Martha A. Cheves's Blog, page 54

I Didn't Know - Spicy Foods

How it affects you: Whether we’re talking hot curry or spicy Buffalo chicken wings, foods that give your taste buds a run for their money can also trigger heartburn, particularly if you eat them close to bedtime.
What you can do: "Cooling foods, specifically dairy, can help to calm the burn associated with spicy food in some people," says Palinski-Wade. "Since milk itself can be hard on digestion, reach instead for high-quality dairy rich in protein, like cottage cheese or a Greek yogurt that contains GI-friendly probiotics to aid digestion."I've always heard of people drinking milk after and while eating spicy foods but never knew why.
How does it work:  The spices in most of the hot foods that we eat are oily, and, like your elementary school science teacher taught you, oil and water don't mix. In this case, the water just rolls over the oily spices. A chemical called capsaicin in the peppers binds to your taste buds and feels like they are burning the heck out of your mouth. Water may feel like it is diluting it but only momentarily, and sugary juices make it worse by opening up your taste buds and allowing more capsaicin in. Milk products, on the other hand, binds to capsaicin more tightly than capsaicin binds to your taste buds. When you drink the milk or eat a dairy product the capsaicin is attached and goes down with it.

I Didn't Know - Processed Foods

·     How they affect you: Beyond upping the risk of Type 2 diabetes and heart disease and leading to weight gain, refined carbohydrates, like white bread, soda, and potato chips, move quickly through the digestive tract and can result in bloating, cramping, and other GI issues.
What you can do: If you can’t totally cut out processed foods from your diet, eat them in combination with foods that digest slowly, like lean protein – think chicken breast without the skin – and healthy fat – like an avocado or natural peanut butter, says Palinski-Wade. On top of that, keep portions in check, so those refined carbs don’t outweigh the good food you’re combining them with.
What are processed foods?
Processed foods have been altered from their natural state, either for safety reasons or for convenience. The methods used include canning, freezing, refrigeration, dehydration and aseptic processing.
Good Processed Foods
We tend to think of them as bad, like most high-fat, high-calorie snack foods or even those prepackaged meals you fix in a skillet, but it turns out that some of these foods are not bad for your health at all. For example, milk is considered a processed food because it's pasteurized to kill bacteria and homogenized to keep fats from separating.
Breakfast cereal can be good for you if it's made with 100-percent whole grain and fortified with additional nutrients, but many breakfast cereals are low in fiber and contain too much sugar. Read the nutrition label on the package, it will help you decide if the breakfast cereal is good or not.
Freezing vegetables preserves most vitamins and minerals and makes them convenient to store, cook and eat all year around. Fruit and vegetable juice is also an example of a healthy processed food -- usually. In fact, some orange juice is fortified with calcium to make it even more nutritious. Oatmeal, unbreaded frozen fish fillets, canned salmon, frozen berries and 100-percent whole grain bread are also examples of processed foods that are good for you.
Bad Processed Foods
Processed foods made with trans-fats, saturated fats, and large amounts of sodium and sugar aren't good for you. These processed foods should be avoided, or at least eaten sparingly:
Canned foods with large amounts of sodium or fat.Pasta meals made with refined white flour instead of whole grains.Packaged high-calorie snack foods such as chips and candies.Frozen fish sticks and frozen dinners that are high in sodium.Packaged cakes and cookies.Boxed meal mixes that are high in fat and sodium.Sugary breakfast cereals.Processed meats.
Why processed meats? Some studies suggest that eating processed meats may increase your risk of colorectal, kidney and stomach cancer. And some people worry about hotdogs and brain tumors. Processed meats include hot dogs, bologna, sausage, ham and other packaged lunch meats. These meats are frequently high in calories, saturated fats and sodium.
Choosing Processed Foods
Be sure to look for products that are made with more whole grains, less sodium and have fewer calories. They should also be low in saturated fat and free of trans-fats (be sure to read the label, sometimes foods that claim to be trans-fat free still contain partially hydrogenated oils). Make sure you pay attention to serving size, too, and balance out the processed foods with more fresh foods. If you choose a convenient meal in a skillet, add a garden salad, fresh vegetables, and some whole grain bread to make the meal healthier. You can also the nutritional value of ramen noodles by adding fresh vegetables.
 

Books, Books & More Book Sale

New cookbooks have been added and some prices have been dropped at Books, Books & More.  Drop by and check them out.

I Didn't Know - Chocolate

I'm not a chocolate lover but do enjoy Hot Cocoa if flavored with Hazelnuts or Almond... go figure.  In the cold months I like to have a hot cup before going to bed.  Always wondered why I was up and down at night due to a full bladder.  I found my answer.
How it affects you: Your sweet tooth may affect more than just your waistline. Caffeine contained in chocolate may trigger heartburn and IBS symptoms in people prone to digestive disorders. What’s more, like coffee, chocolate is also a diuretic, which can result in loose stool or diarrhea.
What you can do: If you need to satisfy that craving, choose dark chocolate. “It contains polyphenols that can slow GI function and increase water absorption to prevent diarrhea,” says Palinski-Wade. “Cocoa, which is found in higher amounts in dark chocolate than milk chocolate, is also a good source of fiber, which promotes healthy digestion.”Then when I thought I might have to give up my winter drinking of flavored hot chocolate I found this: 1. According to a study conducted at Cornell University, the antioxidant concentration in hot cocoa is almost twice as strong as red wine. Cocoa's concentration was two to three times stronger than that of green tea and four to five times stronger than that of black tea. 2. Professor Chang Yong Lee, the leader of the Cornell study, added that the "hot" in "hot chocolate" is important as well. More antioxidants are released when it's heated up. 3. A cup of hot cocoa contains 611 milligrams of the phenolic compound gallic acid equivalents (GAE) and 564 milligrams of the flavonoid epicatechin equivalents (ECE). The antioxidant gallic acid is used to treat internal hemorrhages, albuminuria (the presence of albumin in the urine, which can indicate kidney disease) and diabetes. 4. Although a regular bar of chocolate has strong antioxidant activity, the health benefits may be outweighed because of the saturated fats present — cocoa generally has much less fat per serving compared to the 8 grams of fat in a standard chocolate bar. 5. The flavonoid help your body process nitric oxide, which is why hot cocoa can improve blood flow, help lower your blood pressure and improve heart health. 6. The flavonoids in hot chocolate also help prevent platelets in your blood from mingling together and forming clots. 7. According to the American Association for the Advancement of Science, drinking hot chocolate can help you think better too. The flavonoids increase the blood flow and oxygen to the brain. Since dementia is caused by a reduced flow of blood to the brain, researchers think it could be treated with cocoa. Now comes the tricky part. Commercial instant hot cocoa mixes are often more of an artificial monstrosity that may eradicate any good the cocoa may have to offer. One of the most popular mixes, for example, lists cocoa fifth on the list of ingredients, beneath the higher-level ingredients of sugar, corn syrup and a medley of vegetable oils.    

I Didn't Know - Artificial Sweeteners

As I age I find that different foods have started causing a few problems with my digestive system, so I did some research.  This will be posted in parts so I won't overwhelm everyone with so much information.  I'm calling these posts "I Didn't Know."
 How it affects you: If you like to cut calories by adding artificial sweetener rather than real sugar to your coffee, you may be affecting your digestion and increasing inflammation in your body. “In general, sweeteners which are partially digested (sugar alcohols) have the biggest impact on the GI system and can lead to bloat, gas, and diarrhea,” according nutritionist and dietitian Erin Palinski-Wade. 
What you can do: Experiment with the multitude of artificial sweeteners that are on the market and determine which affects you the least, suggests Palinski-Wade, who recommends using natural sweeteners, such as agave nectar. “This is not calorie-free, but because it is sweeter than sugar, less is needed, helping to reduce carbohydrates and calories,” says Palinski-Wade.

Books, Books & More - Cookbook Sale

Just in time for the holidays!  Gourmet's Holidays and Celebrations - originally priced $25.00 like new - now priced $3.00 + shipping.

In The Pantry - Part 5 (final)

Rice- Another very important product to have in your healthy kitchen.  With many varieties available such as pearl, brown, white, long or short grains, try different varieties in different recipes.  Rice is a good source of nutrients and carbohydrates.  Store in a cool, dry location.  Also inspect your rice before using it.  (Rice is another must have for me.  I have never tried the pearl and am not crazy about the brown but I have found one that I can't get enough of in white or brown and that is Basmati.  It has a nutty flavor that adds to any dish.)
Seeds- try to increase the amount of seeds used in your cooking.  Most seeds do contain oils, but are a good source of protein.  Pumpkin and sunflower seeds are a good choice.  Buy raw and unsalted seeds to allow the most options in cooking and snacking.  (This is something I've just started getting into.  I've found a Sunflower Bread that one of my local grocery stores makes and I simply love it.  It has whole kernel sunflower seeds throughout the whole loaf of bread.  It has become my favorite bread next to seeded rye.)
Sesame Tahini - made of ground, hulled sesame seeds, tahini is a paste that is common in Middle Eastern dishes.  Try tahini as a sandwich spread and use for dipping as an appetizer with fresh vegetables.  Tahini has a large amount of oil, so use sparingly.  Store covered in the refrigerator.  (This is a new one to me.  I like sesame so this may be something I'll have to try.)
Tamari- can be used as a salt substitute, but is also high in sodium.  Tamari is made from fermented soybeans.  Many commercial brands are produced by chemical processing and should be avoided.  Naturally fermented tamari can be found in health food and ethnic shops.  (Another new one for me that I'll have to research more before using due to the sodium.)
Vinegars- A good quality red wine vinegar, rice wine vinegar and balsamic vinegar will allow you to produce enticing and creative tastes and flavors.  Also important is apple cider vinegar and distilled white vinegar for both cooking and pickling.  The best choice of vinegars are quality brands that offer great flavors without being overly harsh and acidic.  The impact hat a vinegar may have on a dish is great, most often times being able to heighten existing flavors found in your other ingredients.  Used in salads, dressings, to deglaze pans, in pickling and to marinate vegetables, fish and chicken, vinegars have many important roles in the kitchen.  Store in glass container, away from heat and light. (I keep all of these vinegars on hand and use them frequently.  I've found that they do enhance the spices and herbs you are using in cooking.  When I saute chicken with garlic and herbs I'll add a little balsamic vinegar to highlight the taste.)
Wheat Germ- the heart of wheat, rich in vitamin E, B vitamins, protein, iron, potassium and zinc.  Adds nice, interesting flavors to salads, breakfast cereals and works well in sauces and with cooked vegetables.  Store in sealed container in cool, dry location.  (I've heard of people sprinkling this over just about everything they eat but haven't tried it myself - yet.  Think I'll give it a try.)

In The Pantry - Part 4

Oats- an important and versatile product for today's healthy kitchens.  Oats are high in nutrients and are a great form of fiber.  Avoid the instant form of oats, instead use old fashioned or quick oats.  Store in cool, dry location.  (I love oats for breakfast and the Old Fashioned are my favorite.  I cook them about 1/2 the time the instructions call for giving them a wonderful texture.  I do have to add a little sugar and butter, actually more than I probably should, but I could eat oat meal every day.  I also prefer the Old Fashioned for my cookies to give them the extra chew.)
Oils- One of the biggest goals of health focused cooking, is to reduce the amount of fat we ingest.  Oils are a fat and should be used sparingly.  In order to get the most benefit out of your oils, use monounsaturated oils, such as olive, canola or peanut.  Monounsaturated oils appear to be the most positive of all oils and fats.  Although the calories are basically the same, monounsaturated oils help enhance the levels of the good, high density lipoprotein (HDL) cholesterol and control the bad, low density lipoprotein (LDL) cholesterol found in your body.  What's more, monounsaturated oils have wonderful flavors and aromas.  Olive oils are available from mild to pungent and can really enhance the flavors in your dishes.  Peanut oil is ideal for any recipe that calls for high temperature cooking.  Most importantly, is that goal and focus to cut back and limit the amounts of fats and oils ingested.  Avoid cottonseed and coconut oils, as they are high in saturated fats.  These oils are often times found in hydrogenated oils and fats which you also want to avoid.  Hydrogenation is when a liquid oil is processed with an additional hydrogen molecule and the resulting product is turned into a solid fat.  Research has indicated that consuming hydrogenated products might be the biggest concern when discussing consumption of any type of fat or oil.  Anything labeled vegetable oil may contain one or both of these oils, and avoid all fats and oils that have been hydrogenated.  (I normally use olive oil for cooking and canola in my baking.  I'll also use canola oil for frying, which I seldom do.  I've always heard these were the best but never really understood why.  Now I do.)
Pasta- universally loved by young and old alike, pasta is one of the most versatile and limitless sources for menu ideas.  Have many varieties on hand, vermicelli, rotini, fettuccine, rigatoni and try a new kind weekly.  Try whole wheat and other flavored varieties, like spinach or tomato.  Store in a dry, cool location.  Pre-cooking pasta will store in your refrigerator, for up to 5 days in a tightly sealed container.  (I don't think I could live without pasta!  I love all shapes and sizes.  The one think I have trouble doing is switching to the whole wheat and flavored style.  I'm doing better with the whole wheat but not so well with the spinach and tomato.  It's pretty but it just doesn't seem 'normal.'  Maybe one day.)
Pepper- is the most common of all spices known.  Have a combination of white and black pepper for grinding over your foods.  You can also use peppercorns in your dishes to add flavor.  Store pepper in a cool, dry location.  (I have always used black pepper for seasoning until one day I found myself out.  I had a bottle of white pepper and used that instead.  I couldn't believe the difference between the 2.  The white pepper seemed to be a bit hotter but also a different taste.  I now use it in my stews and soups instead of the black.)

In the Pantry Part 3

Herbs- A must for any healthy focused cook and kitchen.  Herbs are the basis for many new cooking ideas in reducing fats, sodium and the amount of processed foods in our diets.  The mild to powerful flavors of herbs offer unlimited potential to alter and enhance any dish.  Start your own garden or planter, as herbs are very hardy and you will have no trouble growing an abundant quality and variety.  (Herbs are something I can't live without.  Unfortunately I buy them, use them but due to the size of their container I end up having to throw them away before I've used the whole container due to their expiration date.  Fresh are better but again I never use the whole package.  So I've started freezing my fresh bought and even some of my seldom used dried.  Don't know if I'm supposed to do this but it seems to work.)
Honey- is a great substitute for white sugar.  although honey has only trace amounts of vitamins and minerals, because of the potent sweetness of honey, you can often times use less.  Store in a covered container, in a cool, dry location.  If honey crystallizes, place container in hot water for 5-10 minutes.  (I'm not one who uses that much honey but might give it a try as a substitute in my tea.)
Lecithin- Combine liquid lecithin with olive oil and use to lightly oil your bread, cake or casserole dishes.  lecithin is also found in commercial salad dressings to hold emulsified products together and prevent separation.  (Never tried this one.  I normally use non-stick spray on my baking and casserole dishes.  I did look this one up on the internet and it has its ups and downs.  It apparently is good for the body yet can have some side effects.)
Molasses- can be used in place of sugar or honey.  Although black strap molasses is rich in minerals, you must use it cautiously, as the potent, almost overpowering taste can drastically change your recipe's overall flavor.  Can be found in most supermarkets and health food stores.  Store in a cool, dry place.  (This is something that I found out the hard way that you DO have to be careful with due to its flavor.)
Mustard- Used whole, ground or mixed with other ingredients to form a paste, mustard is the second most common spice used in America.  Only pepper is more used.  Mustard uses are broad and limited only by your creativity.  Used in salads, with meats, pickled brine and in many main entrees, you can find it in many dishes created in America.  Mustard has been used since before Roman times and had many culinary and medicinal properties.  The vast variety of prepared mustards allows you to experiment with different flavors and textures.  Prepared mustards should be stored in the refrigerator.  Dry and mustard seeds should be stored in a cool, dry location.  (I love cooking with mustards of all kinds.  I especially enjoy whole grain mustards.  One of my favorite ways to cook pork is to rub it down with mustard before cooking.)Nuts - Choose unsalted, dry roasted nuts versus ones that have been deep fried and salted.  by using a variety of nuts you can achieve different textures and flavors while creating healthy, exciting dishes.  All nuts contain some form of fat, so use in moderation.  Most nuts stay freshest when frozen.  (I freeze all of my nuts.  I'll buy them whenever possible on sale and stick them into the freezer.  They taste just as fresh as if they just came off the tree.)

In the Pantry Part 2

Capers- The pickled floral buds from the shrub found in the Mediterranean region.  This product has been used in cooking for more than 2,000 years.  A distinctive, salty and sour taste, its flavors work well with fish, meats and vegetables.  Use sparingly as capers distinctive flavors can be overpowered.  (I like capers but in small doses.  I didn't know what they were made from nor where they came from.)
Cheeses- Use only natural cheeses whenever possible.  Try to avoid cheese that is labeled "cheese product, cheese food or processed cheese" as these products have little in common with the rich tasting and pleasing texture of real cheese.  The nutritional value of proceed cheese is also very poor.  Try to utilize the wonderful domestic and imported cheeses available today.  When using rich tasting cheeses, you can use less which represents less calories and saturated fats. Also remember that the softer cheeses, tend to have a higher fat content.  Look for hard types of cheese, such as Italian parmesan or Romano cheese.  Greek feta cheese that has a tart yet rich flavor is very versatile in salads.  American cheddar, Swiss and jack cheese possess wonderful flavors and textures and offer intriguing options for most dishes.  When buying cheese, avoid buying boxed, pre-grated or pre-canned varieties.  Opt for bulk cheese and grate the cheese immediately before using for ultimate flavors.  (I've found that there are more of the cheese products, cheese foods and processed cheese than there are the natural type, especially when buying slices.  I do love to cook with cheese and will buy it when on sale, freeze it and use it in cooking after thawing.  And I do buy only natural cheese.)
Dried Fruits - Select fruits that are naturally dried, without the use of preservatives. Many dried fruits contain sulfites, so choose your products carefully.  Experiment with creative ideas to incorporate more dried fruit into your recipes.  These morsels are loaded with nutrition and are delicious.  (Dried foods are great in breads and pies too and a lot more handy to keep on hand.)
Dried Legumes - Best known as beans and peas, legumes are the seed of many vegetables and are high in protein, minerals and offer a great opportunity for added variety and flavor in many dishes.  (These I always keep on hand - all types)
Flour - Avoid using "bleached flour" as most of the nutritional value has been stripped from the grain.  although some nutrients have been added back to the flour, the processing removes far more than the trace amounts of vitamins and minerals that are added to the finished product.  Use whole grain flour such as whole wheat, rye, oat and rice flours.  The nutritive and fiber values of whole grain flour are worth the extra pennies you may pay.  When choosing the right flour for your recipes remember: pastry flour is made from soft spring wheat, which has little gluten and creates crumbly, flaky texture.  Bread flour, is made from hard winter wheat and is high in gluten, which gives dough the elasticity for yeast breads.  Store flour tightly covered in the refrigerator.  (I use a lot of flour and unbleached is what I always buy.  What I didn't know was the differences in the spring wheat and winter wheat.  I also didn't know about storing it in the refrigerator.  I've always kept mine in an air tight container.)