HOME COOKING LOWERS DIABETES RISK
People who often consume meals at home are less likely to develop diabetes than those who frequently eat out, a new study finds.
Internationally, there is an increasing tendency for people to eat out, which can involve consuming fast food, for example. Concerns have been raised that such a habit can could lead to weight gain, which, in turn, is associated with an increased risk of diabetes.
Researchers from the Harvard School of Public Health evaluated large prospective datasets in which U.S. health professionals, both men and women, were followed for long periods, taking note of a variety of health indicators, including self-reported information on eating habits and occurrence of diabetes. All in all, the study researchers analyzed 2.1 million years of follow-up data, they said.
The findings indicate that people who reported consuming 5 to 7 meals prepared at home during a week had a 15 percent lower risk of type 2 diabetes than those who consumed 2 such meals or fewer in a week. A smaller, but still statistically significant reduction was apparent for those who reported consuming more midday meals prepared at home.
Well-established diabetes prevention strategies include behavioral interventions aimed at increasing exercise and improving dietary habits. These findings suggest that the nutritional and lifestyle benefits of consuming meals at home could contribute to these diabetes prevention efforts, the researchers say of their study, which appears in a special issue of PLOS Medicine.
Source: Newsmax Health, 2016.
BEAT THE HEAT ENTRÉE
What I like best about Teriyaki Chicken Foil Pack, a Pillsbury recipe, is that it’s cooked outside on our gas or charcoal grill. I replaced Minute Rice with Uncle Ben’s Instant Brown Rice because it has more food value. It doesn’t take quite as long to cook as original recipe said. I’d say my chicken tenders were more done than they needed to be. Enjoy!
TERIYAKI CHICKEN FOIL PACKETS
• 1 20-ounce can pineapple chunks canned in juice, drained, juice reserved
• ¼ cup water
• 2 cups Uncle Ben Instant Brown Rice
• 2 large red bell peppers, cut into 1½-inch chunks (about 2 cups)
• 3 cups fresh sugar snap peas (available at Chief in already washed and ready-to-use bag)
• ¾ cup teriyaki baste and glaze sauce
• 1 lb. 4-ounce bag chicken tenders (you need 12 tenders so each packet contains 3)
Heat gas or charcoal grill. Cut 4 18x12-inch sheets of heavy duty foil. Spray each with cooking spray. Pour reserved pineapple juice and water in 4-cup measuring cup. Add brown rice; stir and let stand about 10 minutes or until almost all the liquid is absorbed. Meanwhile, in large bowl, toss pineapple, bell peppers, sugar snap peas and ½ cup of the teriyaki sauce until well blended.
Place 3 chicken tenders on each foil sheet. Dividing evenly, spoon vegetables over chicken tenders. Divide rice mixture and remaining liquid evenly over chicken and vegetables. Spoon 1 tablespoon of remaining glaze over chicken and vegetables; stir gently.
Bring up 2 sides of foil so edges meet. Seal edges, making tight ½-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal. Place packs over medium heat. Cover grill and cook for 12 to 14 minutes or until chicken is no longer pink in center and vegetables are crisp-cooked. Remove packs from grill. Carefully fold back foil; open one end and spoon onto serving plates. Garnish with chopped parsley, if desired. Recipe makes 4 servings.
Source: Adapted from internet Pillsbury recipe.
ALL-IN-ONE SAUCEPAN BROWNIES
This brownie recipe was found among Katharine Hepburn’s belongings after she died. She was one of my favorite actresses so naturally, I had to try the recipe.
What I like best about it is that after butter and baking chocolate are melted together, the other ingredients are stirred together in the same saucepan before spooning into prepared pan. Note: When a recipe says to bake in a pan don't use glass.
KATHARINE HEPBURN’S BROWNIES
• 1 stick (½ cup butter)
• 2 1-oz. squares unsweetened baking chocolate
• 1 cup sugar
• 2 large eggs
• ½ teaspoon pure vanilla extract
• ¼ cup all-purpose flour
• ¼ teaspoon salt
• 1 cup chopped walnuts
Melt together butter and chocolate and take the saucepan off the heat. Stir in sugar, eggs and vanilla and beat mixture well. Stir in flour, salt and walnuts. Spoon into greased and floured baking pan. Bake in preheated 325ºF oven for 35 to 40 minutes. Cool on rack. Cut into squares and eat out of pan or serve on a serving plate. Yummy and moist! Source: Adapted from Bon Appetite recipe.
FROM THE COOKBOOK SHELF
Better Homes & Gardens has a Summer Slow Cooker magazine for $9.99. If you’re a fan of the slow cooker recipes, you may want to invest.
With so much yard work in our lives in the summer I rely on the slow cooker for many entrees. Recipe sources include the internet where I found Betty Crocker’s Hula Chicken. I asked friends to critique it and they gave it decent marks - although they prefer barbequed chicken (and I do too), but when outdoor work calls it’s comforting to know that inside dinner is simmering away in the slow cooker. Serve Hula Chicken on a bed of rice, brown preferred, to kick up the food value.
SLOW COOKER HULA CHICKEN
• 1 cup pineapple juice
• 1/3 reduced sodium soy sauce
• ½ cup catsup
• 1 tablespoon rice vinegar
• 1/3 cup packed light brown sugar
• 2 cloves garlic, minced
• 1 tablespoon grated ginger root
• 1 to 2 tablespoons Sriracha sauce
• 2 pounds boneless skinless thighs
• 2 8-ounce cans crushed pineapple, drained, juice reserved
In 5 to 6-quart slow cooker, mix pineapple juice, soy sauce, catsup, rice vinegar, brown sugar, garlic, gingerroot and Sriracha sauce. Add chicken and crushed pineapple. Cover and cook on high setting for 4 to 6 hours. Once chicken is cooked through and sauce thickened, remove chicken and shred with 2 forks. Return chicken to sauce. Cook, uncovered, 25 to 30 minutes or until sauce is thickened. If sauce gets too thick, add reserved pineapple juice from can (I did use it). Serve warm over a bed of brown rice. Source: Adapted from Betty Crocker internet recipe.
WALK WITH A FRIEND; IT’S GOOD FOR YOU
Exercise and social interaction can help boost levels of brain-related neurotrophic factor (BDNF), a protein that appears to slow progression of Alzheimer’s disease in older adults. In a study, participants with the highest brain levels of BDNF (upon autopsy) had 50 percent slower declines memory and cognition than those with the lowest levels of the protein. Scientists believe that increasing levels of BDNF through lifestyle changes and new drugs could slow disease progression. (Neurology, January 2016). Source: Duke Medicine, July 2016.
MAY HELP PREVENT ALZHEIMER’S DISEASE
Eating seafood may help prevent Alzheimer’s disease in people at high risk for it. even though seafood is often contaminated with mercury, a known neurotoxin. In a study in the Journal of the American Medical Association, researchers looked at brain autopsies of 286 people, average age 90, and correlated the findings with the subjects with a key genotype (APOE4) associated with Alzheimer’s risk; those who had eaten seafood at least once a week showed fewer signs of dementia-related brain changes than those who ate little or none; no effect was seen in those without the genotype. Reassuringly, though mercury levels in the brains increased with seafood intake, this was not associated with dementia-related signs. Source: University of California, Berkeley Wellness Letter, July 2016.
WHATS NEW FROM THE “GADGET GURU”
At Bed Bath and Beyond I bought 2 'n 1 Veggie Brush for $7.95 plus tax. It not only cleans vegetables gently and thoroughly without bruising them, but includes a pop-out soft brush with silicone bristles for cleaning mushrooms.
The second gadget came from Williams Sonoma but may be available from other sources. It has various size holes to pull kale and herbs through, like thyme, stripping the vegetable from the stem. It works like a charm!
Both of the above gadgets are BPA-free and top rack dishwasher safe.
NATIONAL HOT DOG DAY
The National Hot Dog and Sausage Council is responsible for July 23rd being National Hot Dog Day, but they hesitate to forecast consumption because they are consumed in so many venues.
When I indulge, it’s a beef hot dog and none taste better than when they’re eaten outdoors. But in honor of National Hot Dog Day I’m sharing a recipe from a former Edgerton, Ohio lady who gave it to me years ago.
Her herbed bread sticks are wonderful with a salad.
HERBED HOT DOG TOASTS
• 8 hot dog buns, split and quartered
• ½ teaspoon of California garlic salt
• 1 teaspoon dill weed
• 1 teaspoon dried basil
• ¼ teaspoon parsley flakes½ cup butter, softened
Mix butter with garlic salt, dill weed, basil and parsley flakes. Spread carefully over bun quarters. Bake in preheated 300ºF oven for 30 minutes. Cool and store in a covered container. Recipe makes 32.
NATIONAL ICE CREAM DAY
The third Sunday this month is National Ice Cream Day, a good reason to make something with ice cream such as Red, White and Blue Dessert Salad. It makes 12 to 14 servings, a good choice when entertaining this summer.
RED, WHITE AND BLUE DESSERT SALAD
• 1 3-ounce box strawberry gelatin
• 1 cup boiling water
• 1/3 cup cold water
• 1 10-ounce box frozen strawberries
• 1 3-ounce box lemon gelatin
• ¾ cup boiling water
• 1 teaspoon plain gelatin
• ¼ cup cold water
• 1 pint vanilla ice cream, slightly softened
• 1 3-ounce box lemon gelatin
• 1 cup boiling liquid (blueberry syrup and water)
• 1 teaspoon plain gelatin
• ½ cup cold water
• 1 15-ounce can blueberries, drained and mashed, reserving juice
Dissolve strawberry gelatin in boiling water. Soften plain gelatin in cold water and add to hot gelatin mixture. Stir to dissolve. Add frozen strawberries and stir gently until fruit thaws and separates. Spoon into 9x13-inch glass dish and chill until set but not firm. To make white layer: Dissolve lemon gelatin in ¾ cup boiling water. Soften plain gelatin in ¼ cup cold water. Add hot mixture and stir to dissolve. Blend in ice cream, beating until smooth. Spoon over strawberry layer. Chill until set but not firm. Dissolve remaining box of lemon gelatin in ½ cup cold water and add blueberry juice and water mixture. When slightly thickened, add mashed blueberries and spoon over white layer. Chill until firm and cut into squares. Recipe makes 12 to 14 servings. Source: Thank You, I’m Glad You Liked It cookbook.
SALMON IS GREAT ON YOUR PLATE
Nutrition experts frequently recommend eating cold water, fatty fish and salmon tops the list. ”Salmon is an excellent source of lean protein (a 3-ounce serving provides 23 grams) says Tanya Freirish, MS, RD, CDN, A dietitian at New York Presbyterian/Weill Cornell. It’s also a good source of omega-3 fatty acids that many Americans don’t get enough of in their diets, as well as potassium, phosphorus and zinc.” Rich in omega-3 fatty acids, a type of polyunsaturated fat that is linked with lower risk of heart disease, lower triglyceride levels, lower blood pressure and reduced joint pain due to rheumatoid arthritis. Salmon is also a good source of vitamin D, which is essential for bone health. Vitamin D deficiency is associated with kidney disease, diabetes, cancer, depression and dementia. A 3-ounce portion of salmon provides 447 International Units (IU) for adults age 51 to 70 and 800 IU for adults over 70. Frozen and canned are also good options. Source: Weill Cornell Medical College Women’s Nutrition Connection, July 1016.
DAIRY PRODUCTS BACK ON “OKAY” LIST
Deprive yourself no longer! Researchers investigated how consumption of dairy products was associated with the risk of becoming overweight or obese, and whether consumption of high-fat, low-fat and certain types of dairy products caused a difference. Drawing from participants in the Women’s Health Study, researcherschose approximately 18,500 women with normal body mass index (BMI) of 18.5-24.9 at baseline. During an average follow-up of 11 years, 8,238 women became overweight (BMI 25-30) or obese (BMI>30). However, weight gain for the highest quintile of dairy consumption (at least 3.1 servings daily) was 1.65 kilograms (3 lbs. 10 oz.) versus weight serving daily. While the difference in weight gain was modest, the women who had greater intake of total dairy products gained less weight than those who consumed fewer servings of dairy products, confirming that a dietary intake of at least three daily servings of dairy does not increase the risk of becoming overweight. The women in the highest quintile of intake also appeared to consume higher-fat dairy products, specifically, whole-fat milk and butter. Included in the study were dairy products such as skimmed milk, whole milk, sherbet, cream, yogurt, cheese and butter. Researchers suggest that certain components of dairy products, including proteins, vitamin D, calcium and phosphorus, may contribute to a lower risk of becoming overweight or obese. The study confirms results of several other studies that higher total dairy intake (including yogurt) is associated with less weight and waist circumference gains over a nine-year period. Source: Duke Medicine Health News, July 2016.
PIECE DE RESISTANCE
The fewer the ingredients, the better that memo readers like the recipes; Mini Lemon Mousse Cups are sure to please!
MINI LEMON MOUSSE CUPS
• 2 cups soft Cool Whip
• 10-ounce jar lemon curd (available at Chief in the same area that peanut better products are located)
Fold jar of lemon curd into thawed Cool Whip. Spoon into dessert dishes Garnish with lemon slices, if desired. Refrigerate up to 24 hours before serving. Makes 9 servings. For more super-simple dessert ideas go to kraftrecipes.com. Source: Summer issue of Kraft Food & Family, 2016.
HAPPY 4TH OF JULY TO ALL!
July is National Hot Dog Month, National Ice Cream Month, National Blueberry Month, National Anti-Boredom Month, also Chocolate Day on July 7th and Pecan Pie Day on July 12th!
CELEBRATE JULY WITH THESE TIMELY RECIPES SAUCY HOT DOGS
2 tablespoons prepared mustard
2 8-ounce can tomato sauce
½ cup dark corn syrup
½ cup minced onion
2 tablespoon Worcestershire sauce
½ teaspoon celery seed
2 pounds all beef hot dogs
In large skillet, blend mustard with small amount of tomato sauce; add remaining tomato sauce along with other ingredients except hot dogs. Cook over medium heat, stirring frequently until mixture comes to a boil; reduce heat and simmer gently for 30 minutes. Add hot dogs; cook until hot dogs are hot and plump. Serve in warm hot dog buns.
GERT’S ICE CREAM DESSERT
½ cup (1 stick) butter
½ cup slivered almonds
1 cup packed light brown sugar
1 cup flaked coconut
2½ cups Rice Chex, crushed fine
½ gallon softened vanilla ice cream
Melt butter in saucepan over low heat. Brown almonds in butter. Add brown sugar and stir until melted. Add coconut and crushed Rice Chex. Put half of the crumb mixture in the bottom of a 2-quart oblong dish. Spoon softened ice cream over crumbs. Sprinkle with remaining crumbs. Cover with foil and freeze. Recipe makes 12 servings. On National Pecan Pie Day July 12th, do make this pecan pie, a recipe from my microwave classes in the 70’s.
MICROWAVE PEACAN PIE
1 9-inch baked pie shell
¼ cup butter (1/2 stick)
3 large eggs
1 cup dark corn syrup
1/3 cup packed light brown sugar
1 tablespoons flour
1 teaspoon pure vanilla extract
1½ cups pecan halves
Put butter in a large glass bowl. Microwave on high ½ to1 minute to melt butter. Add eggs; quickly beat with a fork to mix well. Blend in corn syrup, brown sugar, flour and vanilla. Stir in pecan halves. Pouf filling into baked crust. Microwave on 50 percent power 9 to 12 minutes or until top surface is dry and puffed. If center is not completely set, it will firm up as it cools. Let pie cool to room temperature before cutting.
On National Chocolate Day July 7th nothing beats Death by Chocolate Cake!
DEATH BY CHOCOLATE CAKE
2-layer chocolate cake mix
¼ cup vegetable oil (like canola)
1 1/3 cup water
12-ounce package semi-sweet chocolate chips
12-ounce jar Smucker’s chocolate fudge topping
1 8-ounce container whipped topping, thawed
Chopped nuts, either pecans or walnuts (optional)
Pour oil into 9x13-inch baking pan. Whisk together cake mix, eggs and water until blended. Stir into oil. Sprinkle chocolate chips over top of the cake. Bake 30 to 35 minutes or until done in preheated 350ºF oven. Remove from oven and cool on rack for 5 minutes. With the handle of a wooden spoon, punch holes over surface of cake. Cool completely. Then carefully spread fudge topping over surface. Frost with whipped topping and sprinkle with nuts if using.
For National Blueberry Month do make a summer favorite, Blueberry Buckle.
½ cup butter, softened
¾ cup sugar
1 large egg
1¾ cup unsifted all-purpose flour
2 teaspoons baking powder
½ teaspoon salt
½ cup milk (whatever kind you use)
2 cups (I pint) blueberries, sorted, cleaned and well drained
Cream butter and sugar together until light and fluffy. Add egg and beat well. Add dry ingredients alternately with milk, beating until smooth. Gently fold in blueberries. Spoon into well buttered 9x9x2" baking pan. Sprinkle with crumbs. To make topping, blend together ¼ cup cold butter, ½ cup sugar, 1/3 cup flour and ½ teaspoon cinnamon. Bake in preheated 375ºF oven for 30 to 35 minutes. Note: Bake a double recipe in a 10x15-inch jelly roll pan.
FROM THE COOKBOOK SHELF
The 2016 Consumer Action Handbook from USA.gov has a wealth of information about purchases, problems and complaints you might have with hundreds of companies, trade association, national consumer organizations and more. It is also available in Spanish. To order a free copy, contact USA.gov and ask for publication 5131.
Sugar snap peas and snow peas are available at the Chief. Daughter Mary Ann shared a way she used shucking peas, and I improvised using frozen peas. To make, cut each of 4 cremini mushrooms into 4 slices. Sauté in butter until cooked and juice has evaporated. Cover with sherry (not cooking sherry). Add ½ cup of frozen peas and season with salt and pepper to taste. Serve as soon as peas are thawed and hot. Recipe makes I serving.
I love beet tops as well as the beets, but they’re not available this way in produce department. Instead, my options are whole beets minus tops or canned beets. Work beets into your menu plans. My cookbook includes my mother’s recipe for Harvard beets made with either fresh or canned beets.
MOTHER’S HARVARD BEETS
1 tablespoon cornstarch
1/3 cup granulated sugar
¼ teaspoon salt
½ cup apple cider vinegar
1/3 cup water or canned beet juice
2 tablespoons butter
3 cups sliced, cooked beets (fresh or canned)
Mix cornstarch, sugar, salt, vinegar, liquid and butter together and cook until thickened, stirring constantly. Add sliced beets and heat thoroughly. Recipe makes 5 to 6 servings.
Source: “Thank You, I’m Glad You Liked It” cookbook.
CAN HARDLY WAIT FOR GARDEN TOMATOES!
We’ve been fortunate to have what my spouse called a couple “million dollar rains” in June. It certainly made my small “salad garden” come alive! While I anxiously wait for garden tomatoes to harvest, Baked Tomato Casserole is a delicious alternative! Even though the recipe makes 6 to 8 servings, it doesn’t make that many servings for me and reheats beautifully in the microwave. This is also one of the few times that soft white bread crumbs (made in the food processor) are preferred.
BAKED TOMATO CASSEROLE
1 28-ounce can Our Family diced tomatoes, undrained
2 cups soft white bread crumbs
2 tablespoons packed light brown sugar
2 tablespoons apple cider vinegar
1 teaspoon dried basil
¼ teaspoon Tabasco sauce
2 teaspoons butter
Combine tomatoes, soft bread crumbs, sugar, vinegar, basil and Tabasco sauce. Spoon into 1½-quart casserole. Dot with butter. Bake in preheated 400ºF oven for 35 to 40 minutes or until bubbly and lightly browned. Recipe (for some) makes 6 to 8 servings.
Source: Thank You, I’m Glad You Liked It cookbook.
Chief’s produce department has fresh asparagus, but if you’re fortunate to have you own supply, do try this Purdue recipe for Rhubarb Custard pie. Hopefully, you have an 8-inch glass pie plate to make it.
RHUBARB CUSTARD PIE
1 tablespoon melted butter
2 tablespoons flour
1 cup sugar
2 cups finely sliced rhubarb
Unbaked 8-inch pie crust
Beat eggs. Add melted butter. Mix flour and sugar together. Stir in rhubarb. Pour into 8-inch unbaked pie plate lined with pie crust. Bake in 450ºF oven for 10 minutes, then in moderate 350ºF oven for about 30 minutes. Note: I have had these recipes since graduating from Purdue in 1949.
Source: Family Size Recipes from “Home Economics Lunchroom Favorites.”
SUMMER IS OFFICIALLY HERE! BE SUN-SAFE!
Use sunscreen daily, reapply often, and cover up when you’re outside during the day to reduce the likelihood of skin-related problems. KEEP YOURSELF HYDRATED!
Sip nonalcoholic liquids throughout the day, even if you don’t feel thirsty.
Source: Consumer Reports on Health, June 2016.
BUFFALO ANYTHING GETS MY ATTENTION
Betty Crocker’s 3rd Place Winner Bisquick Recipe Contest 2010 was Buffalo Chicken Pie. Original recipe called for cooked chicken strips but I used meat from a Chief rotisserie chicken. Also, I replaced regular Bisquick with Heart Smart kind. Never tasted a Betty Crocker impossible pie that I didn’t like!
BUFFALO CHICKEN PIE
2 cups cubed rotisserie chicken
½ cup Buffalo Wing Sauce
1 cup Our Family shredded Sharp Cheddar cheese
½ cup crumbled blue cheese
1 cup chopped celery
1 cup Heart Smart Bisquick mix
½ cup cornmeal
½ cup milk (whatever kind you use)
1 large egg
2/3 cup blue cheese dressing
Preheat oven to 400ºF. In large bowl, toss chicken and Buffalo Wing Sauce until well coated. Stir in cheeses and celery until well coated. Pour into 9-inch pie plate. In medium bowl, mix Bisquick mix, corn meal, milk and egg. Pour over chicken mixture; spread to cover. Bake 25 to 30 minutes or until topping is golden brown. Cut into blue cheese dressing.
Source: Adapted from Betty Crocker recipe.
MEETING POTASSIUM NEEDS
Leanne Stephens, a dietetic intern at Tufts’ Francis tern Nutrition Center, reports: “Although it may seem as if you are not getting enough potassium in your diet, you are probably consuming more than you think.” The Adequate (AI) for potassium suggests that adults need to aim for 4.7 grams of potassium per day in their diet. Data from a recent survey analyzing average potassium intake from food and beverages found that adult men are consuming 3.1 grams per day and adult women are consuming about 2.4 grams each day. The results of this survey are in line with other data suggesting that typical Western diet does not satisfy potassium requirements and may potentially lead to a slight potassium deficiency. “This does not mean that the only solution is to begin taking potassium supplements. In without feeling like you need fact, you should consume a potassium supplement only under the supervision of your physician. The body tightly regulates potassium, which can be just as dangerous as very low levels of potassium. The great news is that with planning, potassium needs can be met through diet without consuming oodles of bananas. While certain fruits and vegetables such as bananas and potatoes are known to be great sources of potassium, other food groups are also packed with this essential nutrient. Meat, legumes, nuts and dairy products contain ample amounts of potassium that can help you reach the AI of 4.7 grams per day. If you are concerned about your current potassium intake, you can meet with a registered dietitian to plan a healthy diet that will meet all of your micronutrient and macronutrient needs.”
Source: Tufts Health & Nutrition Letter, June 2016.
RECIPE FROM THE PAST
You already know I like anything Buffalo. Another favorite is anything Reuben flavored. Farm Journal published Snacks cookbook just before Christmas in 1977 and this week’s Reuben Sandwich Filling has been on my “so good” list ever since!
REUBEN SANDWICH FILLING
1 12 ounce can corned beef, shredded
8-ounces Our Family shredded Swiss cheese
1 16-ounce glass jar of Silver Floss Sauerkraut, drained and
¾ Cup Our Family Light Mayonnaise
3 tablespoons chili sauce
Combine corned beef, cheese, mayonnaise and chili sauce. Cover and store in the refrigerator. To serve, spread filling between rye bread slices. Butter outside of bread slices. Cook on sandwich grill or in skillet until cheese melts. Recipe makes 5 cups filing.
Source: Farm Journal Snacks cookbook, December 1977.
FROM THE COOKBOOK SHELF
Although not a cookbook, it is a timely publication for safe summer outdoor cooking. What’s Your BBQ IQ has all the information you need to insure that your food is cooked to the right temperature to kill germs. Learn more about food safety at USA.gov. For example, you might think that cleaning grates with a wire brush is the way to go but it isn’t because you run the risk of wire residue sticking to the grates and the food you’re cooking. Instead, clean grate with a wet soapy cloth.
ABOUT GRILLING VEGETABLES
Although some grillers cook outside year-round, my outdoor grilling season begins Memorial Day weekend. Several years ago I invested in a grilling basket from Williams Sonoma. They’re also available from Bed Bath & Beyond. With a basket there’s no chance of vegetables falling through the grates.
Too often, you see meats and poultry cooked over a flame but I choose to heat one side of the grill and cook on the opposite side to avoid any flame touching the surface of the meat which can be carcinogenic.
ABOUT WHAT’S UNDER YOUR SINK
Our children were never curious about cleaning supplies stored in the cabinet under the sink. Just give them a pot or pan to clang with a spoon and they were happy campers. That said, if you have children or grandchildren who are attracted to what’s in that cupboard, you have a responsibility to keep these supplies under lock and key. I mention this because Tide Pods, manufactured in Canada, are a concentrated detergent that includes a stain remover and I’m a pod user. The only time I might have a problem is at Thanksgiving when my great grandson will be here. Critics of the Tide Pods are concerned that they could be deadly to children if eaten but so can a knife or fork cause harm. A word about any of the pods: Don’t attempt to clean a stain yourself; let whatever pod you’re using do it.
THAT’S A HONEY OF A CLAIM! OR IS IT?
Honey has been used for centuries as a natural remedy, for everything from dressing wounds to treating intestinal diseases. Regarding flavor, honey gets its flavor and color from the nectar of different flowers visited by honey bees. The darker the color, the more phytochemicals it contains, but the levels in a teaspoon are minuscule compared to what’s in a serving of fruits and vegetables. Honey actually contains more calories per teaspoon (22) than table sugar (16), but because it tastes sweeter, you may end up using less. The bottom line: Honey may have a few potential medicinal uses. But don’t buy all the hype about its healthfulness. What’s more, remember that it is still a sweetener and all the criticisms and concerns about sugar apply to honey as well. Source: University of California, Berkeley Wellness Letter, May, 2016.
DID YOU KNOW
Labels can say “local” if a food was grown in your state or within 399 miles.
Source: Consumer Reports on Health, June 2016.
Jeanne P. Goldberg, PhD, professor at the Friedman School and Director of the Nutrition Communications Program, notes that the US Food and Drug Administration recommends against washing packaged produce items like mixed salad greens that are pre-washed and ready to eat. According to the FDA, “it is unlikely that consumers washing of such products will make the product cleaner compared to a commercial triple wash.” Moreover, the agency warns, “it is possible that additional handling may contaminate a product that is clean.”
Source: Tufts Health & Nutrition Letter, June 2016.
RECIPE OF THE WEEK
The origin of this recipe is the New York Times' web site. Daughter Mary Ann gave a “thumbs up” to Roasted Asparagus Frittata. We’re printing the entire recipe but she made half of it in a 6-inch skillet.
ROASTED ASPARAGUS FRITTATA
8 to 12 medium to fat asparagus spears, trimmed
Salt and black pepper
4 large eggs
¼ to ½ cup roughly chopped Italian parsley
½ cup shredded Parmesan cheese
Heat oven to 450ºF. Spread asparagus on a baking sheet and toss with olive oil, salt and pepper. Roast, shaking pan occasionally, until the asparagus is lightly charred and tender, about 12 minutes. Beat the eggs with salt, pepper, half the parsley and half the cheese. Cut the asparagus into 2-inch lengths and arrange in single layer
In a 10-inch nonstick skillet. Drizzle with more olive oil and set over medium heat. Pour the egg mixture over the asparagus. Use a spatula if necessary to make a round frittata. Cook until nearly set, tilting the pan and lifting the edge of the set egg to let the liquid egg flow underneath, about 4 minutes. When top is almost dry, flip frittata onto a plate, then slide it back into the pan. Let cook for just a few seconds, then flip onto a plate. Alternatively, use an ovenproof pan and put it in the oven or under the broiler for a few minutes. Sprinkle with remaining parsley and cheese. Serve hot, warm or at room temperature. Recipe makes 2 servings.
Source: Adapted from New York Times website recipe.
FROM THE COOKBOOK SHELF
Trading food is a practice as old as agriculture itself, and now this tradition has been reborn with a modern twist. Welcome to Food Swap, an event where home cooks, bakers, canners, gardeners and foragers get together to trade their homemade and homegrown food items - no money is allowed to change hands. From Emily Pastor, co-founder of the Chicago Food Swap, comes the book Food Swap; a perfect how-to guide for doing just that. With 80 artisanal recipes that are perfect for trading, readers will be fully prepared for their first swap. It’s filled with practical advice on topics like the ideal number of participants, the importance of following local regulations, getting the word out, finding a location and basic guidelines to ensure success. (Storey Publishing, May 2016, Paperback w/flaps, $19.95).
Compound Butter is butter that has been combined with flavorings such as herbs, spices and even sweeteners. These flavored butters are served in restaurants as an accompaniment to the bread basket. Beyond their use as a spread, compound butters are often used to flavor meats, seafood and steamed vegetables or added to sauces. To make, combine the unsalted butter and flavorings in the bowl of a standard mixer and mix on medium speed for several minutes until thoroughly combined. One combination is as follows:
3 tablespoons honey
3 teaspoons cinnamon
Shallot and tarragon
¼ cup minced shallot
1 tablespoon minced tarragon
Bleu cheese and walnut
4 ounces softened bleu cheese
¼ cup finely chopped walnuts
¼ cup mixed herbs such as parsley, thyme and basil
Source: Food Swap: The Next Step in the DIY Kitchen Revolution by Emily Paster.
WALNUTS, A HEART-HEALTHY ADDITION TO WEIGHT LOSS
In a recent study in the Journal of the American Heart Association, 245 overweight or obese women (ages 22 to 72) were enrolled in a structured weight-loss program and assigned to one of three diets: lower fat/higher-carb; higher-fat/lower-carb; or walnut-rich higher fat/lower-carb; or walnut-rich higher-fat/lower-carb. The walnut group had the most favorable changes in blood cholesterol, including a small rise in HDL (good) cholesterol. Walnuts are the only nut supplying a significant amount of alpha-linolenic acid, a potentially heart-healthy omega-3 fat.
Source: University of California, Berkeley Wellness Letter, June 2016.
WHERE’S THE KALE?
Kale has become synonymous with health so it’s no surprise that the produce aisle is packed with salad blends that boasts their kale content. But they may not be the best option if your goal is to work more into your diet. Although they all contain plenty of healthful greens, Consumer Reports on Health said bags didn’t contain much kale. Instead, to get kale’s benefits buy a bunch or package of kale alone and make your own salad blend.
Source: Consumer Reports on Health, June 2016.
PACE PICANTE SAUCE VERSUS PACE SALSA
Just so you know, Pace Picante Sauce is to use as a dip while Pace Salsa is a flavor booster for most recipes. Pace is also a favorite brand. Over the years, my taster tolerates medium strength.
IT’S SEASONAL AND SAVORY
My mini-salad garden includes asparagus and I have a bumper crop this year, picking it daily! One way it is used is in Asparagus Cheese Pie made with only four ingredients, asparagus, shredded sharp Cheddar cheese, light mayonnaise and fresh lemon juice. It also reheats nicely in the microwave on medium low heat.
ASPARAGUS CHEESE PIE
3 cups asparagus but into small pieces
2 cups Our Family shredded sharp Cheddar cheese
1 cup Our Family light mayonnaise
2 teaspoons fresh lemon juice
1 9-inch unbaked pie crust
In mixing bowl combine asparagus, cheese, light mayonnaise and lemon juice. Mix thoroughly. Spread mixture evenly in prepared pie crust. Bake in preheated 350ºF oven for 45 minutes to 50 minutes (mine took 50 minutes). Let stand for 10 minutes before cutting. Serve warm. Recipe makes 6 servings.
FROM THE COOKBOOK SHELF
As you already know my slow cookers, are a favorite appliance. Not a week goes by that one of them isn’t used, either for myself or to test a recipe for Mary’s Memo. That said, I could not resist buying Fix-It and Forget-It Slow Cooker Recipes by Phyllis Good (Good Books, 2016, loose leaf bound/$24.99). Cookbook features 450 of her very best recipes from contributors. Contents include ways to cook meats, pasta, grains and vegetarian, soups, stews and chilies, vegetables and side dishes, breads, breakfasts and brunches, sweets and desserts, appetizers, snacks, spreads and beverages and every day from-scratch basics. In addition, Good shares hints for cooking with a slow cooker and information you won’t find in the manual. Phyllis Good is a New York Times bestselling author whose books have sold more than 12 million copies. Her commitment is to make it possible for everyone to cook who would like to, even if they have too little time or too little confidence. Good holds an MA in English from New York University, has authored many other cookbooks. Among them are Fix-It and Enjoy Healthy Cookbook (with nutritional expertise from Mayo Clinic). The Best of Amish Cooking and The Lancaster Central Market Cookbook. Leaping from the page was Fruit Medley, a recipe that can be made year round.
• 1 1/2 pounds mixed dry fruits
• 2 1/2 cups water
• 1cup sugar
• 1 tablespoon honey
• Peel of half lemon, cut into thin strips
• 1/8 teaspoon nutmeg
• 1 cinnamon stick
• 3 tablespoons cornstarch
• 1/4 cup cold water
• 1/4 cup Cointreau
Grease interior of slow cooker crock. Pour in water. Stir in sugar, honey, lemon peel, nutmeg and cinnamon. Cover and cook on Low 2-3 hours. Turn cooker to High. In small bowl, mix cornstarch into water until smooth. Stir into fruit mixture. Cook on High 10 minutes, or until thickened. Recipe makes 6 to 8 servings. Source: Fix-It and Forget-It by Phyllis Good.
A MEMORABLE EVENT
The Department of Nutrition Science at Purdue University celebrated 110 years of foods and nutrition being part of the curriculum on May 6. For this occasion 110 “Diamonds” were honored including yours truly (Class of 1949). Needless to say, I’m blessed to have lived long enough to attend every event culminating with a banquet at the Purdue Memorial Union. One of the afternoon highlights was Snacks with Jan Buckles, Purdue Nutrition Science Alumni Society (firstname.lastname@example.org). Jan proves that snacks can be healthy as well as flavorful! Trust me, the salmon spread is awesome!!!!
SMOKED SALMON SPREAD
• 8-ounces cream cheese
• Juice from 1 lemon
• 2/3-ounce baby dill, chopped
• 1 jalapeno, minced
• 1 clove garlic, minced
• 1/2 pound (about 1 cup) hot smoked salmon (salmon should be cold. Hot smoked refers to cooking process)
• 1/4 cup cooked bacon ends and pieces
In bowl of standard mixer, cream together cream cheese and lemon juice on high speed for several minutes until well combined and fluffy. Scrape sides, then add dill, jalapeno and garlic and blend until well mixed. Add in salmon chunks and bacon and mix just until combined. The more you mix, the less salmon chunks you’ll have. Serve with crackers or crostini for an appetizer or spread on a bagel for breakfast. Makes 2 to 3 cups.
APRICOTS WITH BASIL CREAM CHEESE AND ALMONDS
• 2 ounces cream cheese
• 1 teaspoon milk
• 1 tablespoon finely chopped fresh basil
• 20 dried apricots
• 1 teaspoon mild tasting honey
Mix cream cheese, milk and basil together with a fork until well combined and spreadable. Spread 1/2 teaspoon cheese mixture on each apricot and top with an almond. Drizzle with honey before serving. Make one day ahead.
CARAMEL APPLE GRAPES
• 1 cup caramel bits
• 2 tablespoons heavy cream
• Handful of seedless green grapes
• 1 cup salted peanuts, crushed
In small pot over medium-low heat, combine the caramel bits and cream. Stir until melted. Reduce heat to lowest setting just to warm. Place the peanuts in a shallow dish and dip the grapes into caramel sauce and then roll in chopped nuts. Place on a plate to set. Repeat until all the grapes are used.
WHOLE WHEAT ZUCCHINI MUFFINS
• 2 cups whole wheat flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/2 cup applesauce
• 1/4 cup olive oil
• 1/4 cup milk of choice
• 1 banana, mashed
• 1/4 cup honey
• 1 cup grated zucchini (about 1 large zucchini)
Preheat oven to 3500F. In large bowl, combine all dry ingredients. In a separate medium-size bowl, whisk together apple sauce, oil, milk, banana and honey. Add wet ingredients to dry ingredients and stir to combine. Fold in zucchini. Pour mixture into lightly greased muffin cups and bake for 15 to 20 minutes, or until tops have browned.
HAPPINESS IS NOT ABOUT MONEY
The pursuit of happiness is an unalienable right according to the Declaration of Independence. And researchers have long associated happiness with good health and wealth. Is this true? From the 1920s to the 1950s, an era of depression and world war, as household income rose, there was an increase in people’s self-reported happiness. But more current research shows that money increases happiness only to a certain point. A December 2015 study published in The Lancet, Britain researchers who tracked 700,000 women in the United Kingdom, concluded that the reverse is true. Their surveys found that having better health in the first place makes people feel happier. Whether its happiness that influences health or the other way around it’s clear that good emotional states and good health go together. Studies by the Nobel laureate psychologist and economist Daniel Kahneman, PhD, showed that money increases happiness until a person or family earns about $75,000 annually. After that, emotional well-being doesn’t increase with additional income.
Source: University of California at Berkeley Wellness Letter, Spring 2016.
INCLUDE FRUIT AND VEGGIES AT EVERY MEAL!
Is the salad you had for dinner one or two servings? It depends on how big it was. Does lettuce and tomato on your turkey sandwich count? Yes! However, keeping track of servings turned something that should be enjoyable into a chore. It’s much easier to remember that every time you eat, whether it’s a meal or a snack, at least one fruit or vegetable should be in the menu. According to Sandra Proctor, PhD, RD, an assistant professor in the department of food, nutrition and health, at Kansas State University, “The nutrients, protective effects and satiety that we get from fruits and vegetables are unparalleled.” Proctor added: “There are so many benefits, but people just don’t get enough.” Ideally, produce should take up half your plate. If you’re opting for fruit, choose fresh or unsweetened frozen, rather than canned fruit in syrup or juice. For vegetables, there’s renewed emphasis on choosing those that are dark green, orange or red. Those bright colors are the result of powerful disease-fighting phytochemicals. Legumes, such as kidney beans and lentils, count as both a vegetable and a source of protein.
How to work it in: Toss veggies into grain or pasta dishes (or substitute spaghetti squash for noodles), soups and omelets. Make smoothies with greens, berries and avocado or Greek yogurt for a little creaminess. Including fruit, such as lemons, mangoes, oranges or berries in savory dishes creates a brightness that balances some of the heavier flavors.
Source: Consumer Reports on Health, May 2016.
ONE POTATO TWO POTATOES OR MORE
Because I love potato cakes made with leftover mashed potatoes, I purposely cook more than enough so I can make them for another meal. They’re even more flavor-enhanced with the addition of cheese (whatever kind you have on hand) plus minced chives, scallions, cooked chopped bacon or bits of chopped cooked ham or a combination of any of these.
GLORIFIED POTATO CAKES
• 1/2 cup prepared mashed potatoes
• 2 tablespoons shredded cheese
• 2 tablespoons minced chives, scallions, cooked chopped bacon, bits of chopped boiled ham or regular ham or a combination of two of these.
• 1 1/2 teaspoons butter plus 1 1/2 teaspoons Our Family extra virgin olive oil
• Reduced-fat sour cream
Mix mashed potatoes with cheese plus one of the other “ad-in’s.” Heat butter and olive oil in 8-inch non-stick skillet. Dredge potato cakes in flour. When butter and olive oil are hot, prepared potato cakes on both sides until golden brown. Serve immediately with a dollop of sour cream if using. Recipe makes 2 potato cakes. Serve with a fried egg.
A RECIPE REVISITED
Although my spouse never liked cold soup because soup should be hot, he never understood why I would promote one served cold because of an earlier statement saying hot foods are served hot and cold foods cold. Microwave Vichyssoise was a hit at my microwave classes in the 50s for the Bryan Parks and Recreation Department. Although I’m known for replacing whipping cream with evaporated milk in many dishes, 1 cup whipping cream is a must for vichyssoise.
• 4 scallions (green onions), chopped
• 3 cups peeled, diced potatoes
• 3 cups boiling water
• 1 tablespoon butter
• 1 tablespoon MSG-free Better than Chicken Bouillon
• 1 cup whipping cream
• 1 cup milk (whatever kind you normally use)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon chopped chives
Combine scallions, potatoes and water in 2 1/2 quart glass casserole. Cover and cook on high 15 minutes or until potatoes are tender. Stir in butter and Chicken Flavored Better than Bouillon. Process in a blender until smooth. Return mixture to casserole, stir in whipping cream, milk and seasonings. Cover and microwave on high an additional 3 minutes or until heated through. Chill thoroughly. Garnish with chopped chives. Recipe makes 8 servings.