Martha A. Cheves's Blog, page 44

Eating Out - Chinese

Healthy Eating - Chinese
Authentic Chinese food is low in fat and high in nutrients.  Traditional dishes feature moderate portions of meat, seafood, poultry, or tofu stir-fried with plenty of vegetables and flavorful sauces.  Realize, though, that the Asian-style sticky white rice that accompanies these dishes ranks high on the glycemic index and should be limited.  American-style Chinese food tends to be heavier, fattier versions of the traditional cuisine, so it pays to peruse the menu.  These are some of the lighter dishes you might want to consider when eating Chinese.
1.  Broth-based soups like wonton, hot and sour, and egg drop2.  Stir-fried combinations of seafood, poultry, lean meat, tofu, and vegetables (You might want ask for a minimum of oil to be used when prepared.3.  Chop suey and chow mein (served without the fried noodles).4.  Noodle dishes like seafood, chicken, or vegetable lo mein (Again ask for a minimum amount of oil to be used when prepared.)5.  Steamed fish and vegetable dishes6.  Steamed long-grain brown rice (if available).
7.  Foods cooked in black bean sauces, oyster sauce, hot mustard sauce, or Szechuan sauce
8.  Fortune cookies (One cookie has only 30 calories and 6 grams of carbohydrates.)

Recommended Power Foods - Part 14 - Olive Oil

Recommended Power Foods - Part 14 - Olive Oil
(Information from The Power of Food - Bonnie Raffel R. D., Author)

This oil is a rich source of monounsaturated fats, the kind that keeps the HDL (good) cholesterol high and the LDL (bad) cholesterol low.  Olive oil is considered to be a healthy promoting oil, by benefiting the heart, decreasing inflammation and aiding numerous other health conditions.  Change your diet by replacing margarine and butter with olive oil on bread or toast, add to vegetables, or create vinaigrett4es and salad dressings by using olive oil.  Drizzle extra virgin olive oil on uncooked dishes where the flavor complements the food.  Select extra virgin olive oil for excellent taste.

Recommended Power Foods - Part 13 - Green Tea

Recommended Power Foods - Part 13 - Green Tea
(Information from The Power of Food - Bonnie Raffel R. D., Author)

Green tea is the least processed form of tea and provides the most antioxidant polyphenols, which are responsible for the tea's health benefits.  The polyhenols in green tea act as potent antioxidants that stimulate the immune system and slow down disease promoting compounds.  This tea is not fermented which explains the herb tasting flavor.  If your tea tastes bitter, sweeten with honey and do not add milk.  the milk binds with the polyphenols and stops their immunity benefits.  To brew tea, use spring or filtered water for the best flavor.  Distilled water will make the tea taste bitter.  Note:  Different types of tea may require different methods of preparation.  Refer to its package.

Roast Beef and Cheese

Yesterday I made a roast called Buttery Sriracha Pot Roast.  It was delicious but I did have some left over so what do I do with it?  Well, I love roast beef and cheese sandwiches with sauted onions.  My friend loves this too but he is having a problem with a couple of his teeth making it hard for him to chew sliced meat, no matter how tender.  So, I solved this problem simply by putting the leftover, along with the onions and juice, into my processor.  I pulsed just enough to chop but not ground.  Then I mixed in shredded cheese and as Emerald says "BAM."  I have roast beef and cheese with onions that can be eaten even if you do have a tooth problem.  
Add as much or as little cheese as you like or don't add cheese at all until.  Saute some bell peppers, drizzle with a little steak sauce or even BBQ sauce.  No matter how you like your sandwich, the beef is ready for anything you might like to add.

Another good thing about this is that it can be frozen for later use.  This was a great idea that I'll continue to use even after my friend gets his teeth fixed.

Recommended Power Foods - Part 12 - Peppers

Recommended Power Foods - Part 12 - Peppers
(Information from The Power of Food - Bonnie Raffel R. D., Author)
Whether peppers are red, green, or yellow-orange. they are rich in antioxidants and provide a variety of minerals and vitamins.  Health benefits include; lowering the rates of many cancers, boosts immune system, and strengthens eye health.
Bell Peppers - are also called Sweet Peppers, which are rich in vitamins A and C.  They come in a variety of colors ranging from green to brown.  Green bell peppers are not as hot, due to a recessive gene that decreases capsaicin which is responsible for the "heat" found in peppers.  The yellow, orange, or red peppers provide high concentrations of antioxidant carotenoids.  The red pepper also provides lycopene which fights against many cancers.  Pimento and paprika are made from red bell peppers. Try adding fresh chopped peppers to meat salads, add as extra topping to pizza and sandwiches, add to cooked vegetables, or enjoy eating as a raw snack.
Jalapeno - is the best known chili pepper and easy to find. This pepper can be red or green and contains compounds called capasicinoids, which provide anti-inflammatory properties and anticancer benefits.  The Chipotles (smoked Jalapeno) are available dried.  Try adding to stews and soups, removing seeds to reduce heat.

Food Travel Tips

My wonderful Nationwide agent sent me some food trips that I wanted to share with everyone, especially since it's that time of year that many of you will be making vacation plans.  Hope these help.
Eating right when you’re away from home is easier than you think. Traditional restaurants can put a big dent in your travel budget, and gas-station mini-marts and fast-food restaurants aren’t exactly known for nutritious fare. However that doesn’t mean you must abandon all your healthy-eating principles on a road trip.
Whether you’re traveling with a buddy or bringing the family along, find a balance between packed foods and restaurants. “When I travel with my family, we eat out once a day or so and pack food the rest of the time,” says Sarah Krieger, MPH, RDN, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Her family picnics at rest stops or parks “where we can eat outside in the fresh air and the kids can run around.”
Bring travel-friendly foods. “Pack things that are mostly non-perishable and that won’t get smashed or ruined,” says Elisa Zied, MS, RD, a registered dietitian and author of “Nutrition At Your Fingertips” (Penguin). Good healthy options include fruit (unsweetened dried fruit, apple sauce, oranges, apples, pears); veggies (carrot and celery sticks, pepper strips, peeled-and-sliced cucumbers); protein foods (nuts, seeds and pre-packaged individual portions of nut butters); dairy (low-fat milk boxes; hard cheeses, such as cheddar or provolone); and whole grains (cereal, crackers, low-fat granola, bread and air-popped popcorn). Keep food safety in mind. Zied notes that perishable foods should be packed on ice or eaten within two hours of preparation or removal from the refrigerator or cooler. These foods include deli or other meats such as chicken breast, turkey breast or steak; soft cheeses (e.g., muenster, mozzarella, cottage cheese); fresh cut-up fruit; and hard-boiled eggs.

Keep perishable foods in a cooler with ice in a zip-up bag, Krieger suggests. “Ice packs melt too quickly,” she says. “If traveling more than four hours or for multiple days, keep refreshing the ice each day.” You can also fill water bottles to the halfway point with water, freeze them overnight and then add fresh water to them in the morning and use them as ice packs in your cooler, Zied suggests. Make healthy choices even when you haven’t planned ahead. “The good news is that there are now a lot more options at most gas-station convenience markets and fast-food restaurants,” says Krieger. “The bad news is that if you buy a food that has been prepared (sliced apples or a fruit parfait), you pay more than if you sliced the fruit yourself.” When you’re buying snacks on the go, your best bets are nuts, hard-boiled eggs, grilled-chicken sandwiches, yogurt-and-fruit parfaits, salads and whole-grain breads.

Recommended Power Foods - Part 11 - Legumes

Recommended Power Foods - Part 11 - Legumes
(Information from The Power of Food - Bonnie Raffel R. D., Author)
The edible seeds of plants are called legumes.  This food group has the same antioxidants as found in tea, fruits, grapes, red wine, and cocoa beans.  Legumes (including soy) are very high in protein, cholesterol lowering fiber, and aids in balancing blood sugar levels.  Not only do legumes benefit the heart, but aids the digestive system because of their high fiber content.  Navy, butter, northern, soybeans, and peanuts are types of legumes available.  Add legumes to whole grains to make a complete (high quality) protein.  This includes: red beans and rice, navy beans and barley, or black beans and rice.
Black Beans - are loaded with antioxidant compounds called anthocyanins, as found in grapes and cranberries known as antioxidant superstars. Black beans are rich in protein and cholesterol lowering fiber that aids in balancing blood sugar levels.  Try adding black beans to guacamole dip, soups and stews, top your baked potato, or try combining rice and beans.
Pinto Beans - are a good source of cholesterol lowering fiber and rich in protein.  Pinto beans benefit the heart and aids in balancing blood sugar levels.  Enhance your diet by adding pinto beans to soups, stews, rice dishes, and vegetable dishes.
Red Beans and/or Kidney Beans - are rich in protein and provide antioxidants.  These beans are an excellent fiber source and assist in balancing blood sugar levels.  Try adding red/kidney beans to chili, serve with cornbread, or make a Hummus spread using red/kidney beans.
Garbanzo Beans - also known as chickpeas are a source of antioxidants and proteins.  They are rich in fiber and assist in balancing blood sugar levels and are heart healthy.  Try making Hummus, add to salads, or add to soups for variety in the diet.

Recommended Power Foods - Part 10 - Grains #12 and #13

Recommended Power Foods - Part 10 - Grains #12 and #13
(Information from The Power of Food - Bonnie Raffel R. D., Author)
#12 - Spelt and Spelt Flour - Spelt is an ancient grain related to wheat.  It provides a variety of nutrients and is rich in fiber.  The healthy benefits of spelt include, lowering cholesterol and balancing blood sugar levels.  spelt is available in its hulled, wholegrain form (spelt berries), or as a flour. 
#13 - Wheat Germ - Wheat germ is not a type of flour, but is a part of the wheat kernel.  The term "germ" refers to the reproductive part of the kernel.  Wheat germ is very high in protein and is rich in nutrients.  It contains more potassium and iron than any other food source, and contains vitamin E which is important as an antioxidant which strengthens the immune system.  Try adding wheat germ to smoothies, stir into yogurts, or add to cereals and baked potatoes.

I Didn't Know That - Spices and Herbs

Did you know that, according to McCormick -


1/2 tsp. Oregano has as many antioxidants as 3 cups of Spinach (add 1/4 tsp. onto grilled cheese)


1/2 tsp. Garlic Powder has as many antioxidants as 1/3 cup Zucchini (stir in 3/4 tsp. into 4 cups mashed potatoes)
1/2 tsp. Black Pepper has as many antioxidants as 1/2 cup Chopped Tomatoes (sprinkle 1/4 tsp. onto scrambled eggs)


1/2 tsp. Cinnamon has as many antioxidants as 1/4 cup Blueberries (sprinkle 1/4 tsp. over everything from hot cocoa, to oatmeal and fruit salads)
1/2 tsp. Ginger has as many antioxidants as 1 cup Cucumbers (sprinkle over cooked carrots, acorn or butternut squash, and sweet potatoes)
1/2 tsp. Cayenne Pepper has as many antioxidants as 1/4 cup Honeydew Melon (sprinkle 1/4 tsp. into hummus)
1/2 tsp. Thyme has as many antioxidants as 1 medium Carrot (sprinkle leaves on steamed or sauteed asparagus along with a twist of fresh ground black pepper)
1/2 tsp. Rosemary has as many antioxidants as 1/2 cup Watermelon (sprinkle the tops of your favorite ready-to-bake rolls with olive oil, rosemary leaves and sea salt before baking)
1/2 tsp. Turmeric has as many antioxidants as 1 cup Broccoli (sprinkle onto steamed rice)
1/2 tsp. Chili Powder has as many antioxidants as 1/2 cup Cantaloupe (stir 2 Tbsp. chili powder, 1 tsp. cumin, 2 cans diced tomatoes & 1 can kidney beans into 1 lb. cooked ground beef for a quick chili)
1/2 tsp. Cloves has as many antioxidants as 1/2 cup Sweet Cherries (perk up jarred applesauce by stirring 1/4 tsp. cinnamon and 1/4 tsp. ground cloves into 2 cups applesauce)
1/2 tsp. Cumin has as many antioxidants as 1/2 cup Pineapple (sprinkle into soups such as lentil, black bean and butter squash)

BBQ 101

BBQ 101
It's BBQ time so when I ran across these tips I decided to share. (From May 2012 - dashrecipes.com)

Chicken
Grill boneless, skinless breasts for 8-12 minutes on direct medium heat, covered, turning once.  Drumsticks or bone-in thighs take 36-40 minutes (6-10 minutes on direct heat, plus 30 on indirect heat).  All chicken should be cooked to an internal temperature of 165 degrees F.

Tomatoes
Slice in half, then brush the cut sides with a little olive oil.  Grill for 6-8 minutes over direct medium heat, covered.  Grill whole tomatoes for 8-10 minutes, turning a few times.  Thread cherry tomatoes on skewers, brush with oil, and grill for 2-3 minutes turning once.

Corn on the Cob
Soak in water for 15 minutes, then remove the husk and silk, or leave the husk on (for moister corn) and remove the silk only from the tops of the ears.  Either way, grill ears over direct medium heat, covered - husked corn for 10-15 minutes and corn in the husk for 25-30 minutes.

Flank Steak
Grill a 3/4" steak weighing 1 1/2 - 2 lbs. for 8-10 minutes on direct medium heat, covered, turning once.  cook to a temperature of 145 degrees F for medium-rare, 160 degrees F for medium, or 170 degrees F for well-done.  Let steak rest 5-10 minutes before carving.  Be sure to slice very thin.

Hamburgers
Grilling time varies by thickness.  Make all of your patties the same size so you only have to check one for doneness.  In general, grill burgers for 8-10 minutes over direct high heat, covered, turning once.  All burgers should be cooked to 160 degrees F.

Peaches
Slice in half and remove the pit, then coat the cut side with a little olive oil or nonstick cooking spray.  Grill, cut side down, over direct medium heat for 8 minutes.  Drizzle with honey before serving.  Grilled peaches will keep at room temperature for up to 2 hours.

Pineapple
Cut into 1/2" thick slices or 1" thick wedges, then coat with a little olive oil or nonstick cooking spray.  Thread onto wooden skewers that have been soaked in water for 30 minutes.  Grill on direct medium heat, covered, for 4-8 minutes.  Drizzle with honey to serve.

Shrimp

Peel and devein the shrimp; you can leave the tails on or remove them.  Grill for 2-4 minutes on direct high heat, covered, turning once.  Cooking time depends on the size of the shrimp.  You want them to look opaque but not shriveled, a sign of overcooking.