Yogurt

Yogurt is known as a super food. But if you have shopped for it recently, it can be super confusing. So what’s the scoop on yogurt?

Yogurt has been around since the beginning of time. It is actually one of the oldest foods known to man. The Romans referred to it as “a valuable medicine”. Greek doctors once prescribed it as laxative and an intestinal cleanser. Residents of South- Eastern Europe, the Middle East, Central Asia and parts of the Far East have also included yogurt in their diets for centuries.

Western Europeans and Americans didn’t catch on to this “miracle food” until the early 1900’s. The first production of yogurt can be traced back to a French scientist. Dr. Metsikov, a bacteriologist and the director of the Pasteur Institute of Paris, did some research on the longevity of man and discovered that those who lived the longest had a steady diet of yogurt.

The simpleness of early yogurt, made from fermented milk left for days in clay pots, has disappeared from today’s yogurt market. Now one can find a vast variety and often confusing supply of yogurts. Not only does yogurt come in a wide variety of flavors and styles, it also boasts of a daunting array of health claims.

Nutritional claims found on yogurt cartons have changed a great deal in the last 30 years in the American markets. For example in 1978 a yogurt container read as, “Yogurt is a low-fat, calcium rich food with “active cultures”. Today the label or carton may include any of the following claims: “pump up your immune system”, “regulate your digestive health”, nourish your memory”, “boost your fiber intake”, “strengthen your bones”, and “help you lose weight”. You can purchase yogurt with added Fiber, enriched with DHA omega-3, and Probiotics. Which should we choose?

Here are the simple truths of what yogurt naturally will provide and its health benefits:
Yogurt is rich in:
• Calcium which is good for your teeth and bones
• Vitamin A for eyesight
• Protein needed for growth and repair of tissues
• Zinc needed for wound healing and a strong immune system
• Magnesium for muscle functions
• Vitamin B12 for red blood cells
• Riboflavin for healthy skin
• Niacin for energy production
• Phosphorous for release of energy

Research supports that a balanced diet, which includes yogurt, will contribute to our overall well being in the following ways:
• Bone health. Bones require calcium for development and yogurt is an excellent source of calcium
• Dental health. Milk and other dairy products, like yogurt, contain lactose, a natural sugar found only in milk and milk products, which has been shown to cause the least damage to teeth.
• Obesity. Research has shown that people who consume milk and dairy foods on a daily basis are likely to be slimmer than those who do not.
• Lactose intolerance. Research has shown that people with lactose intolerance are often able to tolerate yogurt because it has a lower lactose level than milk and is easier on the digestive tract.
• Protects and restores the digestive tract. Yogurt protects the stomach membranes. It maintains the natural intestinal flora and mouth mucous protecting you from the damages of long term antibiotic use.
• It fights against diarrhea that may result from a gastrointestinal infection.
• It combats chronic constipation, encouraging a “lazy” bowel to contract, restoring the intestine’s balance and ridding it of any toxins.

Others reasons to add yogurt to your daily diet:
• It’s convenient and quick. It is easy to pack into a lunch sake or eat on the run for breakfast
• It is versatile. It can be added to recipes or substituted for sour cream in most recipes
• It makes a perfect snack for children and adults.
• It comes in a variety of flavors and textures, appealing to the masses.

How do you decide which yogurts to buy with all the varieties available?
Look for the following features to make your yogurt choice the healthiest:
• Light. These yogurts have the fewest calories because they are artificially sweetened. Be a label reader and avoid brands that us NutraSweet (acesulfame potassium- which has been linked to cancer in recent studies) as the sweetener. (Tip- buy plain low-fat yogurt and sweeten it yourself with fruit or Splenda).
• Vitamin D. many yogurts are now fortified. If you aren’t already taking Vitamin D supplements, this will be an added benefit to you. Experts recommend a daily dose of 1000 IU daily which is difficult to consume unless you are supplementing with Vitamin D tablets. If you are going to make the investment in supplements make sure you getting the most desirable for bone health found in Vitamin D3.
• Greek Style. This is the richest and creamiest yogurt on the market and is highest in protein, although a bit lower in Calcium.

For a Nutritional breakdown of most varieties of yogurt currently on the marker see the following site: http://www.cspinet.org/nah/08_08/yogurt.pdf

Pineapple Orange Frozen Yogurt
Serving Size: 1/3 of recipe Yield: 3



Ingredients:
1 cup yogurt, nonfat vanilla
1/2 cup orange juice
1 cup pineapple chunks, fresh or canned
Instructions:
1. Place yogurt and fruit in large plastic bag, flatten, and freeze overnight.
2. Combine fruit, yogurt, and juice in food processor or blender and blend until smooth.
3. Serve immediately or place back in the freezer to harden until ready to serve, up to 1 hour, stirring occasionally. Stir before serving.

Asparagus

For centuries, asparagus season has been anticipated and celebrated.  People around the world have fallen in love with the delicate stalks of goodness.  In Germany, the love of fresh asparagus has resulted in a spring Spargelfest, where chefs compete to create entire menus featuring this spring delicacy. In fine restaurants throughout France you will find asparagus spears wrapped in fine white linen napkins to be eaten with a special pair of silver tongs.  If tongs are not available, Europeans, will brake their etiquette rules and eat the asparagus with their fingers.

Asparagus is a very versitile vegetable.  It can be enjoyed cooked and eaten hot or luke warm.  Salads of cold asparagus are also very delicious.  It can be served with a Hollandaise or Maltaise sauce, melted butter or spritz of fresh lemon juice.

Here are some new ways to garnish asparagus.  Give them a try~

The basic: melted butter, salt and pepper to taste
Go Nutty: chopped hazelnuts, pistachios or almonds
White and gold: finely sieved hard boiled eggs 
Red and green: puree a jar of roasted red peppers and top asparagus with this sauce
Light and bright: squeeze fresh lemon juice over fresh asparagus
Any salad dressing: pick the dressing of your choice and pour it on.

The Most Popular fruit in the World!

Can you name the most popular fruit eaten around the world? My guess is you said the banana and that would be incorrect.  The most popular fruit is the mango.

Mangos come in several varieties, but the most common and those grown in the USA, are the Haden and the Tommy Atkins..  Their skin is a dark red blush with green and yellow shading.  They are relatively large in size and contain a very large flat pit running through the middle of the fruit.

Here are some other fun facts you may not have known about mangos-
1. They are related to the pistachio and cashew.
2. While Florida is a mango producing state, most of our grocery store mangos are imported from Mexico, Brazil, Peru, Guatemala and Haiti.
3. India is the largest mango producer in the world.
4. A mango tree can grow as tall as 100 feet.
5. Even the inedible parts of the mango have a usefulness.  The most interested is the pit which has the ability to marinate or soften meats.
6.  Mangos are incredible rich in flavor and nutrients. An immature mango is very high in vitamin C.  As it matures and ripens the level of viatmin A heightens and the vitamin C decreases.

To learn more about the mango check out this great website.    http://www.mango.org/

Mangos are reasonably priced at your local grocery today.  Peek season runs from April through July. Pick some up today and give this recipe a try.



Spinach Salad with Mango Vinaigrette


Ingredients:

1 (10 ounce) bag baby spinach
1 1/2 ripe mangos, peeled, pitted and cubed
1 medium tomato, cored, seeded and finely chopped
1/3 cup walnuts, toasted and chopped
1/3 cup green onions, sliced
1/3 cup crumbled blue cheese
freshly ground pepper to taste

Mango Vinaigrette
1/2 mango, peeled, pitted and pureed
3 tablespoons extra virgin olive oil
3 tablespoons white balsamic vinegar
1/4 teaspoon salt

Instructions:
To Prepare the Salad:
Place spinach, mango, tomato walnuts and green onions in a large bowl. Drizzle with Mango Vinaigrette and toss well to coat. Add blue cheese and toss again very lightly. Serve immediately with freshly ground pepper.

To Prepare the Mango Vinaigrette:
Combine mango, extra virgin olive oil, white balsamic vinegar and salt in a blender container or small food processor; blend until smooth.

Nutrition:

Nutritional Analysis Per Serving: Calories: 300, Calories from Fat: 180, Total Fat: 20g, Saturated Fat: 4g, Trans Fat: 0g, Cholesterol: 10mg, Sodium: 420mg, Total Carbohydrate: 30g, Dietary Fiber: 6g, Sugars: 18g, Protein: 6g, Vitamin A: 70%, Vitamin C: 80%, Calcium: 15%, Iron: 15%


Recipe courtesty of www.mango.org

Umami

The fifth taste- Umami
Can you imagine life without taste buds? One of life’s greatest pleasures is enjoying delicious food.

When we eat, all of our senses are used to form a judgment about our food. The most determining sense for food pleasure is that of taste. Our taste buds, while distinct to each of us, determine how delicious a food is. For many years we believed that our taste buds include only four distinctions- sweet, salty, bitter and sour. But we now know there are more.

Everyone is familiar with sweet, salty, bitter and sour. But are you aware of the fifth taste-umami? More than 100 years ago, scientist Dr Kikunae Ikeda from Tokyo Imperial University was enjoying his lunch of Dashi stock made from Kombu (kelp). He tasted deliciousness in his soup that he was unable to identify. Being a scientist, he took the soup into his lab and discovered that glutamate or glutamic acid was the main ingredient in kombu (kelp). In 1908, Dr Ikeda was successful in extracting glutamate from Kombu and names the taste “Umami.” He was confident that this taste had to be in Western foods as well, so further study was done. Ikeda said in 1912, “those who pay careful attention to their taste buds will discover in the complex flavor of asparagus, tomatoes, cheese and meat, a common and yet absolutely singular taste which cannot be called sweet, or sour, or salty, or bitter …”

It was not until the 1980’s that further discoveries were made supporting Umami. Other ingredients that offered the Umami taste, included inosinate (found in meats) and guanylate (found in vegetables).
Umami is a pleasant and savoury taste, which is derived from amino acids. It is subtle and blends well with other taste to expand and round out flavors. It is unrecognizable by most people, but it plays a vital role in making food taste delicious.

David Kasabian, author of “Umami: cooking with the Fifth Taste”, states that understanding Umami can be helpful to our diet and health in many ways. Umami enhances the flavor of foods making them fuller and richer in flavor and therefore more satisfying. When we are satisfied with our food, we tend to eat less of it. 

In addition, Umami makes salt taste saltier. So if you are interested in reducing the amount of salt in your diet, increase the amount Umami rich foods you eat. Finally Umami creates a sensation on your palate that chefs referred to as “mouth feel.” We think of “mouth feel” as the sensation we get from eating fat. So if we want to reduce the amount of fat we eat, increase the amount of Umami rich foods.

Are you wondering if you have eaten Umami rich foods, but were unaware? Here is a list of foods where can you find Umami.

Seafood
Seaweed, kombu
Dried Bonita flakes
Dried sardines
Tuna
Mackerel
Cod
Shell fish
Prawn
Oysters

Meats
Beef
Pork
Chicken

Vegetables
Shiitake mushrooms
Enokitake mushrooms
Soy beans
Tomatoes
Potatoes
Sweet potatoes
Carrots
Chinese cabbage

Other
Parmesan cheese
Green tea
Soy sauce
Chicken eggs
Oyster sauce

Arugula

Saturday was a  nice early spring-like day.  After a difficult winter, I was so excited to feel a bit of spring in the air and so I rushed over to the Nursery and purchased all my seeds for my vegetable garden. Then yesterday I was rudely awoken to snow on the ground.  I guess that is how nature works. Well, snow or not, spring really is just a few short weeks away and early planted season will be upon us.

Have you thought about gardening for yourself this year?  How about just a container salad bowl garden?  With just a large pot you could grow a variety of lettuce and greens to make a delicious salad.  I would suggest planting some arugula.

Arugula, also known as wild rocket , garden rocket, rucchetta, rughetta or rucola (Italian) or roquette (french), has been around since colonial times. It has made a fashionable reappearance in the last decade. You may have had it atop a pizza or served with a little round of goat cheese.  It is peppery in flavor, tender and mustard shaped.  It is a relative of the radish and water cress, yet more intense in flavor.

Basic Use:

Arugula is an excellent addition to any mesclum salad, adding a sharpness of flavor. It is great for balancing sweet (like figs, pomegranates, raisins), sharp (goat or blue cheeses), salty (olives, capers or prosciutto), rich (creamy and mild cheeses, nuts and avocado), acid (lemon, grapefruit and vinegar) or bland (eggs, potatoes, and beans). When cooked, arugula loses it's bite and becomes softer in flavor.

Selection:

Arugula is sold year round at grocery stores.  You will find it in bunches, usually with roots still attached. Avoid bunches with bruised or yellowing leaves and/or waterlogged roots.  A slight limpness is not problematic.

Storage: 

Buy just what you need as arugula is very perishable..  Remove any undesirable leaves and wrap the remainder in a damp towel, enclose in a plastic bag and refrigerate. Do not keep for more than 2 days.

Preparations:

Sand will hide well in leaves, so a thorough washing is necessary. Cut off the roots, then submerge the leaves in lukewarm water. Swish leaves around well.  Let stand a moment, then gently lift up so that the sand remains in container of water. Repeat process 1-2 more times, until all sand is removed. Spin dry leaves, then wrap in a dry towel and return to refrigerator to chill until you are ready to use.

Give it a try:

Arugula and Goat Cheese Salad

1/2 pound arugula

1 small red onion, chopped

1/4 cup chopped walnuts

2 tablespoons balsamic vinegar

pinch of sea salt

1/4 walnut oil

1/4 pound goat cheese, cut into small pieces

Directions:

1. wash arugula, as instructed above

2. Place arugula in large bowl.  Top with red onion and walnuts

3. Mix vinegar, oil and salt together. Pour over arugula.

4. Top with goat cheese.

It's National Nutrition Month!

Each year in March we celebrate National Nutrition Month.  This year's theme is "Eat Right with Color." 
What does it mean to eat with color? Well when you eat a variety of fruits and vegetables of various colors you guarantee a diet rich in nutrients, flavors, textures and shapes found in food.  Eating a variety of food also enhances our eating pleasure. Eating a rainbow of colors will put you on the road to good health.  So why not aim for orange, red, tan, yellow and green produce today!

National nutrition month is sponsored by the American Dietetic Association. To learn more about "Eat right with color" visit http://www.eatright.org/

Roots?

For years root vegetables have confused me!  I just can't keep them straight.  Is that a turnip, parsnip, a rutabaga, what is it? I don't remember eating many root vegetables as a child.  Oh sure, we had potatoes and carrots, but I don't remember many others finding their way to my plate. Know wonder I am confused over what's what today.  I think it's time to get them straight!

Turnips: purple and white in color, small in size, with a white flesh.  They have a crunchy bite and are slightly bitter and spicy in taste. Available in spring season.

Parsnips:  Parsnips are white in color, similar in shape and flavor as a carrot, but a bit sweeter.  For more information check out my last blog entry.

Rutabagas: deep purple and creamy yellow in color, with waxy skin.  Rutabagas are soft and slightly pungent and sweet when cooked. They are larger in size than turnips and are available in the fall and winter months.

When shopping for Rutabagas look for ones that are firm, and have unblemished smooth skin.  If you prefer them sweeter, choose ones that are smaller in size. Avoid rutabagas that have cracked, blemished or  moldy skin.

Rutabagas are rich in vitamin C.  A 1/2 cup serving includes 2 grams of fiber, 1 gram of protein and 4 grams of sugar.

Cooking ideas:
1. Cut into cubes and roast in the oven with other root vegetables.  Coat with olive oil, salt and pepper.
2. Mash them! Cook as you would potaotoes for mashing. Actually they are quite tasty added to mashed potatoes.
3. Oven fry them! Instead of using potatoes, substitute rutabagas

For a nice addition to your next dinner give this casserole recipe a try.

Rutabaga Casserole
Ingredients
4 rutabagas
4 carrots
2 tablespoons white sugar
2 tablespoons butter
1/4 cup milk (optional)
Directions
1.Peel rutabagas and cut into large cubes. Place in cold salted water, and bring to a boil. When fork tender, drain.
2.Mash rutabagas with grated carrots, sugar, and butter.
3.Place in oven at low temperature to keep warm. Cover so that the dish will not dry out. If it does, stir in a little milk.

Nutritional Information
Amount Per Serving Calories: 101 | Total Fat: 2.8g | Cholesterol: 7mg

Courtesty of allrecipes.com