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HEALTHY WAY TO GRILL FOOD

August 28th, 2018

Summer is the time for grilling that we all enjoy.  When meat is charred, substances are formed that can damage DNA and may raise cancer risk.  The following are four tips by UCLA’s Catherine Carpenter, Ph.D. for healthy grilling:

  1. Pair with Produce:  Antioxidants in fruit and vegetables protect cells from carcinogens,  Carpenter says.  “Eat a variety of produce, especially when you are having grilled meat.”
  2. Marinate:  Research shows this lowers the levels of unwanted substances.  Include herbs like rosemary, Carpenter says.  Their antioxidants help offset the effects of grilling. 
  3. Brush  the Grill:  Clean it every time you use it to reduce your exposure to chemicals from previous meals.
  4. Turn before it Burns:  The unwanted substances are found in the char and smoke.  “Turning meat often and cooking on indirect heat can prevent burning,” Carpenter says.  Fire up one side of the grill, then cook on the other.

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Source:  Consumer Reports on Health, August 2018

YOUR HEART LOVES NUTS

July 31st, 2018

Snacking on nuts three or more times a week led to an 18 percent lower risk of atrial fibrillation—dangerous off beat heart rhythms—in a recent Swedish study that tracked the health and eating habits of 61,364 adults for 17 years.  Compounds in nuts may help the heart keep the beat by protecting cells against damage, reducing inflammation, and keeping artery linings healthy.  But be mindful of portions; nuts are high in calories.  The American Heart Association recommends three to five servings a week of nuts, seeds, and legumes for heart health; (a 1.5-ounce serving of nuts is about 34 almonds, 73 pistachios, or 21 walnuts).

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Source:  Heart, April 16, 2018 

HYDRATION TIP

June 21st, 2018

With the warm weather upon us, here is a tip to stay hydrated.

Each day set a goal to drink at least eight glasses of fluid.  

Don’t limit yourself.  Water can come from any beverage – juice, coffee, tea, milk and soup. However, it is important to be cautious.  Caffeine in coffee and tea boots your water output, offsetting the benefits of taking in the fluid.  Also, the sugar in regular soft drinks can pose a problem to individuals with diabetes or to those who are watching their weight. 

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GLUTEN FREE BANANA-NUT MUFFINS

May 26th, 2018

This is a delicious way to use your very ripe bananas.

33/4 cups blanched almond flour

1 teaspoon baking soda

1/4 teaspoon kosher salt

3 medium eggs

2 very ripe medium bananas, peeled and cut into 2-inch pieces

1/2 cup clover honey

1 teaspoon natural unsweetened vanilla extract

3/4 cup coarsely chopped walnuts or pecans, divided

 

Preheat oven to 325∞ F.  Position rack in the upper third of oven.  Line a 12-cup muffin pan with paper cups.

In a medium bowl, combine almond flour, baking soda and salt, breaking up any lumps of flour.  Make a well in the center of mixture.  Set aside.

Using a blender, mix eggs, bananas, honey and vanilla until well blended.  Pour into the center well of dry ingredients; mix gently until blended.  Fold in 1/2-cup nuts.  Fill muffin cups; gently press the remaining nuts into the tops.

Bake 30 to 35 minutes or until a toothpick inserted into the center comes out clean.  Cool in pan 5 minutes before removing to a rack to cool completely.

Yield:  12 Muffins

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GLUTEN FREE SUMMER CAMPS FOR KIDS

April 27th, 2018

You are probably in the process of making plans for your child’s gluten free summer camp.  The website below offers a list of gluten free camps that are located throughout the country.

www.gluten.org/community/kids/kids-camp/

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RESTAURANTS AND ALLERGY PROTOCOLS

March 23rd, 2018

The Centers for Disease Control and Prevention (CDC) says the restaurant industry isn’t doing enough to protect diners with food allergies.

About 30,000 Americans go to the emergency room annually, and cause 150 to 200 deaths a year.

To investigate what’s going on, the CDC interviewed personnel from 278 restaurants across the U.S. about their food allergy practices. Only 44 percent of managers, 41 percent of kitchen workers and 33 percent of servers reported receiving food allergy training, and what to do if a patron has a food allergy.

The CDC calls for the staff of all restaurants to receive food allergy training. Also, restaurants should provide an ingredient list for all menu items. The survey found that 55 percent of establishments do so for all or most menu items and 18 percent reported listing ingredients for some items. Like us on Facebook.

Source: Allergic Living, Summer, 2017, p.54.

THE ANTI-AGING BENEFITS OF FIBER

February 25th, 2018

How fiber keeps you young. Fiber is a major player in so many of your body’s systems that getting enough can actually keep you youthful. According to a recent study in the Journals of Gerontology, older people who ate fiber-rich diets were 80 percent more likely to live longer and stay healthier than those who didn’t.

Ten high-fiber foods are: avocados, green peas, lentils, raspberries, almonds, sweet potatoes, pears, edamame, bulgur and popcorn. Like us on Facebook.

Source: Consumer Reports on Health, March 2018

CAULIFLOWER BISQUE

January 23rd, 2018

This is a delicious soup for a cold winter’s day. It is very nutritious, delicious and easy to prepare. Your family will love it.

 

5 cups Home-Style Chicken Broth or any organic chicken broth free of starch, sugar and other additives

1 large head cauliflower (about 2 lbs.), cut into 2-inch pieces

1 large onion,  coarsely chopped

1 clove garlic, chopped

1 teaspoon caraway seeds

1 (15 0z.) can chick peas, rinsed and drained

3 tablespoons freshly squeezed lemon juice

1 1/2 teaspoons fine sea salt, or to taste

1/4 teaspoon ground turmeric

1/8 teaspoon freshly ground black pepper

fresh snipped dill, for garnish

 

  1.  In a soup pot, bring broth, cauliflower, onion,  garlic and seeds to a boil.  Reduce heat to medium; simmer 12 to 15 minutes or until vegetables are soft.  Add chick peas and heat through.  Remove from heat.
  2. Using a hand-held stick blender, puree the soup right in the pot.  Return to heat.  Stir in juice, salt, turmeric and pepper; heat through.  Garnish with fresh dill.  Serve hot.  Yield:  About 9 cups

 

 

HOLIDAY WISHES

December 23rd, 2017

Peace and blessings to your home,

Joy to your heart…

Merry Christmas and a happy and healthy New Year to you.

HOLIDAY CRANBERRY MOLD

November 19th, 2017

I would like to share a delicious recipe that your family will enjoy year after year during the holidays.

Yield:  16 servings

2 (12-ounce) bags fresh cranberries
1 (20-ounce) can unsweetened pineapple chunks in its own juice, drained, (reserve  juice)
1 cup plus 2 tablespoons clover honey
1/2 cup peeled and finely chopped apple
1/2 cup finely chopped celery
1/2 cup coarsely chopped pecans or walnuts
2 envelopes unflavored gelatin

1. Lightly oil a 6-cup ring mold with vegetable oil and chill. Pick over cranberries, removing stems and any shriveled berries, then rinse. Place into a food processor; add pineapple chunks. Pulse into a thick puree, scraping down sides of bowl. Transfer to a large bowl; add honey. Fold the in apple, celery and nuts. Set aside.
2. Place reserved juice into a small saucepan; sprinkle with gelatin. Let stand 5 minutes. Place over low heat, stirring constantly, until gelatin is completely dissolved. Add to cranberry mixture; mix thoroughly.
3. Remove ring mold from refrigerator. Blot any excess oil with a paper towel. Pour cranberry mixture into the mold; cover. Refrigerate 6 to 8 hours or overnight.
4. To unmold, place mold at room temperature for 15 minutes. Remove cover. Invert mold onto a serving plate. Cover with a hot, damp cloth; shake to release. Repeat procedure if necessary. Serve with turkey or roasts.

Tip: Mold can be made up to 3 days in advance.  HAPPY THANKSGIVING!  Like us on Facebook.

Source:  Comfort Cooking Without Grains and Refined Sugars,  p.270.