Mary’s Memo – April 24th

HOW CAN YOU TELL IF SOMEONE HAS EARLY ONSET DEMENTIA?


Early onset dementia refers to having developed dementia before the age of 65. In some people, problems with balance and strength may be the first signs of dementia. In a six year study of 2,288 men and women over age 65 and over, researchers found that people who initially scored higher in tests of physical function, such as walking, standing balance and grip strength in the dominant hand, were three times less likely to develop dementia over the study period than those with low scores. Balance and walking problems seemed to be the first signs of risk of dementia in people with cognitive impairment, while among people who already showed signs of mild cognitive decline, a weak hand-grip was associated with later dementia, researchers found. The study suggests that physical and mental performance in the elderly are connected. But memory problems that disrupt daily life, such as getting lost on they home from a familiar grocery store or inability to keep track of bills may be symptoms of dementia, as well. Other early signs may include difficulty remembering names and recent events, apathy and depression.
Source: Duke Medicine Health News, May 2017.

PROBIOTICS CAN HELP REDUCE SEASONAL ALLERGY SYMPTOMS


Despite its beauty, the spring blooming season is unwelcome among people who suffer from hay fever, who know all too well that allergies can take, including constant runny nose, sneezing, lack of sleep, and post nasal drip, among other symptoms. Unfortunately, available allergy medications have unpleasant side effects, including dry mouth, drowsiness or sleeplessness, or just “wired.”

Relief may be in sight. Simple over-the-counter probiotics, known to enhance the quality and quantity of good bacteria in the gut and help strengthen the immune system, may have other positive benefits, according to a recent trial held at the University of Florida: lessening symptoms of seasonal allergies.
Source: Duke Medicine Health News, May 2017.

MAGNESIUM: AN IMPORTANT MINERAL FOR YOUR HEALTH


Magnesium may not get as much attention as some other nutrients, but it’s a critical mineral for your muscles, bones, brain and heart. Getting more magnesium in your diet is associated with a lower risk of some diseases and even early death, according to a study published in BMC Medicine, December 8, 2016. Researchers who analyzed dietary habits and health records of more than a million people in nine countries found that people who boosted their dietary intake of magnesium by 100mg per day had a 22 percent lower risk of heart failure, a 7 percent lower risk of a stroke and a 10 percent risk of early death, compared with those who did not increase dietary magnesium. While the study was observational and did not show a direct causeand-effect relationship between higher magnesium intake and lowering disease rate, there is no doubt that magnesium consumption is vital to your overall health. “Your brain also needs magnesium for optimal brain functioning, energy production and bone formation, says Jenna Rosenfeld, MS,RD, CSC, a dietitian at New York –Presbyterian/Weil Cornell. “A deficiency in magnesium can increase the risk of type 2 diabetes, hypertension, migraines and even make you feel anxious or stressed.”

Sources of magnesium include cooked quinoa, cooked brown rice, almonds, cooked spinach, Cooked white beans, cashews, soy milk and cooked black beans.
Source: Weill Cornell Medicine Women’s Nutrition Connection, April 2017.

WHY DOES MORTON SALT USE THE GIRL UNDER THE UMBRELLA LOGO?


The logo has been around for decades. One problem with ordinary table salt (sodium chloride)is that it usually contains trace amounts of magnesium chloride, which causes it to become damp and clump together in the shaker during periods of wet weather. This problem is overcome by adding small quantities of sodium silicoaluminate to the salt. The little girl walking in the rain has a box of Morton Salt under her arm that it is pouring nicely, implying that “when it rains, it pours.”
Source: The Book of Totally Useless Information by Don Voorhees

ADD PUNCH TO YOUR GRADUATION PARTY!


I was introduced to White Grape Juice Punch when I moved to Bryan. It is very refreshing but there is one word of caution: Be sure to use Canada Dry ginger ale, not any other brand.

WHITE GRAPE JUICE PUNCH


2 parts white grape juice, chilled (I use Welch brand)
1 part Canada Dry ginger ale, chilled (no substitutions)
1 part Canada Dry ginger ale, chilled
Pour chilled white grape juice into punch bowl. Slowly add ginger ale.
Add ice ring made of white grape juice.

Not a graduation punch but Liquid Sunshine, if serve at a brunch, or Moonlight Madness if served at an evening event, Ernestine Spangler’s punch is an adult-pleaser. Keep in mind that cans are the measuring devices.

LIQUID SUNSHINE OR MOONLIGHT MADNESS PUNCH


1 6-ounce or 12-ounce can frozen orange juice concentrate, thawed
3 juice cans water
1 can Countrytime lemonade mix
1 can light rum
Mix ingredients together and chill thoroughly before serving.

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Mary’s Memo – April 17th

FROM THE COOKBOOK SHELF


If you’re a fan of Midwest Living published by Meredith Corporation, you’ll be impressed with Taste of Four Seasons, published in 2015. My rhubarb is peeping through the ground and I couldn’t resist the Rhubarb. Chess Pie recipe. Even the butter-added crust recipe is included.

RHUBARB CHESS PIE


Pastry for Single Crust (recipe follows)
2 cups 1-inch thick slices rhubarb
1¼ cups granulated sugar
4 eggs, lightly beaten
½ cup whipping cream
¼ cup butter, melted
¼ cup lemon juice
1 tablespoon cornstarch
1 tablespoon corn meal
1 teaspoon vanilla
¼ teaspoon salt

Prepare Single Crust Pie Pastry. Line pastry with a double thickness of foil. Bake 8 minutes. Remove foil. Bake 6 minutes more. Meanwhile, arrange rhubarb on a baking sheet. Bake alongside pastry for 10 minutes. Remove from oven; cool. Sprinkle with ¼ cup sugar; toss to coat. Transfer to baked pastry. Set aside.

In a large bowl, whisk together eggs, remaining sugar, cream, butter, lemon juice, cornstarch, cornmeal, vanilla and salt. Bake in preheated 375ºF oven for 40 minutes or until center is set; cover loosely with foil for last 10 minutes of baking. Cool on wire rack 2 hours. Chill, covered, for at least 3 hours or up to 24 hours. Makes 8 servings.
Pastry for Single-Crust Pie. In medium bowl, stir together 1½ cups flour and ½ teaspoon salt. Using a pastry blender, cut in ¼ cup shortening and ¼ cup cold butter, cut up, until pieces are pea-size. Sprinkle with 1 tablespoon water; gently toss with a fork. Push moistened dough to side. Repeat moistening dough, using 1 tablespoon water at a time until moistened, about 5 tablespoons total. Form dough into a ball. Using your hands, slightly flatten on lightly floured surface. Roll pastry from center to edges into a 12-inch circle. Wrap around rolling pin; unroll into a 9-inch pie plate. Trim pastry to ½ inch beyond edge; fold under extra pastry. Crimp edges.
Source: Midwest Living Taste of the Seasons.

DOES EXCESSIVE SITTING AGE YOU


Too much sitting and too little exercise may speed biological aging by as much as 8 years, suggests an American Journal of Epidemiology study.

A group of 1,481 women (average age 79) from a nationally-representative sample wore motion sensors for one week. The combination of being too sedentary and getting less than 30 minutes a day of moderate to vigorous exercise was associated with having white blood cells with significantly shorter telomeres. Telomeres are caps that protect the ends of DNA. They shorten with age, but factors such as exercise may affect the rate. “Having shortened telomere length is associated with heart disease, type 2 diabetes and major cancers, as well as shorter life expectancy,” says Aladdin Shadyab, PhD, the study’s lead author at the University of California, San Diego School of Medicine. Strive for at least 30 minutes of moderate exercise daily.
Source: Tufts Health & Nutrition News Letter, April, 2017.

WHY IS THIRTEEN OF SOMETHING KNOWN A BAKER’S DOZEN?


Bread has been the staff of life since ancient times. By the middle of the 12th century A.D. the baking industry in England had become organized, and London bakers had formed an official brotherhood. Later, they reorganized into Brown Bakers and the Company of White Bakers and were subject to strict regulations. A law passed in 1266 stipulated exactly eighty loaves of bread were to be baked from a standard sack of flour. It was illegal to sell loaves of bread that varied from a set weight. Bakers who were found selling underweight loaves in the Middle East who were nailed by their ears to their shop’s doorway for selling underweight bread. Add an extra loaf of bread for every twelve they sold, to make up for the underweight loaves, was a small price for the bakers to pay.
Source: The Book of Totally Useless Information by Don Voorheese.

FRENCH TOAST ANYONE?


French toast was a weekend favorite when we were a family of 6. Now I make it in one of the heavily advertised copper skillets that resist scratching no matter how hard you try.

FRENCH TOAST


1 cup milk
2 beaten eggs
¼ teaspoon salt
Pure maple syrup

Whisk together milk, eggs and salt. Dip bread slices in milk mixture. Fry until golden browning a small amount butter. Serve with pure maple syrup. Serve immediately.
Source: Better Homes & Gardens Cookbook

KUDOS TO LEWIS BAKERY CO!


LEWIS BAKERY, committed to responding to consumers’ demand for quality products since 1925, for their half loaf concept. Lewis bread products are available in the bread department at Chief.

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Mary’s Memo – April 10th

FROM THE COOKBOOK SHELF


In my possession is the very first edition of the Better Homes and Gardens Cookbook. I mention it because a family favorite on weekends or special occasions was Corn Fritters in the vegetable chapter. Instead of melted shortening in original recipe, I replaced with melted butter. For the least amount of fat absorption, fritters were fried in peanut oil.

CORN FRITTERS


1 cup flour
¾ teaspoon salt
1 teaspoon baking powder
2 beaten large eggs
¼ cup milk
1½ cups drained, whole kernel corn
2 teaspoons melted shortening
Peanut oil

Sift flour, salt and baking powder together. Mix eggs and milk; add to dry ingredients and mix smooth. Drop from tablespoon into deep hot fat (370º F). When fritters are golden and drain on paper towels. Serve with maple syrup.
Source: Adapted from first edition, 10th printing, Better Homes & Gardens Cookbook De Luxe Edition, Meredith Publishing, Tenth Printing November 1946.

CERTAIN TO BE A BEST RECIPE OF 2017


Because it takes only two ingredients to make! Usually I replace chicken breast halves with boneless skinless thighs but in this recipe the breasts are very moist!

AMAZING CHICKEN


4 skinless, boneless chicken breast halves
Sea salt and pepper to taste
½ cup light mayonnaise
2 cups Progresso Italian seasoned dry breadcrumbs

Preheat the oven to 425º F. Grease a shallow baking dish. Season with salt and pepper to taste. Coat chicken on all sides with mayonnaise. Roll in bread crumbs until coated. Arrange breast halves in bread crumbs. Arrange into prepared dish. Bake uncovered in preheated oven for 30 minutes or until chicken is no longer pink in the middle and juices run clear.
Source: Adapted from Karrie Carlyle via all recipes.

BH&G’S CORN FRITTERS


1 cup flour
¾ teaspoon salt
1 teaspoon baking powder
2 beaten eggs
¼ cup milk
1½ cups drained, whole kernel corn
2 teaspoons melted shortening

Sift flour, salt and baking powder. Mix eggs and milk; add to dry ingredients and mix smooth. Add corn and shortening. Drop by tablespoon into deep hot fat (370ºF). Drain on paper towels. Serve immediately.
Source: Adapted from Better Homes & Gardens First Edition, 10th Printing, 1946.

WHY, I ASK


Keep in mind that these are pet peeves of mine, not necessarily those of Chief Supermarkets.
Question: Why don’t smokers throw the butts in the parking lot when there is a receptacle is provided?

Why do food companies keep reducing the size of the can? (Example: Canned Ocean Spray Cranberry Sauce started out as a 16-ounce can whereas now it’s 14-ounces.)

Why do customers walk around something that dropped on the floor instead of picking it up?

DEFINE DARK CHOCOLATE


Camille Finn, a master’s student at Tufts’ Friedman School and a dietetic intern at Frances Stern Nutrition Center at Tufts Medical Center at Tufts Medical Center, says: The main differences between dark chocolate and milk chocolate are that dark chocolate does contain milk or milk solids, and dark chocolate is typically lower in added sugars. However, there is not a specific minimum cacao percentage (the amount of cocoa solids in a product) for dark chocolate is defined as chocolate containing at least 35% cocoa solids. As the cacao percentage increases, the chocolate becomes stronger in flavor and contains more compounds from the cocoa beans that may be beneficial.

“Some research suggests that milk may interfere with the absorption of flavanols from chocolate. Thus, dark chocolate can be a better source of flavanols since it does not contain milk. Jeffrey Blumberg, PhD, a senior scientist in Tufts’ HNRCA Antioxidant Research Laboratory has found that high intake of cocoa flavanols may contribute to vascular (blood vessel) may help reduce blood vessel) and may help reduce blood pressure.” Although high in calories, small amounts of dark chocolate can be included as part of a health diet.

WAS THERE EVER A REAL AUNT JEMIMA?


The answer is no. Aunt Jemima has been the trademark for over 100 years. It was created by Chris L. Rutt in Saint Louis, Missouri. He wanted a product name to reflect the “festive spirit” long associated with pancakes. In 1889, he got the idea for the “Aunt Jemima” name from a dance tune in a vaudeville show. In the early years, the product was promoted through a portrayal of the Aunt Jemima character. Nancy Green, Chicago resident, created the first Aunt Jemima personality by demonstrating pancake preparation at the Chicago World’s Fair in 1893. Her portrayal of Aunt Jemima took place prior to the company’s acquisition by the Quaker Oats Company January, 1926. Through the years, women have represented the famous trademark for special promotions, but there was actual person name Aunt Jemima promoting the pancake Mix. Periodically, the picture has been updated.

Source: The Book of Totally Useless Information by Don Voorhees, 1993.

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Mary’s Memo – March 27th

FROM THE COOKBOOK SHELF


Family Circle publishes a yearbook of their recipes for $34.96 but before you pay full price, check Amazon.com. Inside yearbook you’ll find hundreds of recipes for busy weeknights, preparation and cook times for smart meal planning, healthful and kid-friendly dinners and treats, nutrition information for planning a balanced diet and tantalizing color photographs throughout. A quiche fan, Spinach Sausage Pie jumped from the cookbook saying “try me!”

SPINACH AND SAUSAGE PIE


Pie Crust
• ½ pound crumbled sweet Italian sausage
• 10-ounce package frozen spinach, thawed
• 2 cups shredded mozzarella cheese
• ½ pound seeded and diced plum tomatoes
• 6 eggs
• ½ cup milk
• ½ teaspoon salt
• ½ teaspoon onion powder
• ½ teaspoon dried oregano
• ¼ teaspoon black pepper

Heat oven to 350ºF. Fit a prepared pie crust into a 9-inch pie plate and line with foil, pressing down. Bake at 350º for 10 minutes. In a skillet, sauté sausage 5 minutes; stir in spinach and cook 2 minutes. Spread 1 cup mozzarella over crust; add sausage mixture and tomatoes. Sprinkle remaining mozzarella over tomatoes. Whisk eggs, milk, salt, onion powder, oregano and pepper. Pour over pie and bake at 350ºF for 1hour.
Source: Family Circle Annual Recipes 2016.

EATING FOR ENERGY: FOODS FOR FUEL


Energy drinks, energy bars, candy and processed snacks fill the grocery and convenience store shelves and promise to provide quick and delicious energy. The problem with many of these products is that the boost of energy relies on refined grains, sugar and caffeine. While these choices can provide a quick energy spike, they also lead to an eventual crash, which may leave you feeling lethargic and fatigued. Also, people who are sensitive to blood sugar spikes or caffeine may feel slightly nauseated, jittery or shaky. “Eating a lot of processed foods, such as sodas, juice drinks, crackers, cookies, or chips, can lead to a roller coaster of energy spikes and pits throughout the day. These foods also provide a lot of calories and sugar but lack important vitamins and minerals. These choices can eventually lead to overeating and weight gain,” says Jenna Rosenfeld, MS, RD, CNSC, a registered dietitian at New York-Presbyterian/Weil Cornell.

For sustained energy, it is wiser to choose foods that provide a balance of complex carbohydrates, proteins and fats. These foods break down more slowly, so instead of an energy spike followed by a crash, you can enjoy a continuous supply of energy. For example, old-fashioned oatmeal topped with ground flaxseed, chia seeds, almonds or walnuts and fresh fruit provides a good balance of whole grains, complex carbohydrates, fiber, protein and healthy fat. This meal will keep you feeling full and energetic many more hours than a slice of white bread with jam or a toaster pastry. “Choose high-fiber, complex carbohydrates like whole grains (oatmeal, quinoa and brown rice), as well as vegetables and fruits, for consistent energy,” says Rosenfeld. “It’s also important to balance carbohydrates with protein and healthy fats.”
Source: Weill Cornell Medicine Iris Cantor Women’s Health Center, March 2017.

FROM MY COOKBOOK


One of my favorites from my cookbook is Peanut Butter Sundae Sauce It’s surprised me over the years that although you were generous enough to buy my cookbook, many haven’t tried the recipes. That includes this sundae sauce.

PEANUT BUTTER SUNDAE SAUCE


• 2 cups sugar
• ½ cup water
• 1 pound jar peanut butter (I use the original Jif)
• 1 cup half and half
• 1 tablespoon pure vanilla extract (no imitation vanilla for me)

Place sugar and water in saucepan. Boil until sugar is dissolved and clear. With an electric mixer, blend syrup, peanut butter, half and half and vanilla. Serve at room temperature over vanilla ice cream. Recipe makes 4 cups sauce.

WAS THERE EVER A REAL UNCLE BEN?


Yes. The original Uncle Ben was a black rice farmer who lived in Texas. His rice crop was renowned among rice millers in and around Houston for being of the highest quality. His rice was so good that other farmers proudly compared their rice to his, claiming it was “as good as Uncle Ben’s.”

In the late 1940s two of the founders of Converted Rice Inc. (forerunner of Uncle Ben’s Inc.) were having dinner in their favorite Chicago restaurant, discussing how to market their “converted” rice in the United States. They both were familiar with the Uncle Ben quality story and decided to call their product Uncle Ben’s Converted Brand Rice and manufacturer it in the rice-growing area around Houston, where Uncle Ben was said to have farmed.

The restaurant’s maître d’ was a close friend of the two men. They talked him into posing for the famous Uncle Ben portrait that is still on the company’s boxes today.
Source: The Book of Totally Useless Information by Don Voorhees.

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Mary’s Memo – March 20th

FROM THE COOKBOOK SHELF


Happiness is receiving a new cookbook and for Christmas a friend sent me Anthony Bourdain’s Appetites Cookbook (HarperCollins Publishers, 2016, hardback/$37.50. My book came via Amazon.com.

Bourdain is man of many appetites. And for many years, first as a chef, later as a world-traveling chronicler of food and culture on his CNN series, Parts Unknown, he has made a profession of understanding the appetites of others. These days, however, if he’s cooking for family and friends.

Appetites, his first cookbook in more than ten years, boils down thirty-plus years of professional cooking and globe-trotting to a repertoire of personal favorites, dishes that everyone should know how to cook. The result is a home-cooking, home entertaining cookbook like no other, with personal favorites from his own kitchen and from his travels, translated into an effective battle plan that will help you terrify your guests with your breathtaking efficiency.

WONDERFUL MARINADE FOR CHICKEN


A Cornell University professor developed this marinade and I received it via Renee Isaac of Bryan via allrecipes.com. The original recipe called for 3 tablespoons of table salt. Renee reduced it to 1 tablespoon. Grilled chicken is to be basted with the marinade but I elected not to do this to cut the sodium even more. My Calphalon Grill Pan held 6 spread out boneless, skinless thighs.

CORNELL CHICKEN MARINADE


• 1 egg
• 1 cup vegetable oil
• 2 cups cider vinegar
• 1 tablespoon sea salt
• 1 tablespoon poultry seasoning
• 1 teaspoon ground black pepper

Crack the egg into a medium bowl and whisk in the vinegar, salt, poultry seasoning and pepper. Arrange spread out thighs in shallow baking dish and coat each with sauce. Cover and marinate in refrigerator for 24 hours.
Source: Adapted from Cornell Chicken Marinade recipe from allrecipes.com via Renee Isaac.

NUTCRACKER’S VERSATILITY


It may surprise you but the nutcracker has other uses besides cracking nuts.

In my kitchen and even the bathroom, it’s responsible for opening containers it’s been used to open Lysol Toilet Bowl Cleaner that I can’t open any other way.

WHOLE GRAINS DEFINED


Since 2000, whole grain (WG) intake has been included among recommendations in the Dietary Guidelines for Americans. In the 2005 and 2010 Guidelines the message states, “Eat at least 3 one-ounce-equivalents of whole grains daily and at least half of all grains should be whole grain.”

Studies show that while both children and adults still fail to consume the recommended amounts, WG intake has improved greatly between 2002 and 2012, a period during which a significant study was conducted.

It’s with good reason that bread is called “the staff of life.” A diet rich in WGs is associated with lower mortality and death from cardiovascular disease (CVD), a broad category that includes stroke, atrial fibrillation, myocardial ischemia, cardiovascular death, coronary artery disease and myocardial infarction; all-cause mortality, and mortality from cancers, particularly colorectal cancer.

According to the American Heart Association (AHA), many whole grains are excellent sources of dietary fiber, along with other important nutrients. Dietary fiber of whole grains may help improve blood cholesterol, and linium, which is vital for a healthy immune and thyroid Hormone. WG food should include one of these on the ingredient list: whole wheat, graham flour, oatmeal, whole oats, brown rice, wild rice, whole grain corn, popcorn, whole-grain barley, whole-wheat bulgur, whole rye, millet, quinoa and sorghum.

Source: Duke Medicine Health News, March 2017.

FIVE EASY STEPS TO HEALTHY DINNERS


One way to achieve a goal is to put your plan in writing. Choose the kind of lean protein you’ll be having each day: Fish, shellfish, chicken, turkey, lean cuts of meat including beef and pork and plant proteins such as beans and tofu are all healthy choices.

Choose Your Grain or Starchy Vegetable. For example if you choose pasta, make sure it is whole grain. For example, whole wheat pasta or brown rice.

Fill In the Blanks

Some guidelines for a healthy meal include a vegetable, a fruit and a serving of low-fat dairy, along with a protein and a grain, in each meal.

Make A Grocery List.

Once you get a week’s worth of healthy dinner ideas, take your list to the grocery store. Initially, creating healthy meal plans takes some time, but it will go more quickly once you get in the habit of doing it every week.
Best of all, you’ll be eating healthier.

Source: Weill Cornell Women’s Nutrition Connection, March 2017.

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Mary’s Memo – February 27th

PRIZE-WINNING GRILLED CHEESE SANDWICH


My friend, Annie Watts, includes a recipe in her Christmas letter. One of her activities this past year was judging the 2016 Ultimate Grilled Cheese Contest. The winner was Andrew Kuehnert, Fort Wayne Indiana dairy farmer, for The Mousetrap.

THE MOUSETRAP


• 1 to 2 tablespoons salted butter, softened
• 2 thick slices firm white bread (Texas toast-style)
• 1 thick slice medium Cheddar cheese
• 1 thick slice Havarti cheese
• 1 thick slice Colby-jack cheese

Preheat griddle or skillet to medium/high heat. Generously butter 1 side of each bread slice. Place 1 bread slice, butter side down, on griddle. Top with Cheddar, Havarti and Colby-jack cheese then second bread slice butter side up. Grill until golden brown and cheeses are melted, pressing down on sandwich and flipping as needed. Cover if needed to help melt the cheese. Remove from griddle and let stand 1 minute; cut in half and serve. Garnish if desired.
Source: Andrew Kuehnert, Fort Wayne Indiana.

FAVORITE SOUP RECIPE FROM MY COOKBOOK


Readers ranked Cabbage Patch Soup the one they liked best. Have you made it? Although our winter has been warmer than usual, a hearty homemade soup is always welcome.

CABBAGE PATCH SOUP


• 1 pound ground chuck
• ½ cup celery
• 2 medium onions, chopped
• 1 small head cabbage, shredded
• 2 cups water
• 1 14.5-ounce cans diced tomatoes
• 1 15-ounce can ranch-style beans
• 1 tablespoon chili powder
• Salt and pepper to taste

Sauté meat and add drain fat. Add celery, onions, cabbage and water. Cook 15 minutes. Add tomatoes, beans, chili powder, salt and pepper. Cook 20 minutes longer. Recipe makes 6 servings.

WATCH THE SALT


Convenience foods are loaded with salt. That includes canned soups including Campbell Healthy Request cream of chicken and cream of mushroom that I’ve used to make casseroles.

The same can be said for sandwiches sold at fast food restaurants.

If you’re on a sodium-restricted diet, do try Mrs. Dash Onion and Herb is a good alternative. I had not realized that there are several flavors.

Fortunately many more salt-free foods are available including no-salt potato chips and tortilla chips. For someone who loves them as much as I do, they’re tasty.

VITAMIN E SUPPORTS HEART, BRAIN, EYE AND IMMUNE HEALTH


Sixty percent of Americans don’t get enough of this vital vitamin. You may not hear much about vitamin E but it more than pulls its weight when it comes to your health. It’s an antioxidant that helps protect cells from the damaging unstable molecules that occur naturally in the body. It boosts immunity, reduces the risk of cardiovascular disease by decreasing inflammation, and inhibits excessive formation of platelets that contribute to blood clots. Vitamin E intake from foods has been linked with a decreased risk for Parkinson’s disease, and vitamin also supports eye health by helping to protect against cataracts and macular degeneration.

The recommended dietary allowance (RDA) for vitamin E is 15 milligrams per adult men and women. “There are many ways to get adequate vitamin E in your diet from foods,” confirms Jenna Rosenfeld, MS, RD, CDN, CNSC, a registered dietitian at New York-Presbyterian/Weill Cornell. Include almonds in your oatmeal in the morning, or add hazelnuts to your salad at lunch or dinnertime. Swap corn oil for sunflower oils when cooking to boost vitamin E intake. Pack sunflower seeds as an easy portable snack.

Vitamin E is a fat soluble vitamin meaning that the body needs fat to adequately absorb it. Almost all foods that are high in vitamin E are naturally high in fat, but don’t obsess over the calorie count as long as you don’t overdo it. “Some people may worry about the calories and fats in oils, nuts and seeds, says Rosenfeld. However, some fat is necessary for a healthy, balanced diet.”

It is better to obtain vitamin E from foods or a general multivitamin unless instructed to do otherwise by your healthcare provider, since vitamin E can interact with many medications. Rosenfeld adds that eating a balanced diet is vital for optimal health. “When you are consuming a variety of ‘real ‘foods, you are guaranteeing your intake of all vitamins and without having to calculate the dose or find a reputable brand supplement. Vitamin E foods include wheat germ, sunflower seeds, almonds, hazelnuts, peanut butter, avocado, peanuts, corn oil and spinach.
Source: Women’s Nutrition Connection, January 2017.

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Mary’s Memo – January 2nd

BEST RECIPES OF 2016


DILL PICKLE SOUP


• 5½ cup Swanson Chicken Stock
• 1¾ pounds russet potatoes, peeled and quartered (5 to 6 medium)
• 2 cups chopped carrots (2 to 3 large ones
• 1 cup chopped dill pickles (small dice …. about 3large whole dills)
• ½ cup unsalted butter (1 stick)
• 1 cup reduced-fat Daisy brand sour cream
• 1/3 cup water
• 2 cups dill pickle juice
• 1½ teaspoons Old Bay seasoning
• ½ teaspoon sea salt
• ½ teaspoon coarsely ground pepper
• ¼ teaspoon cayenne pepper

In large pot, combine stock, potatoes, carrots and butter. Bring to a boil and cook until potatoes are tender. Add pickles and continue to boil. In medium bowl, stir together flour, sour cream and water, making a paste. Vigorously whisk sour cream mixture, 2 tablespoons at a time, into soup. This will also break up some of the potatoes which is fine. You will see some initial little balls form, but between whisking and boiling al will disappear. Don’t panic! Add pickle juice, Old Bay, salt (*see below), pepper and cayenne. Cook 5 minutes more and remove from heat.Serve immediately.

*All pickle juice is not created equal so taste before you add salt. You may not need any.

Source: Recipe adapted from http:noblepig.com)

Quick egg drop soup was another 2016 favorite. If you’re looking for a light, easy-to-digest soup, this is for you.

QUICK EGG DROP SOUP


• 3 cups Swanson’s Chicken Stock
• 1 teaspoon sea salt
• 1/8 teaspoon white pepper
• 1 medium scallion (green onion)
• 2 large eggs, slightly beaten

Heat chicken stock, salt and white pepper to boiling. Stir scallion into eggs. Pour egg mixture slowly into stock, stirring constantly with fork or whisk to form shreds of egg. Recipe makes 4 servings.

Source: Adapted from my daily moment.com recipe.

MY FRIEND, THE SLOW COOKER


• 1 sweet onion, sliced and separated into rings
• 1 5-pound Miller whole chicken
• 1 20-ounce jar Pace medium salsa
• ½ cup butter (1 stick)

It’s no secret that I use my 5-quart slow cooker to make a variety of dishes. It includes this 3-ingredient Slow Cooker Chicken and Salsa. Note: Onions are added for flavor but too fatty to eat.
For easy clean-up, line cooker with Our Family Slow Cooker bag. Spread onion rings in bottom of the cooker. Place chicken on top of onion layer breast side down. Pour salsa over the chicken. Cook on high until no longer pink at the bone and juices run clear, about 4½ hours. An instant read thermometer inserted in the thickest part of the thickest part of the thigh near bone should read 165ºF. Remove chicken from slow cooker, cover with a doubled sheet of aluminum foil and allow to rest in a warm area for 10 minutes before cutting.

Source: Used with permission of www.allrecipes.com, the world’s favorite recipe web site.

TERIYAKI CHICKEN FOIL PACKETS


• 1 20-ounce can pineapple chunks canned in juice, drained and juice reserved
• ¼ cup water
• 2 cups Minute Instant-Whole Grain Brown Rice
• 2 large red bell peppers, cut into 1½ chunks (about 2 cups)
• 3 cups fresh sugar snap peas
• ¾ cup La Choy Teriyaki Baste and Glaze Sauce
• 1 pound chicken tenders (you need 12 tenders so that each packet has 3 tenders).

Heat a gas or charcoal grill. Cut 4 18x2-inch sheets of heavy duty foil. Spray each with cooking spray. Pour reserved pineapple and water ln 4-cup measuring cup. Add brown rice; stir and let stand about 10 minutes or until almost all liquid is absorbed. Meanwhile, in large bowl, toss pineapple, bell pepper chunks, sugar snap peas and ½ cup teriyaki sauce until well blended. Place 3 chicken tenders on each foil sheet. Divide rice mixture and remaining liquid evenly over chicken and vegetables; stir gently. Spoon 1 tablespoon glaze; stir gently. Bring up 2 sides of foil so edges meet. Seal edges, and expansion. Fold other sides to seal. Place packs over medium heat. Cook for 12 to 14 minutes or until chicken is no longer pink in the center and vegetables are crisp-cooked. Remove packets from grill. Carefully fold back foil; open one end and spoon onto serving plates. Garnish with chopped parsley, if desired.

Source: Adapted from Pillsbury recipe.

Finally, our last best recipe of 2016 has to be Katharine Hepburn’s Brownie recipe, found among her belongings after she died.

KATHARINE HEPBURN’S BROWNIES


• ½ cup butter (1 stick)
• 2 1-ounce squares unsweetened baking chocolate
• 1 cup sugar
• 2 large eggs
• ½ teaspoon pure vanilla extract
• ¼ cup all-purpose flour
• 1 cup chopped walnuts

Melt together butter and chocolate and take saucepan off the heat. Stir in sugar, eggs and vanilla and bet mixture well. Stir in flour, and walnuts. Spoon into greased and floured baking pan. Bake in preheated 325ºF oven for 35 to 40 minutes. Cut into squares and eat out of pan or arrange on serving dish. Yummy and moist.
Adapted from Bon Appetite recipe.

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Mary’s Memo – December 26th

The 12 days of Christmas are here in my world, ending with the Feast of Epiphany on January 8, 2017. Many of you will be celebrating on the 31st so were featuring appetizers for you to make. We’re also including non-alcoholic beverages, especially for designated drivers because we want it to be a safe holiday.

DIP INTO THESE TREATS


My all-time favorite vegetable dip was given to me by Mrs. Dale Rupp of Bryan.

BEST VEGETABLE DIP


• 1 cup light mayonnaise
• 2 tablespoons finely mince scallions
• 2 tablespoons milk
• 1 teaspoon ground ginger
• 1 teaspoon apple cider vinegar
• 1 tablespoon plus 1 teaspoon light La Choy soy sauce (gluten free)

Whisk ingredients together. Store in the refrigerator. Dip keeps for several days. Serve with relishes.

BAKED ARTICHOKE


• 114-ounce can artichokes, drained well and chopped
• 1 cup light mayonnaise
• 1 cup shredded Parmesan cheese

Combine in a small, oven-proof baking dish. Bake in 350ºF oven for 30 minutes or until bubbly.

MICROWAVE HONEY-GLAZED CHICKEN WINGS


• 3 pounds chicken wings
• ½ cup honey
• ¼ cup La Choy light soy sauce
• 2 tablespoons cornstarch
• ½ teaspoon dry mustard
• 1/8 teaspoon pepper
• 1/8 teaspoon McCormick California garlic powder

Cut through each chicken wing at 2 joints. Discard tip (or freeze to make chicken broth later). Arrange other sections in 8x12-inch glass baking dish. Set aside. Combine remaining ingredients in 2-cup glass measuring container. Microwave on high, uncovered, 2 to 2½ minutes or until mixture boils, stirring once. Spoon over chicken wings. Cover with waxed paper. Microwave on high for 10 minutes. Rearrange and turn chicken pieces. Recover with waxed paper and microwave on high an additional 10 to 12 minutes or until chicken is tender and glazed.

APPETIZER CHICKEN SPREAD


• 1 5-ounce can boned chicken
• 1 8-ounce package cream cheese, softened
• 1 tablespoon light mayonnaise
• 1 teaspoon minced onion
• ¼ teaspoon salt
• ¾ teaspoon reduced-sodium La Choy soy sauce
Mix ingredients together until well blended. Chill. Garnish with a sprig of parsley and serve with crackers. Note: Chicken can be replaced with same amount of canned tuna, if you prefer.

CHEERS EVERYONE!


This punch was new to me when I moved to Bryan and so I refer to it as Bryan punch. A word of caution, be sure to make it with Canada Dry Ginger Ale, not Vernor's because it will not taste the same.

WHITE GRAPE JUICE PUNCH


• 2 parts white grape juice, chilled
• 1 part Canada Dry ginger ale, chilled

Pour white grape juice into punch bowl. Slowly add ginger ale. Add ice ring made of white grape juice.

RED HOT PUNCH


• 1 cup water
• 1 ½ cups plus 2 tablespoons red hots
• ½ cup sugar
• 2 46-ounce cans unsweetened pineapple juice
• 8 cups ginger ale, chilled
• 1 quart vanilla ice cream

NEW YEAR RESOLUTIONS


Resolutions are apparently made to be broken because I resolve each year to waste as little food as possible by not buying foods that are on sale unless I know that they’ll be used within a few days. It isn’t a bargain if it spoils, not to mention the food value it loses in storage.

WINTER DRY SKIN PROBLEMS?


A few suggestions from Consumer Reports on Health are to turn down the thermostat a few degrees because cooler air is less likely to aggravate your itch. Bathe briefly and use tepid water because the hotter the water, the more skin oils you strip away. Moisturize after bathing, while you’re slightly damp, using a fragrance-free, hypoallergenic lotion for sensitive skin and stick to fragrance-free soaps.

HAPPY NEW YEAR TO ALL!



• 3 pounds chicken wings
• ½ cup honey
• ¼ cup La Choy light soy sauce
• 2 tablespoons cornstarch
• ½ teaspoon dry mustard
• 1/8 teaspoon pepper
• 1/8 teaspoon McCormick California garlic powder

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Mary’s Memo – December 19th

LET THE CELEBRATION BEGIN!


Hopefully, your meal plans and grocery shopping is done. These past few weeks we’ve shared tips for making it less stressful. Years ago I was so tired by Christmas Eve that I could hardly stay awake at Midnight Mass. It was then that I realized that I needed to think more about the “reason for the season.” Make a list of daily “to do’s” and stick to it! Whether your family has a brunch, a buffet-type meal, planning early is the key. Mother had baked ham and macaroni and cheese on Christmas Eve. The Thaman’s has soup. As for Christmas day or any major holiday the Smith’s had roast turkey so it wasn’t a once-a-year meat. These are my Christmas memories. It is up to you to create memories for your family.

Soups we’ve made for Christmas Eve include Gumbo, Bay Scallop Chowder and Choucroute. All have been on Mary’s Memo but the Choucroute may be the least familiar. It’s from cookbook I bought in 2001 called Soup Makes the Meal by Ken Haedrich. The author adapted it from a soup he was served at Sandrine’s Restaurant in Cambridge, Massachusetts. Choucroute, pronounced shoo-KROOT, is French word meaning sauerkraut.

CHOUCROUTE SOUP


• 3 tablespoons vegetable oil
• 2 large onions, halved and thinly sliced into half moons
• 1 clove garlic, bruised
• 5 cups chicken stock
• ½ cup dry white wine
• 1 large carrot, peeled and grated
• 1 large all-purpose potato, peeled and grated
• 1 pound sauerkraut
• 1 bay leaf
• ¼ to ½ teaspoon salt, to your taste
• ¾ pound kielbasa or other fully cooked smoked sausage
• 1 tablespoon tomato paste
• 1 to 2 teaspoons sugar, to your taste
• Freshly ground black pepper to taste

Heat oil in a good-size heavy enameled soup pot over moderately low heat. Add the onions and garlic and cook, stirring until very soft, 12 to 15 minutes. Stir in stock, wine, carrot and potato, cover and simmer gently for 15 minutes. Drain the sauerkraut and squeeze it between your palms to express nearly all of the liquid. Add to the soup with the bay left and ¼ teaspoon salt. Cover and simmer gently for another 15 minutes. Slice the sausage into ½-inch rounds and cut the rounds in half. Add the sausage to the soup, then stir in the tomato paste and 1teaspoon of the sugar. Cover and simmer gently 15 minutes more, seasoning with pepper and adding more salt and sugar if necessary before serving. Note: If you’d rather, you can skip the wine. Just add stock in its place.
Makes 6 servings.

Haedrich serves the soup with Stollen Soda Bread. Although the dough is sticky, he advises cooks to keep your kneading surface well covered with flour.

STOLLEN SODA BREAD


• ¾ cup raisins
• ¾ cup pitted chopped dates
• ¾ cup diced figs or apricots
• Orange juice
• Cornmeal for dusting
• 4 cups unbleached all-purpose flour
• ½ cup sugar plus a little to sprinkle on loaves
• 1½ teaspoons salt
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• ¼ teaspoon ground cardamom
• 3 tablespoon cold unsalted butter, cut into ¼-inch pieces
• 1 large egg
• 1½ cups buttermilk
• Finely grated zest of 1 orange
• Finely grated zest of 1 lemon
• Milk, for brushing on loaves

Put the dried fruit in a medium-size bowl and add orange juice to just cover. Set aside to soak for 30 to 60 minutes. Preheat the oven to 375ºF when fruit is done soaking. Lightly oil a large baking sheet and dust with cornmeal. Sift flour, sugar, salt, baking powder, baking soda and spices together into a large bowl. Add the butter and cut into dry ingredients with a pastry blender or your fingers until mixture resembles fine crumbs. Set aside. Whisk the egg in a small bowl. Whisk in the buttermilk and citrus zests. Drain the fruit; discard the orange juice (or drink it for that matter; there’s nothing wrong with it). Add the fruit to the dry ingredients and toss well, to coat. Make a well in the center of the dry mixture, add the buttermilk mixture, and stir briskly with a wooden spoon, just until the dough pulls together in a shaggy mass. Let sit for 3 minutes.

Dust your hands and work surface with flour. Cut dough in half right in the bowl, then place on the floured surface. Knead very gently for 30 to 40 seconds. Either shape into a stubby football, or shape like a stolen; pat into a disk about 1inch thick, then fold half of it over the other half, but don’t cover the bottom half entirely; it should look almost like a pair of pouting lips, the bottom half stuck out further than the other. Before you make the fold, brush any flour off the surface, so it makes a good seal. Repeat for other half of the dough. Place on prepared baking sheet with some space between them. Lightly brush the loaves with milk and sprinkle generously with sugar. Bake loaves on the center rack for 30 minutes. Turn the sheet 180 degrees. Reduce oven temperature to 350ºF and bake another 20 minutes. When done, the loaves will be a very dark golden brown color and very crusty. Let cool on a wire rack; they should be lukewarm before slicing.

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MERRY CHRISTMAS TO ALL!


Mary’s Memo – December 12th

LET CHIEF MAKE ENTERTAINING EASY


Enjoy your party with guests by ordering ahead relish, cheese and/or meat trays in the deli. They’ll even arrange food on your own serving plates.

PICK IT UP FAST AND EAT IT?


Is it okay to eat food that had fallen on the floor? Many people abide by the “5-second rule,” which says that anything is fair game if you pick it up within that frame that time frame. Some allow 10, 20, even 30 seconds to pass before relegating the food to the trash bin. But others argue that no dropped food is safe. Who’s right?

The 5-second rule has actually been put to scientific testing. In the latest study, published in Applied and Environmental Microbiology in September, researchers at Rutgers University dropped four foods (watermelon, plain bread, buttered bread and gummy candy) onto four surfaces (stainless steel, ceramic tile, wood and carpet) that were contaminated with bacteria. They let the foods stay in contact with the surface for four time periods …. Less than 1 second, 5 seconds and 300 seconds. Each scenario was tested 20times. Not surprisingly, watermelon, because it is so moist, became most contaminated at all time intervals, while the fewest bacteria transferred to the candy. Carpet had the lowest transfer rates.

The study’s conclusion: “Although we show that longer contact times result in more transfer, we also show that other factors including the nature of the food and the surface are of equal or greater importance. Some transfer takes place ‘instantaneously’ at times less than one second, disproving the 5-second rule.’

Bottom Line: Use common sense. Occasionally eating food that was briefly on the floor is likely to make you sick. But it depends on what you drop and where. There’s a big difference between picking up a cracker from a just cleaned kitchen floor versus the floor near the cat litter box. On the other hand, since it’s hard to judge how clean a floor is, you shouldn’t make eating off of it a habit. And if you’re immune-compromised or in frail health, it’s best to follow the “zero-second” rule. Keep in mind, too, that kitchen counters can be even more contaminated than the floor.
Source: University of California, Berkeley Wellness Letter, December, 2016.

ATTENDING A PARTY THIS MONTH?


Count it as one of your meals of the day, at least that’s what I do so additional calories are not added to the day’s total.

BRAIN FOOD


Folate, B12 and B6 (pyridoxine) are the nutrients that receive the most attention for improving brain health, due to their well-studied role in reducing homocysteine. Homocysteine is an amino acid, that in high levels is linked to brain shrinkage, Alzheimer’s disease, cognitive decline and coronary artery disease. However, the remaining B vitamins, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and biotin (B6), not only produce energy, but also reduce homocysteine levels. Deficiency in B vitamins can lead to fatigue, weakness, mood changes, cognitive impairment and emotional disturbances. “It’s important to eat a balanced diet for brain health, in particular for adequate amounts of B vitamins,” says Abigale Arday, RD, CDN, CNSC, dietitian at New York-Presbyterian Weill Cornell. B vitamins are found in a variety of food groups. Animal products like salmon, tuna eggs, meat, chicken and dairy products contain the highest amounts of riboflavin, niacin, vitamins B5, B6 and B12. Beans and nuts provide significant amounts of biotin, niacin and B6. A wide variety of whole foods is key to meeting all of your B vitamin needs.
Source: Weill Cornell Women’s Nutrition Connection, December 2016.

REMEMBER THIS COOKIE?


Children love Scotcharoos and the cook appreciates the ease of preparation.

SCOTCHAROOS


• 1 cup granulated sugar
• 1 cup white corn syrup
• 1 cup peanut butter
• 6 cups Rice Krispies
• 6-ounces chocolate chips
• 6-ounces butterscotch chips

Source: Adapted from cooks.com recipe.

Combine sugar and corn syrup in a saucepan. Bring to a boil while stirring. Remove from heat and add peanut butter. Stir well. Add to Rice Krispies in a large bowl. Spread evenly in a buttered 4-inch by 9-inch pan. Melt chocolate and butterscotch chips together over low heat, stirring constantly until blended. Spread evenly over top of Scotcharoos. When cool, cut into 2 by 2-inch squares.

A LIGHT HOLIDAY DESSERT


• Grasshopper Ice is a light, refreshing dessert to serve with a holiday meal.
• 1 pint (2 cups) lime sherbet, softened
• 2 cups thawed Cool Whip
• 2 tablespoons Crème de Cocoa
• 2 tablespoons Crème de Menthe
• Combine softened sherbet with thawed Cool Whip. Add liqueurs and freeze.

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