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Mary’s Memo #2207

GREEN TEA BOOSTS FULLNESS
Sipping a cup of green tea with a meal may help youfeel fuller and less likely to go back for seconds. That’sthe conclusion of Swedish researchers, who compared thepost-meal effects of green tea and plain water. Researchersobserved study participants for two hours after a meal,quizzing them on satiety and how full they felt. Not onlydid participants report feeling fuller when accompanyingthe meal with a cup of green tea, they were also lessinterested in eating another mouthful of the same food.When washing down the food with plain water, participantswere later more likely to go for a second helping.
Source: Tufts University Health & Nutrition Letter, February 2011.

RIGHT KIND OF FAT CAN LOWER HIP FRACTURERISK
The benefits of “good” fats versus the dangers of “bad”fat are a hot nutrition topic. Many Americans tend to eat adiet high in “bad fat” which can lead to obesity, heart problemsand even death. But adding more healthy fats to yourdiet can help you live a longer, healthier life.
Now, researchers have found that eating the right kindof fat also can have a significant impact on your bone health,according to a study published in the December 2010 issue ofthe American Journal of Clinical Nutrition. More than 137,480participants from the Women’s Health Initiative study wereevaluated for total fractures and, more specifically, hip fractures,in relation to dietary fat intake. The researchers foundthat higher saturated fat consumption was associated with ahigher risk of hip fracture. Saturated fats are typically foundin meat products such as beef and pork, as well as full fatdairy products and palm, palm kernel and coconut oils.
The study also found that women who ate diets high inmonounsaturated fat from foods such as olive oils, avocadosand pecans, and those who ate foods high in polyunsaturatedfat, such as walnuts, sunflower seeds, soybeans and safflower,sunflower and corn oils, had decreased fracture risk.
Source: Weill Cornell Medical College Food & Fitness Advisor,February 2011.

MORE “CHEAP EATS”
Sloppy Joe Beef Bake is timelier today than it was in thespring of 1971 when it was featured in Mary’s Memo. Therecipe serves 6 to 8 people with just 1 pound of ground steakor ground chuck (the leaner the meat, the less calories perserving). Ditto if you make it with reduced-fat cheese. Kudosto McCormick for voluntarily reducing the amount ofsodium in their mixes! Since 1971 whole grain pastas are also available. Do try this healthier version soon! 
SLOPPY JOE BEEF BAKE 
1 pound ground steak or ground chuck 
1 package McCormick Sloppy Joe Seasoning Mix 
(1) 6-ounce can tomato paste 
1-1/2 cups water 
2 cups whole wheat elbow macaroni, cooked according
to package directions 
(1) 15.25-ounce can whole kernel corn, drained 
2 cups reduced-fat shredded sharp Cheddar cheese 
Cook ground steak or chuck in large skillet over medium
heat, stirring constantly until meat loses its red color. Drain
any fat from meat before proceeding. Return meat to skillet
and add seasoning mix, tomato paste and water. Bring
to a boil; reduce heat and simmer 10 minutes, stirring occasionally.
Stir in cooked macaroni and 1 cup cheese. Spoon
into 2-quart casserole; sprinkle with remaining 1 cup cheese.
Bake, uncovered in preheated 350ºF oven until bubbly, about
35 minutes. Recipe makes 6 to 8 servings. 

MUFFINS: AN ANYTIME TREAT 
But when they’re made with fresh blueberries, there’s
even more reason to eat them. This recipe requires 6 ounces
of blueberries, the size container that is available this time of
year. Zest of lemon adds to total tastiness. Serve them hot. 

BLUEBERRY LEMON MUFFINS
 
1-1/2 cups +1-1/2 teaspoons unsifted all-purpose flour 
1/4 cup sugar 
2-1/2 teaspoons baking powder 
1/2 teaspoon salt 
3/4 cup milk 
1 well beaten egg 
1/3 cup canola oil 
6-oz. container fresh blueberries, washed and drained 
2 tablespoons sugar
 
1 teaspoon zest of lemon 
Melted butter and additional sugar for topping 
Mix flour, 1/4 cup sugar, baking powder and salt together in
a mixing bowl. Make a well in the center of the flour mixture.
Whisk together milk, egg and oil. Add all at once to
dry ingredients. Stir quickly until dry ingredients are just
moistened. Mix blueberries with 2 tablespoons sugar and
lemon zest; stir gently into muffin batter. Fill greased muffin
cups 2/3 full. Bake in a preheated 400ºF oven for about 25
minutes. Loosen from muffin cups and while still hot, dip in
melted butter and sugar. Recipe makes 1 dozen muffins.
Download PDF of Memo #2207

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