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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Mary’s Memo – February 2nd

FROM THE COOKBOOK SHELF


I know from experience that no one wants recipes that cost “an arm and a leg” to make. The shorter the list of ingredients, the better, whether cooking for a family or one or two people. That said, Martha Stewart’s “One Pot: 120 East Meals for Your Skillet, Slow Cooker, Stock Pot and More,” published in September 2014 and now available in paperback as well as Kindle, is a must read. One of the most economical places to buy cookbooks is at Amazon.com where there’s a plethora of titles with minimum ingredients including ones focused on health problems like diabetes.

Here’s an example of a few-ingredient-recipe found on a web site that takes only 30 minutes to make, excellent for a weeknight meal!

FAST GOULASH MACARONI


• 1 box macaroni and cheese mix
• 1 pound hamburger (or ground chuck, if you prefer)
• 1 can chili, hot (I prefer Bush brand)

Prepare macaroni and cheese according to package directions, except melt the butter in the pan. Then mix in the cheese, followed by the milk. Stir until smooth, then add the macaroni and mix thoroughly. This will make creamier mac and cheese, and the cheese will be more evenly distributed. While preparing mac and cheese, brown hamburger in skillet and heat chili in saucepan. When all ingredients are prepared, mix the hamburger and chili into the mac and cheese. Serve hot. Recipe makes 4 to 6 servings.
Source: Adapted from www.mydailymoment.com/recipe.
Source: Tufts Health & Nutrition Letter, January 2015.

LOOKING FOR A "POWERHOUSE" VEGETABLE?


Go for watercress. This cruciferous vegetable scored a perfect 100 in a CDC (Center for Disease Control) study that ranked 47 fruits and vegetables for their nutrient density, based on 16 key nutrients and fiber. With its small, crisp, dark leaves and pungent, slightly bitter, peppery flavor, watercress is a highly underrated vegetable that can add zest to salads, sandwiches, soups and sauces. Other top rankers were Chinese cabbage, chard, beet greens, spinach, chicory, leaf lettuce, parsley, romaine lettuce, collards and turnip greens. The study didn’t factor in other potentially beneficial plant compounds, however, which are abundant in many of the fruits and vegetables that scored lower, including berries and sweet potatoes.

Source: University of California, Berkeley Wellness Letter, January 2015

HIGHER POTASSIUM CONSUMPTION LINKED WITH LOWER STROKE RISK


Research has revealed one more good reason to eat fruits and vegetables, Study results suggest that eating plenty of potassium-rich foods, including fruits and vegetables, reduces the risk of stroke and early death among postmenopausal women. According to an 11-year study published on line September 4, 2014, in the American Heart Association’s journal, Stroke, women who consumed the most potassium (an average of 3,194 milligrams or more per day) were 12 percent less likely to suffer a stroke and 10 percent less likely to die than women whose diets contained the least amount of potassium (1,925 mg per day). The study involved more than 90,000 women aged 50 to 79. The association between higher potassium levels and lower stroke risk is likely due to the interplay between potassium and sodium. Potassium also helps regulate water and mineral balances in your body. Good sources of potassium are sweet potatoes, acorn squash, spinach, russet potato, tomato puree, salmon, lima beans, broccoli, tuna, cantaloupe, banana, black beans, dried apricots, milk, kidney beans, chicken breast and raisins.
Source: Weill Cornell Medical College Women’s Nutrition Connection, January 2015.

A RECIPE FROM THE PAST


I don’t know about you, but I love this no-bake cookie and since the emphasis this memo is quick recipes to make, Nestle Scotcheroos come to mind.

SCOTCHEROOS


• Nonstick cooking spray
• 1½ cups creamy peanut butter
• 1 cup granulated sugar
• 1 cup light corn syrup
• 6 cups toasted rice cereal
• 11-ounce package Nestle Toll House Butterscotch Flavored Morsels
• 1 cup (6-ounces) Nestle Semi-Sweet Morsels

Coat a 13x9-inch baking pan with cooking spray. In a large saucepan combine peanut butter, sugar and corn syrup. Cook over medium-low heat, stirring frequently, until melted. Remove from heat. Add toasted rice cereal; stir until thoroughly coated. Press on bottom of prepared pan. Microwave butterscotch morsels and semi-sweet morsels in large micro-safe bowl on High for 1 minute; stir. Morsels may retain some of their original shape. If necessary, microwave at additional 10-15 second intervals, stirring just until smooth. Spread over cereal mixture. Refrigerate for 15 to 20 minutes or until topping is firm. Cut into bars. Recipe makes 2½ dozen bars. Source: Nestle recipe.

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Mary’s Memo – January 26th

“MUST HAVE’S” WHEN THERE’S A WINTER STORM WARNING


It’s been my observation that nothing helps supermarkets’ business more than a winter storm warning. That said, there are essentials you should have on hand such as bottled water, toilet paper, a full propane tank (so you can cook on your gas grill), and a supply of different size batteries. After sitting in the dark when there wasn’t any power for an extended period of time I invested in the Spectrum/Rayovac Sportmen Area Lantern. It is far safer than burning candles. I bought mine at our local Ace Hardware but you can also purchase one at Amazon.com. It lights up a room and is bright enough to read by. Just be sure batteries are dependable at all times. Years ago someone who lived on a farm told me to fill bathtubs with water so you have it to flush toilets. If there are infants in the family be sure you have plenty of baby formula and diapers. It amazed me during the blizzard of ‘78 that there were so many parents that didn’t! Our needs are not the same but just think about what your family can’t be without and be sure you have those provisions on hand when an emergency comes along.

SANDWICHES A TOP SODIUM SOURCE


Dagwood Bumstead, the comic-strip character, might want to check his blood pressure. A new analysis of national dietary data by USDA researchers reports that sandwiches account for one fifth of average sodium intake, a key contributor to hypertension. Previous studies underestimated sandwich consumption because of the challenges posed by sandwiches’ many different ingredients; those analyses pit sandwiches’ share of sodium at only 4%. By taking a novel approach to coding responses to dietary intake questionnaires, the new study was able to count multiple ingredients consumed as a sandwich, including both eating out, take out or at home. Nearly half of Americans were found to eat a sandwich on any given day, and sandwich consumers averaged 600 milligrams more daily sodium. For adults, sandwiches alone added up to 30% of the recommended 2,300 milligrams daily maximum of sodium, and 46% of the stricter 1,500 milligrams guideline for those over 50. Sandwich eaters also ate an average 300 more calories daily. Publishing their findings in the Journal of the Academy of Nutrition and Dietetics, researchers said the results “underscore the importance of making healthful choices of sandwich ingredients. Many sandwiches, such as burgers and franks, and common sandwiches made with yeast breads, cheese and cured meats, are among the top contributors not only to sodium but also energy in the diets of adult Americans.”
Source: Tufts Health & Nutrition Letter, January 2015.

ENCORE FOR SWEET POTATO MINESTRONE


Although one of the ingredients is chicken broth, using vegetable broth makes it vegetarian and a good Lenten recipe. I recall when I first made it that I was amazed at how good a soup it was without any added meat. The emphasis today is on more fruits and vegetables in our diet and this soup fills the bill!

SWEET POTATO MINESTRONE


• 1 tablespoon canola oil
• 1 large onion, chopped
• 2 large ribs celery, chopped
• 2½ teaspoons Italian seasoning
• ¾ teaspoon kosher salt
• ¼ teaspoon ground pepper
• 2 14.5-ounce cans Italian-style diced tomatoes
• 5 cups Swanson chicken or vegetable broth without MSG
• 2 large sweet potatoes, peeled and diced
• 2 large carrots, sliced thin
• 2 cups fresh cut green beans
• 2 cloves garlic, minced
• Parmesan cheese for garnish

Heat oil in a soup pot over medium-high heat. Sauté onion, celery, Italian seasoning, and salt and pepper until tender, about 5 minutes. Add remaining ingredients except Parmesan cheese. Bring to a boil; reduce heat to low and simmer, stirring occasionally, until vegetables are tender. Recipe makes 6 servings and soup is freezable.

MOTHER’S WINTER SALAD


Leafy greens are more expensive in wintertime and this year not the best quality due to California weather conditions. I never had an actual recipe for what Mother called “Combination Salad” but it is cheaper to make this time of year. The components include shredded cabbage, shredded carrots, chopped scallions, red or green bell pepper (or both for more colorful presentation), chopped seedless cucumber, halved grape tomatoes and dressed with fresh lemon juice and canola or olive oil. You can make as much or as little as you need, scaling up or down the amount of lemon juice and oil. Fresh lemon juice instead of cider vinegar in the dressing was Mother’s idea. A shortcut would be to use Cole slaw mix but Mother made this salad when no one knew there were salad mixes.

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Mary’s Memo – January 19th

FROM THE COOKBOOK SHELF


Usually someone gives me a cookbook for Christmas but not in 2014. That being the case, I broke down and bought the 15th Anniversary Edition of The Complete America’s Test Kitchen TV Show Cookbook. A year ago I started subscribing to the magazine as well. What I like best about Cook’s Illustrated is that in addition to recipes there is detailed information about food and equipment that they test and recommend. Although I also get Consumer Reports, Cooks Illustrated has additional information that as a food writer is useful to me.

For example, I’m sharing a Cook’s Illustrated recipe for Glazed Salmon and how they present it. First, they explain their method of preparation followed by the recipe itself. Instead of broiling, the traditional method, Cooks Illustrated found that gently baking the fish was a better way to go. To insure the glaze stayed put, they rubbed the fish with a mixture of cornstarch, brown sugar and salt before searing.

GLAZED SALMON


• 1 teaspoon light brown sugar
• 1/2 teaspoon kosher salt
• 1/4 teaspoon cornstarch
• 1 (1-1/2 to 2 pound) skin-on salmon fillet, about 1-1/2 inches thick
• Ground black pepper
• 1 teaspoon vegetable oil
• 1 recipe glaze

Adjust oven rack to the middle position and heat oven to 300ºF. Combine the brown sugar, salt and cornstarch in a small bowl. Use a sharp knife to remove any whitish fat from the belly of the salmon and cut the fillet into 4 equal pieces. Pat the fillets dry with paper towels and season with pepper. Sprinkle brown sugar mixture evenly over the top of the flesh side of the salmon, rubbing to distribute. Heat oil in a 1-inch oven safe nonstick skillet over medium-high heat until just smoking. Place the salmon, flesh side down, in the skillet and cook until well browned, about 1 minute. Using tongs, carefully flip the salmon and cook the salmon on the skin side 1 minute. Remove the skillet from the heat and spoon glaze evenly on the salmon fillets. Transfer the skillet to the oven and cook until the fillets register 125ºF on an instant read thermometer (for medium rare) and are still translucent when cut into with a paring knife, 7 to 10 minutes. Transfer the fillets to a platter or individual plates and serve.

Glaze:


• 2 tablespoons ketchup
• 2 tablespoons hoisin sauce
• 2 tablespoons rice vinegar
• 2 tablespoons brown sugar
• 1 tablespoon soy sauce
• 1 tablespoon toasted sesame oil
• 2 teaspoons Asian chili-garlic sauce
• 1 teaspoon minced or grated fresh ginger

Whisk the ingredients together in a small saucepan. Bring to a boil over medium-high heat; simmer until thickened, about 3 minutes. Remove from heat and keep warm.
Source: The Complete America’s Test Kitchen TV Show Cookbook, 2001 to 2015.

ADD THESE LESSER-KNOWN LEGUMES TO YOUR HEALTHY PANTRY


New Year’s brings a brief boost in popularity of black-eyed peas, the key ingredient in the traditional Southern celebratory dish if Hoppin’ John. But if you’re looking for a nutritional bargain, black-eyed peas (aka cowpeas) should be a year-round staple in your pantry. So should another lesser known legume, garbanzo beans (aka chickpeas). They’re the main ingredient in trendy hummus, which recently topped $1 billion in US sales. But garbanzos, like black-eyed peas, deserve a place in our healthy pantry, not just as a dip in your refrigerator. “Legumes are good sources of protein and fiber, while low in calories,” says Diane L. McKay, PhD, an assistant professor at Tufts’ Friedman School. “Both black eyed peas and garbanzo beans are tasty ways to get your phytochemicals as well as a variety of nutrients we may fall short on, including potassium, folate, magnesium and manganese.
Source: Tufts Health & Nutrition Letter, January 2015.

BUFFALO CHICKEN STRIKES AGAIN!


It is no secret that anything Buffalo wing flavored gets my attention (although the wings at a Buffalo Wing restaurant didn’t) so I made my version of Allrecipes’ Touchdown Pizza recently. A warning though: it’s spicy-hot and not for the “faint at heart!”
Try it before Super Bowl Sunday.

BUFFALO CHICKEN PIZZA


• 1 (14-ounce) pre-baked pizza crust (such as Boboli)
• 1 cup diced rotisserie chicken
• 3 tablespoons Buffalo wing sauce
• 1/2 cup Buffalo wing sauce
• 1 (4-ounce) package crumbled blue cheese
• 1 rib celery, thinly sliced
• 1 cup Sargento 6 Cheese Italian Blend

Preheat oven to 475ºF. Line a baking sheet with aluminum foil. Place pizza crust on prepared baking sheet. Mix chicken with 3 tablespoons wing sauce. Spread half cup wing sauce on the pizza crust; top with blue cheese, chicken mixture and celery. Cover pizza with Italian blend cheese. Bake in preheated oven until pizza is cooked through and cheese is bubbling, about 12 minutes. Cool pizza about 5 minutes before cutting into wedges. Recipe makes 8 servings.
Source: Adapted from Allrecipes.com.

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Mary’s Memo – January 12th

FROM THE COOKBOOK SHELF


Maintaining an optimal acid-alkaline balance is integral to enjoying good health, yet our modern day diet often wreaks havoc with this delicate balance. Highly processed food acidify the body, as does a diet high in meat, dairy and sugar. Your body becomes overwhelmed with the acid imbalance and this leads to acidosis and this can lead to a host of problems from weight gain, gastrointestinal conditions to skin conditions, chronic fatigue and respiratory ailments. The pH Balance Health and Diet Guide for GERD, IBS & IBD by Dr. Fraser Smith, Susan Hannah and Dr. Daniel Richardson (www.robertrose.ca; October 2014, $24.95/softback) will give you all the information you need to follow an acid-alkaline balanced diet and provides current information on common gastrointestinal conditions. Also included are 175 recipes to try.
The pH Balance Health and Diet Guide for GERD, IBS or IBD is available from Amazon.com or at your favorite book store.

ALSO A BEST RECIPE FROM 2014


Since I had too many recipes on the January 5 Memo, Creamy Loaded Mashed Potatoes had to be removed but is still one from 2014.

CREAMY LOADED MASHED POTATOES


• 3 pounds russet potatoes, peeled and cubed
• 1-1/2 cups (6-ounces) reduced-fat sharp Cheddar cheese, divided
• 1 cup Hellmann’s Light Mayonnaise
• 1 cup reduced-fat Daisy Sour Cream
• 3 green onions, finely chopped
• 6 slices of bacon, crisp-cooked and crumbled

Preheat oven to 375ºF. Butter 2.5-quart baking dish. In 4-quart saucepan, cover potatoes with water; bring to a boil over high heat. Reduce heat to low and cook until tender; drain and mash with portable electric mixer. Stir in 1 cup cheese, mayonnaise, sour cream, green onions and half the bacon. Spoon into prepared casserole dish and bake 30 minutes or until bubbling. Top with reserved cheese and bacon. Bake an additional 5 minutes or until cheese is melted. Garnish with additional chopped green onions, if desired.
Note: All but topping can be made the night before and stored in the refrigerator until time to bake.
Source: Hellmann’s website via Cooking.com.

STOCKING STUFFER GIFTS


My daughter-in-law, Kelly, had my name in our stocking gift exchange this past Christmas and she out-did herself with useful
items such as a non-mechanical ice cream dipper with a sealed in defrosting fluid. Ice cream can’t stick to it. It’s not a new gadget because her mother started married life with one. There’s a Company in the USA that makes “CRAZY BUT IT WORKS” gadgets including a Baggy Rack that holds storage bags open for easy filling and keeps your hands free to pour or fill. It adjusts to fit any size bag, has a non-slip grip on the bottom and folds flat for storage. Since Amazon.com has just about anything, I am sure both are available there.

IT’S NATIONAL SOUP MONTH

Even though Campbell’s is probably responsible for declaring it, a bowl of hot soup is welcome treat on a cold, wintery day. I could live on a hearty soup, salad and serving of fruit. How about you?

CHICKEN AND TOMATO VEGETABLE SOUP


• 2 tablespoons olive oil
• 1/4 head cabbage, shredded
• 1 red onion, cut in small dice
• 3 ribs celery, finely chopped
• 4 small Yukon Gold Potatoes, cut in 1/2-inch dice
• 2 large carrots, cut in 1-inch julienne strips
• 1 (14-ounce) cans chicken broth
• 2 (14-ounce) cans fire-roasted tomatoes with liquid
• 1 pound cut-up rotisserie chicken
• 2 teaspoons dried oregano and 6 sprigs for garnish

Add the olive oil to a large soup pot and heat over medium-high heat until oil is hot. Add cabbage, onion, celery and potatoes and sauté for 8 minutes, stirring occasionally. Add the carrots, chicken broth, tomatoes and oregano. Cook 20 minutes or until vegetables are tender. Add chicken last. Serve in individual bowls garnished with sprig of oregano. Recipe makes 6 servings
Source: Kathy Thaman, Indianapolis, IN

PLANTING YOUR FAMILY TREE


One of the best gifts you can give your children or grandchildren is a record of your family’s medical tree. Putting all the information you have down on paper or a computer can also help you and your doctor evaluate your health risks, determine what steps you can take to reduce those risks and discuss whether you should have earlier and more frequent screening tests or pursue genetic testing. The medical tree should include your first-degree (parents, children, siblings) and second-degree (grandparents, aunts and uncles) relatives, listing their ages (or age at death) and the diseases they have or had (especially cause of death). If you were adopted or your parents used a sperm or egg donor, it may not be possible to obtain this information. Data on your grandparents may also be difficult to uncover because the cause of death might not have been known or misdiagnosed. State health departments can provide a copy of death certificates and if you go to hhs.gov.web site, they’ll help you create a family history portrait.
Source: Special Winter Issue 2014-15 University of California at Berkeley Wellness Letter.

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Mary’s Memo – January 5th

BEST RECIPES OF 2014


Traditionally, the first Memo of the New Year features what I consider the best from the previous ones. Hopefully, you agree! We’re starting with daughter Mary Ann’s Smoked Sausage Harvest recipe from the January 20th Memo.

SMOKED SAUSAGE HARVEST CASSEROLE


• 2 tablespoons butter
• 5 cups chopped green cabbage
• 1 medium onion, cut in half and sliced
• 1 cup sliced carrots
• 1 (15.5-ounce) can red beans, drained
• 1 (10-ounce) can Original Rotel Tomatoes
• 1 tablespoon cider vinegar
• 1/3 cup grated Parmesan cheese
• 2 tablespoons flour
• Dash ground pepper
• 1 (19-ounce) package Chief Smokehouse sausage, cut into 12 pieces

Preheat oven to 350ºF. Melt butter in a Dutch oven over medium-high heat. Add cabbage, onion and carrots and sauté for about 10 minutes. Stir in beans, tomatoes and vinegar. Add cheese, flour and pepper and mix together. Spoon into 2 quart oblong casserole dish. Arrange sausage pieces on top of cabbage mixture and push down partially. Cover and bake 40 minutes or until hot. Recipe makes 6 servings, about 350 calories each.

We discovered how good roasted Brussels sprouts are last year when we tried a recipe from the Penszeys catalog and they’ve been in my vegetable rotation ever since! Recipe was in the March 17th Memo.

ROASTED BRUSSELS SPROUTS


• 1 pound Brussels sprouts
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon cracked pepper
• 1/2 teaspoon oregano
• 1/2 teaspoon thyme
• Juice of a half lemon

Preheat oven to 350ºF. Clean sprouts, peeling off loose, outer leaves clinging to head. Cut off stems and slice in half. Reserving lemon juice, whisk oil, salt, pepper and herbs together. Toss sprout halves in mixture until all are coated. Arrange cut-side down on a jelly roll pan. Bake in preheated oven for 20 to 25 minutes (mine were done in 20 minutes). Serve immediately after squeezing with lemon juice. Recipe makes 4 servings. Sourc e: Adapted from Penszeys catalog recipe. The next recipe we’re including is a meatless mushroom chili from the April 21st Memo made with button and baby bella mushrooms that I sliced with my egg cutter. Original recipe called for shitake but baby bella made the recipe more affordable.

MUSHROOM CHILI


• 2 tablespoons canola oil
• 1 cup chopped sweet onion
• 1/4 teaspoon garlic powder
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1-1/2 pounds button mushrooms, sliced
• 1 (14.5-ounce) can stewed tomatoes
• 1 (15.5-ounce) can white kidney beans, rinsed (I prefer Bush brand)
• 1/2 cup sliced ripe olives, drained
• 1/2 cup water

In large saucepan heat oil until hot; add onion. Cook, stirring frequently, until onion is tender, about 5 minutes. Stir in garlic powder, chili powder and cumin; cook until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until mushrooms are crisp-tender, 6 to 8 minutes. Add stewed tomatoes, beans, olives and water. Simmer, uncovered, to blend flavors, about 10 minutes. If desired, garnish with chopped lettuce, chopped green onions and reduced-fat sharp Cheddar cheese. Recipe makes 4 servings.
Source: Adapted from Mushroom Council recipe.

My large slow cooker gets a workout at least once a week and last year Slow Cooker Beef Stroganoff from the November 17th Memo was a “thumbs up” recipe.

SLOW COOKER BEEF STROGANOFF


• 1 pound beef stew meat (cut large pieces in half)
• 1 (10.75-ounce) can condensed Healthy Request Campbell’s Golden Mushroom Soup
• 1/2 cup chopped onion
• 1 tablespoon Worcestershire sauce
• 1/4 cup water
• 4-ounces reduced-fat cream cheese

In a 5 to 6-quart slow cooker, combine meat, soup, onion, Worcestershire sauce and water. Cook on High setting for 1 hour; reduce setting to Low and cook an additional 7 hours. Stir in cream cheese just before serving. Recipe makes 4 servings. Not e: Reynolds Slow Cooker Liner bags make clean up a breeze!

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Mary’s Memo – December 29th

FROM THE COOKBOOK SHELF


To be honest, I’m not into aromatherapy but knowing some memo readers are interested, The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness by Nerys Purchon and Lora Cantele (www.robertrose.ca; October 15, 2014, $24.95/softback) deals with 109 essential oils and more than 450 remedies and uses. The best known way to employ oils is through massage, but as you will discover in this comprehensive book, there are so many ways to use them for everything from arthritis and asthma to high blood pressure and constipation. Essential oils are attracting more attention and emerging as scientifically proven and accepted remedies.

Nerys Purchon was one of Australia’s leading experts on aromatherapy and essential oils. Her books have sold more than 300,000 copies worldwide. Lora Cantele is a registered clinical aromatologist, certified Swiss reflect therapist, international lecturer and aromatherapy educator and writer. In 2009-2010, she brought her professional expertise to a pilot program aimed at providing a better quality of life to children with life-limiting diseases including cerebral palsy and muscular dystrophy.

EGGCITING INFORMATION


At some point, you’ve probably heard that you shouldn’t eat eggs if you have high cholesterol or heart disease, However, in recent years, researchers have learned much about dietary cholesterol, as well as the many nutritional benefits of eggs. “Eggs offer a variety of nutrients, notably protein,” says clinical dietitian Stephan Torres, RD, CDN, with New York-Presbyterian/Weill Cornell Medical Center. “Eggs are a source of complete protein: They contain all nine essential amino acids in an adequate amount. In fact, eggs are the reference other foods are held to when assessing their protein profile.” Torres explains that studies suggest that, in people with heart disease, recommendations are slightly more stringent: no more than four to six eggs per week,” Torres says. One large egg contains about 187 milligrams (mg) of cholesterol. The American Heart Association recommends limiting dietary cholesterol to 300 mg per day for healthy Americans, and 200 mg for those with high cholesterol. If you want to have an egg each day, you need to pay attention to the cholesterol in other foods you eat. But it’s important to remember that cholesterol in not a dirty word. “Cholesterol is vital to the human body,” Torres says. “It makes various hormones, vitamin D, bile acids, and substances needed to build cell walls. The body synthesizes all of the cholesterol it needs via the liver. Excess cholesterol can cause plaque in blood vessel walls, leading to increased risk of a coronary event.” Only about 20 percent comes from the foods you eat. For many people, moderate amounts of dietary cholesterol can be metabolized by their bodies without unhealthy buildup occurring in their blood vessels. But dietary cholesterol affects each person differently. Your genes play a significant role in the way your body produces and metabolizes cholesterol. ”Fortunately, there are foods that can lower blood cholesterol, such as fruits and vegetables, and whole grains,” Torres says. “Exercise and weight loss if you are overweight also contribute to cholesterol reduction.”
Source: Weill Cornell Medical College Women’s Nutrition Connection, December 2014.

HEALTHY NEW YEAR’S EVE DIPS


Mary Ann brought Babaganoush as an appetizer before our Thanksgiving dinner. Note: She added a pinch (1/8 teaspoon) smoked paprika to the original recipe.

BABAGANOUSH


• 1 large eggplant (about 1 pound)
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/4 cup finely chopped fresh flat-leaf parsley, plus more for garnish
• 2 tablespoons tahini
• 2 tablespoons fresh lemon juice

Preheat oven to 450ºF. Prick eggplant with a fork and place on a cookie sheet lined with foil. Bake the eggplant until it is soft inside, about 20 minutes. Let the eggplant cool. Cut in half lengthwise, drain off liquid and scoop the pulp into a food processor. Process the eggplant until smooth and transfer to a medium bowl. On a cutting board, work garlic and 1/4 teaspoon salt together with the flat side of a knife, until it forms a paste. Add garlic-salt mixture to the eggplant. Stir in parsley, tahini and lemon juice. Season with more salt to taste and smoked paprika. Garnish with additional parsley.
Source: Adapted from Food Network’s Ellie Krieger’s recipe via Mary Ann Thaman.

The second dip, Spicy Pumpkin Hummus, is in Fran DeWine's Family Favorites, 12th Edition - 2014.

SPICY PUMPKIN HUMMUS


• 1 can chick peas (garbanzo beans)
• 2 cloves garlic, minced
• 1/4 cup lemon juice
• 1/4 cup water
• 3 tablespoons tahini or peanut butter
• 1/2 cup pumpkin, fresh cooked or canned
• 1 teaspoon cumin
• 3/4 teaspoon salt
• 1/4 teaspoon cayenne
• 1/4 cup olive oil

Mix thoroughly in food processor. Serve with pita bread or tortilla chips or veggies.

HAPPY NEW YEAR!


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Mary’s Memo – December 22nd

FROM THE COOKBOOK SHELF


There isn’t time to order Ina Garten’s latest cookbook, Make It Ahead, but you should be able to get it at a book store before the 25th. Ina, also known as the Barefoot Contessa on the Food Network, is my favorite. The concept of being able to make something ahead to serve should appeal to every cook! Thanks to 20 years of running a specialty food store and fifteen years writing cookbooks, the #1 New York Times bestselling author has learned exactly which dishes you can prep, assemble or cook ahead of time. Whether you’re hosting a party, or simply making dinner on a hectic weekday, Ina gives you lots of amazing recipes that taste just as good or even better when made in advance. With beautiful photographs and hundreds of invaluable make-ahead tips, this is your new go-to guide for preparing stress-free yet fabulous meals.

Kale has emerged as one of the most nutritious vegetables of the 21st century. Ina shows us how to use it as a snack food with her recipe for Parmesan Kale Chips. Also an advantage, kale chips can be made ahead, wrapped tightly and stored at room temperature for 4 days.

PARMESAN KALE CHIPS


• 1 large bunch flat-leaf kale
• Good olive oil
• Kosher salt
• Fresh grated Parmesan cheese

Preheat oven to 350ºF. Line 2 sheet pans with parchment paper. With a sharp knife, remove and discard the hard rib from the center of each leaf, leaving the leaves as intact as possible. Place them on sheet pans, drizzle or brush them with olive oil, and toss to coat lightly. Sprinkle generously with salt and bake for 10 minutes. Sprinkle lightly with Parmesan cheese and bake another 5 minutes. Cool and serve. Recipe makes 6 servings. Source: Ina Garten Make It Ahead cookbook (Clarkson Potter October 2014, $35.00 hardback), available at bookstores and Amazon.com.

FORTY-EIGHT CASES LATER


For your information, there are only two Thank You, I am Glad You Liked It cookbooks left and they can be purchased at the Bryan Area Chamber of Commerce office on Lynn Street on the west side of the square in downtown Bryan. Many of you have asked if there will be another cookbook and at my age, the answer is no. However, I haven’t ruled out a supplement. Stay tuned.

ONE-AND-A-HALF APPLES A DAY MAY KEEP HEART DISEASE AWAY!


A recent, seven-year follow-up study of almost a half-million people in China revealed good news for fruit lovers: Daily consumption of fresh fruit cut the risk of heart disease by 15 percent and for strokes caused by clots (the most common type) by 24 percent. In a separate analysis the researchers found that compared with those who never ate fruit, people who consumed about 1-1/2 servings-per-day lowered their risk for fatal coronary heart disease by 17 percent and for fatal strokes by 40 percent. One possible reason: Fruit eaters had significantly lower blood pressure.
Source: Consumer Reports on Health, December 2014.

TRADITIONS


The Smith meat-of-choice for major family events, Christmas included, was turkey, even in the middle of the summer. A Christmas Eve tradition was serving baked ham with a macaroni and cheese casserole. One of the grandchildren wanted the recipe for Mother’s mac and cheese but we’ve determined that she didn’t have one and I’ve checked through her old cookbooks to verify. This surprises me because she did follow recipes and wasn’t a bit-of-this-and-that kind of cook. She adapted to new techniques as well. When pressure cookers came on the scene, Mother immediately bought one to do non-acid vegetables. She also used a pastry cloth and cover for her rolling pin when they became available. But getting back to her macaroni and cheese, I wonder what she’d think about its popularity now. I can recall tomatoes in it although my siblings do not and it wasn’t in her Christmas Eve version. So where am I going with this: I’m recommending that you establish traditions of your own that your children will remember when you’re no longer here. Unlike Mother’s mac and cheese on Christmas Eve, the Thaman’s prefer soup and it isn’t always the same one: It may be Scallop Chowder, Shrimp Gumbo or another one we made for the first time like a 2014 five-ingredient soup (6 if you count the cilantro) that Bryan Chief tasters gave rave reviews!

SOUTHWEST CHEESE SOUP


• 1 pound reduced-fat Velveeta Cheese, cut in cubes
• 1 (15.25-ounce) can whole kernel corn, drained
• 1 (15-ounce) can black beans, rinsed and drained (I prefer Bush brand)
• 1 (10-ounce) container Rotel brand diced tomatoes
• 1 cup milk
• Fresh sprigs cilantro for garnish (or dried flakes)

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

MERRY CHRISTMAS TO ALL!


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