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Decorate Your Dinner,
Add A Vegetable

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February 2008 - Times-Standard Articles

February 13, 2008 - Read Labels to Monitor Levels of Sodium Poached Salmon with Spinach

February 20, 2008 - Tips to Make Your Kitchen “Greener” Spice-Roasted Chicken and Vegetables

February 27, 2008 - Learn the Best Foods for Heart Health Gingered Carrots with Golden Raisins and Lemon

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February 13, 2008 - Read Labels to Monitor Levels of Sodium

February is Heart Month, and of course tomorrow is Valentine’s Day, and so for several reasons, this is a good month to concentrate on ways to improve the health of your heart and your family’s hearts. Sometimes it’s hard to know what recommendations to follow, but thankfully there are some things that everyone agrees on. Over the last ten years (at least) we’ve heard from many sources that we can do a lot to prevent heart disease by maintaining a healthy weight, increasing our physical activity, maintaining our cholesterol numbers at a healthy level, and stopping smoking. It would also help if we can reduce our blood pressure.

Research shows that close to 90% of all adults over 50 years of age will develop hypertension (high blood pressure), and that this high blood pressure contributes to increases in stroke, kidney failure, and heart disease. Research also shows that even a small reduction in the nation’s blood pressure could save numerous lives each year!

Decreasing the amount of sodium in our foods would help many people decrease their blood pressure. It is recommended that we consume no more than 2,300 to 2,400 milligrams of sodium each day and right now sodium intake averages about 4,000 milligrams each day. That’s almost double the recommended amount!

What can we do? The most common recommendation is to stop using the salt shaker, but chances are that won’t be enough. Most of the sodium we currently eat can be found in commercially processed foods and restaurant foods, and there are no regulations limiting the amount of sodium in a product. An article in the American Journal of Public Health estimated that reducing the sodium content of packaged and restaurant foods by half would prevent 150,000 deaths due to cardiovascular disease each year, and the American Medical Association would like to have sodium in foods regulated as a food additive, but the food industry is strongly opposed to that.

Label reading is the most effective way to find out how much sodium is in a commercial product, and it’s very important because competing brands of the same product can have big differences in sodium content. In fact, a product such as canned beans, that is labeled as “one-third less sodium” in one brand may have more sodium than a regular can of beans in another brand.

Restaurants are more challenging to deal with because there is rarely information readily available to tell us how much sodium we’re consuming. And you can’t tell by the name of a food, its main ingredients, or even its taste, whether it is a major or minor sodium contributor.

Some countries, such as the United Kingdom, have required international food companies to decrease the sodium in their foods. Some products available to us in the United States actually contain 35 to 46% more sodium than what is available in London.

In addition to label-reading, the other actions we can take right now are to eat more whole, unprocessed foods with emphasis on vegetables, fruits, whole grains and non-meat protein foods. Individually, we can also ask our favorite restaurants to find out and make available the sodium content of their foods.

Here’s a deliciously simple recipe to try for a family dinner. It’s low in sodium, and high in flavor.


Poached Salmon with Spinach
(adapted from American Heart Association Quick & Easy Cookbook)

1 lb. salmon fillets
1 ½ c. water
½ c. dry white wine or water
2 green onions, sliced
1 bay leaf
1 – 10-oz package frozen chopped spinach, no added salt
¼ tsp. ground nutmeg
¼ c. shredded part-skim mozzarella cheese
Freshly ground black pepper
Lemon slices

1. Cut salmon into 4 serving pieces, rinse and pat dry with a paper towel. Set aside. In a large skillet, combine water, wine, green onions and bay leaf. Over high heat, bring just to a boil. Carefully add salmon and return to a boil. Reduce heat, cover and simmer 7-8 minutes, or until the fish flakes easily with a fork.
2. Meanwhile, cook spinach for approximately 3 minutes in the microwave. Drain well, and squeeze out moisture (save and store this liquid in the freezer for a future soup). Stir in nutmeg.
3. Preheat broiler. Place fish on a broiler-proof serving platter or on the rack of an unheated broiler pan. Top with spinach mixture, sprinkle with cheese and season with pepper.
4. Broil 4-inches from the heat for 1 to 2 minutes, or until cheese melts. Serve with lemon slices.

Makes 4 servings, with 190 calories per serving, 8 g. fat, 47 mg. chol., 110 mg. sodium, 2 g. carb., 27 g. protein.

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February 20, 2008 - Tips to Make Your Kitchen “Greener”

Many of us want Humboldt County to be a “green” county, that is, environmentally sound. Learning to be a “greener” shopper helps to make that a reality. It can also help you keep some green in your wallet. Some of the ideas for greening your household presented in today’s article are adapted from Nebraska’s Lancaster County Cooperative Extension office.

One of the most obvious things you can do to make your household more environmentally friendly is to recycle the many containers that hold the foods you purchase. You can also adopt some of the following steps:

1. Size matters. Compare the cost of a product sold in small containers to the same product and total volume sold in a large container. If they can serve the same purpose, the large container will frequently save you money and will create less waste. For example, do you really need to buy individual boxes (and more packaging) of juice if they all are drunk in the same week at your kitchen table?
   
   
2. It's in the bag. Carry reusable shopping bags (cloth or strong plastic) in the car, ready to use, and then remember to take them into the store when you get there. Some accumulated plastic grocery bags can also be used to line small wastebaskets. Put a few clean, empty bags in the bottom of the waste basket BEFORE you line it, so there’s another one ready to use after one is filled.
   
   
3. Gotta have a plan! Keep a running list of grocery needs. Plan ahead and shop less often for groceries, or shop in conjunction with other errands that take you near a grocery store. The result is a reduction in the use and cost of fuel needed to transport food.
   
   
4. Practice the 3 Rs. Produce less waste AND save money by practicing the 3 Rs of reduce, reuse and recycle.
   
   Here are a few examples in relation to leftover food. Not only does tossing leftovers waste money, it also wastes the energy resources and packaging materials associated with the tossed food.
   
   
   • Reduce the amount of leftover food tossed by making and serving smaller portions of the foods that frequently produce leftovers in your family, OR
   • Reuse leftovers by planning a favorite recipe for two meals and serving it again in several days, or freeze them for a future meal, OR
   • Recycle leftovers into a different type of meal; for example – add that extra rice to a soup the next night, or use leftover chicken in a soup or casserole with added vegetables (leftover and/or fresh).
   
   
5. Don’t be a "spoil"-sport. Throwing away spoiled food is related to tossing leftovers. Reduce the amount of spoiled food by refrigerating and freezing foods at recommended temperatures (40 degrees in the refrigerator, and 0 degrees in the freezer), by following recommended storage times for foods (look for expiration or “use by” dates), and by avoiding overpurchasing foods.
   
   
6. Drink to this. Buy a reusable water bottle and fill it with tap water. Most of the time, there is no advantage to buying bottled water, and the plastic bottles create excessive waste.
   
   
7. Bulk it up. When possible, purchase products in bulk at the grocery store, such as grains, flour, cereals, and spices. Bottled items can sometimes also be purchased in large bottles and then used to refill a smaller bottle at home. Reduce cost and packaging by refilling smaller bottles.
   
   

The next step: For more things you can do to live a greener lifestyle and reduce energy expenditures, visit the Environmental Protection Agency's Website and calculate your "carbon footprint" at http://www.epa.gov/climatechange/emissions/ind_calculator.html

Here is an easy, tasty recipe that could be used for several meals.


Spice-Roasted Chicken and Vegetables
(adapted from The American Heart Association’s One-Dish Meals)

½ tsp. curry powder
½ tsp. ground cumin
½ tsp. paprika
¼ tsp. garlic powder
¼ tsp. cayenne (optional)
¼ tsp. salt
Vegetable cooking spray
4 skinless chicken breast halves with bone, all visible fat discarded
4 large carrots, diced
2 medium onions, chopped
6 oz. uncooked quick-cooking brown and wild rice mix, ½ of seasoning packet discarded (it contains a lot of salt!) (or make your own combination of long-grain brown rice and other whole grains to equal 1 cup. Start cooking before preparing the chicken, and simmer for 45 minutes).

1. Preheat the oven to 425 degrees. In a small bowl, stir together the curry, cumin, paprika, garlic powder, cayenne and salt.
2. Lightly spray a nonstick baking sheet with vegetable oil spray. Place the chicken breasts with bone side down, carrots, and onions on the baking sheet. Sprinkle the chicken with the curry mixture. Lightly spray the chicken and vegetables with vegetable oil spray.
3. Bake for 22 to 25 minutes, or until the chicken is no longer pink in the center. Meanwhile, prepare the rice using the package directions, but with only half of the seasoning packet. Serve and enjoy.

Makes 4 servings, with 355 calories per serving, 4 g. fat, 76 mg. chol., 532 mg. sodium, 5 g. fiber, 47 g. carb., 33 g. protein.

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February 27, 2008 - Learn the Best Foods for Heart Health

As mentioned in a previous article, this month is Heart Health Month. Several weeks ago I shared that sodium is something we need to decrease in our foods in order to reduce hypertension (high blood pressure), and that much of the sodium we consume is found in packaged or restaurant foods.

Increasing numbers of meals are being eaten away from home, in restaurants, at schools, or as “take-out” meals. If you and your family get a lot of meals from restaurants, delicatessens, fast food outlets, etc., it will be very difficult for you to get enough vegetables and fruit for the day, as well as any whole grains. This is especially true considering the current recommendation of 2-3 cups of vegetables and 1 ½ - 2 ½ cups of fruits each day, depending on age and activity level.

But, if you know what available foods are your best choices for heart health, and emphasize them most of the time, you have a better chance of staying healthy. Even better than trying to get healthy foods at restaurants, think about how you can have more family meals at home. Studies show that more fruits and vegetables are eaten when families have meals together at home.

It’s also good to remember that eating habits are developed young, and can be challenging to change once we hit adulthood (not impossible, but difficult). It pays to help children or grandchildren learn about choosing and eating healthy foods and getting regular physical activity at an early age, because those choices will enhance their lives and health.

Here are a few “survival tips” taken from Northcoast Project LEAN’s “Healthy Fast-Food Guide”. They’ll help you make wise choices when eating in quick-serve food establishments:

• Read the menu before ordering. There may be healthy options that are worthy of consideration.
• Beware of “super value” menus. These items frequently contain more fat and calories than are needed for a meal (some have more fat than you need for a day! They aren’t a super value for your body.
• Order sandwiches that can be made to order. Ask for dressing on the side, limit cheese and request extra lettuce and tomatoes. Avoid “Maxi-size” sandwiches and choose whole wheat bread.
• If selecting a side-dish, choose a side salad with light dressing on the side or other vegetable side dishes such as corn on the cob, baked potatoes, refried beans or BBQ beans. Many establishments are making salads and fresh fruits available. Take advantage of them or bring along your own fresh fruit.
• When ordering fries, request the small size.
• When ordering specialty coffees, request that they be made with non-fat or low-fat milk.
• Ask for “light cheese” and extra vegetables when ordering take-and-bake pizza. Your best pizza choices include a tomato sauce base, veggie pizza, cheese pizza or ham/Canadian bacon and pineapple pizza.
• Order nonfat or 1% milk as your beverage. Soda, no matter what the quantity, is never a good nutrition deal. It has no nutritional value, and adds calories without helping to satisfy your appetite.

Here’s a quick and easy vegetable dish to share with your family on some of our cooler evenings.


Gingered Carrots with Golden Raisins and Lemon
(adapted from The New American Plate Cookbook)

½ c. golden raisins
1 c. hot tap water
6 medium carrots (12 oz), peeled or scrubbed and cut diagonally into ½-inch slices
1 tsp. finely minced, peeled fresh ginger
1 tsp. fresh lemon juice
2 tsp. canola or olive oil
2 tsp. packed brown sugar
2 tsp. cornstarch
1 tsp. grated lemon zest
1/8 tsp. salt (optional)

1. In a medium bowl, combine the raisins and hot water and let stand for about 15 minutes. Meanwhile, bring a medium pot of water to a boil and add the carrots, ginger, and lemon juice. Boil for 6 to 7 minutes, then drain the carrots and set them aside. Drain the raisins, reserving ¾ cup of the liquid, and set them aside.
2. In a medium skillet, heat the oil over medium heat. Add the brown sugar and cook, stirring constantly, for 30 seconds.
3. Mix the cornstarch into the cooled, reserved raisin water and add it to the oil and brown sugar mixture. Cook, stirring constantly, for about 1 minute, until the mixture thickens. Add the raisins and carrots and cook for 1 minute more. Remove from the heat and stir in the lemon zest and salt (if used). Serve immediately.

Makes 4 servings, with 119 calories per serving, 3 g. fat, 0 mg. chol., 28 mg. sodium, 3 g. fiber, 25 g. carb., 1 g. protein.