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Mary’s Memo – April 13th

FROM THE COOKBOOK SHELF


Eat Right for Your Sight by Jennifer Trainer Thompson and Johanna M. Seddon, MD, ScM (The Experiment Publishing Company, February 24 2015, $24.95/softback) was first published in 2014 as a project of the Macular Degeneration Foundation. With 85 delicious recipes that act like medicine, but don’t taste like it, eating for your eye health has never been easier with this indispensable guide.

Jennifer Trainer has written about science, food, art and lifestyle for the New York Times, Travel and Leisure, Discover and more. She’s the author or coauthor of 16 books including three James Beard Award-nominated cookbooks. Johanna M. Seddon is a professor of ophthalmology at Tufts University School of Medicine and the founding director of the Ophthalmic Epidemiology and Genetics Service at the New England Eye Center, Tufts Medical Center. Her research has earned numerous awards and honors. There is a potential link between eating a lot of tomatoes and reducing your risk of age-related diseases such as heart disease and cancer. While the studies aren’t conclusive, tomatoes, which are high in vitamin A, vitamin C, calcium, folate, potassium and lycopene, may help promote healthy eyes.

GREEK SALAD


• 20 cherry tomatoes, halved
• 2 cucumbers, peeled, halved and sliced ½ inch thick
• 1/2 small red onion, thinly sliced
• 3 ounces feta cheese, diced
• 15 Kalamata olives, pitted and quartered
• 1/4 cup extra virgin olive oil
• 2 tablespoons red wine vinegar
• 2 teaspoons freshly chopped oregano
• Freshly ground pepper

In a bowl, toss the ingredients gently to blend. Let them sit for 10 minutes before serving. Recipe serves 4 to 6.
Source: Eat Right for Your Sight (The Experiment Publishing Company, February 2015). Note: Order cookbook online via Amazon.com. It’s also available as an ebook.

SEVEN GUIDELINES TO REDUCING THE RISK OF CANCER


1. Avoid excess alcohol intake
2. Don’t smoke
3. Maintain a healthy weight
4. Sleep at least 7 to 8 hours a night
5. Engage in physical activity
6. Avoid eating between meals
7. Eat breakfast

Source: Duke Medicine Health News, April 2015.

QUESTIONS FROM SHOPPERS AND MEMO READERS


Q: What is agave?

A: Agave, pronounced ah-GAH-vee, is a native plant of US, Mexico and Central America. It is poisonous raw, but when baked or made into syrup has a mild flavor.

Q: What is kimchi?

A: Kimchi, pronounced KIHM-chee, a Korean favorite food, is made from fermented Nappa cabbage. If you can get beyond the fermented cabbage image, added to other foods, it takes on an entirely different dimension. It’s enjoying popularity in trendy restaurants around the country. Recently, most Bryan Chief tasters gave a “thumbs up” to kimchi in a grilled cheese sandwich. To keep bread from getting soggy, kimchi was in between 2 thin Cheddar cheese slices.

KIMCHI GRILLED CHEESE SANDWICH


• 2 slices Our Family wheat bread
• Softened butter to thinly spread on one side of each bread slice
• 2 thin slices Our Family sharp Cheddar cheese (or your favorite cheese)
• 1/3 cup kimchi (sold in Chief’s produce department), well drained, patted dry and chopped

Heat skillet over medium heat (electric skillet can also be used). Place bread, butter-side down in skillet. Layer kimchi over one slice of cheese. Flip the cheese only slice onto the kimchi-and-cheese slice to complete sandwich. With spatula lightly press sandwich together. Grill until cheese is melted and squishes together. Cut diagonally to serve. Recipe makes 1 sandwich.
Source: Adapted from Two Bowls Internet recipe.

ANOTHER COOKED CARROT RECIPE


Originally this recipe was featured in Woman’s Day Holiday Cooking and Entertaining, Pickled Cocktail Carrots is a winner! Include on a relish tray or serve alone.

PICKLED COCKTAIL CARROTS


• 1 1/2 cups granulated sugar
• 1 1/2 cups cider vinegar
• 1 cup water
• 2 teaspoons mustard seed
• 2 teaspoons dill seeds
• 2 teaspoons celery seeds
• 1/2 teaspoon salt
• 2 large cloves garlic, minced
• 2-pound bag of baby carrots

In large pot, combine sugar, vinegar, 1 cup water, mustard, dill and celery seeds, salt, garlic and carrots. Bring to a boil. Cover and reduce heat and simmer 10 minutes. Store in covered plastic container at least one week to allow flavors to develop. Can be stored in the refrigerator for up to one month.

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Mary’s Memo – April 6th

HEALTHY SKIN FROM INSIDE OUT


It’s said that you are what you eat, and that is especially true when it comes to your skin. Diet and nutrition can directly affect the health and appearance of your body’s largest organ. Here is a look at how increasing your intake of some nutrients and reducing your intake of others can strengthen your skin. To minimize wrinkles and lines, vitamin C is a powerful antioxidant that blocks free radicals that damage the skin and assists with tissue repair to reduce the appearance of wrinkles. Some of the foods highest in vitamin C include sweet bell peppers, oranges, pineapple, strawberries, cantaloupe, grapefruit and broccoli. Women should consume 75 milligrams (mg) daily, which is easy to achieve with consistent fruit and vegetable intake. “Aim for 5 cups per day of fruits and vegetables, and add them to every meal,” says Bridget Quinn, RD, a dietitian at New York-Presbyterian/Weill Cornell Medical College. Lack of moisture can cause skin dryness and more prominent lines and wrinkles, and most women (and men) don’t get enough fluids from their diets. It’s important to drink several glasses of water daily, says Quinn, as well as consuming other hydrating beverages (unsweetened coffee and tea) and foods (cucumbers, celery, melon, tomatoes and leafy greens). Other foods and beverages can draw moisture from your skin. “Foods that contain simple carbohydrates, such as white bread, crackers, candy, chips and soda immediately increase blood glucose levels, causing a spike in insulin levels, which leads to inflammation. This response can worsen overall appearance of the skin.” A diet high in sodium can have the same affect, so limit or bypass high sodium-foods, which typically can be deli meats, canned goods, frozen meals, sauces, salad dressings and condiments. Source: Weill Cornell Medical College Women’s Nutrition Connection, April 2015.

BE WARY OF YOGURT-COVERED SNACKS LIKE PRETZELS AND RAISINS


Despite their healthy image, in most cases, the yogurt coating is predominately sugar and fat, with little if any yogurt. A 1 1/2-ounce serving (8 pieces) of one popular brand of yogurt pretzels, for example, contains 7 grams saturated fat, 200 calories and only 40 milligrams of calcium (4 percent of Daily Value). Some snacks now claim to be covered in Greek yogurt, which wouldn’t make them any healthier. A far more nutritious snack is plain low-fat yogurt, which has as much as 450 milligrams of calcium per cup; top it off with raisins or fresh fruit.
Source: University of California, Berkeley Wellness Letter, March 2015.

SUGGESTIONS FOR LEFTOVER EASTER HAM


It amazes me that many of you who have my cookbook (now sold out) have never tried some of the recipes I like a lot such as Quiche Without a Crust.

QUICHE WITHOUT A CRUST


• 2 cups whole wheat bread cubes (or white)
• 3 tablespoons butter, melted
• 8 eggs
• 1 1/2 cups milk (whatever kind you drink)
• 1/2 teaspoon salt
• 1/8 teaspoon nutmeg
• 2 cups Our Family brand Swiss cheese, shredded
• 1 cup cooked ham cut in julienne strips

In bottom of a 10-inch quiche dish or pie plate, toss together bread cubes and melted butter. Spread evenly on bottom of dish. In a large bowl whisk together eggs until well blended; add milk, salt, nutmeg, cheese and ham. Pour egg mixture over bread cubes. Bake in preheated 3500F oven for 35 minutes or until golden brown and puffy. Cut into 8 servings.

I’ve worked weekends at the Bryan Chief long enough to know that ease-of-preparation and relatively inexpensive to make recipes are the most popular. Enter Betty Crocker’s Three Ingredient Lemon Loaf. Because Chief doesn’t carry a 5.3-ounce container of Yoplait Lemon Meringue Yogurt, it was replaced with Dannon Oikos Lemon Meringue Greek Yogurt. To make it more lemony, Betty Crocker White was replaced with Betty Crocker Lemon Cake Mix. Lemon desserts make me think of spring.

“MY APOLOGIES TO BETTY CROCKER” THREE INGREDIENT LEMON LOAF


• 1 box Betty Crocker SuperMoist Lemon Cake Mix
• 2.3-ounce container Dannon Oikos Lemon Meringue Greek Yogurt
• 1 cup water

Preheat oven to 3500F. Spray 9x5x3-inch loaf pan with cooking spray. For easy removal, line bottom of pan with cooking parchment paper. In large bowl, beat cake mix, yogurt and water for 1 minute with electric mixer on low speed, then medium speed for an additional 2 minutes. Pour batter into prepared pan. Bake 50 minutes (check at 45 minutes) or until a cake tester inserted in the center comes out clean. Cool on rack for 10 minutes; run a sharp knife around the edge to loosen. Remove from pan to rack to cool completely, about 1 hour. Recipe makes 12 servings. A scoop of vanilla ice cream and fresh berries on top makes a colorful presentation.
Source: Adapted from Betty Crocker internet recipe.

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Mary’s Memo – March 30th

GADGET WORTH BUYING!


Living alone, I can’t tell you how much produce I throw away so is it any wonder that I didn’t hesitate buying a package of two Bluapples plus a one year refill kit. That said, most households have experienced throwing away tons of spoiled fruits and vegetables and when produce was inexpensive, no one cared. But each Bluapple contains a packet of active granules which absorb ethylene gas continuously in your produce storage space. The active ingredient in Bluapple acts like an ethylene gas molecule “flypaper” collecting the gas and rendering it harmless. No other gasses or chemicals emitted by Bluapple and your food can be harmed. Bluapple will continue to absorb ethylene gas until it’s filled to capacity, and then the packet will need to be replaced. Tear open the used packet and add it to your houseplants, it makes a great fertilizer! Bluapple is made of food-grade polypropylene in the USA without lead-based coloring and dyes and it is BPA-free. The earth-friendly Bluapple is designed to be refilled, and not added to landfills. One Year Refill Kits are available from your local retailer or online. PS: If you log on to www.TheBluapple.com and enter a valid e-mail address and the beginning use date, Bluapple will send you a confidential packet replacement reminder every three months.

A Chef’n Zipstrip was a recent purchase at a cost of $8.00 plus tax. Zipstrip easily strips, collects and measures herbs like thyme and rosemary. Just pull woody stem through a choice of 4 hole sizes. It’s also BPA free and top-rack dishwasher safe.

If not available in a houseware department where you shop, order from Amazon.com.

DIETITIANS PICK TOP TRENDS


Trends to watch in nutrition-driven consumer choices this year will include growing popularity for seeds and nuts, green tea and "ancient grains” such as amaranth, quinoa, spelt and freekah, according to a survey of 500 registered dietitians. The survey, conducted for the journal Today’s Dietitian, predicted that consumers will eat less red meat and continue to turn away from low-fat diets. Kale and coconut will remain popular (accurate for kale, less so for coconut), as will healthy choices like Greek yogurt and avocado. The dietitians also predicted consumers will keep trying gluten-free and wheat-free diets to lose weight (than a genuine need, as in celiac-disease patients). Despite a lack of evidence supporting such regimens for weight loss, the so-called “Paleo diet” will gain in popularity. Also on the rise: misinformation about nutrition, fueled in part by the Internet.
Source: Tufts University Health & Nutrition Letter, March 2015.

ABOUT NEW STORE BRAND, OUR FAMILY


The new store brand at Chief is Our Family. When it comes to any store brand, you may like some while I prefer name brand and vice versa. So I’ve been doing comparison testing of several Our Family products with positive impressions to report about Our Family sliced red beets, cheese slices and cocktail sauce to name a few. As for red beets, I compared Our Family sliced red beets with Freshlike sliced. Eaten uncooked from the cans, the flavor and appearance was the same. Accustomed to buying Sargento thin slices, Our Family Natural Pepper Jack looked and tasted the same. Ditto for Our Family cocktail sauce compared to Cross and Blackwell Zesty Shrimp Sauce that I had on hand. Our Family was brighter red while Cross and Blackwell Zesty Shrimp Sauce was a tad more salty. In coming weeks I will report on more experiences with Our Family products but don’t expect me to give up favorites such as Bush beans, Folger’s coffee, Hellmann’s Light Mayonnaise and Arps milk, name brands that I buy no matter what!

SOLD OUT!


Just so you know, my cookbook, “Thank You, I’m Glad You Liked It,” is sold out. Many have asked if there will be a reprinting and the answer is no, although a supplement with additional recipes is a possibility but not a certainty.

EASTER SIDE DISH


A Thaman vegetable favorite has always been asparagus. Serving it in a casserole was a way to extend it.

ASPARAGUS CHEESE CASSEROLE


• 2 pounds fresh asparagus, washed and trimmed
• 1 tablespoon butter
• 1/4 cup flour
• 1 teaspoon salt
• 1/8 teaspoon pepper
• 1 cup milk (whatever kind you use)
• 2 tablespoons chopped pimiento
• 6 hard-cooked eggs, sliced
• 8-ounces shredded, sharp Cheddar cheese
• 1/2 cup buttered crumbs

Cook asparagus until barely tender; drain well. Melt butter in a saucepan; blend in flour, salt and pepper. Add milk and cook, stirring constantly until mixture thickens and boils. Remove from heat and add pimiento. In 1½ quart casserole, alternate layers of asparagus, egg slices, sauce and cheese. Top with buttered crumbs. Bake in 3500F oven until bubbly. Let stand 10 minutes before serving. Recipe makes 6 to 8 servings.

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Mary’s Memo – March 23rd

FROM THE COOKBOOK SHELF


First there was Mr. Sunday’s Soups, then Mr. and Mrs. Sunday’s Saturday Night Chicken and now there’s Mr. & Mrs. Sunday’s Sunday Suppers by bestselling author Lorraine Wallace, wife of Fox Sunday News anchor Chris Wallace. Regarding the latest cookbook, it’s the one Lorraine has wanted to write because it’s about the recipes that keep a family going day in and day out, the ones that are good for any occasion from game-day get-togethers to holiday feasts. Published by Houghton Mifflin Harcourt, order from Amazon.com or your favorite bookstore.

MID-WINTER BREAK


Daughter Mary Ann says it’s easy to please me: just take me to a supermarket that I had never been in before. Although a trip to Kettering to visit my Mary Beth always includes shopping at Dorothy Lane Markets (DLM), on February 19th, I had a unique behind-the-scene tour with Carrie Walters, Culinary Director and Chef for DLM as my tour guide. I felt like a “kid in a candy store” sampling whatever I wanted in their Washington Square store and the location of the bakery that makes all the “from scratch” bread that is available at the three markets including Oakwood, Washington Square and Springboro. DLM has come a long way since Norman Mayne’s father sold fruits and vegetables in an open air market at the Oakwood location. While Chief customers are attracted to Chief because of their low prices, DLM customers pay no attention to price! I’ve had an opportunity to shop in “high end” supermarkets throughout the country but none compares to DLM!

One of DLM’s many success stories is Killer Brownies. According to Chimene Mayne Ross, daughter of Norman Mayne, she and her siblings came home to a small brown bag on the kitchen counter with a special treat inside. Their father said, “Try that; it’s a killer brownie.” Norman Mayne would use the term “killer” to describe anything over the top, so Chimene and her siblings thought this was his way of describing this big yummy gooey treat. After trying it they agreed that it was a “killer brownie.” Dad smiled and said, “No, really, that is the brownie’s name! We are going to start making these in the bakery, and we are going to call it the Killer Brownie.” And so began decades of growing affection for this big, yummy treat. I have been the recipient of Killer Brownies on several occasions and they are rich and one brownie makes 4 servings for me! DLM ships everywhere so if you’d like to order a gift tin of four Killer Brownies, call Dorothy Lane at 1-866-748-1391. In case you’re interested, the gift tin-of-my choice included 2 blonde salted caramel and 2 blond macadamia nut ones.

CARROTS, WORTH A CARAT OR MORE IN HEALTH BENEFITS!


Bugs Bunny, always depicted munching on a carrot, may have been on to something. Researchers have found that carrot consumption not only helps insure an adequate intake of a variety of important nutrients and fiber but may also reduce your risk of chronic disease. “Carrots are so much a part of our diet that their health benefits may have been overlooked,” says Elizabeth J. Johnson, PhD, a scientist in Tufts’ HNRCA Antioxidants Research Laboratory who specializes in Vitamin A and carotenoid compounds. “They are best known for their beta-carotene content (a form of vitamin A), but are also packed with a range of phytochemicals and nutrients that contribute to optimum health.”

What about raw or cooked? The science is mixed. While cooking destroys some heat-sensitive nutrients, such as vitamin C, it helps make others more readily absorbed by the body. Steaming or microwaving carrots, rather than boiling them, loses fewer nutrients in the cooking water. Roasting carrots brings out their natural sweetness. The bottom line: Eat your carrots however you think you like the taste best …. just eat more of them!
Source: Tufts University Health & Nutrition Letter, March 2015.

Bugs Bunny would give Marinated Carrots a “thumbs up” just like Bryan Chief shoppers did!

MARINATED CARROTS


• 2 pound bag baby carrots
• 2/3 cup apple cider vinegar
• 1/2 cup canola oil
• 1/2 cup sugar
• 1/2cup chopped sweet onion
• 1 package Good Seasons Italian salad dressing mix
• 1/4 cup chopped Italian parsley

Steam or boil carrots until crisp-tender. Drain and cool. Blend other ingredients except parsley together. Pour over cooled carrots. Marinate for several hours or overnight in refrigerator. Add parsley just before serving. Recipe makes 6 to 8 servings.

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Mary’s Memo – March 16th

SPOTLIGHT ON CUCUMBERS


I always have a cucumber in the refrigerator and in the summer grow them in my mini salad garden but had no idea how impressive are their attributes! Once thought to be largely devoid of nutrients, food scientists have found that cucumbers do in fact have significant amounts of nutrients, especially in their skins. For starters, they contain vitamin C and A, folic acid, iron, potassium, manganese and silica. Silica works synergistically with calcium and vitamin D to increase collagen production, promoting healthy skin and connective tissue, so go ahead and put those cucumber slices on your eyes like they did in the old movies. In addition, cucumbers are a good source of molybdenum which is not only fun to say, but is vital for many brain functions, including memory. Finally, cucumbers are one of the few vegetables that contain the amino acid tryptophan, which can convert into the neurotransmitter serotonin , and may function as a natural mood-lifter and appetite-curb. Cucumber skin contains large amounts of caffeic acid, an antioxidant that mops up free radicals and prevents cell damage. And yes, water makes up 90 percent of a cucumber’s weight making them low in calories and good for making sure you are hydrated. Source: Terra Brockman, Founder, The Land Connection (www.thelandconnection.org ).

SKIP VITAMIN C FOR COLDS


Once you already have the sniffles, there’s no evidence that taking vitamin C will reduce the time it takes to get better, usually seven to ten days. In fact, the high dose usually promoted could lead to problems beyond a runny nose and cough, including a higher risk of kidney stones, as well as painful cramps and diarrhea. According to National Institutes of Health, most nonsmoking women need only 75 milligrams and nonsmoking men need 90 milligrams of vitamin C per day, an amount more than covered by eating one large orange or a cup of strawberries (male and female smokers need to get an additional 35 milligrams per day). Any vitamin C in excess will simply be excreted in your urine. Source: Consumer Reports On Health, March 2015.

FROZEN VERSUS FRESH


Rachel Stahl, RD, CDN, with Weill Cornell Medical Center reports that bagged frozen fruits and vegetables are among the greatest values in the grocery store, since they provide many of the valuable nutrients you need for optimal health. “Many people think frozen fruits and vegetables are less healthy than fresh” Stahl says. ”However, many frozen varieties are just as nutritious as fresh. They’re picked at their peak of ripeness and are flash-frozen immediately, which locks in all of their healthful nutrients.” Nutrition and cost-consciousness don’t have to be mutually exclusive. “When a meal is healthy and affordable, you’re more likely to follow a good diet,” Stahl says.
Source: Weill Cornell Medical College Women’s Nutrition Connection, March 2015.

MUSHROOMS AND VITAMIN D


The March issue of Weill Cornell Medical College Women’s Nutrition Connection also addresses the connection between mushrooms and vitamin D. Mushrooms are one of the few plants that contain ergosterol, a precursor to an active form of vitamin D that is converted to vitamin D when exposed to light (natural sunlight or UV rays from a light source). But mushrooms are often grown in the shade and therefore they contain no vitamin D. To counter this, manufacturers flash high-energy UV light onto the surface of the mushrooms, which converts the ergosterol in the mushrooms to vitamin D. During this process, nothing is added to the mushrooms; the only thing that changes is their vitamin D content. When shopping for mushrooms, look at the labels on the packages; those that have been exposed to light usually have a label that says so.

SAY OLÉ TO THIS!


All red spices including, paprika, ground red pepper or crushed kind, chili powder and Cajun seasoning should be refrigerated or frozen.

AN ECONOMICAL ENTRÉE


Bone-in thighs are cheaper than the boneless, skinless ones. In this recipe you’re the one who removes the skin before thighs are baked. Do choose Miller free-range chicken grown in Northeast Indiana.

MAPLE-MUSTARD-CRUSTED CHICKEN THIGHS


• 4 large bone-in Miller brand thighs, skin removed (about 1 1/2 pounds)
• 2 tablespoons grainy French mustard
• 2 tablespoons Dijon mustard
• 1/8 teaspoon powdered garlic
• 1/2 teaspoon dried oregano
• 2 tablespoons pure maple syrup

Preheat oven to 3750F. Rinse chicken and pat dry. Combine mustard, garlic powder, oregano and maple syrup in a small bowl. Spread about 1½ tablespoons on each thigh, being careful to cover as much of the surface as possible to form a “crust.” Arrange chicken in a 3-quart glass baking dish. Bake 45 to 50 minutes, or until mustard mixture has formed a crust and is slightly hardened and juices run clear when chicken is pierced. Recipe makes 2 to 4 servings. Source: Adapted from Cooking Channel Ellie Krieger recipe.

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Mary’s Memo – March 9th

“HEALTHY OBESITY” DOESN’T HOLD UP OVER TIME


The term “fat-but-fit” has been used to describe people who are obese but have normal readings for metabolic criteria, such as blood pressure, HDL, cholesterol and blood sugar. However, a recent study (Journal of the American College of Cardiology; Jan. 6/13, 2015) indicates that these “healthy obese” individuals tend to progress to “unhealthy obese” category over time. Researchers analyzed data on 2, 521 adults, ages 39 to 62, across a 20-year time span, focusing specifically on a subgroup of 389 “healthy obese.” After 10 years, 35 percent of this subgroup had developed abnormalities in measurements and metabolic function, which raised them in the category called unhealthy obese, after 15 years, the number had risen to 38 percent, and, after 20 years, 48 percent had progressed to the unhealthy level. If you are “healthy obese,” discuss weight-loss options with your doctor; chances are, you will develop weight-related problems over time if you remain obese.
Source: Weill Cornel Medical College Women’s Nutrition Connection, March 2015.

ALTERNATIVE TO AVOCADOS


Although avocados are recommended when nutrient-dense foods are discussed, it’s not a favorite for some. My preference and that of many is to eat them is in guacamole. In fact in my refrigerator now are 2 avocados mashed coarsely with a fork, juice from a half lemon added and a package of Rick Bayliss Guacamole Mix stirred in. That said, Alice H. Lichtenstein, DSc, director of Tufts’ Cardiovascular Nutrition Laboratory points out that there are other foods besides avocados rich in monounsatured fat including vegetable oils, nuts, seeds and olives. “Choose those healthy foods you enjoy. There is rarely anything unique about a single food and certainly not a reason to eat something you do not enjoy,” reports Lichtenstein. Source: Some information taken from Tufts Health & Nutrition Letter, February 2015.

BUYERS BEWARE!


I’m on Pradaxa, a blood thinner for atrial fibrillation, and I don’t add anything to my diet without checking first with the doctor who prescribes my medications because there are many foods that interfere with medicines you take. Such was the case with chia seeds, one of the newest food fads. As it turns out, chia seeds thin blood even more. My advice is to check with whoever prescribes your medication before adding something like chia seeds to your diet. Pharmacists are also knowledgeable about these matters.

GLUTEN FREE OR NOT?


Those who espouse this way of eating say that it improves gut health, cures stomach problems, aids weight loss and is energizing. A recent survey from the Consumer Reports National Research Center found that 63% of Americans believe that cutting out gluten benefits physical and mental health. More than a third think it would help them slim down. The truth: For most people, there’s nothing unhealthy about gluten, proteins that are found in barley, rye and wheat. The only people who need to give up gluten are the estimated 1 percent of Americans with celiac disease or the up to 6 percent with non-gluten sensitivity. In fact, some evidence suggests that gluten may help fight heart disease by lowering levels of triglycerides (fats that circulate in your blood with cholesterol). It may also help reduce high blood pressure. When it comes to weight loss, a gluten-free diet may backfire, according to a study published in Medicinal Food. Many foods without gluten are higher in calories, fat and sugar than the wheat-baked versions. The bottom line: Don’t go gluten-free unless you have been diagnosed with celiac disease or gluten sensitivity. If you are in either of these groups, try to focus on gluten-free foods that are fresh and unprocessed. And when you buy packaged foods, look for gluten-free products that don’t contain rice (because of the mercury), products and that are low in added sugar, salt and calories. Going gluten-free isn’t all that healthy for your wallet, either. For example, Duncan Hines regular brownie mix costs 8 cents per portion; Betty Crocker’s gluten-free version costs 28 cents per serving. Source: Consumer Reports on Health, March 2015.

NEVER SAW AN IMPOSSIBLE PIE I DIDN’T LIKE!


Bacon plus Swiss cheese equals breakfast, brunch or dinner in my book! If you abstain from meat on Friday during Lent replace the bacon with a drained 8-ounce can mushroom stems and pieces. When it comes to canned mushrooms I never buy any kind but Pennsylvania Dutchman brand, a product of the USA. Read labels!

IMPOSSIBLY EASY BACON PIE


• 12 slices bacon, crisply cooked and crumbled
• 1 cup shredded Swiss cheese (4-ounces)
• 1/3 cup chopped onion
• 3/4 cup Original Bisquick or Bisquick Heart Smart
• 1 1/2 cups milk (whatever kind you use)
• 3 large eggs
• 1/8 teaspoon pepper

Preheat oven to 4000F. Grease 9-inch pie plate. Sprinkle bacon, cheese and onion in pie plate. In medium bowl beat remaining ingredients until blended; pour into pie plate. Bake 35 to 40 minutes or until a knife inserted in center comes out clean. Let stand for 5 minutes before cutting into 6 servings. One serving = 290 calories (160 from fat). Source: Betty Crocker recipe.

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Mary’s Memo – March 2nd

HOW NICE IS RICE?


Rice consumption is not associated with increased risk of cardiovascular disease, concludes a recent Harvard study of more than 200,000 health professionals whose diets and health were tracked for two decades. There have been concerns about rice because it contains arsenic and because it has a relatively high glycemic (a measure of the effect of carbohydrates on blood sugar). The study found no link between consumption of rice, white or brown, and cardiovascular disease, even at the highest intakes (5 or more servings per week) and regardless of ethnic background (Asian or non-Asian). Source: University of California, Berkeley Wellness Letter, February 2015.

Consumer Reports on Health food-safety experts think that it’s important to eat less of it. Exposure to one type, inorganic arsenic, can raise the risk of some cancers, heart disease and type 2 Diabetes. There is some good news, though: Their latest tests found that white basmati rice from California, India and Pakistan and sushi rice from the U.S. had half the amount, on average, of most other types. Brown rice had more than white, but brown basmati from those areas had about a third less than other brown rice’s. Tests also showed that amaranth, barley, buckwheat, bulgur, farro and polenta (grits) had tiny amounts of inorganic arsenic, on average. Some samples of quinoa had elevated levels, but still far less than the lowest amount in rice. Consumer Reports has been urging the Food and Drug Administration to quickly complete its assessment of arsenic in rice and set a limit. It should also address the risk to children who eat rice-based foods such as cereals, pastas and beverages by setting a standard for those foods. It also suggests that parents consider not using rice cereal as a child’s first solid food. Based on a review of the science, their experts think that the inorganic arsenic be 120 parts per billion. To reduce the arsenic in our soil and water, the FDA should withdraw approval for the animal drug nitarsone, which has arsenic and is used in poultry feed. Pesticides containing arsenic are still being used on golf courses, highway medians and sod farms. That use was supposed to be phased out in 2013 , but it still occurs. Source: Consumer Reports on Health, February 2015.

PS: Consumer Reports in 2014 recommended washing raw ice, then cooking 1 part rice in 6 parts water and draining excess water when rice is cooked. It removes part of the nutrients but 30 percent of the inorganic arsenic content.

COOKING FOR ONE OR TWO


The Young at Heart group at St Patrick’s Church in Bryan asked me to speak at their February meeting about cooking for one or two households. At the “git go” I said I wasn’t sure that I was the one to give them advice because I am still struggling with doing this myself. Some things I have learned by my mistakes is that a bargain isn’t a bargain if I can’t use it within a reasonable length of time, especially if it’s fresh fruits and vegetables. After sorting through my spices, I had duplicates because I didn’t take inventory before shopping. Many had long passed their “best used by” date (like 2009). Regarding canned goods, I also had too many of one kind indicating that I took advantage of too many ten for ten sales! The problem is that when I shop I still have the mentality of a mom shopping for a family of 6, a situation that’s been over for a very long time!

When everyone was living at home, I did plan menus ahead and it’s just as important to do it now. Improving with this, I do have a meatless day per week and include fish or seafood in one meal or more. Weekends give me time to make foods ahead for the following week. Early on I either served them to Bryan Chief shoppers or ate them for three days in a row. Now after eating an entrée for a day or two, the rest of the servings are frozen in one or two serving freezer containers and dated (date is mandatory) so they’ll be eaten within a reasonable length of time! Doing these things, there isn’t any reason you can’t have meals you loved as a family, soup included.

In summary, do take inventory of what you have, then plan menus and make your shopping list accordingly and stick to it! Avoid impulse purchases unless you want to allow yourself $5.00 or $10.00 to do this occasionally. If you find yourself with too much of anything in the cupboard or freezer work it into a meal ASAP! Doing just that, I recently made what I labeled “This and That Chili.” Finally, if you have gone overboard, share with a friend or invite them to lunch or dinner.

The soup served to the Young at Heart group was Southwest Cheese Soup made with only 5 ingredients plus dried cilantro flakes for garnish. Meatless, it’s a good Lenten soup.

SOUTHWEST CHEESE SOUP


• 1 lb. reduced-fat Velveeta cheese, cut in small cubes)
• 15.25-ounce can whole kernel corn, drained
• 15-ounce can Bush black beans, rinsed and well drained
• 10-ounce can Rotel Tomatoes
• 1 cup milk (I used 2%)
• Dried cilantro flakes for garnish

In Dutch oven, mix all ingredients except cilantro. Cook over medium low heat, stirring frequently, until cheese is melted. Recipe makes 4 servings.
Source: Adapted from Betty Crocker recipe.

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Mary’s Memo – February 23rd

Customers may not be aware of it but I keep track of questions I’m asked when working and if it about something new in the produce department or the store in general, I make a note to use it as a topic in an upcoming memo. A new item is fresh organic kale pesto. Usually made with basil, pesto is Italian for pounded and originated in Genoa, Italy. Other ingredients in pesto include garlic, pine nuts, Parmesan or Pecorino cheese and olive oil. Today pesto’s are made with many other ingredients from cilantro to kale and mint. As for using the kale pesto in Chief’s produce department, I tossed it with angel hair pasta. I was also asked about the pomelo (pronounced pom-EH-loh) that was in Chief produce departments in late January. Often called the Chinese grapefruit, the large citrus fruit is native to Malaysia where it still grows abundantly. It’s also called shaddock after an English sea captain who introduced the seed in the West Indies. Pomelos may be used any way suitable for grapefruit.

Source of pesto and pomelo information is from Food Lover’s Companion, Fourth Edition, by Herbst and Herbst and published by Barron.

VEGETARIAN DIETS LINKED TO BETTER HEALTH


Vegetarian dietary patterns are associated with lower body mass, lower prevalence and incidence of diabetes mellitus, lower prevalence of metabolic syndrome and its components (abdominal obesity, elevated blood pressure and fasting blood sugar, high triglycerides and low HDL cholesterol levels), lower hypertension, lower all-cause mortality and in some cases, lower risk of cancer.

Between 1974 and 1988 by researchers from Loma Linda University of School of Public Health in California conducted the first Adventist Health Study (AHS-1) comprising 34,000 Seventh-day Adventists from California. AHS-2 followed from 2002 to the present, comprising a 96,000-member cohort drawn from all over the U.S. and Canada. Members were categorized according to their intake of key food items of animal origin. Self- reported results showed a 7.7 percent were vegan (exclude all animal products) 29.2 percent were lacto-ovo-vegetarian (include dairy products and eggs), 9.9 percent pesco-vegetarian (include seafood), 5.4 percent semi-vegetarian (eat animal products/seafood one or fewer times per week) and 47.7 percent non-vegetarian (eat animal products/seafood more than once a week). Notable across the spectrum was the moderate-to-large increase in consumption of a broad variety of plant foods, including legumes, soy foods and meat analogues, nuts, seeds, grains, potatoes, avocados and fruits, rather than concentrated increases in only a few groups. Overall, researchers noted, the study demonstrated that food consumption patterns among vegetarians go well beyond mere avoidance of meats and other animal foods. Specifically, the food consumption patterns are consistent with what are currently considered healthful food choices, as recommended in the 2010 Dietary Guidelines for Americans (Dietary Guidelines are published every five years), such as increased emphasis on fruits and vegetable consumption, decreased consumption of added sugars and solid fats and consumption of whole grains over refined grains. These choices are thought to protect against obesity and some cardio-metabolic diseases and offer overall beneficial outcomes.
Source: Duke Medicine Health News, February 2014.

WEEKLY RECIPE


Daughter Mary Ann says this vegetarian chili has an excellent flavor. It has more ingredients than most of you prefer but chances are a lot of them are ones you have on hand.

QUINOA AND BLACK BEAN CHILI


1 cup uncooked quinoa, rinse
2 cups water
1 tablespoon vegetable oil (like canola)
1 onion, chopped
4 cloves garlic, chopped
1 tablespoon chili powder
1 tablespoon cumin
1 28-ounce can crushed tomatoes
1 bottle of beer
1 1/2 cups tomato juice or V-8 juice
1 19-ounce cans black beans, rinsed and drained
1 green bell pepper, chopped
1 red bell pepper, chopped
1 zucchini, chopped
1 jalapeno pepper, seeded and minced
1 tablespoon minced chipotle peppers in adobo sauce
1 teaspoon dried oregano
Salt and ground pepper to taste
1 cup frozen corn
1/4 cup fresh cilantro

Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover and simmer until quinoa is tender and the water is absorbed, about 15 to 20 minutes; set aside. Meanwhile, heat the vegetable oil in a large pot over medium heat. Stir in onion and cook until onion softens and turns translucent, about 5 minutes. Add the garlic, chili powder and cumin; cook and stir 1 minute to release the flavors. Stir in tomatoes, juice, beer, black beans, bell peppers, zucchini, jalapeño pepper, chipotle and pepper and oregano. Season to taste with salt and pepper. Bring to a simmer over high heat, then reduce to medium-low, cover and simmer 20 minutes. After 20 minutes, stir in reserved quinoa and corn. Cook to reheat corn for 5 minutes. Remove from heat and stir in the cilantro. Makes 10 servings.

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Mary’s Memo – February 16th

IT’S NO MYTH …. CHICKEN SOUP IS GOOD FOR YOU!


There’s a lot of false food information but not so when it comes to chicken soup! It definitely has a therapeutic effect on what ails us this time of year, namely colds and flu. Although I am big on rotisserie chickens, cooking a range-fed stewing chicken, the kind that Miller’s in northeast Indiana raise and available at Chief, is your best bet for stewing. Broth made from fresh meat and bones is loaded with gelatin that gives it a full-bodied consistency. Believe me, there is nothing better or more nutritious than homemade chicken noodle soup!

WHAT MAKES US SAD


Humans, like animals, are affected by sunlight or the lack of it, both physically and emotionally. But some people are affected much more than others. During the shorter, darker days of late autumn and winter, especially in more northern regions, they may experience a type of clinical depression called seasonal affective disorder (SAD), which can be likened to the general winter malaise and lethargy that many of us experience but is more severe and debilitating. People with SAD feel hopeless for no evident reason, lose interest in people or things they normally enjoy, are fatigued and unproductive, have difficulty concentrating, sleep too much and find it hard to get out of bed.

How many people have SAD? The most commonly cited figure is 5 percent of Americans, on average, though the estimates range from 1 to 10 percent, depending on the populations surveyed and criteria used. At least two-thirds of sufferers are women, who are also prone to non-seasonal depression. In addition, many more people have a milder, shorter lasting form of SAD often called “winter blues.” The symptoms of SAD usually start during early adulthood and tend to decline in older age. Its incidence rises at higher altitudes, that is, with increasing distance from the equator; north and south. Thus only 1 percent of Floridians may suffer from SAD, versus 10 percent of Alaskans. SAD often runs in families, and several genetic factors have been proposed to help explain this. It also occurs more frequently in certain ethnic groups. For instance, while SAD rates are high in Scandinavia, they are low in Iceland, which is also far north. And a 2013 study focusing on the largest immigrant groups in Norway found that those from Iran had a much higher rate of wintertime SAD than those in Sri Lanka. According to the standard definition, people have SAD if they’ve had a seasonal pattern of depressive episodes for least two years, with no explanation for the mood changes and no non-seasonal episodes, and they’ve had this general pattern of depression in some previous years as well. The recommendation: Try to maximize your daylight exposure by getting up and out early, exercising outdoors, making your house brighter, sitting near windows on bright days and taking a winter vacation in a sunny locale, if possible.
Source: University of California at Berkeley Wellness Letter, February 2015.

STRENGTH-TRAIN YOUR BRAIN!


A single 20-minute strength-training routine might boost memory, according to a study of 46 young adults conducted at the Georgia Institute of Technology. The participants viewed a series of photos, then half of them did leg-extension exercises. The rest had their legs moved up and down for them by researchers. Two days later, the active group remembered 10 percent more of the photos than the other group. Researchers think exercise might help the brain store memories. Other research suggests that strength training boosts memory in older adults, too.
Source: Consumer Reports on Health, February 2015.

LENTEN RECIPE


Twice baked potatoes are a favorite food and an egg baked on top makes it a meatless entrée!

TWICE-BAKED POTATO WITH EGG ON TOP


• 2 medium russet potatoes
• 1 tablespoons olive oil or 1 tablespoon butter
• 1 medium yellow onion, diced
• 3 or 4 cloves garlic, chopped fine (I prefer just 2 cloves)
• 1 cup low-fat shredded Cheddar cheese
• 1/4 teaspoon salt
• Freshly ground pepper
• Fresh chives (in Chief’s produce department)
• 4 small eggs

Preheat oven to 4000F. Scrub potatoes, pierce them with a fork and bake for 30 to 40 minutes until soft. In large frying pan heat oil or butter over medium-high heat. Sauté onion with garlic for about 5 minutes until soft. When the potatoes are cool enough to handle, cut potatoes in half lengthwise, scoop out potato flesh of each leaving about ¼ inch shell of potato flesh and skin. Add the scooped out potato flesh, shredded cheese, salt and pepper into the pan and stir to combine well. Place potato shells on baking sheet and fill them with the mixture. Press the mixture with a spoon to make space for the eggs. Sprinkle chives on top and crack an egg on top of each half potato. Bake 10 to 15 minutes until egg is set (whites should be set while yolks are a bit runny.
Source: Adapted from U.S. Potato Board Recipe.

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Mary’s Memo – February 9th

FDA FINALIZES SWEEPING CALORIE-COUNT RULES


Ignorance may not be bliss, at least when it comes to calories, so the US Food and Drug Administration will soon require calorie counts for everything from chain restaurants to movie-theater popcorn to vending machines. The rules stemmed from the 2010 passage of the Affordable Care Act, and were initially proposed for 2011, but the FDA delayed the final rules for three years in the face of industry opposition. Compliance will now be required by late this year, with vending machine companies getting an extra year. When the regulations were finally released, they proved much tougher than many analysts had expected. In addition to chain restaurants with 20 or more outlets, calorie counts will be required for cinema concessions, vending machines, amusement parks and prepared foods sold in supermarkets such as sandwiches and salads. Alcoholic beverages on restaurant menus, but not mixed drinks at bars, must also disclose calories.
Source: Tufts Health & Nutrition Letter, February 2015.

FACTS ABOUT GARLIC YOU SHOULD KNOW


China is the largest producer of garlic in the world and floods the US market with it. Gilroy, California, is the second largest grower and processor. Fortunately, Chief sells USA grown garlic bulbs. But what about dried garlic products? If it doesn’t say California, you can’t be sure it is made with US-grown garlic. McCormick labels say California grown on their garlic products. I checked with Penzeys, a large mail order herb and spice company with retail stores throughout the country, and a representative told me they contract with “selected” Chinese growers for what they sell. It may not make any difference to you but the origin of the garlic I buy is important to me.

FIGHT THE FLU


Although many of us had flu shots this fall, the one making the rounds was not in that shot. That means additional precautions need to be taken. My list includes drinking plenty of water, eating an abundance of fresh fruits and vegetables, exchanging hand towels and kitchen towels daily and having plenty of Purell available for quick hand-sanitizing. Each person in a family should have his own tube of toothpaste and speaking of brushes, I clean mine in the dishwasher when it’s running. My hot water is almost scalding hot so I’m confident that what we refer to as “linens” are sterilized when they’re laundered. It might be a good idea to check the temperature of your water heater.

EGG CONSUMPTION PROJECTED AT EIGHT-YEAR HIGH


The “incredible, edible egg” is back ruling the roost with US consumption expected to hit an eight-year high, almost back to the level of 2006, before concerns over cholesterol caused a slump. The American Egg Board reports that consumers have added 10 eggs per capita since 2011, cracking an estimated 257.9 eggs per person per year in 2014. Overall egg production was up 3 percent over 2013. An industry spokesperson credited the “protein craze” for rising consumption. One large egg contains more than six grams of protein and noted that eggs have taken the place at breakfast left by the decline in ready-to-eat cereal purchases. Health-conscious consumers have also become aware that the dietary cholesterol in eggs, 186 milligrams in one large egg, is not the key contributor to unhealthy blood cholesterol levels. A 2013 meta-analysis found no association between greater egg consumption and increased risk of heart disease and stroke.
Source: Tufts Health & Nutrition Letter, February 2015.

MY FRIENDS: SLOW COOKER AND FREEZER!


Many older Bryan Chief tasters tell me their cooking days are over or minimal. Because of Mary’s Memo, I do cook more than most people my age or younger. However, because I’m not a fan of convenience foods (except the rotisserie chicken), I believe that as long as I’m physically able to do it I’ll prepare meals for myself. That’s when a 5-quart slow cooker and freezer are my friends. I don’t hesitate making recipes that serve 4 or 6 because after I’ve eaten a portion or two I freeze the rest and they come in handy when I’m too busy or too tired to cook! Having a freezer also makes it possible for me to enjoy favorite foods when we were a family of 6. Regarding this week’s recipe, the sauce is elegant!

SLOW COOKED THIGHS IN CREAMY ITALIAN SAUCE


• ¼ cup melted butter
• ½ cup fat-free chicken broth
• 8-ounce container Kraft chive & onion cream cheese
• 1 can Campbell’s Healthy Request Mushroom Soup
• 1 package Italian Dressing Mix (in the condiment aisle)
• 8 boneless, skinless thighs

Whisk together until smooth all ingredients except chicken. Arrange thighs in the bottom of a 5-quart slow cooker. Pour sauce over all. Cover and cook on high for 1 hour; cook on low for an additional 6 hours. Serve on cooked angel hair pasta or noodles. Garnish with parsley if you like.

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