sandwiches, cheese, processed chicken products (nuggets, etc.), pasta dishes, Mexican dishes, and soups. There were other categories that contributed sodium when the data was arranged by age and ethnic groups, and this detail is available at the link above. The majority of sodium was contributed by grocery store foods; however, fast foods contributed the most sodium per kcal. For those children eating a school meal on the day this information was gathered, 26% of their sodium came from school foods. On a per meal basis, 14.9% comes from breakfast; 29.5% from lunch, 39.2% from dinner, and 16.4% from snacks.

These data suggest that sodium intakes reflect similar types of foods consumed across different populations of children, and supports ongoing efforts to reduce sodium in processed foods purchased both in grocery stores and restaurants, and served in school settings.

Families are encouraged to purchase foods naturally low in sodium such as fruits and vegetables. Fruits and vegetables provide other nutrients, such as potassium, which play a role in reducing high blood pressure. Alternatives to some of the commonly consumed foods such as pizza, cold cuts, and processed chicken products may include lower sodium versions or whole food alternatives such as lean meat and whole grain/high fiber carbohydrates.  Reading food labels is key in making the best selections possible among processed foods such as bread products, breakfast cereals, and snack foods.

Source: Beth Olson, UW-Extension Nutrition Specialist

 

Making Wise Choices When Selecting Crackers

Making Wise Choices When Selecting Crackers

Crackers are a popular food for snacking as well as enhancing meals.

Check the Nutrition Facts Label as well as the ingredient listing when buying crackers. Too much salt and “bad” fats can be found in some crackers.  One serving should have no more than 200 milligrams of sodium, three to six grams of fat, 1 gram of saturated fat and 0 grams of trans fat.      

Look for crackers that are labeled “whole wheat” or “whole grain.”  These products are less processed and provide more fiber and nutrients.  Whole grain flour should be one of the first three ingredients when reading the ingredient list. Look for crackers that have three to five grams of fiber per serving.

Compared to other crunchy snacks, whole grain crackers pack more satisfying crunch for the calories.  A typical serving usually has 120 to 150 calories for five to 110 calories.    

If you plan to top your crackers, look for low fat cheese options, low-fat bean dip, hummus and low-fat cream cheese.

Don't Make These Canning Mistakes

Don’t Make These Canning Mistakes

 There are a number of mistakes that can be made when preserving food.  Make sure not to make the following mistakes. 

·         Make up your own canning recipe. Without scientific testing, you will not know how long the product needs to be processed to be safe.

·         Adding EXTRA starch, flour or other thickener to recipe. This will slow the rate of heat penetration into the product and can result in undercooking.

·         Adding EXTRA onions, chilies, bell peppers, or other vegetables to salsas. The extra vegetables dilute the acidity and can result in botulism poisoning.

·         Using an oven instead of water bath for processing. The product will be under-processed since air is not as good a conductor of heat as water or steam.

·         Not venting pressure canner. Lack of venting can result in air pockets (cold spots) which will not reach as high a temperature as is needed.

·         Using an oven instead of a water bath canner for processing.  The product will be under processed since air is not as good of conductor as heat.

·         Cooling pressure canner under running water.

·         Calculations as to processing time include the residual heat during the normal cool-down period as part of the canning process. Hurrying this process will result in under-processed food; siphoning of liquid from the jars and jar breakage may also occur.

·         Use of mayonnaise jars. The thinner walls of the glass may break, especially if used in a pressure canner, and it may be more difficult to obtain a good seal.

·         Acid needs to be added when canning tomato products.  One tablespoon of lemon juice needs to be added to pints jars and two tablespoons per quart jar.  

Source: Kelly Riggs, Utah State Extension

Using Fresh Herb in Food Preparation

Using Fresh Herb in Food Preparation

Whether you plant them or pick them up at the grocery store or farmers’ market, adding fresh herbs is a quick way to transform ordinary meals into extraordinary meals. Using herb is a great way to flavor foods when cutting back on salt, fat and sugar.

If you plan to purchase herbs, choose them close to the time you plan to use them. When growing herbs in your own garden, the ideal time for picking is in the morning after the dew has dried but before the sun gets hot. This helps ensure the best flavor and storage quality.

Fresh herbs can be stored in an open or a perforated plastic bag in the refrigerator crisper drawer for a few days. If you don’t have access to commercial perforated bags, use a sharp object to make several small holes in a regular plastic bag.

Unless directed otherwise by the recipe, add the more delicate herbs — basil, chives, cilantro, dill leaves, parsley, and mint — a minute or two before the end of cooking or sprinkle them on the food before it’s served. The less delicate herbs, such as oregano, rosemary, and thyme, can be added about the last 20 minutes of cooking.

A general guideline when using fresh herbs in a recipe is to use 3 times as much as you would use of a dried herb. When substituting, you’ll often be more successful substituting fresh herbs for dried herbs, rather than the other way around.

Source: Lancaster County Extension, Lincoln, Nebraska

Bagged Lunch vs. School Lunch

Bagged Lunch vs. School Lunch

Which meals contain more calories?

How does calorie count differ between school made lunches and lunches brought from home? Researchers at the Cornell Food and Brand Lab looked at the food diaries of 2,314 US children of various ages and found that those who ate lunches brought from home consumed 96 more calories than their school meal eating classmates. However, those with more calories in their packed lunches ended up eating fewer calories later in the day. The researchers concluded that the difference in calorie count between school lunches and lunches brought from home was not statistically significant.

These findings can be leveraged by school cafeteria personal to show parents that school lunches are a healthy choice. At many schools they are nutritious and balanced to suit the dietary needs of the students and the requirements of the Healthy Hunger Free Kids Act of 2010. Some parents seem to believe that school meals are too calorically dense or lacking in calories. This study debunks that myth by showing that school meal programs offer the same fuel that those packed-with-love lunches offer but without any extra calories.

For additional healthy lunchroom design tips visit: www.extension.org/healthy_food_choices_in_schools

Tips from Healthy Food Choices in Schools’ “Lunch from Home or Lunch from School: Which Leads to a Healthier Student?” Lara Latimer, PhD, Cornell Food and Brand Lab

 

Simple Food Safety Tips for Packing School Lunches

Simple Food Safety Tips for Packing School Lunches

With the start of school, it is time to think about school lunches. For students who take their lunch, keep food safety in mind as you prepare your child’s school lunch. Here are some recommendations for packing a safe lunch.

–Make sure your hands, food preparation surfaces and utensils are clean. Use hot, soapy water to help remove bacteria. Keep family pets away from food preparation areas and off kitchen counters. And encourage your children to always wash their hands before they eat or help you in the kitchen.

–Rinse fruits and vegetables before packing them in your child’s lunch. Rinse them under running tap water, including those with skins and rinds that are not eaten. Blot dry with a paper towel before packing. Be sure to keep cut or sliced fruits cold. Sliced peaches or bananas, or other light-colored fruit, will benefit from dipping in lemon juice or sprinkling with a commercial anti-browning preparation to keep them looking their best.

–Keep hot foods (soup, chili, stew) hot by using an insulated bottle. Fill the bottle with boiling water and let it stand for a few minutes. Empty the bottle and then fill it with piping hot food. Keep the bottle closed until lunchtime. Discard leftovers that arrive home in the insulated bottle at the end of the school day.

–Cold foods should stay cold. If you pack a cold lunch the night before, it will stay cool longer the next morning. Insulated, soft-sided lunch totes can help keep perishable foods chilled; simply add a cold source, such as a small frozen gel pack or frozen juice box. Any perishable food (meat, poultry or egg sandwiches, or dairy products) not eaten at lunch should be discarded.

–Sometimes a field trip will require that lunch be packed in a brown paper sack. When that is the case, opt for non-perishable foods such as peanut butter or cheese sandwiches, crackers, or packaged pudding or fruit. A frozen juice box will serve as a disposable cold source and should be thawed and ready to drink by lunchtime.

And speaking of containers, resist the urge to reuse plastic sandwich or bread bags when packing school lunches. Bacteria can spread from one product to another, increasing the chance of spoilage or illness.

Learn more about packing safe lunches at Fight BAC!® http://www.fightbac.org and the American Dietetic Association website: http://www.eatright.org

Source: Barbara Ingham, University of Wisconsin-Extension Food Science Specialist