Project Eat Me

Quiz Answer: Vitamin C

2010-01-25T08:39:00.003-06:00

The work of Linus Pauling in 1970 stimulated public interest in the use of large doses of Vitamin C to prevent the common cold.

Vitamin C: Where can you find it?

As I'm sure you know, oranges are a great source of vitamin C. However, all citrus fruits as well as many other fruits and vegetables offer significant amounts of vitamin C. Here are a few examples of foods and the amount of vitamin C they contain:

Red Bell Pepper (1/2 cup) - 140mg
Medium Orange - 70mg
Strawberries (1/2 cup) - 50mg

What does it do?

Helps to produce collagen, a connective tissue that strengthens muscles, bones, and other tissues so it helps with cuts and wounds.
Helps keep capillary walls and blood vessels firm, protecting you from bruising.
Helps with iron and folate absorption from plant sources of food.
Protects from infection by stimulating the formation of antibodies.
Works as an antioxidant to inhibit damage to body cells.
Essential for many metabolic reactions.

What if you don't get enough?

Ever heard of scurvy? A strange disease plagued sailors and pirates alike several hundred years ago. A Brittish surgeon recommended stocking ships with lemons, oranges, and limes, lending the nickname "limeys" to to Brittish sailors. This provided a cure because citrus fruits contain abundant amounts of vitamin C, a deficiency of which is the cause of scurvy. Symptoms of scurvy include:

Loose teeth.
Dryness in mouth and eyes.
Swollen gums.
Loss of hair.
Poor wound healing.
Excessive bleeding.

Scurvy is not common in the developed world but deficiency can occur in people that don't eat vegetables or fruit, alcoholics, the elderly, and severely ill individuals. Signs that you're not getting enough may include:

Poor wound healing
Frequent colds or infections
Lung-related problems

What if you get too much?

Most of the excess will be excreted in you urine.
Abdominal pain and diarrhea.
May contribute to kidney stones.
Iron toxicity for those with disorders of iron metabolism.

How much do you need?

Infants 0-6 months: 40mg
Infants 6 months-1 year: 50mg
Children 1-3: 15mg
Children 4-8: 25mg
Preteens 9-13: 45mg
Males 14-18: 75mg
Females 14-18: 65mg
Males 19 and above: 90mg
Females 19 and above: 75mg
Pregnant women under 18: 80mg
Pregnant women 19 and above: 85mg
Breastfeeding women under 18: 115mg
Breastfeeding women 19 and above: 120mg

The maximum amount assumed to be safe for adults is 2000mg.

Where can I get more information?

Check out these great resources:

Linus Pauling Institute: Micronutrient Information Center
Vitamin C DRI Report (only for the excessively curious)

And the winner is...

Congratualations to everyone else who guessed corectly - JM, stick to your gut next time!

Christine was the first person to get the correct answer.
Congratulations Christine, you are officially a Smartie Pants!

Quiz Time

2010-01-22T07:20:00.002-06:00

Okay, so I've been AWOL for the last couple of weeks because there is a lot of craziness going on in my life, some bad, but mostly good. I won't get into it, but be forewarned that it will continue for the next while so likely my posts are going to be less frequent. That said, here is a quiz to help us get back into the swing of things!

The work of Linus Pauling in 1970 stimulated public interest in the use of large doses of what nutrient to prevent the common cold?

That's it, just leave your guess in the comments and I'll post the correct answer and grant the winner Smartypants status on Monday.

Quiz Answer

2010-01-03T17:57:00.028-06:00

The following shows how many resolutions are maintained as time goes on:

Past the first week: 75%
Past 2 weeks: 71%
After one month: 64%
After 6 months: 46%

While a lot of people who make new years resolutions do break them, research done at the University of Scranton and published in the Journal of Clinical Psychology shows that making resolutions is useful. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don't explicitly make resolutions.

So if you've made resolutions, great! If not, don't worry, you can set goals for yourself any time of the year. The best way to ensure you reach your goals is to make them SMART:
Specific: don't make your goal too general. Instead of saying 'get healthy', say 'lower my cholesterol'
Measurable: how will you know if you have reached your goal? What do you want your cholesterol level to be?
Attainable: don't waste your time with impossible goals. If you want to lose weight, don't think you are going to go from a size 20 to a size 4 in a couple of months.
Rewarding: make sure you have a reason to set this goal, otherwise you won't be motivated. What will lower cholesterol or weight loss bring you? Long term health can be your reward.
Time-Framed: set a deadline and mini deadlines. If weight loss is your goal, you could aim for 1-2 pounds per week, and up to 10% of your weight over 6 months.

And the winner is...
Anonymous had the closest guess.
Congratulations Anonymous, your are officially a Smartie Pants! - but next time leave your name so you can prove it when you brag about your Smartie Pants status!

What goals and resolutions have you set for yourself?

Quiz Time

2010-01-01T07:58:00.003-06:00

40 to 45% of American adults make one or more resolutions each year.

Among the top new years resolutions are resolutions about weight loss, exercise, and stopping to smoke.

Guess how many people maintain their resolutions over the following periods of time:

Past the first week
Past 2 weeks
After one month
After 6 months

Leave your guess in the comments and I'll post the correct answer on Monday. Whoever guesses closest will be granted Smartypants status.

Hello Panda Lunch at Home

2009-12-31T09:10:00.000-06:00

Contents:
Kung Pao Chicken (3/4 Cup)
Brown Rice (1/2 Cup)
Steamed Broccoli (1 Cup)
Hello Panda Biscuits with Milk Cream (1/2 of a 57.5g package)

The husbandpants is on holidays this week and all of my lunch stuff (containers, cookie cutters...) is packed up for my big move on Saturday. And I got these fabulous Hello Panda Biscuits in my stocking from Santa. That is the story of why today's lunch is on a plate and it's cuteness comes from store bought cookies.

MyPyramid Breakdown:
1 ounce Grains (1 ounce whole grains)
1 1/4 cup Vegetables (1 cup dark green veggies, 1/4 cup other veggies)
4 ounces Meat and Beans
2 teaspoons Oils
180 Discresionary Calories

Kung Pao Chicken

2009-12-30T08:53:00.056-06:00

Even the name is fun!

I bought a Kung Pao Pepper plant last spring and it continued to live after I brought it home, and it even made little peppers. So I had to figure out what to do with them. Googleing Kung Pao Pepper gave me a bunch of sites about seeds and plants and recipes for Kung Pao Chicken or Kung Pao Beef using dried peppers. So I used some of those recipes to give me ideas and I think what I came up with turned out pretty well.

Ingredients:
1 lb Boneless, Skinless Chicken, thinly sliced*
2 Tbsp Soy Sauce
1 Tbsp Sesame Oil**
3 Tbsp White Wine

2 Tbsp Vegetable Oil
3 Fresh Kung Pao Peppers, split in half***
4 Cloves Garlic, minced or 1/2 tsp garlic powder
1/2 Tbsp Fresh Ginger, minced or 2 tsp ginger powder
1 tsp Fresh Ground Black Pepper
1 Red Bell Pepper, thinly sliced (I used green too cause that's what I had on hand)

2 Tbsp Rice Wine Vinegar
1 tsp Sugar
1 Cup Chicken Broth
1 Tbsp Cornstarch

* I love chicken thighs but you can use breasts or another kind of meat entirely.

** Other types of vegetable oil work too (canola) but sesame oil just gives it an extra special flavor.

*** This time around, I waited to long to use my peppers and some of them had gone bad so I used 3 small peppers plus a jalapeño pepper for a little extra heat. You could really use whatever fresh or dried peppers you can get your hands on and adjust until you get the right amount of heat.

Directions:
1. Combine the soy sauce, sesame oil, and white wine in a bowl. Add the chicken and stir to coat. Cover and refrigerate for an hour or so.
2. Place vegetable oil in a wok and turn heat on to high. Add the Kung Paos and cook until they begin to darken - this happens quickly. Add garlic, ginger and crushed black pepper, and cook for about a minute. Add the green onions and red bell pepper.
3. Add the chicken and marinade to the wok. Stir-fry until the meat is no longer visibly pink. Add rice wine vinegar and sugar. Stir the cornstarch into the chicken broth and add it to the wok. Stir until slightly thickened. 4. Serve over rice.

Hint: This stuff is yummier and the sauce will be thicker if you refrigerate and reheat to serve the next day.

Nutrition Information:
Number of Servings: 4
Serving Size: 3/4 cup
MyPyramid contribution per serving:
1/4 cup Vegetables (1/2 cup other veggies)
4 ounces Meat and Beans
2 teaspoons Oils
30 Discresionary Calories

Grains

2009-12-29T09:44:00.002-06:00

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of foods in the grains group.

Grains are divided into 2 subgroups, whole grains and refined grains. At least half of all of the grains eaten should be whole grains.

Whole grains contain the entire grain kernel: the bran, germ, and endosperm. Examples include:
whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, popcorn, and brown rice.

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, degermed cornmeal, white bread, white rice.

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains. Look for ingredient lists where whole grains are listed before enriched grains.

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.

What is your favorite way to incorporate whole grains into your diet?

Food for Thought - Ebenezer Blackadder on Christmas

2009-12-23T11:02:00.000-06:00

I trust Christmas brings to you its traditional mix of good food and violent stomach cramps.

- Ebenezer Blackadder in 'Blackadder's Christmas Carol' (1988)

Quiz Answer: Vitamin D

2009-12-21T07:11:00.076-06:00

Vitamin D is commonly known as the sunshine vitamin.

Vitamin D: Where can you find it?
Vitamin D is known as the sunshine vitamin because your body can make it after sunlight hits your skin.

Just 10-15 minutes of sunlight on your hands, arms, and face, 2 to 3 a week between the hours of 8am and 4pm.
People with darker skin need more exposure (30-60 minutes), and people with lighter skin need less.
Be sure to apply sunscreen if you're out for longer than this.

In northern climates, especially north of the 50th latitude and during the winter, sunshine does not provide enough vitamin D so you need to rely on food sources:

Fatty fish such as salmon, tuna, herring, sardines
Milk (fortified with vitamin D in North America)
Vitamin D fortified yogurt, cheese, orange juice, soy drinks, cereals - check the label

What does it do?

Promotes the absorption of calcium and phosphorus and regulates how much calcium remains in the blood.
Helps deposit these minerals in bones and teeth.
Helps regulate cell growth.
Involved in nerve and muscle function.
Plays a role in immunity.
May help protect against high blood pressure.

What if you don't get enough?

Loss of bone mass as you age (osteoporosis).
Softening bones (osteomalacia).
Rickets or defective bone growth in children.

What if you get too much?

Kidney stones or kidney damage.
Weak muscles and bones.
Excessive bleeding.

How much do you need?

Everyone under the age of 50: 5 micrograms or 200 IU
Adults over the age of 50: 10 micrograms or 400 IU
Adults over the age of 70: 15 micrograms or 600 IU

Where can I get more information?
Check out these great resources:

Get your D
Vitamin D Council
Vitamin D UV Calculator
Vitamin D DRI Report (only for the excessively curious)

And the winner is...
Marc was the first to guess correctly - Vitamin D.
Congratulations Marc, your are officially a Smartie Pants!

Quiz Time

2009-12-18T08:38:00.001-06:00

Fill in the blank.

________ is commonly known as the sunshine vitamin.

That's it, just leave your guess in the comments and I'll post the correct answer and grant the winner Smartypants status on Monday.

Star Lunch Box

2009-12-17T08:58:00.000-06:00

Contents:
Steamed Spinach (1/2 Cup and you can't see it because it is on the bottom)
Ground Nut Stew (1 Cup)
Plantain Fufu (1 Cup)
Cherry Tomato Halves (4)
Red Pepper (little slice for the mouth)
Capers (2 for the eyes)

The husbandpants thought this one was so cute which was great for me because it only took a couple of minutes and a star shaped cookie cutter - yay!

MyPyramid Breakdown:

1/2 cup Vegetables (1/2 cup dark-green veggies, 2/3 cup other veggies)

1 cup Fruit

6 ounces Meat and Beans

9 teaspoons Oils

This lunch box is really high in Oils and Meat and Beans, so depending on what your personal MyPyramid says you need, you may have to count some of it towards Discretionary Calories.

Ground Nut Stew

2009-12-16T08:53:00.043-06:00

After finding the plantain fufu recipe the other day, I decided I needed some sort of African inspired dish to go with it. I learned on Wikipedia (the source of all knowledge), that fufu is often eaten with your hands by forming it into a little cup and scooping up soup or stew. I found several recipes for ground nut stew which is something else completely new to me, but after looking at a number of recipes, I felt like I had a pretty good idea of what it is supposed to be like. And I'm pretty durn happy with the result - I mean, can you really go wrong with a dinner of peanut butter and banana?

Ingredients:
1 Cup Peanut Butter
1/4 (6 ounce) can Tomato Paste*
1 (10 ounce) can Diced Tomatoes With Green Chile Peppers
2 cups Chicken Broth**
1 Tbsp Vegetable Oil
3 Boneless, Skinless Chicken Thighs, cubed
1/2 Onion, chopped
1/4 cup Fresh Mushrooms, sliced
Cayenne Pepper

*Why they don't make smaller cans of tomato paste I will never understand, but you can freeze any unused portion in a ziplock bag.

**I'm too lazy to make my own chicken broth so I just use bouillon but if you have homemade, even better!

Directions:
1. Melt peanut butter in a large pot over medium heat. Stir in tomato paste, and blend with peanut butter.
2. Mix in diced tomatoes with green chile peppers and chicken broth. Cook 15 minutes, stirring occasionally.
3. Heat oil in a medium skillet over medium heat. Saute chicken and onions until chicken is no longer pink.
4. Add chicken, onions, and mushrooms into the peanut butter mixture, and continue cooking for about 15 minutes, stirring occasionally.
5. Season to taste with cayenne pepper.

You could easily add some more veggies to this and I wish I had (but not becauase it wasn't totally yummy already). I think next time I'll try adding more mushrooms, carrots, and bell peppers.

Nutrition Information:
Number of Servings: 6
Serving Size: 2/3 cup
MyPyramid contribution per serving:
1/2 cup Vegetables (1/2 cup other veggies)

4 ounces Meat and Beans

6 teaspoons Oils

Plantain Fufu

2009-12-15T08:41:00.002-06:00

This time of year, I tend to like eating alot of warm starchy comfort foods. But honestly, pasta, potatoes, perogies, and rice are getting a little old. My friend Kimberly sent me this link to recipes from fruitsandveggiesmatter.gov and I was excited by the first recipe for fufu so I gave it a try and may I say...yum! It's alot like mashed potatoes but with a sweet, banana-y flavor.

Ingredients:
5 Cups Water
4 Ripe Plantains*

*Plantains look much like bananas but are ripe when their peels turn black. Green and yellow plantains can also be used for other purposes.

This is super simple but you can add other ingredients too if you want to add more flavor but I loved it plain. Try minced garlic, orange juice, or fresh mint.

Directions:
1. Peel plantains and slice into 1-inch pieces.
2. Bring water to a boil. Add plantain pieces and cook on medium-high for 20 minutes.
3. Scoop the plantains out of the water and mash with a fork, potato masher, or meat tenderizer. Add cooking water if need to keep it moist.

Nutrition Information:
Number of Servings: 4
Serving Size: 1 cup
MyPyramid contribution per serving:
1 cup Fruit

6 Way Cool Gift Ideas

2009-12-09T08:31:00.012-06:00

Okay, so if you are anything like me, your are realizing it is a third of the way through December and you are totally freaking out. However, unlike me, your stress is likely at least in part holiday related. I, on the other hand, have enough to stress about without Christmas but I do want to help you deal with your stress - this is perhaps why my stress load is so high! So here are just a couple simple but thoughtful gift ideas people will appreciate at Christmas or any time of the year.

Water bottle: Because who doesn't need to drink more water AND there are some really cool ones out there. Sigg makes some great ones in all sorts of shapes and sizes, or how about this one from Gaiam?
Mini herb garden: One year my mom gave my' teacher a pot of parsley, sage, rosemary, and thyme, and called it Scarborough Fair. AeroGrow makes these cool indoor gardens - I want one (a big one). Living Whole Foods makes an Indoor Culinary Herb Garden Starter Kit. Bonus - gardening will make it feel like summer even in the middle of winter.

Books: I highly recommend Mindless Eating by Brian Wansink which talks about why we overeat without even being aware of it. In Defense of Food by Michael Pollan is an interesting read too - his manifesto: Eat Food. Not too much. Mostly plants.

Fitness gear: Wouldn't you love some new stuff to help keep you active? How about a yoga mat, some shiny golf balls, or a hula hoop. C'mon tell me you don't want one.
Baking mixes or spice mixes: This is a really easy one and it's great for your loved ones as well as casual acquaintances. Just mix up the dry ingredients to any favorite recipe and the write out the recipe on a notecard. You could do dry beans and rice (just add water and pork), or cookies (just like a boxed mix but with more heart), or a Spicy Butter Chicken spice mix. Your imagination is the limit!
Lunch box: A quick search on Amazon.com will show you that there is a plethora of funky options out there and it's a great incentive to encourage you, uh, I mean, the gift recipient, to pack his lunch.

What are the way cool gifts you've gotten over the years?

Quiz Answer

2009-12-08T08:04:00.003-06:00

Okay, so your guesses were nowhere near correct, I'm disappointed but I guess I will have to take it upon myself to train you better! The product those ingredients belong to is Nestle Toll House Refrigerated Sugar Cookie Dough.

What the ingredients mean:
Bleached enriched flour - not whole wheat, but some vitamins and minerals are added back, not the fiber, healthy fats, protein, and phytonutrients though, which is sad because phytonutrients have magical powers
Sugar
Partially hydrogenated soybean and cottonseed oils - trans fats
Water - this is a very important nutrient
Margarine
(Soybean oil
   Partially hydrogenated soybean oil - oh look, more trans fats
   Water
   Salt
   Whey - by-product of cheese production
   Soy lecithin - it's an emulsifier so it keeps the dough all mixed together instead of separating
   Mono- and diglycerides - more emulsifiers
   Artificial flovor - shhh, it's a secret
   Beta-carotene color - a carrot would be better, but might taste strange in a sugar cookie - maybe not
   Vitamin A palmitate added - a synthetic form of vitamin A)
Eggs
Salt
Baking soda
Artificial flavors - more secrets`

Is there a better choice?
Healthy Eats has an easy recipe for sugar cookies with the following ingredients:
4 cups all-purpose flour
2 teaspoons baking powder
3/4 cup sugar
3/4 cup canola oil
1/2 cup orange juice
2 large eggs, beaten
1 teaspoon vanilla extract

Doesn't that sound so much better? and simpler? and more pronounceable? Go ahead, give their recipe a try, I dare you!

And the winner is...
Marc had the closest guess - bread?.
Congratulations Marc, your are officially a Smartie Pants!

Quiz Time

2009-12-04T07:47:00.001-06:00

I think it is time for another ingredient quiz. So, here is an ingredient list - it's your job to name the product it belongs to. I'll post the correct answer on Monday.

Leave your guess in the comments and be as specific as possible. Good luck!

Ingredients:
Bleached enriched flour
(Wheat flour
   Niacin
   Reduced iron
   Thiamin mononitrate
   Riboflavin
   Folic acid)
Sugar
Partially hydrogenated soybean and cottonseed oils
Water
Margarine
(Soybean oil
   Partially hydrogenated soybean oil
   Water
   Salt
   Whey
   Soy lecithin
   Mono- and diglycerides
   Artificial flovor
   Beta-carotene color
   Vitamin A palmitate added)
Eggs
Salt
Baking soda
Artificial flavors

Made on equipment that also processes peanuts/nuts

Contains: Milk, Egg, Soy, Wheat ingredients

Turkey Sandwich Lunch Box

2009-12-02T07:58:00.058-06:00

Contents:
Whole Wheat Bread (2 circles equivalent to one slice)
Cheddar Cheese (1/2 oz)
Muenster Cheese (1/2 oz)
Turkey (1/2 oz)
Green Pepper Slices (1/2 cup)
Mushroom Slices (1/2 cup)
Cherry Tomato Halves (1/4 cup)
Almonds (1 oz)
Turkey Pepperoni (2 oz)
Nori

I used a flower shaped cookie cutter to cut the cheese and a cup to cut the bread and turkey. Apparently my design looks kinda like a lion - at least I won't have to think too hard when I decide to make a lion =) It didn't look like it would be enough at first so I asked the husbandpants what else he wanted and he said turkey pepperoni - looking at it now, there was way too much meat and beans, but at least it was tasty - so I heard.

MyPyramid Breakdown:

1 ounce Grains (whole grains)

1 1/4 cup Vegetables (other veggies)

1 cup Milk

4 1/2 ounces Meat and Beans
3 tsp Oils
120 ounces Discretionary Calories

Quiz Answer

2009-11-30T08:03:00.002-06:00

According to a study done by Cornell University's Food and Brand Lab, the average calorie count for a modern Thanksgiving dinner is 2057 kcal.

This is more than many of us need to consume over an entire day! And that is just the dinner - not counting breakfast, lunch and appetizers. (Get an estimate of your daily calorie needs at MyPyramid.gov)

It takes 12h 42min of Black Friday shopping to burn this many calories for a 150 lb person.
To estimate how long you would have to do other activities to burn off this many calories, see healthstatus.com, but be careful not to let the ads hurt your eyes.

And the winner is...
gravityfalls had the closest guess at 2100 kcal.
Congratulations gravityfalls, your are officially a Smartie Pants!

Quiz Time

2009-11-26T07:55:00.002-06:00

Fill in the blank.

According to a study done by Cornell University's Food and Brand Lab, the average calorie count for a modern Thanksgiving dinner is ________ kcal.

Leave your guess in the comments and I'll post the correct answer on Monday. Good luck!

Smileys Lunch Box

2009-11-25T08:49:00.001-06:00

Contents:
Basil Pasta Salad (1 1/2 cups)
Yellow Squash (3 slices)
Italian Sausage (1/2 link, sliced)
Babybel cheese (1)
Nori cut with kitchen scissors and kitchen hole punch (itty bitty bit)

MyPyramid Breakdown:
5 ounces Grains
1 cups Vegetables (1/2 cup dark green veggies, 1/2 cup other veggies)

1 1/3 cup Milk

2 ounces Meat and Beans

2 1/2 tsp Oils

Basil Pasta Salad

2009-11-24T07:40:00.001-06:00

My basil plant is more like a tree. I really can't grow much of anything, but basil seems to really like me and it is still going strong in November. If you are looking for some lighter recipes to balance out the turkey dinner this week, I have just the thing for you! It is based off a bread salad recipe my mom gave me, but I've turned it into a pasta salad and it has become a go-to meal at my house because it is easy and yummylicious.

Ingredients:
2 Cups Fresh Basil
2 Cups Dry Bowtie Pasta
1/2 Cups Roasted Red Pepper Strips
1 Cup Cherry Tomatoes, halved, or Diced Tomato
1/4 Cup Capers
1/4 Cup Black Olives
1/2 Cup Bocconcini, or Shaved Parmesan or Feta

2 Cloves Garlic, minced
1/8 Cup Red Wine Vinegar
1/4 Cup Extra Virgin Olive Oil
1 tsp Anchovy Paste

You can add, remove, and substitute ingredients left, right, and center here. My husband likes it better with bocconcini and no olives while I quite like it with shaved Parmesan. It would also be fine without the anchovy paste but if you have some, it adds nice flavor.

Directions:
1. Cook the pasta. Drain and rinse in cold water. Add remaining ingredients from the first set.
2. Blend the second set of ingredients to make a dressing. Add to the salad and mix.

It's just that easy. This recipe uses up a lot of basil, but I still have enough left for fresh pesto tomorrow and then some!

Nutrition Information:
Number of servings: 5
Serving size: 1 1/2 cups
MyPyramid contribution per serving:
5 ounces Grains
1 cups Vegetables (1/2 cup dark green veggies, 1/2 cup other veggies)

1/3 cup Milk

2 1/2 tsp Oils

The Tapeworm Diet

2009-11-23T07:40:00.047-06:00

A Little About Tapeworms:
According to the Merck Manual, Tapeworm eggs may be ingested through food, water, or soil that is contaminated with feces. Once the eggs are consumed, they develop into larvae which may migrate and form cysts in other tissues such as lungs, brain, or muscle. Cysts in the brain can result in headaches, seizures, confusion, or other neurologic symptoms. Cysts in the eyes may cause blindness and cysts on the spinal cord may cause muscle weakness or paralysis. Cysts in other tissues can be found via MRI or CT scans but are usually not treated. If there are symptoms related to cysts in the brain, corticosteroids may be given to reduce inflammation. These drugs are not used to treat cysts in the eye or spinal cord because they can trigger severe inflammation that can damage nearby tissues.

Tapeworm larvae can also be ingested by eating raw or undercooked meat. The larvae develop into adult tapeworms in the intestines and can measure up to 50 feet and survive as long as 20 years as a result of consuming foods you eat. Tapeworms in the intestines cause weight loss of 1 to 2 lbs per week but usually cause no other symptoms. However, they may cause upper abdominal discomfort, diarrhea, or loss of appetite. Fish tapeworms can cause anemia because they absorb vitamin B12. Intestinal tapeworms are diagnosed by testing stool samples and are treated with praziquantel.

Can you say easy diet plan?

The Tapeworm Diet:
The tapeworm diet was recently featured on an episode of the “Tyra Show.” Here’s a clip from the show where two women talk about their willingness to ingest a tapeworm to lose weight and a man who sells tapeworms shows off his wares.

The Plan:
Ingest a tapeworm cyst which will grow inside the digestive tract absorbing calories from your body causing you to lose 1 to 2 lbs per week. Once you hit your target weight, you take an antibiotic to get rid of the tapeworm.

Pros:

Easy weight loss

Cons:

Not FDA approved
Cannot be legally purchased or imported in the US
Nutrient deficiencies and anemia as a result of the tapeworm stealing the host’s nutrients
Potential upper abdominal discomfort, diarrhea, loss of appetite, death
Medical intervention needed to get rid of the tapeworm
Weight regain once the tapeworm is killed
Yuck

Alternatives:
Healthy diet and physical activity as recommended by the Dietary Guidelines for Americans and MyPyramid. See a Registered Dietitian for help in developing a personalized weight loss plan.

Quiz Time

2009-11-20T07:09:00.000-06:00

This week's quiz shouldn't take to much brain power and should be pretty fun. I send you to The Oatmeal to take their quiz called How Many Tapeworms Could Live in Your Stomach?

Once you have completed the quiz, come back here and post your results in the comments. Good luck!

Food for Thought - Voltaire on Pleasure

2009-11-19T07:52:00.000-06:00

Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.

-Voltaire

6 Camping Survival Tips

2009-11-18T07:11:00.019-06:00

You may be wondering - why am I doing a post about camping in November? Well, I actually went camping this past weekend at Garner State Park in Texas and my brother told me he recently went camping in Alberta, Canada. So I guess anytime of year can be camping time. It's not that I don't love camping - I do. But it can be dangerous if you aren't prepared. Based on my experiences, I recommend these survival tips to keep you happy and healthy while you're out in the bush.

Plan: Plan your menu meal by meal including snacks. Make sure you factor in all the dishes, utensils, condiments, cooking oil, and cookware. Bring extra baggies or plastic containers to pack leftovers or food for on the trails.
Trail mix: It's just not camping without it. I like a mix of salty and sweet, chewy and crunchy, spicy and mellow. Some of my favorite ingredients include mixed seeds and nuts, dried fruit pieces, banana chips, candy covered chocolate pieces, pretzels, Cheerios, Swedish Berries, Chinese rice crackers, and wasabi peas.
Ant hills: Don't step on them. Especially fire ant hills. Especially if you are wearing flip-flops.
Pre-cut veggies and fruits: These are great for eating when you are out on the trail and help to keep you hydrated and energized. Balance out trail mix and other high calorie camping foods with nutrient dense veggies and fruits
Activities: Stay active to help burn those extra calories. Try hiking, mountain biking, kayaking, exploring, swimming, frisbee, or a game of pick up.
Hot Chocolate: It's the perfect start and end to the day to keep you warm and happy. You could also try hot apple cider, tea, or juice crystals.

Do you have any other camping survival tips?

Quiz Answer

2009-11-16T09:05:00.072-06:00

Diabetes is a leading cause of kidney failure, blindness and amputations, and a major cause of heart disease and stroke.

November is American Diabetes Month
And it's a good thing too - nearly 24 million Americans have diabetes, and about 6 million of them are unaware of their disease. With obesity on the rise, millions more are at risk of developing diabetes.

Are you at risk?
These are some of the factors that increase your risk for diabetes. If you have any of these risk factors, you should consider talking to your doctor about your risk and weather you should be tested.

45 years or older
BMI higher than 25
Parent, brother, or sister with diabetes
African American, Hispanic/Latino, American Indian, Asian American or Pacific Islander background
History of gestational diabetes or giving birth to a baby weighing 9 pounds or more
Higher than normal blood sugar levels
High blood pressure (above 140/90)
HDL cholesterol less than 35
Triglyceride level higher than 250
Physically activity less than three times a week
Polycystic ovary syndrome (PCOS)

How can you prevent diabetes?
Guess what? Although some of these risk factors are out of your control, you can change some of them. Recent studies have shown that people at high risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight if overweight. You can do that by eating healthier and getting moderate physical activity for 150 minutes each week or vigorous physical activity for 75 minutes each week. For more information on how to prevent diabetes, check out the National Diabetes Education Program.

Do you already have diabetes?
If you have already been diagnosed with diabetes, talk to your doctor or a Registered Dietitian to help you determine the best course of action.

Want more information about diabetes?
Check out some of these great resources:
Diabetes Act Now
National Diabetes Education Program
American Diabetes Association
National Institute of Diabetes and Digestive and Kidney Diseases

And the winner is...

Jade! Congratulations Jade, you are officially a Smartie Pants!

Quiz Time

2009-11-13T07:52:00.001-06:00

Fill in the blank.

________ is a leading cause of kidney failure, blindness, and amputations, and is a major cause of heart disease and stroke.

Leave your guess in the comments and I'll post the correct answer on Monday. Good luck!

Gorilla Sandwich Lunch Box

2009-11-12T07:57:00.006-06:00

Contents:
Peanut Butter and Banana Sandwich (1 sandwich)
Candy Eyes (2 eyes)
Apple Mouth (1 mouth)
Banana (1/2)

The recipes are so simple so listed them below.

MyPyramid Breakdown:

2 ounces Grains

1 1/2 cup Fruit

1 1/2 ounces Meat and Beans

3 teaspoons Oils

200 Discretionary Calories

Peanut Butter and Banana Sandwich Recipe
Ingredients:
2 Slices Whole Wheat Bread
1/2 Banana, sliced
1 1/2 Tbsp Peanut Butter

Directions:
1. Spread peanut butter on one slice of bread.
2. put banana slices on top.
3. Top with second slice of bread.

It's really that simple folks =)

Candy Eyes Recipe
Ingredients:
2 Dehydrated Apple Rings
2 Chocolate Raspberry Rings
2 Dutch Mints

Feel free to use whatever similar shaped ingredients you have on hand.

Directions:
1. Put a Dutch mint on top of a chocolate raspberry ring on top of a apple ring.

Apple Mouth Recipe
Ingredients:
1/4 Large Apple, core removed
10 Almond Slivers

Directions:
1. Cut a wedge out of the apple core.
2. Pierce with almond slivers

How do you like them apples?

Q & A: MyPyramid Contribution Calculations

2009-11-11T07:55:00.026-06:00

How are you braking down the MyPyramid contribution per serving. Are you using the MyPramid website? I see with your cornbread that you are using a recipe that you made up.

- Kimberly from Ashtabula, Ohio

MyPyramid offers great tools to help you determine how many servings you are getting from each food group. First, make a personalized MyPyramid plan. It will tell you how many servings you need from each of the food groups. Then you need to figure out what counts as a serving in each group.

General rules for serving sizes for each food group

1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.
1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.
1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.
1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.
1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.
Be sure to check out the pages on Oils, Discretionary Calories, and Physical Activity too from the Inside the Pyramid print pages, especially the 'What counts as an ounce/cup/teaspoon/calorie?" pages. These pages can be conveniently be printed out to help guide you in your choices until you get the hang of it.

When I do the breakdown for my recipes, I consider every ingredient when I tell you what the MyPyramid contribution is. I do this just to make you aware that prepared foods cannot always fit into just one food group. For example, a cake contains ingredients from the grains group, but also potentially from the milk group, the fruit group, the meat and beans group, the oils group, and the discretionary calories group. The contribution to these groups is often small, but it is good to keep in mind so you don't go over your calorie allowance. If you don't have access to the recipe, or just want to do quick calculations, it is totally okay to just estimate.

Another way to estimate your intake from each of the food groups is to use the MyPyramid Planner tool. Simply enter your personal information and then enter the foods you ate or plan to eat. It will tell you how much your food choices contribute to each food group. Give the tool a try and let me know what food groups you did well on today and which ones you need to work on.

Quiz Answer

2009-11-09T08:21:00.001-06:00

The answers are...
1. Oatmeal: Grains (specifically whole grain)
2. Almonds: Meat and Beans AND Oils
3. Ice Cream: Milk AND Discretionary Calories*
4. Beer: Discretionary Calories**
5. Corn: Vegetables (specifically starchy vegetables)***
6. Avocado: Fruits and Oils
7. Peanut Butter: Meat and Beans AND Oils AND Discretionary Calories if it contains added sugar or fats.
8. Eggs: Meat and Beans
9. Black Beans: Meat and Beans OR Vegetables (specifically dry beans and peas)****
10. Bananas: Fruits

* You know that ice cream is full of fat. Sadly this fat does not count as oils. The fat in ice cream, when separated from the water and other components is solid a room temperature - think butter. Oils are fats that are liquid at room temperature and contain essential fatty acids. They are found mainly in plant foods and in fish. Because these oils are necessary for health, there is an allowance for them in the food guide, separate from the discretionary calorie allowance. Fats, such as those found in ice cream, count toward discretionary calories. Fooducate wrote a great post yesterday explaining the ins and outs of oils so I'm not going to bother reinventing the wheel here, but check it out.

**I love that you guys tried to count beer as a grain. It is not. Although beer generally contains barley (a grain) and hops (a vegetable), these ingredients are in small enough quantities that counting them would be plain old furterating - a 12oz bottle of beer probably contains 1/100oz of barley - not worth counting. But that doesn't mean that is isn't totally okay for occasional consumption, assuming you are healthy. You just have to remember that it does count toward discretionary calories.

***Corn and potatoes are both considered starchy vegetables, not grains, even though they often serve similar purposes to grains because of their high starch content.

****Legumes such as black beans can count toward the Meat and Beans group or the Vegetables group - you can decide depending on what else you eat that day. This is because although they are technically vegetables, cooked dry beans and peas are excellent sources of plant protein, and provide other nutrients such as iron and zinc like meats, poultry, and fish. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are found in vegetables.

And the winner is...
Dad, with a total of 10 correct answers - this is assuming I did a good job of correcting, but there is a reason I'm not a teacher.

Quiz Time

2009-11-06T08:06:00.000-06:00

To which food group do each of the following items belong? Check Inside the Pyramid to refresh your memory on the food groups and don't forget Discretionary Calories. Remember, a food may count toward more than one group. For example, whole milk counts towards the Milk group AND Discretionary Calories.

Leave your guess in the comments and I'll post the correct answers on Monday. Good luck!

1. Oatmeal
2. Almonds
3. Ice Cream
4. Beer
5. Corn
6. Avocado
7. Peanut Butter
8. Eggs
9. Black Beans
10. Bananas

Halloween Lunch Box

2009-11-05T10:01:00.000-06:00

Contents:

Vegetarian Chili (2 Cups)

American Cheese (1 1/2 slices)*

Corny Corn Bread (1 Muffin)

*I used Halloween cookie cutters but you could also cut simple shapes using stuff you have around the kitchen. Make a moon by using a small cup to cut a circle and then cutting it again with the same cup. Use a knife to cut stars.

MyPyramid Breakdown:

1 1/2 ounces Grains

1 1/2 cup Vegetables (1/4 cup starchy veggies, 1 1/4 cup other veggies)

1.5 ounces Meat and Beans or 1/2 cup Vegetables (dry beans and peas)

1/6 Ounce Meat and Beans

5/8 Cup Milk

2 tsp Oils
64 Discretionary Calories

Corny Corn Bread

2009-11-04T08:06:00.022-06:00

This is a sweet corn bread recipe that I developed for my food science class. When I did it then, I also included 3/4 Cup of sliced strawberries so it made a great dessert. But you can also use it as a side dish with dinner like I did this week.

Ingredients:

1/4 Cup Trans Fat-Free Margarine

1/2 Cup Sugar

1 Egg

3/4 Cup All-Purpose Flour

1 tsp Baking Powder

1/4 tsp Salt

1/2 Cup Cornmeal

3/4 Cup Buttermilk or 1 Tbsp White Vinegar and 1/2 Cup + 3 Tbsp Skim Milk

Directions:

1. Cream margarine and sugar together. Add eggs and mix well.

2. In a separate bowl, mix the flour, baking powder, salt, and cornmeal.

3. Alternate adding dry mixture and buttermilk to the creamed mixture, mixing lightly.

4. Bake in a greased loaf pan or muffin tin at 375 for about 40 minutes or until a toothpick inserted near the center comes out clean.

Nutrition Information:

Number of servings: 6

Serving size: 1 muffin

MyPyramid contribution per serving:

1 1/2 ounces Grains

1/8 Cup Milk*

1/6 Ounce Meat and Beans

2 tsp Oils
30 Discretionary Calories

* While you don't necessarily always need to break down your food into all of the little components, it's a good idea to keep in mind that bread products don't just contain grains, they also usually contain milk, eggs, sugar, and oils. Because of this, they do contribute, if only a little, to other food groups.

Vegetarian Chili

2009-11-03T08:20:00.002-06:00

My dad didn't do much of the cooking when I was growing up, but one thing we could count on was that he would make chili for us to feast on before going trick-or-treating. Chili on Halloween is still one of the most important traditions for me and this is my oh-so-easy version.

Ingredients:
2 cans (about 15oz each) Diced or Petite Cut Tomatoes
1 can Mushrooms, Stems and Pieces
1 can Kidney beans, drained
1 can Blackeye Peas, drained
2 tsp Chili Powder
2 tsp Crushed Red Pepper Flakes
1 Cup Frozen Corn
1 Cup Green Bell Pepper, diced

When using canned vegetables, check the label for sodium content and make sure there is less than 20% Daily Value of sodium per serving. Compare a few different brands and pick the best one. Some companies are starting to make tomatoes with no salt added - a great choice.

Directions:
1. Dump all caned items into a large pot and add in chili powder and crushed red pepper flakes.
2. Bring to a boil, stirring ocassionally. Cover and reduce to a simmer for 30-60 minutes.
3. Stir in corn and bell pepper and continue to simmer for another 5 minutes.
4. Serve with rice, toast, dinner rolls, cornbread, or whatever you choose. I also love to melt a little bit of cheddar or American cheese on top.

This recipe is really just a guide because you can use whatever you have on hand and it will always turn out great. Make it your own by starting with a base of grilled diced onions and lean ground beef or turkey. Try different types of legumes such as chickpeas, pinto beans, lentils, or navy beans. Toss in red bell peppers, green peas, or diced carrots, whatever you like.

Nutrition Information:
Number of servings: 5
Serving size: 2 cup
MyPyramid contribution per serving:

1 1/2 cup Vegetables (1/4 cup starchy veggies, 1 1/4 cup other veggies)

1.5 ounces Meat and Beans or 1/2 cup Vegetables (dry beans and peas)*

*Legumes such as the blackeye peas and kidney beans in this recipe can count toward the Meat and Beans group or the Vegetables group - you can decide depending on what else you eat that day. This is because although they are technically vegetables, cooked dry beans and peas are excellent sources of plant protein, and provide other nutrients such as iron and zinc like meats, poultry, and fish. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are found in vegetables.

Quiz Answer

2009-11-02T08:37:00.023-06:00

Your guesses were very close, but the correct answer to the ingredient quiz is Dark Chocolate Reese's Peanut Butter Cups. The main difference between these and regular Reese's Peanut Butter Cups is that the in the regular ones, milk shows up before milk fat on the ingredient list, meaning there is more milk by weight.

Do you have leftover Halloween treats? If you decide to keep them, don't put them out on the table - make sure you have to put a little thought into getting them instead of mindlessly snacking. Brian Wansink, Ph.D found that placing your candy dish 6 feet away rather than within reach can save you a weight gain of 12 pounds a year! Check out this video. This also applies if you take them to work to share with your co-workers.

Another cool option is Halloween Candy Buy Back. They buy back Halloween candy for $1 per pound, then send it to the troops overseas! Check out www.halloweencandybuyback.com for more details.

Quiz Time

2009-10-30T08:19:00.005-05:00

An old professor of mine used to give us an ingredient quiz every class and I thought it would be a great way to finish off the week. How does it work? I give you a list of ingredients, and you name the product they belong to. I'll post the correct answer on Monday.

What food product does this ingredient list belong to? Leave your guess in the comments and be as specific as possible. Good luck!

Ingredients:
Semi-sweet chocolate
(Sugar
   Chocolate
   Cocoa butter
   Milk-fat
   Soy Lecithin
   Vanillin - artificial flavor
   PGPR - emulsifier
   Milk)
Peanuts
Sugar
Dextrose
Salt
TBHQ - preservative

Finger Lunch Box

2009-10-29T09:02:00.028-05:00

Don't you just love those days when you open your lunch and discover it is full of fingers!

Contents:
Guac-Your-Mole (1/2 cup)
Red Bell Pepper (1/2 pepper)
Baby Carrots with Almond Slices and Cream Cheese (5 carrots)
Pretzel Fingers (5 fingers)
Mozzarella String Cheese with Green Bell Pepper Pieces (2 strings)

MyPyramid Breakdown:

4 ounces grains (2 ounces whole grains)

1 cup Vegetables (1/2 cup orange veggies, 1/2 cup other veggies)
1/2 cup Fruit

1 1/3 cup Milk

3 tsp Oils

2 Discretionary Calories

Guac-Your-Mole

2009-10-28T08:40:00.029-05:00

This guacamole makes the perfect dip for chips or fresh veggies and it also works as a great sandwich or wrap spread.

Ingredients:
2 Ripe Avocados*
3 tsp Lime Juice
1/2 tsp Salt
1 Clove Garlic, minced or 1/8 tsp garlic powder

*An avocado is ripe when it yields slightly to the touch, but is not mushy.

Directions:
1. Wash the avocados and scoop out the flesh.
2. Put all ingredients in a bowl and mash together.

This recipe is simple, but you can dress it up as much as you want by adding other ingredients such as minced jalapeno, onion, tomatillo, or tomatoes, fresh cilantro, freshly ground black pepper, or cayenne pepper.

Nutrition Information:
Number of servings: 4
Serving size: 1/2 cup
MyPyramid contribution per serving:

1/2 cup Fruit

3 tsp Oil

Fruits

2009-10-27T07:37:00.002-05:00

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

What is your favorite fruit?

Pretzel Fingers

2009-10-26T09:18:00.006-05:00

Finger licking good! This would be a great fat-free snack for a Halloween party.

Ingredients:
1 1/2 cups Warm Water
1 package Active Dry Yeast
1 tsp Sugar
1 tsp Salt
2 cups Whole Wheat Flour
2 cups All-Purpose Flour

1/2 cups warm water
2 tbsp baking soda
1 tbsp coarse salt
1/2 tbsp garlic salt
35 pumpkin seeds

Directions:
1. In a large bowl, stir yeast and sugar into 1 1/2 cups warm water. Let stand for about 5 minutes.
2. Add salt and whole wheat flour and mix well. Add 1 1/2 cups of all-purpose flour and mix to form a soft dough.
3. Knead on a floured surface until smooth and elastic using additional 1/2 cup of all-purpose flour to keep if from sticking.
4. Place dough in large greased bowl, lightly grease the top of the dough, and cover with plastic wrap. Let rise in a warm place until doubled in volume, about 30 minutes.
5. Preheat oven to 400F and grease 4 cookie sheets.
6. Separate dough into 35 pieces and roll each into and 8 inch rope.
7. In a small bowl, mix remaining 1/2 cup of warm water with baking soda. Dip pretzels into baking soda mixture and place on cookie sheet about an inch apart.
8. Sprinkle with coarse salt and garlic salt. Stick a pumpkin seed into one end of each pretzel. Bake until browned, about 14-16 minutes.
9. Eat warm, or try dipping in mustard or guacamole.

You can use different things to make the finger nail such as almond slivers or other seeds. You might also want to experiment with different kinds of seasoning instead of garlic salt or sprinkle with sesame seeds.

Nutrition Information:
Number of servings: 7
Serving size: 5 fingers
MyPyramid contribution per serving:

4 ounces Grains (2 oz whole grains)

2 Discretionary Calories

What's your favorite spooky Halloween Treat?

Flower Garden Lunch Box

2009-10-23T08:00:00.002-05:00

This is a great lunch to warm the soul during cold, rainy weather.

Contents:

Indian Style Okra (1 cup)

Spicy Butter Chicken (4 oz chicken and 1/2 cup sauce)
Long Grain Brown Rice (1 cup)
Grape Tomatoes (3 pieces)
Corn (6 pieces)
Asparagus (3 pieces)
Yellow Squash (3 slices)

MyPyramid Breakdown:

2 ounces Grains (2 ounces whole grains)

1 1/2 cup Vegetables (3/4 cup green veggies, 3/4 cup other veggies)

1/4 cup Milk

4 ounces Meat and Beans

1 1/2 tsp Oils

8 Discretionary Calories

Spicy Butter Chicken

2009-10-20T08:01:00.002-05:00

Butter chicken is a popular Indian dish in North America. This is a simplified but spicy version and it is great if there are no Indian restaurants near you.

Ingredients:

2 lb Chicken, cubed
3 tbsp Lemon Juice
1 cup Yogurt
2 tbsp Trans fat-free Margarine, melted
2 tbsp Vegetable Oil*
2 tbsp chili powder

1 1/2 tbsp garlic powder
2 1/4 tbsp ginger powder

1 1/2 tbsp garam masala**

2 cup Tomato Puree or 1 small can tomato paste + enough water to make 2 cups

1 cup Water

1 tbsp Honey

1/2 cup Milk

*Feel free to use whatever type you've got on hand - I like canola because it has less saturated fat and more omega-3s than any other common vegetable oil. Can you say heart healthy?

**Garam masala can be tough to find but it is so worth it! Try in the spice section at your local grocery store first, but you may have to find a shop that focuses more on gourmet or ethnic foods.

Directions:

1. Mix first set of ingredients to marinate chicken for 3 to 4 hours.

2. Simmer chicken and marinade in a large skillet until almost cooked through.

3. Add tomato puree, water, and honey, and bring to a boil.

4. Reduce to a simmer and stir in milk.

This recipe makes a lot of sauce which I love because it is perfect for eating with extra rice or for dipping naan bread, but you could probably cut all of the ingredients other than the chicken in half and still have a wonderful dish.

Nutrition Information:

Number of servings: 8

Serving size: 4 oz chicken and ½ cup of sauce.

MyPyramid contribution per serving: 1/4 cup vegetables (other), 1/4 cup milk, 4 ounces meat and beans, 1 1/2 tsp oils, 8 discretionary calories

Indian Style Okra

2009-10-19T08:02:00.003-05:00

I love Indian food so I've been trying for years to find simple ways to make my own with easy to find ingredients. Here is an easy version of my favorite dish.

Ingredients:
3 tbsp Trans Fat-Free Margarine*
1 Medium Onion, chopped
4 cups Okra, sliced, or green beans (fresh is best, but frozen works too)
1/2 tsp Ground Cumin
1/2 tsp Ground Ginger
1/2 tsp Ground Coriander
1/4 tsp Ground Black Pepper

*When shopping for margarine, make sure you read the ingredient list. If the word 'hydrogenated' is in the list, it is not trans fat-free. If you can't find a brand that is trans fat-free, butter is usually a better choice.

Directions:
1. Melt margarine in a large skillet over medium heat.
2. Add the onion, and cook until tender.
3. Stir in the okra, and season with spices.
4. Cook and stir for a few minutes, then reduce the heat to a simmer and cover the pan.
5. Cook for 20 minutes, stirring occasionally until okra is tender.

If you make this recipe often like I do, making a spice mix is a real time saver.

Nutrition Information:
Number of servings: 4
Serving size: 1 cup
MyPyramid contribution per serving: 1 cup vegetables (3/4 cup green veggies, 1/4 cup other veggies), 2 tsp oil

Do you have a favorite Indian dish?