Healthy Eats

Weekly Bits: Tips for the Fall Harvest

Karen Ostergren — Sat, 07 Nov 2009 06:30:06 +0000

This week’s list of favorite user comments touch on cooking with cranberries, making use of that leftover chicken and healthy tailgating. Plus, some readers shared how they avoid caving to unhealthy snacks (and high prices) at the airport.

From Healthy Travels: What To Do When Flying:
“I take oatmeal packets! The airlines always have hot water, and although I usually eat it in a paper cup with two stirrers, it beats the soggy (and questionable) sausage, pancake and egg breakfast on long international flights.” –Msjuju

“I always buy two big bottles of water after the security gate if the flight is four hours or more (otherwise just one). My last long flight, I took a small package of trail mix (just nuts, pumpkin seeds and dried cranberries), a granola bar, a cut-up apple and some baby carrots. All things that would fill me up but not make me feel uncomfortable while sitting around for long periods of time.” –Julo

From Cranberries 5 Ways:
“I love cranberries. I make a berry pie that contains cranberries, blueberries, blackberries and strawberries in any combination, along with cherry pie filling. I add very little sugar and use tapioca for the thickener. It is great.” –Cheryl

From 5 Tips For Smarter Tailgating:
“Buffalo chicken dip with shredded chicken, nonfat sour cream, hot sauce and light Mexican shredded cheese is unsurpassable. I’ve put it in a wrap and just eaten it like that — no chips necessary!” –FoodMakesFunFuel

From Leftover Chicken 5 Ways:
“I always make triple batches of whole-wheat pizza crust and freeze the leftover dough. Then when I have leftover chicken, I make pizza. I’ve done Mexican pizza, buffalo wing pizza and chicken/garlic pizza. Or just regular chicken, cheese, veggies and tomato sauce. Lots of room to be creative when it comes to chicken and pizza.” –Sabina

TELL US: Have a food tip or creative cooking suggestion? Share it on the blog, Twitter or our Facebook page.

Reading List: Investigating BPA, Stress and Your Weight & Yet Another Beef Recall

Toby Amidor — Fri, 06 Nov 2009 20:23:29 +0000

In this week’s nutrition news: a study shows the chronically stressed turn to fatty foods, kid-friendly TV channels are full of junk food ads and have you checked your fridge for recalled beef?

E. Coli Strikes Again
Two people have died and many others have been sickened by the latest E. Coli outbreak. The possible culprit: ground beef. Investigators think the tainted beef came from a western New York manufacturer, who voluntarily recalled 545,699 pounds of it this past weekend. The recalled beef and beef patties were made between September 14 and 16 and are stamped “EST 492.” Check your fridge and freezer to make sure you don’t have any of the tainted meat. If you do, just return the product to the store for a full refund.

The Highly Stressed Turn to Fatty Foods
Do you eat when you’re under pressure? Researchers at the University of California at San Francisco set out to see if there’s a relationship between chronic stress and eating behaviors. They interviewed more than 600 overweight or obese women to see what they ate and what stressed them out. Results showed that folks who are chronically stressed tend to choose more high-fat foods and ate because they were upset rather than hungry. Learning how to listen to your hunger cues and restrain yourself is not an easy thing, but it’s important in order to live a healthy lifestyle.

Major Study of BPA in the Works
We told you about BPA concerns in baby bottles, and our readers expressed their fears. Now canned goods are under scrutiny, and the concern about the dangers of ingesting BPA (bisphenol A), even in small amounts, is growing. The National Institute of Health is investing $30 million dollars to study the effects of BPA on our health, which will focus on low-dose exposure. Animal studies have linked BPA with weight gain, early onset puberty, cancer and diabetes. The FDA plans to release a statement in late November. Stay tuned for an update on what they have to say.

Kids Inundated with Junk Food Ads
Every time my son sees a commercial for a junk food on TV, he immediately asks me to buy it — talk about the influence of advertising! It’s well documented that too many junk food commercials are not beneficial for a child’s health. A new study found that nearly 33% of commercials on kid-targeted networks were for food, whereas other general channels only featured food-focused ads 20% of the time. Even worse, 70% of those kid-targeted advertisements are for foods packed with sugar or fat. How do you feel about all these unhealthy commercials popping up while your kids are watching?

More Than a Chef at the White House
White House chef Sam Kass has taken on a dual role: chef to the first family and advocate for fighting childhood obesity. A locavore, Chef Kass has been helping the first lady with her White House garden. He’s baked Swiss chard frittatas for students that visited and sticks to organic gardening practices, such as you using crab meal and ladybugs as natural fertilizer.

In My Kitchen: Getting Started for Thanksgiving

Dana Angelo White — Fri, 06 Nov 2009 13:30:00 +0000

Thanksgiving is my turn to have over the whole family. This year, everyone thinks I’m crazy because I’m having our first baby in a few days, but nothing gives me more joy than planning and preparing this big meal. Here’s how I’ve started planning — plus, some recipes I’m using — for this fabulous food holiday.

Thanksgiving a la White
My main goal for dinner: Make a delicious, seasonal and local meal. To do that, I get as many ingredients as possible from local purveyors and my area farmers’ market. Sticking to those parameters actually helps narrow down my menu options (but not in a bad way!).

When it comes to the calorie counts, I may be a dietitian, but I’m all about give and take for Thanksgiving. My husband (and his brothers) would boycott dinner if they had to go without their grandma’s sausage stuffing and few other high-calorie faves. All of my offerings may not exactly be Healthy Eats approved on the calorie scale, but I try to balance things out by making smaller portions of the higher-calorie stuff (for example, those mini corn muffins above) and offer up a mix of lighter options.

When hosting, it’s also important to spread the love — I don’t need to prepare everything myself. My family loves to cook, so I always let them bring a few things.

First Steps for Getting Prepared
When planning out a menu, my best method is to start collecting recipes months in advance and test a few ahead of time. It may seem a little excessive, but it really helps take the pressure off when turkey day comes around — plus, my husband and I get to sample some classic holiday flavors early. I keep a folder in my kitchen and whenever I come across an intriguing recipe from a TV show, website or magazine, I toss it in. In October, I start to dig through them to see which ones I want to try.

I’m always on the look out for good cornbread and cranberry sauce recipes. I’m not a fan of salty boxed cornbread mixes, and while can-shaped giggly cranberry sauces are nostalgic, they’re loaded with high-fructose corn syrup. The real thing tastes so much better!

Herbed Butter Parsnips
Corn Muffins (mini-sized versions, which only came out to 65 calories each)

Those are the parsnips above — aren’t they mouthwatering? I slashed the amount of butter in the recipe, and they turned out fabulous. I’m still on the lookout for a corn muffin recipe (those mini ones were a little dry for my taste). I might give this Sour Cream and Lemon Honey Corn Muffin recipe a try next.

Cranberry Sauce
Apricot and Cranberry Jelly

Check back next Friday for another update on my Thanksgiving planning. Next up: finalizing the menu.

TELL US: Do you plan ahead? What are your tricks for getting prepared?

Healthy Pregnancy: Staying Hydrated

Dana Angelo White — Thu, 05 Nov 2009 17:05:01 +0000

Eating healthy isn’t the only thing you have to do when you’re pregnant. Along with more calories, you need to get more fluids to keep everything running smoothly.

You Are What You…Drink?
During my pregnancy, I made the mistake of letting myself get dehydrated once and, boy, was I sorry. I went for a long walk on a hot day and before it was over, I felt like I got hit by a truck! With all the extra blood flowing to your baby, you need to take in extra fluids to help keep everything working properly. Dehydration actually makes you more tired (and you’re tired enough already), but thankfully, it’s easily avoidable.

It may seem backwards to drink more when you’re already puffy and swollen, but doing it keeps your body balanced. You’ll need to continue to drink more even after the baby comes — for breastfeeding!

Tips for Moms-To-Be

Don’t leave home without it: Keep something to drink with you at all times.
All fluids count: We absorb water the fastest, but all beverages help keep you hydrated – so mix it up.
Chill out: People tend to drink more when beverages are chilled. Throw a few ice cubes in your glass or refillable plastic bottle.
Rise and shine: Start your morning with a small glass of 100% fruit juice; it’ll also give your blood sugar a boost.
Sweet Dreams: Keep a glass of water by the bed — you’ll be getting up frequently anyway so take a few sips every time!

More on getting hydrated:

Flavoring Up Your Water
How Much Water Do You Really Need?

Label Decoder: Xanthan Gum

Toby Amidor — Thu, 05 Nov 2009 13:30:26 +0000

Xanthan gum is not hard to find when you’re checking labels. Candy, bread dough, ice cream, even cottage cheese — it’s all over grocery store shelves. Although it’s not the easiest word to pronounce, xanthan gum is one additive that you can chew on without worry.

What Is It?
“Gum” additives (e.g. xanthan gum or guar gum) are used to thicken foods such as ice cream, frozen pudding, salad dressing, dough and cottage cheese. Xanthan gum is used to mimic the flavor of fatty ingredients that were removed from low-fat products. It can also replace egg yolks as a thickener.

Manufacturers add xanthan gum to candy to prevent sugar crystals from forming and to frozen foods to give them a smooth texture and mouth feel. Sometimes called “corn sugar gum,” it’s a natural carbohydrate that isn’t absorbed by the body. The additive is produced by the fermentation of the bacteria Xanthomonas campestris.

Home cooks can buy packaged xanthan gum to add thickness and viscosity to their breads and other baked goods. Because it’s free of gluten, eggs, dairy and soy, it’s the preferred thickener for those with food allergies who like to bake their own goodies.

Is It Safe?
Xanthan gum is considered safe — though it hasn’t been widely tested. Some folks with sensitivities to corn might be allergic — reported symptoms include headaches, diarrhea and stomach pain. If you think you’re allergic, check out one of the other “gums” on the market instead. Substitutes such as guar gum, gum Arabic, locust bean gum or carrageenan might be a better choice.

Turkey Talk: Picking the Right Bird

Toby Amidor — Wed, 04 Nov 2009 13:00:58 +0000

Choosing the right turkey for your Thanksgiving dinner can be confusing. Here are a few tips and must-have tools to make planning that much easier.

Fresh vs. Frozen
The National Turkey Federation claims that there is no quality difference between fresh and frozen turkeys. Both versions have pros and cons, but the ultimate choice is up to you. If you don’t have much freezer space, fresh is a good option. The downside is you need to buy it a few days before you use it since it will only keep for a couple days in the fridge. If you find a good deal on a frozen bird and have the space, go for it! Frozen birds will keep for up to six months, but don’t forget to plan ahead for defrosting.

Defrosting a Frozen Bird
Get your bird out of the freezer at least three days before you plan on cooking ir. Make room in the refrigerator and leave the turkey in there on a tray to catch any juices as its thaws out. It takes about three days to completely defrost a 20-pound turkey — smaller ones may need less time. If you didn’t get your bird in the fridge in time and it’s still bit frozen (that’s just a bit — not completely frozen), you can continue defrosting it by running lukewarm water over it for a few hours. Make sure the water isn’t hot or it will start cooking the meat.

Many folks forget to defrost their turkey until the day before and leave it on the countertop overnight for speedier thawing. Don’t! This is enough time for bacteria to grow to high enough amounts that you may make your dinner guests sick (and you can forget about hosting next year).

Still skeptical about the quality differences between fresh and frozen, check out this FoodNetwork article for buying tips.

How Big?
One key factor to having a tasty bird is its size. Smaller turkeys are usually more tender, so if you’re planning on having a large group, you may want to get two smaller turkeys instead of one large one.

Estimate six ounces of raw meat per person — this amount of cooked meat will shrink down to four ounces, the appropriate serving size. Don’t forget to account for leftovers as well. For example, if you’re hosting a dinner for 10, calculate out 6 ounces per person (10 x 6 = 60 ounces). Assuming you want leftovers for two additional meals for every one, triple that number (60 x 3 = 240 ounces). To convert ounces to pounds, divide your total ounces by 16 (240/16 = 15 pounds).

Cooking Time
Most folks forget that the time for cooking a turkey depends on how many pounds you’ve got. Cooking time also depends on if you started with a fresh or frozen bird. For a defrosted turkey, plan on cooking it at 350 degrees Fahrenheit for 20 minutes per pound. Fresh turkey’s cooking time is 10 to 15 minutes per pound. So, if you have a fresh 15-pounder, your cooking time would be 150 to 225 minutes (that’s two and half to almost 4 hours); a frozen turkey of the same size would need to be cooked for 300 minutes (or five hours).

Important Tools
To outfit your kitchen to prepping the big bird, we suggest you keep these tools on hand:

Meat Thermometer: Turkey should be cooked to a minimum internal temperature of 165 degrees Fahrenheit. Once you think it’s done, check the temperature; if it’s not hot enough, pop the turkey back in the oven. Check out this list of cooking temperatures if you plan on cooking different meats during the holidays.
Our Pick: Digital Classic Thermometer/Timer, $22.95

Roasting Pan: Make sure your roasting pan is large enough to fit your bird. I prefer All-Clad for roasting — you can read more on about types of cookware in our previous post.
Our Pick: Roasting Pan with Rack, $159.99

Fat Separator: This handy gadget helps easily separate the fat from the pan drippings so you can make the perfect gravy every time.
Our Pick: Fat Separator Strainer with Lid, $16.95

Spotlight Recipes: Slow Cooker Favorites

Dana Angelo White — Wed, 04 Nov 2009 12:00:53 +0000

With the craziness of the holiday season fast approaching, give yourself a break on a weeknight with an easy slow-cooker meal. You may associate your “crockpot” with fatty, rich soups and stews, but there are many healthy things you can make with it, including dessert!

Healthy Travels: What to Do When Flying

Toby Amidor — Tue, 03 Nov 2009 15:30:48 +0000

I’m no stranger to long-distance flying. Every summer I travel with my family on a 12-hour flight to Israel. Packing food and drinks can be tricky, especially since you can’t bring beverages and space in limited carry-on bags. If you’re flying somewhere this holiday season, here are tips to keep you from starving — or oversnacking — on your trip.

The Food
There’s no such thing as included meals anymore. These days, you’ll need to buy food or bring your own on most flights. Besides saving money on overpriced airplane (and airport) food, your own grub undoubtedly will taste better. Problem is you have limited space to carry food — so smart packing is a must.

I typically take dry foods for the kids to munch on. Graham crackers, goldfish, pretzels, dry cereal or raisins and a granola bar work for the whole family. Kids get bored on flights, so instead of shoving candy or lots of food at them, bring some games (sticker books, playdough and color-by-number pictures are big hits with my crew). During take-off and landing, you’ll find that many kids start crying due to the change in pressure and its effect on their ears — make sure to have them suck a lollipop, munch on food or drink something. It helps “pop” their ears and alleviate the pressure.

Sandwiches are also a good idea, but forgo the stinky stuff. A tuna or salami sandwich may sound tempting, but they start smelling after sitting in your bag for a couple hours and your fellow passengers won’t be pleased. Some easy sandwiches include cream cheese with sliced cucumbers, hummus and veggies, peanut butter and jelly, turkey and cheese. Coolers are bulky and take up precious space. For shorter flights (less than four hours), you don’t need one. On longer flights, use a small cooler for foods that easily spoil (this would be any food you’d keep in the fridge). It’s important to keep all foods refrigerated until you’re about to leave your home and not to eat them once you’ve landed. Some easy items to pack from home in your cooler:

String cheese
Fresh fruit
Cut up veggies with a side of hummus
Cheese and crackers
Rice pudding (Kozy sells travel-sized cups)

The airport is another place to pick up a last minute snack. Your options are usually limited to fast food joints and quick-stop coffee shops (i.e. Starbucks). Sometimes I find a healthier grab-and-go deli, but they’re always very pricey. Here’s a list of healthier items that you can probably find at the airport:

Fresh fruit (i.e. banana or apple)
Yogurt
Nuts
Pretzels
Garden salad (ask for vinaigrette on the side)
Grilled chicken sandwich or wrap (avoid those with added mayo)

The Drinks
I’ve flown with a 3-month old infant in tow—and nursing is an option (they can’t confiscate that liquid!). If you’re not comfortable feeding in public, pack along a small towel. For formula fed infants, measure out powdered formula for several bottles—you can get a mixture of hot and cold water on the plane.

It’s important to drink enough fluids while flying—you tend to dehydrate quicker than usual. For kids, bring along an empty sippy cup or water bottle to fill on the plane with milk or water.—believe me, kids can’t sit still and the open cups spill in no time. You know your child is drinking enough if they take a few trips to the restroom (remember, they have smaller bladders than adults). Some airports allow you to buy beverages once you’ve passed security—I’ve been asked to show my receipt before boarding the plane to prove it. You can always check with your local carrier to verify any rules in your area.

TELL US: What healthy snacks do you pack for the airplane?

In Season: Sweet Potatoes

Dana Angelo White — Tue, 03 Nov 2009 14:00:36 +0000

Don’t confuse these holiday favorites with yams. Loaded with vitamins, they’re a sweeter alternative to a plain old potato. Here are 12 ways to try them.

What, Where & When?
They may have “potatoes” in their name, but they aren’t even in the same family as potatoes. These tubers are a different kind of root vegetable that comes from the same plant family as the morning glory flower. And even though some folks use the names interchangeably, sweet potatoes also aren’t the same as yams, which are starchier root veggies with a less sweet flavor.

So what are they? Well, sweet potatoes are one of the oldest veggies on record, with traces of them dating back more than 10,000 years! These days, you’ll find them in season from as early as August through November.

Sweet potato skin can range in color from brown to orange to purple, while the flesh can be white or various shades of orange. One of the most common varieties is “Beauregard,” but I’ve seen some wild ones at my local farmers’ market. My favorite so far this year has been the purple-skinned and dark orange-fleshed “Carolina Ruby” — great for roasting or baking in the skin.

Nutrition Facts
A medium baked sweet potato has 105 calories, 24 grams of carbohydrates, 4 grams of fiber and more than 400% of your daily vitamin A in the antioxidant form known as beta-carotene. They’re also a good source of vitamin C and potassium. Sweet potatoes with dark orange flesh also contain the antioxidant lycopene.

What To Do With Sweet Potatoes
I love to make my sweets smashed. Instead of boiling them, I bake them in the skin until tender. Once they cool, I remove most of the skin and place them in a saucepan over low heat with a pat of butter, a few spoonfuls of Greek yogurt, salt and pepper. A quick smash with a fork or a potato masher and they’re good to go — simple and yummy! I also make lots of oven fries; I always make extra to chop up and add to grain salads. Try my Sweet Potato Quinoa for a satisfying lunch.

You can also steam, sauté, grill or boil sweet potatoes for salads, soups, pancakes and biscuits. Many folks like to pair theirs with brown sugar or cinnamon, but I prefer mine with salt, lime, smoky chipotle pepper or even coconut. If you’re a fan of the even sweeter combo of sweet potatoes and marshmallows, how about swapping out sugary marshmallows for the natural sweetness of honey instead?

Shopping Tip: Choose sweet potatoes that are firm with intact skin (no large dents or blemishes). Store in a cool, dry place for up to four weeks. Once cooked, keep in the fridge for five to seven days or freezer for six to nine months.

Recipes to Try:

Cranberries 5 Ways

Toby Amidor — Mon, 02 Nov 2009 14:30:41 +0000

It wouldn’t be fall without cranberries. At only 46 calories a cup, fresh berries add guilt-free sweetness to mains, sides, desserts and more. Plus, they’re an excellent source of vitamin C and fiber. Of course, classic cranberry sauce is on our list, but you’ll be pleasantly surprised with our other healthy finds.

Cranberry Sauce
Cranberry sauce isn’t just for turkey — leftover sauce makes a delicious spread for a chicken or pork sandwiches. Try making yours with fresher, less-processed and better-quality ingredients.
RECIPE: Tart Cranberry Dipping Sauce

Cranberry Turnovers
These red jewels are yummy baked in cakes, cookies, muffins or turnovers. Add blueberries, apples, oranges, pecans or walnuts to balance their tartness. This turnover features dried cranberries, which are sweeter — a small amount goes a long way.
RECIPE: Apple-Cranberry Phyllo Turnovers

Broccoli on the Side
Dried cranberries also liven up the slightly bitter flavor of green veggies such as Brussels sprouts, collard greens or broccoli (my fave!). You’ll get plenty of vitamin C between the cranberries and leafy greens as well as potassium, iron and beta-carotene.
RECIPE: Garlic Spiked Broccoli with Cranberries

Cranberry Conserve
Simmer up a mixture of fruits for a delightful dessert and serve it warm or cold. This works with a scoop of ice cream or alongside angel food cake. The vinegar helps keep the mix extra acidic, so you can keep it in the fridge for up to two weeks.
RECIPE: Emerils Cranberry Conserve (stick to half-cup servings)

Pork Chops
For this recipe, cranberry sauce is cooked up with a touch of honey and cranberry juice. For a change of pace, substitute turkey or chicken. Quick tip: Place the berries in a food processor and pulse several times to coarsely chop them.
RECIPE: Easy Pork Chop Sauté with Cranberries