Food For Thought

May 23, 2010

An Apple a Day

Filed under: Nutrition, family, holidays — Tags: , , , , — Anne Coleman @ 10:24 pm

Though Ben Franklin may have written the term, ‘An apple a day keeps the doctor away.’ in Poor Richard’s Almanack, it certainly wasn’t the origin of the saying. No one is 100% sure where it was first spoken, but there’s a lot of truth to the statement.

With over 7,500 varieties grown, the apple is the most commonly eaten fruit on the planet. Add to that the fact that it’s good for you, and you have a sure-fire winner. Packed with fiber and rich in potassium and vitamin C, it’s a health-kick in a small and portable form.

But, let’s talk recipes. The apple is used in everything from sweet to savory dishes and eaten as a snack, a side, a dessert and even a main dish. I know my favorite is apple pie and I bet the rest of my family feels the same. Even so, with Father’s Day coming up, I wanted something a little different.

Every dad I know loves grilling and consuming grilled food. This recipe starts dad’s day off with a breakfast cooked on the grill. You can also serve this one up when camping. It’s easy, quick and sure to please.

Grilled Apples and Sausage with Pancakes
Serves 4

1 pound bulk pork sausage shaped into patties or 1 pound pre-made sausage patties
2 large apples – we like Granny Smith – the tart blends well with maple syrup

Heat grill to medium.
Core apples and slice into 1/4-inch slices.
Form sausage into patties.
Grill sausage for 4 to 5 minutes per side. When turning sausages, add apple slices and cook until sausages are done and apples are tender.
Serve with pancakes and syrup.

March 8, 2010

Fast, Frugal and Good for You – Beans

Filed under: Member recipes, Nutrition, Quick Meal Tips — Tags: , , — Anne Coleman @ 9:39 am

Beyond the egg, another of what I like to think of as a ’superfood’ is beans. Not only are beans frugal and versatile, but they’re good for you. Beans are very low in fat, cholesterol free, high in protein and full of fiber.

Although beans can take some time to cook from their dry state, canned beans are a fine alternative and one of the fastest fixes for any dish.  But, what do you do with them beyond chili and soup? Here are a few ideas and some links to recipes right here at Half Hour Meals.

Bean Dip – Think outside the box (or can) here. While classic bean dip with pintos is delicious in its own right, white bean dip with a Mediterranean flair is so good (and easy) that you’ll turn to it again and again. Combine a can of drained white beans such as cannellini with a clove or two of garlic, sea salt and olive oil and blend until smooth. Add fresh herbs like basil or thyme for different flavor combinations and add a bit of grated Parmesan for real depth of flavor. Serve with toasted pita wedges or a baguette for a great first course of light lunch.

Beans and Pasta - While the combinations here are endless, I really like light colored beans like garbanzos or cannellini beans with angel hair. Toss together with lemon juice, olive oil, garlic, a bit of red pepper flakes and cooked shrimp. Light, refreshing and packed with protein.

Bean Patties – Black beans combined with breadcrumbs, cilantro, lime juice, cayenne pepper and a little shredded Monterey jack cheese, shaped into small patties and fried lightly are one of the best ‘burgers’ around.

Use your imagination – and if you’re still stumped, check out the many bean recipes here at Half Hour Meals: Beans

February 8, 2010

Incredible Eggs

Filed under: Member recipes, Nutrition, Quick Meal Tips — Tags: — Anne Coleman @ 9:33 am

2_7_10 012Eggs are one of the oldest and most widely consumed food sources on the planet. Dense with nutrients (Protein, Choline, Lutein, Vitamin A, Vitamin D and Folate to name just a few) and low in calories (70 per egg) the egg is a powerhouse of nutrition in a tiny and very versatile package.

Used for everything from leavening, to thickening to a full-out protein source, the abilities of the egg are astounding – and boy, do they taste good! From omelets to souffles and everything in-between, it’s not hard to find a way to incorporate eggs into your diet, and it certainly doesn’t hurt that they’re budget-friendly, too.

Simple recipes like the 3-Egg Omelet (pictured) filled with any of a thousand ingredients (the one above uses Ricotta and Parmesan cheeses blended with black olives, green onions and grape tomatoes) and a quick-fix for breakfast lunch or dinner, it’s just one egg recipe you’ll turn to again and again.

How about Scrambled Egg Towers, Garden Frittata, Wild Mushroom, Spinach and Gruyère Frittata, Duck-centric Breakfast (a whole different breed of egg!), or Breakfast Pot Pie – each unique and each delectable.  A quick search on Half Hour Meals turns up plenty and there are more to come. Check out these delicious egg recipes and more under our Recipes tab.

October 3, 2009

FRESH FOR THE FALL

Filed under: Community Discussions, Nutrition, Vegetarian — Tags: , , , , , , — TrishB @ 11:46 pm

I love the fall.  I love everything about it.  The changing foliage, the cooler weather after a long, hot summer, and most of all fall food.  It’s one of the reasons I love to host Thanksgiving dinner at my house.

Here’s just a few of my fall favorite ingredients:

APPLES

I live in an area surrounded by apple orchards. Fall apple picking is one of my favorite things to do with my kids. Even though they are teenagers I can still get them to humor me every once in a while and come along for the “ride”. They are never sorry they did. There are over 7,000 different apple varieties. A bit about a few of my favorites:

History:

* First apple – Eve’s, Garden of Eden

* Ancient Romans and Greeks grew and loved the fruit

* Apple remnants traced back to Stone Age

Health Benefits:

* Aids in prevention of Alzheimer’s and cancer (antioxidant properties)

* Shown to decrease wheezing in children with asthma

* Helps in management of diabetes

* Helps with weight loss

* Lowers cholesterol

* An apple a day…

Storing:

* Bruise easily so need to handle gently

* Store in crisper section of your fridge to maintain juiciness and crispness

* Store away from foods with strong odors such as onions

* Never store next to cauliflower, broccoli, cabbage, cucumbers, pears, kiwi, peaches, plums and spinach. That’s because apples give off an odorless (& harmless) gas called ethylene. This gas accelerates the decay of these vegetables. Melons and tomatoes also emit this gas.

Types:

Gala: Has a distinctive red and yellow stripe and is heart shaped. Originated from New Zealand and is a cross between Golden Delicious and Kidd’s Orange Red variety. They are usually small in size, very sweet and mellow in flavor. Their skin is thinner than most apples. Excellent for eating and baking.

Fuji: Developed in Japan and is very sweet and crisp. They are a combination of Red Delicious and Genet varieties. Great for eating, salads and they are the best applesauce apples.

Rome (Red Rome or Rome Beauty): Is firm, glossy, red and thick skinned. Not a great eating apple but is delicious in baked goods.

Eating:

*Salads, desserts, pies, applesauce, eating

POMEGRANATES

If you happen to be in the New York area this time of year, I hate to tell you, but there is a shortage of pomegranates. That’s because my 11 year old son has eaten virtually all of them. He is beginning to turn red, just as Violet did in Charlie and the Chocolate Factory.

History:

* Originated in a region spanning from Iran to the Himalayas

* One of the oldest fruits known to man

* Grown in warmer climates

Health Benefits:

* Low in sodium and calories

* Beneficial in fighting different cancers (antioxidant properties)

* Improves cardiovascular health

* Has anti-inflammatory properties

* Helps keep me sane by keeping my 11 year old busy

Storing:

* Like apples, they have a very long storage life. In fact, they become juicier and more flavorful when stored at 32 to 42 degrees F range.

* Are good for up to 6 months if kept this temperature

Eating:

* Eating pomegranates is hard work but is well worth the effort. They are best eaten at room temperature

* Can eat as is

* Add to a salad with spinach, walnuts and feta with a balsamic vinaigrette dressing

* Pomegranate seeds or juice are great with roasted chicken

* Add to a martini (pomegranate martinis are very popular)

FIGS

There’s nothing better than a fresh fig in the early fall.

History:

* Grown for thousands of years on ficus trees. Were cultivated in ancient Greece and Egypt. Came to the U.S. in the 1500’s

Health Benefits:

* High in fiber, minerals, natural and simple sugars

* Contain Vitamins A, B, and C

* Contain good levels of magnesium, iron and potassium (regulates blood pressure)

* Good source of antioxidants so helps fight cancer

* Help fight heart disease and diabetes

Storage:

* Deteriorate rapidly and are very delicate so need to be handled with care

* Will last in fridge for about 2-3 days. Store in tupperware lined with paper towels and cover with plastic wrap

* Do not store in plastic bags. If you do you might as well throw them out

* Best eaten at room temperature within a day or 2 of purchase

* Keep away from direct sunlight

Types:

Smyrna/Calimyrna: Have a golden skin and nutty flavor. They are larger than most figs. They are among the best figs to eat fresh but are also often dried and used in pastries.

Mission: They are a deep purple color and are very sweet. These are great with cheese and yogurt.

Eating:

* Should not be washed until ready to eat

* Use in salads

* Jams

* Add to oatmeal

* Serve with cheese. Try fresh figs with goat cheese, chopped almonds and honey

* Delicious in savory and sweet dishes

* Add fresh figs to couscous, rice or quinoa

* Great in lamb dishes or served with cured meat

CHESTNUTS

Chestnuts tend to be more a winter produce, often associated with the holidays but I had to include them as winter is fast approaching and I love them. One of the reasons I love chestnuts is the memories I have of them growing up in South Africa. We had a huge chestnut tree in my backyard. It was one of my favorite places to escape, climbing high as I could to hide from my annoying older brothers.

History:

* Dates back to Roman times

* Native Americans feasted on chestnuts

* Called marrons in France

* Used as a substitute for potatoes in Europe

Health Benefits:

* Low in sodium, fat and cholesterol

* High in Vitamin C (helps body resist infection and speeds healing time of wounds)

* High in Vitamin B (promotes normal appetite benefits for vision, colon, memory, eases muscle stress and provides energy)

* High in Riboflavin (helps with metabolism of food)

* Good source of dietary fiber

* Rich in saponins which are beneficial to vascular system and connective tissue

Storing:

* Contains about 50% water so very perishable

* Cooked chestnuts can be frozen and stored in freezer for up to 8 months

* Once shelled and cooked they should be covered and kept in fridge for up to 3 days

* Dried chestnuts can be stored in airtight container for 2 months. Can also be frozen

Eating:

* To remove the shell, make an x with a sharp knife on the flat side before boiling, roasting or microwaving

* Boil – for 15 to 25 minutes, remove shell, and then can be mashed or pureed

* Roasting – Preheat oven to 400 degrees. Place on baking sheet for about 15 minutes. Flip halfway through cooking time. Remove shell. Serve hot.

* Roasted on open fire

* Microwaved for 3 minutes prior to removing shell

* Great in soups

* Substitute for potatoes

* Try in stuffing

* Make a chestnut cream and add to your next chocolate dessert or souffle

* Puree and use in crepes or pancakes

Try these fall seasonal ingredients the next time you entertain, with your Thanksgiving dinner or just experiment with them at family dinner. You, your guests, and your kids will all be pleased that you did. Please let me know how it goes. I love the feedback.

September 11, 2008

Foods with a Bad Rap

Filed under: Did you know?, Nutrition — Tags: , , — April Boland @ 8:08 am

  1. Coffee – Many people condemn coffee, yet recent studies have proven it to be rather good for you. According to a recent New York Times article, coffee can reduce the risk of diseases such as diabetes, heart disease and cirrhosis of the liver. You might want to switch to decaf in order to avoid the adverse effects of caffeine and its withdrawal symptoms, but coffee itself is not a bad choice for morning beverage.
  2. Chocolate – How many times have you or someone you know sworn off chocolate for health reasons? Yet WebMD asserts that a bit of dark chocolate a day is good for your heart! The flavonoids it contains “keep cholesterol from gathering in blood vessels, reduce the risk of blood clots, and slow down the immune responses that lead to clogged arteries.” In moderation (it still contains a bunch of calories), chocolate can actually help your health rather than hurt it.

September 9, 2008

Good Protein Sources

Filed under: Healthy Cooking, Nutrition, Vegetarian — Tags: — April Boland @ 7:37 am

As a vegetarian, I am constantly concerned about getting enough protein. I have also done a lot of research into the subject. Yet the recommended foods and supplements are not just helpful for vegetarians – anyone can benefit from getting the right amount of protein each day. According to the Recommended Daily Allowances, most adults should be consuming between 45 and 56 grams of protein each day (depending on age and sex). Paying attention to your protein intake based on food labels and such will give you a quick answer to whether or not you are meeting your targets, and if not, here’s how you can start.

  • Meat- This is a no-brainer, but meat-eaters who are not eating enough protein should stock up on lean meats in order to meet their target intake. Vegetarians, go for the fake meats. They come as “sausages”, burgers, cold cuts, chili, ground “beef” and “chicken” nuggets, and are usually fortified with protein.
  • Fish – Again, fairly obvious. Some vegetarians allow themselves to eat fish, and if you are one of them, stock up. Those omega fatty acids are great for your brain.
  • Nuts – Go for raw nuts without salt. They still taste delicious and give you a protein/healthy fat boost without high sodium.
  • Dairy products – Choose low-fat or fat-free milk, cheese, yogurt and sour cream if you can.
  • Soy products – Tofu, soy nuts, soy milk, etc. are generally considered vegetarian staples, and they are delicious.
  • Beans and legumes – You can cook these or throw them in a soup or salad. They are pretty versatile.

August 15, 2008

Sites for Foodies

Filed under: Did you know?, Healthy Cooking, Nutrition — April Boland @ 10:11 am

HungryGirl.com may sound like a site primarily for women, but in reality, the information it offers is helpful for anyone trying to eat better. The woman behind the site, Lisa Lillien, posts recipes (including “swaps” for your favorite fatty dishes), news, advice, polls, product reviews, and more. Her articles have been published in publications and on websites, including Good Housekeeping, Woman’s Day and WeightWatchers.com. Her recently released cookbook has become a NY Times bestseller, and she is currently on tour.

As for me, I particularly enjoy her daily newsletter. It always alerts me to new recipes she has devised, light and tasty products hitting a supermarket near me, and even news about when a food company updates its nutrition stats. It’s definitely worth checking out!

August 12, 2008

Blueberry Time

Filed under: Did you know?, Grocery Shopping, Healthy Cooking, Nutrition — Tags: — Penny Hawkins @ 8:44 am

It’s blueberry season! High in vitamins and antioxidants, blueberries are one of nature’s most delicious and versatile fruits. They make a great addition to your morning cereal, muffins or pancakes, and they also taste great in salads, salsas and sauces. Why not try some of these fantastic berries at your family table this week?

Here are some tips:

-Choose berries that are firm and plump with smooth skin that has a silvery sheen.
-Size does not matter but color does-do not choose reddish berries- they are not ripe and will not taste good (blueberries do not ripen further once they are picked).
- Refrigerate fresh berries as soon as you get them home, but do not wash them until you are ready to use them. Fresh berries can be refrigerated for up to 10 days but are better used sooner.
- After rinsing berries, let them dry on paper towels before using so the extra water does not find its’ way into your recipe.
- When adding blueberries to a recipe, there is usually no adjustment of liquids necessary. Blueberries add bulk but no liquid.
- When adding blueberries to cakes or muffins, dust the berries in some of the recipe’s flour so they won’t sink to the bottom.
- Don’t fold blueberries into pancake batter- it turns the batter an unappetizing blue-gray. Instead, sprinkle the berries onto each pancake while it is in the pan, and before flipping


August 3, 2008

Sneaking Veggies Into Your Child’s Diet

Filed under: Nutrition — Tags: , — Sarah Dorer @ 9:02 am

Getting your children to eat their vegetables can be a stressful task. My own boys will tolerate corn, but that is about it. Many parents question how they can make sure that their children are maintaining a balanced diet and getting all the nutrients they need when they only want to eat chicken nuggets and mac and cheese. The answer: hide the veggies in their favorite meals!

This idea is not new, and I am sure that you have read about it and thought that it just might work, but then never tried it. Well, I assure you, it does work. In fact, WebMD reports that a study done at the University of Pennsylvania found that children showed no preference in pasta dishes that included veggies ground up into the sauce, and pasta dishes that did not. Researchers took steamed broccoli and cauliflower, blended it into the pasta sauces, and served it to 61 children over a 4 week period. The children did not prefer either dish over the other, and didn’t even seem to notice the ground up veggies at all.

Another idea is to grate up zucchini and add it to pancake or cake batters. Your children will not be able to taste it, but the nutrients will be in there! You can also puree vegetables and add them to meatloaf and hamburgers. Grind up cooked white beans and substitute them for half the butter in your cookie recipes…more fiber and less fat! The possibilities are endless!

However, doctors do say that you should not hide all vegetables from your children. Children need to be exposed to vegetables often and learn to eat them with their parents. We need them to learn to like vegetables. Research has also shown that a child may have to see a vegetable 10-15 times before they will try it.

So hide some veggies if you need to, but also teach your children about different vegetables and how good they are for them. Include them in preparing them as well, and you just might help them find a new appreciation for our herbaceous friends.

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