529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us

Decorate Your Dinner,
Add A Vegetable

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October 2009 - Times-Standard Articles

October 14 - Eat Well and Help Deter Lead Poisoning Lentil-Cheddar Casserole

October 21, 2009 - A fond farewell to Joyce Houston Penne with Braised Squash & Greens

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October 14 - Eat Well and Help Deter Lead Poisoning

Calcium. Iron. Vitamin C. What do all of these things have in common? They are all nutrients helpful in preventing lead poisoning. Lead (a heavy metal) is harmful to everyone, especially children ages 1 to 6. Lead poisoning happens when lead builds up in the body, usually over a period of months or years. Even small amounts of lead can cause serious health problems, such as brain, kidney and other organ damage.

One of the key ways to prevent childhood lead poisoning is through good nutrition. Eating foods high in iron, calcium, vitamin C and low-to-moderate amounts of fat can help protect children by minimizing the amount of lead that can be absorbed into the bloodstream.

Children whose stomachs are empty can absorb more lead than children who eat regularly throughout the day. It is best for children to eat between four and six times daily, with an emphasis on healthy foods.

Jessica Golden, health education specialist with the Humboldt County Childhood Lead Poisoning Prevention Program, states that the most common sources of lead poisoning are old paint (especially in homes built before 1978), soil and house dust. Lead has also been found in some home remedies, candies, toys and some traditional ceramic dishware. That last source of lead, traditional ceramic dishware, might be of some importance to all cooks in the reading audience. Traditional ceramic dishware is beautiful, and brings culture and art to your home. But some ceramic dishware contains harmful lead.

Lead can be in the glaze or painted decorations on ceramic dishware. The glaze makes dishware smooth and shiny, and makes some colors brighter. Lead in the glaze or decorations can contaminate food or drink that is put on the dishware; this is called leaching. Because it is hard to know which ceramic pots or dishes have lead, be careful when using traditional ceramic dishware for cooking, serving or storing food or drinks.

There is a simple blood test to find out if your child has lead poisoning. It is the only way to know if a child is lead poisoned. Most children with lead poisoning do not look or act sick. Parents may need to ask their doctor to test their child's blood for lead. It is especially important to test your child at ages 1 and 2.

Oct. 18-24 is National Lead Poisoning Prevention Week. To fight lead exposure, get informed about recent lead-related product recalls. If you'd like to sign up for lead-related recall notifications, a free service on Humboldt County's Childhood Lead Poisoning Prevention Web site, go to: http://co.humboldt.ca.us/HHS/PHB/ChildhoodLeadPoisoningPreventionProgram.asp. Click on the link below the program description that says “Sign-up to receive email notification of lead-related product recalls.” Your e-mail address will only be used to deliver the requested information.

To learn more about lead poisoning prevention, ceramic testing or testing your child for lead poisoning, call the Humboldt County Childhood Lead Poisoning Prevention Program at 268-2132.

Here's a recipe that can help protect against lead poisoning. It's a good source of calcium, iron and vitamin C. It's pretty tasty, too. Enjoy, and remember, “Well Fed = Less Lead.”


Lentil-Cheddar Casserole
(adapted from More Homestyle Homecooking)

2 cups lentils, rinsed
2 cups hot water
1 cup fat-free, reduced-salt chicken or vegetable broth
4 carrots, scrubbed and finely chopped
1 large onion, finely chopped
1 green bell pepper, chopped
15-ounce can Italian-style diced tomatoes
2 garlic cloves, chopped
1 bay leaf
3/4 teaspoon salt
3/4 teaspoon dried marjoram
3/4 teaspoon freshly ground black pepper
1 1/2 cups shredded reduced-fat sharp Cheddar cheese (about 6 ounces)

1. Preheat oven to 375 F. In a large bowl, mix together the lentils, water, broth, carrots, onion, bell pepper, tomatoes (with juice), garlic, bay leaf, salt, marjoram, black pepper and 3/4 cup of the cheese. Pour into a 13-by-9-inch baking pan.
2. Cover tightly with foil. Bake for 1 hour, or until the lentils are tender. Remove and discard the bay leaf. Sprinkle with the remaining 3/4 cup cheese. Return to the oven and bake, uncovered, for 10 minutes longer, or until bubbling and golden.

Makes 6 servings, with 348 calories per serving, 6 g fat, 4 g saturated fat, 20 mg cholesterol, 636 mg sodium, 11 g fiber 48 g carbohydrate, 29 g protein.

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October 21, 2009 - A fond farewell to Joyce Houston

Project LEAN Cuisine became a regular part of the Times Standard in 1993, after we were invited to submit a regular article that would provide nutrition information and offer a tasty, easy-to-make, health-promoting recipe. It was a wonderful opportunity and offered us a new way of being in touch with the community.

Some of you may know that I frequently refer to nutrition as a young science that is constantly updating. Nutrition-related discoveries continue to occur frequently, and over the years, our focus has changed to reflect these changes in nutrition science.

When the column started 16 years ago, the letters “LEAN” stood for “Low-fat Eating for Americans Now.” As nutrition and health-related data changed, the name changed to “Leaders Encouraging Activity and Nutrition.” The new name reflects newer information that focuses on the importance of healthy eating and physical activity working together to prevent illness and generate healthy life-styles.

Through research, our knowledge of fats has expanded and we now know to include moderate amounts of mono- and poly-unsaturated fats and minimize foods containing trans and saturated fats. Ongoing research has also further clarified information about micronutrients, phytochemicals, omega-3 fatty acids and the value of eating a wide variety of vegetables and fruits (but especially vegetables) that are locally grown.

In addition to nutritional facts, numerous studies have shed light on the importance of creating and maintaining healthy food relationships with our children through frequent family meals that encourage communication and strengthen families. And family meals prepared at home are promoted when both parents and children have opportunities to learn about cooking and meal planning.

Writing the column has been a lot of fun, but Project LEAN Cuisine will end as a regular article after next week. I recently retired from Public Health, and therefore won't be involved with Project LEAN. The Health Education programs at Public Health will continue writing a regular article with recipe information, but on a less-frequent basis.

I thank you all for your great comments, questions, suggestions and support over the years. I look forward to seeing you at our local farmers markets, or taking part in community action to make healthy foods available to everyone in all of our neighborhoods, as well as making physical activity opportunities a regular part of North Coast life.

Here's a perfect recipe for the season. It contains vegetables that are locally grown and easily obtained right now. It's simple, quick, and tasty. Try it with your family!


Penne with Braised Squash & Greens
(adapted from Healthy in a Hurry Cookbook)

2 teaspoons olive or canola oil
4-6 ounces cubed smoked tofu
1 medium onion, chopped
3 cloves garlic, minced
Pinch of crushed red pepper flakes
1 1/2 cups reduced-salt vegetable broth (or chicken broth, if preferred)
1 pound butternut squash, peeled and cut into 3/4-inch cubes (3 cups)
1 small bunch Swiss chard, stems cut into 1/2-inch pieces, leaves cut into 1-inch pieces
8 ounces whole-wheat penne, rigatoni or fusilli
1/2 cup freshly grated Parmesan or Romano cheese
1/4 teaspoon salt, or to taste
Freshly ground black pepper to taste

1. Put a large pot of water on to boil for cooking the pasta.
2. Heat oil in a large nonstick skillet or Dutch oven over medium heat. Add tofu and cook, stirring until lightly browned, 3-5 minutes. Transfer to a plate. Add Swiss chard stems and onion to pan; cook, stirring often, until onion is softened and golden, 2-3 minutes. Add garlic and crushed red pepper; cook, stirring for 30 seconds.
3. Return tofu to the pan and add broth and squash; bring to a simmer. Cover and cook 10 minutes.
4. Add chard leaves and stir to immerse. Cover and cook until the squash and chard are tender, about 5-8 minutes.
5. Meanwhile, when pot of water comes to a boil, cook pasta until just tender, 8 to 10 minutes, or according to package instructions. Drain and return to pot.
6. Add the squash, chard mixture, Parmesan, salt and pepper; toss to coat and serve.

Makes 4 servings of 1 3/4 cups each, with 386 calories per serving, 7 g fat (2 g saturated, 0 g trans), 9 mg cholesterol, 715 mg sodium, 10 g fiber, 66 g carbohydrate, 17 g protein.