Love Food Hate Waste
• Name of a government sponsored awareness program in the United Kingdom to reduce food waste
Americans waste an astounding amount of food
• Much of the waste is preharvest, or during processing and handling, and from restaurant and cafeteria waste. However a large of amount of food is wasted in our own home kitchens.
• According to a government study, it is estimated 27 % of the food available for consumption is wasted, working out to about a pound of food every day for every American
• This is like bringing home 4 shopping bags of food and throwing away one of the bags immediately.
During these tough economic times, when the food budget is biting us back, decreasing household food wastage is one strategy to make your food dollar stretch farther.
• Food losses happen because of over-preparation, plate discard, cooking losses, and spoilage from foods forgotten in the refrigerator.
• These may sound familiar: Examples are entire heads of lettuce that have gone bad, half-eaten boxes of crackers and sprouted potatoes and onions and end up in the landfill
• Happily here are some easy and practical ways to save money by wasting less food and help the environment as well
Portioning: By planning ahead, you can avoid cooking too much and having a lot of leftovers.
• Too often we have good intentions but usually leftovers end up being thrown out
• Use handy measuring equipment to accurately make the amount of food you need.
• For example, ¼ cup of raw rice makes one adult serving
• Use a Spaghetti Measurer to determine how much pasta to cook. Large amounts of noodles end up in the trash
Planning: Reserve some time to plan meals.
• Many people buy a stock items of groceries, with no thought of what dishes will be made that week. Too often ingredients are not used, and go to waste. Plan 1-2 weeks of menus.
• Shop your cupboards, refrigerator and freezer first before going to the store. Avoids purchasing foods you already have, but forgotten. And those jars of gift jelly, boxes of gourmet wild rice and cans of vegetables used to can be turned into tasty meals.
• Make a list and shop your list. Impulse buying can add a lot to the grocery bill.
.
Leftovers are actually makeovers.
• If you are not going to eat leftovers within 2-3 days, seal in freezer wrap, date and freeze at 0 degrees. Will make a great for a meal for one.
• Periodically hunt through the fridge and pull out all those scraps of leftover cheese, vegetables and meat. Turn into quiche, quesadillas or omelets
• Check your produce compartments and don’t forget about fresh fruits and vegetable, but use up.
o Any spare fresh tomatoes could be added to some canned ones to make a great topping for pizza.
o Rice would turn leftover chicken and wrinkly peppers into a delicious salad
o Bits and dabs of leftover vegetables, added to canned soup with milk produces a nourishing, quick and nutrient-rich soup. Benefit of dish provides a lot of nutrients for a small amount of calories, and the calcium and other nutrients in milk.
o For a free lunch, take leftover salad, meat and cheese and make a wrap.
Take time to look at use by and expiration dates
• Buy dates with longest shelf life. Then if changing mind about using it, there is still time to eat it before it goes bad.
• Periodically check the use by and expiration dates of the food in your refrigerator. If you know you are not going to use it by the date, then freeze it, using appropriate airtight containers and bags and mark with masking tape/pen. Use within 2 months.
• Buying in bulk saves money on a per item basis, but not if you don’t use it up before it spoils.
A shocking amount of food we buy in the US ends up being thrown away.
• It’s not just banana skins and tea bags.
• Most of that food could be eaten.
• Spend a little time planning ahead, and save money and calories, plus get a healthier diet.
Resources
http://www.3aday.org
http://www.lovefoodhatewaste.com
Sunday, April 26, 2009
Nutrient Rich on a Budget
As seen on KMGH-TV 7
Food Group by Group: Nutrient Rich on a budget
With money tight, finding the best deals on groceries may become more important to people than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
• Healthier foods may be more expensive, but remember that anything high in fat and low in nutrients isn't cheap either…and you may pay for it in long term health problems
• It is still possible to eat healthy rich on a limited budget.
• Provide tips today, food group by food group to get a nutrient-rich diet.
• Nutrient-rich definition: Foods that deliver a significant amount of nutrients such as vitamins. Minerals and anti-oxidants, for the amount of calories it contains.
Produce section: more nutrients per bite.
• Colorful, delicious
Recommendations
• Use frozen, canned and dried produce
• Think the three “c’s” carrots, collards and cabbage for crunch, color and cost
• Shop at ethnic food markets
• Buy in season-famer’s markets open soon
Visual: Cabbage Salad with California Raisins, frozen broccoli, canned corn, bag raisins, green onions, carrots, cabbage, collards
The cabbage salad takes advantage of a cheap winter vegetable. Apples and raisins add fiber and anti-oxidants that can help decrease risk of certain chronic diseases.
Protein foods
• Foods that deliver nutrition-rich for the calories and the cost
• Inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
• High-quality proteins, containing all the essential amino acids in the amounts needed by the body, are generally found in animal sources within the diet.
• Try using a smaller, thinner portions of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables
Recommendations
• Beans, either dry or canned. Beans are full of nutritional benefits, such as fiber and protein, and they're inexpensive.
• Eggs: Traditional for breakfast, can be eaten B-L-D. A new research review, published in the January/February, 2009 issue of Nutrition Today , (1) concludes that the high-quality protein in eggs makes valuable contributions to overall health by promoting muscle strength and by providing a source of sustained energy.
• Confirmed meat eater: Ground beef consumption is up because more people are eating at home and those prices haven't dropped.
• Because of the downturn in business travel and business eating out, steak prices have dropped dramatically. And If you watch the mark down rack in the meat department on Tuesday's, that is typically the best day to find steaks marked down because the meat managers heavy up for the weekend. What doesn't get sold is sold on sale on Tuesday.
Visual: Grilled Vietnamese Beef Salad with California Golden Raisin Relish
Grains
• The word "fiber" can often sound less than appetizing, lending itself to images of tree bark
• Adult women should aim to eat more than 20 grams of fiber a day and that men should strive for more than 30 grams per day. Yet, most Americans consume about half the amount of fiber
• Recommendations:
• The first meal of the day is the most important, not only because it gives you energy to start the day, but also because it is one of the best opportunities to load up on fiber. There are a host of high-fiber cereals from which to choose—then add a banana or another favorite fruit to the bowl along with some fat-free milk for a quick and easy fiber fix.
Recommendations
• Look for cereals that say “whole grain.” Up the fiber content by adding California raisins, sliced bananas and chopped walnuts. Only ¼ cup of raisins count as a fruit serving, contributing to your recommended four servings of fruit per day.
Visual: Bowl of oatmeal with bananas, raisins and walnuts
Dairy
• The dairy group is one that we need to be careful not to shortchange, especially for our children who need at least 3 servings a day
• Milk provides 3 of the 5 nutrients that the Dietary Guidelines say are lacking in most children’s diets-calcium, magnesium and potassium
• Use powdered milk: $2.00 a gal so less than half the price of fresh.
Recommendations:
• Purchase milk in bulk gallon containers
• Look at the use by date to get the freshest milk and store in the coldest part of the refrigerator
• You won’t fool anyone that reconstituted powdered milk is the same as fresh as a beverage, but there are some tricks.
o To get good tasting powdered milk make sure you start with fresh dry milk.
o Mix it ½ & ½ with fresh milk for body and flavor, chill at least 4 hours or overnight
o Serve with homemade cookies.
Visual: Box of powdered milk, glass of milk, Raisin, Bran and Oatmeal Cookies
It takes an investment of your time and planning, however in these tough economic times, you can still feed your family with nutrient–rich foods while on a budget.
Resources:
http://www.nutrientrichfoods.org
http://www.loveyourraisins.com/raisins
Cabbage Salad with California Raisins
A creamy coleslaw with apples and raisins.
INGREDIENTS
Dressing
1/2 cup sour cream
1 tablespoon red wine vinegar
1 tablespoon sugar
1/2 teaspoon salt
1/2 teaspoon white pepper
Salad
1 package (16 ounces) prepared coleslaw mix
1/2 cup chopped apple
1/2 cup California raisins
1 tablespoon cumin seeds
PROCEDURE
In a salad bowl, stir together the cream, vinegar, sugar, salt and white pepper. Add coleslaw mix, apple and raisins; mix together. Sprinkle with cumin seeds. Let stand at least 30 minutes before serving to allow the flavors to blend.
Grilled Vietnamese Beef Salad with California Golden Raisin Relish
Golden raisins, peanuts, sesame and cilantro for an unforgettable relish to serve with grilled beef and rice noodles.
Marinade
1/4 cup sesame oil
1 cup soy sauce
1 cup hoisin sauce
2 tablespoons chopped garlic
2 tablespoons chopped shallots
2 tablespoons chopped gingerroot
1/2 cup brown sugar
6 beef shoulder tenders (about 5 ounces each)
California Golden Raisin Relish
6 tablespoons unsalted peanuts
6 tablespoons California golden raisins
1/2 tablespoon fish sauce
1/2 tablespoon honey
1/4 tablespoon sesame oil
1 tablespoon chopped cilantro leaves
Vinaigrette
2 cups reserved marinade
2 tablespoons hoisin sauce
1 tablespoon prepared mustard
1/2 teaspoon sriacha hot pepper sauce
2 tablespoons rice wine vinegar
Salad
6 quarts water
12 ounces rice noodles
6 cups (12 ounces) mesclun
1 cup shredded Napa cabbage
1 cup carrots, cut into matchstick-size pieces (julienne)
1-1/2 cups diced cucumber
PROCEDURE
Marinade
Combine ingredients in large mixing bowl; mix well. Reserve 2 cups for vinaigrette. Stir beef into remainder and divide into 2 large resealable plastic bags. Allow to stand in refrigerator overnight.
Relish
Combine ingredients in bowl and stir well. Set aside.
Vinaigrette
Strain 2 cups reserved marinade into small saucepan and bring to boil over medium heat; reduce to 1 1/2 cups. Cool. Combine hoisin, mustard, hot pepper sauce and rice vinegar in blender. With blender running on high, add reduced marinade in a slow steady stream until emulsified. Set aside.
Salad
Bring salted water to rapid boil. Cook noodles according to package directions. Rinse in cold water; drain well. Set aside. Toss mesclun, cabbage, carrots and cucumber together in a large bowl; chill.
To Serve
Grill beef on very hot grill for 3 to 4 minutes per side until completely marked and done (145°F for medium rare). Let rest for 5 minutes. Slice very thin and set aside.
Divide noodles and mound in centers of 6 individual plates. Top each with a portion of greens and arrange sliced beef along side. Add 2 tablespoons relish and drizzle all with vinaigrette.
Note: Sriacha pepper sauce can be found in most Asian markets.
Raisin, Bran and Oatmeal Cookies
INGREDIENTS
1/2 cup oat bran
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/4 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1 teaspoon baking soda
1 cup lightly packed brown sugar
1/2 teaspoon salt
3 cups rolled oats
1-1/4 cups California raisins
1/4 cup canola oil
2 tablespoons nonfat yogurt
1 teaspoon butter flavor (optional)
1/2 cup nonfat milk
3 egg whites
2 teaspoons vanilla
PROCEDURE
Preheat oven to 375°F. Cover baking sheet with parchment, waxed paper or aluminum foil sprayed with nonstick spray. Set aside.
In mixing bowl, combine oat bran, flours, allspice, cinnamon, soda, sugar and salt. Stir in oats and raisins. In another bowl, combine oil, yogurt, butter flavor, milk, egg whites and vanilla. Mix wet ingredients into dry, and stir until well combined. Drop dough by tablespoonfuls onto prepared baking sheet. Bake at 375°F for 15 minutes or until golden. Transfer to a wire rack and cool.
48 cookies
Food Group by Group: Nutrient Rich on a budget
With money tight, finding the best deals on groceries may become more important to people than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
• Healthier foods may be more expensive, but remember that anything high in fat and low in nutrients isn't cheap either…and you may pay for it in long term health problems
• It is still possible to eat healthy rich on a limited budget.
• Provide tips today, food group by food group to get a nutrient-rich diet.
• Nutrient-rich definition: Foods that deliver a significant amount of nutrients such as vitamins. Minerals and anti-oxidants, for the amount of calories it contains.
Produce section: more nutrients per bite.
• Colorful, delicious
Recommendations
• Use frozen, canned and dried produce
• Think the three “c’s” carrots, collards and cabbage for crunch, color and cost
• Shop at ethnic food markets
• Buy in season-famer’s markets open soon
Visual: Cabbage Salad with California Raisins, frozen broccoli, canned corn, bag raisins, green onions, carrots, cabbage, collards
The cabbage salad takes advantage of a cheap winter vegetable. Apples and raisins add fiber and anti-oxidants that can help decrease risk of certain chronic diseases.
Protein foods
• Foods that deliver nutrition-rich for the calories and the cost
• Inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
• High-quality proteins, containing all the essential amino acids in the amounts needed by the body, are generally found in animal sources within the diet.
• Try using a smaller, thinner portions of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables
Recommendations
• Beans, either dry or canned. Beans are full of nutritional benefits, such as fiber and protein, and they're inexpensive.
• Eggs: Traditional for breakfast, can be eaten B-L-D. A new research review, published in the January/February, 2009 issue of Nutrition Today , (1) concludes that the high-quality protein in eggs makes valuable contributions to overall health by promoting muscle strength and by providing a source of sustained energy.
• Confirmed meat eater: Ground beef consumption is up because more people are eating at home and those prices haven't dropped.
• Because of the downturn in business travel and business eating out, steak prices have dropped dramatically. And If you watch the mark down rack in the meat department on Tuesday's, that is typically the best day to find steaks marked down because the meat managers heavy up for the weekend. What doesn't get sold is sold on sale on Tuesday.
Visual: Grilled Vietnamese Beef Salad with California Golden Raisin Relish
Grains
• The word "fiber" can often sound less than appetizing, lending itself to images of tree bark
• Adult women should aim to eat more than 20 grams of fiber a day and that men should strive for more than 30 grams per day. Yet, most Americans consume about half the amount of fiber
• Recommendations:
• The first meal of the day is the most important, not only because it gives you energy to start the day, but also because it is one of the best opportunities to load up on fiber. There are a host of high-fiber cereals from which to choose—then add a banana or another favorite fruit to the bowl along with some fat-free milk for a quick and easy fiber fix.
Recommendations
• Look for cereals that say “whole grain.” Up the fiber content by adding California raisins, sliced bananas and chopped walnuts. Only ¼ cup of raisins count as a fruit serving, contributing to your recommended four servings of fruit per day.
Visual: Bowl of oatmeal with bananas, raisins and walnuts
Dairy
• The dairy group is one that we need to be careful not to shortchange, especially for our children who need at least 3 servings a day
• Milk provides 3 of the 5 nutrients that the Dietary Guidelines say are lacking in most children’s diets-calcium, magnesium and potassium
• Use powdered milk: $2.00 a gal so less than half the price of fresh.
Recommendations:
• Purchase milk in bulk gallon containers
• Look at the use by date to get the freshest milk and store in the coldest part of the refrigerator
• You won’t fool anyone that reconstituted powdered milk is the same as fresh as a beverage, but there are some tricks.
o To get good tasting powdered milk make sure you start with fresh dry milk.
o Mix it ½ & ½ with fresh milk for body and flavor, chill at least 4 hours or overnight
o Serve with homemade cookies.
Visual: Box of powdered milk, glass of milk, Raisin, Bran and Oatmeal Cookies
It takes an investment of your time and planning, however in these tough economic times, you can still feed your family with nutrient–rich foods while on a budget.
Resources:
http://www.nutrientrichfoods.org
http://www.loveyourraisins.com/raisins
Cabbage Salad with California Raisins
A creamy coleslaw with apples and raisins.
INGREDIENTS
Dressing
1/2 cup sour cream
1 tablespoon red wine vinegar
1 tablespoon sugar
1/2 teaspoon salt
1/2 teaspoon white pepper
Salad
1 package (16 ounces) prepared coleslaw mix
1/2 cup chopped apple
1/2 cup California raisins
1 tablespoon cumin seeds
PROCEDURE
In a salad bowl, stir together the cream, vinegar, sugar, salt and white pepper. Add coleslaw mix, apple and raisins; mix together. Sprinkle with cumin seeds. Let stand at least 30 minutes before serving to allow the flavors to blend.
Grilled Vietnamese Beef Salad with California Golden Raisin Relish
Golden raisins, peanuts, sesame and cilantro for an unforgettable relish to serve with grilled beef and rice noodles.
Marinade
1/4 cup sesame oil
1 cup soy sauce
1 cup hoisin sauce
2 tablespoons chopped garlic
2 tablespoons chopped shallots
2 tablespoons chopped gingerroot
1/2 cup brown sugar
6 beef shoulder tenders (about 5 ounces each)
California Golden Raisin Relish
6 tablespoons unsalted peanuts
6 tablespoons California golden raisins
1/2 tablespoon fish sauce
1/2 tablespoon honey
1/4 tablespoon sesame oil
1 tablespoon chopped cilantro leaves
Vinaigrette
2 cups reserved marinade
2 tablespoons hoisin sauce
1 tablespoon prepared mustard
1/2 teaspoon sriacha hot pepper sauce
2 tablespoons rice wine vinegar
Salad
6 quarts water
12 ounces rice noodles
6 cups (12 ounces) mesclun
1 cup shredded Napa cabbage
1 cup carrots, cut into matchstick-size pieces (julienne)
1-1/2 cups diced cucumber
PROCEDURE
Marinade
Combine ingredients in large mixing bowl; mix well. Reserve 2 cups for vinaigrette. Stir beef into remainder and divide into 2 large resealable plastic bags. Allow to stand in refrigerator overnight.
Relish
Combine ingredients in bowl and stir well. Set aside.
Vinaigrette
Strain 2 cups reserved marinade into small saucepan and bring to boil over medium heat; reduce to 1 1/2 cups. Cool. Combine hoisin, mustard, hot pepper sauce and rice vinegar in blender. With blender running on high, add reduced marinade in a slow steady stream until emulsified. Set aside.
Salad
Bring salted water to rapid boil. Cook noodles according to package directions. Rinse in cold water; drain well. Set aside. Toss mesclun, cabbage, carrots and cucumber together in a large bowl; chill.
To Serve
Grill beef on very hot grill for 3 to 4 minutes per side until completely marked and done (145°F for medium rare). Let rest for 5 minutes. Slice very thin and set aside.
Divide noodles and mound in centers of 6 individual plates. Top each with a portion of greens and arrange sliced beef along side. Add 2 tablespoons relish and drizzle all with vinaigrette.
Note: Sriacha pepper sauce can be found in most Asian markets.
Raisin, Bran and Oatmeal Cookies
INGREDIENTS
1/2 cup oat bran
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/4 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1 teaspoon baking soda
1 cup lightly packed brown sugar
1/2 teaspoon salt
3 cups rolled oats
1-1/4 cups California raisins
1/4 cup canola oil
2 tablespoons nonfat yogurt
1 teaspoon butter flavor (optional)
1/2 cup nonfat milk
3 egg whites
2 teaspoons vanilla
PROCEDURE
Preheat oven to 375°F. Cover baking sheet with parchment, waxed paper or aluminum foil sprayed with nonstick spray. Set aside.
In mixing bowl, combine oat bran, flours, allspice, cinnamon, soda, sugar and salt. Stir in oats and raisins. In another bowl, combine oil, yogurt, butter flavor, milk, egg whites and vanilla. Mix wet ingredients into dry, and stir until well combined. Drop dough by tablespoonfuls onto prepared baking sheet. Bake at 375°F for 15 minutes or until golden. Transfer to a wire rack and cool.
48 cookies
Food Budgeting Tips
As seen on KMGH-TV 7
Nutrition recession: too many calories, too few nutrients
• Prices are way down on the stock market and way up at the grocery store.
• Just thinking about it could make you lose your appetite
Imagine high food prices could put the nation on a diet as people, strapped for cash, tighten their belts and eat less.
• Soaring food prices will have the opposite effect -- fatten up the nation.
• As price of one food goes up, people buy less of it, but buy other, cheaper food in its place, and cheaper foods tend to have more calories than those with a higher price tag
• Price of oranges goes up, don't buy as many oranges but may decide to buy cookies
• With money tight, finding the best deals on groceries may become more important to people than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
It's no accident that high-calorie foods (chips, dips, cookies, candy) are generally cheaper than low-calorie foods (broccoli, asparagus, peaches, blueberries).
• Processed foods are cheaper to produce, ship and store
• Low-calorie foods are fresh -- fruits and vegetables, meat and fish -- that come pretty much as is from the orchard, farm, ranch or ocean. And they stay fresh for only a very short time
• Easily bruised and susceptible to rotting
• Quite simply fats and sweets cost less, whereas healthier diets cost more
Tips that won’t break the bank
• Shop the perimeter of the grocery store: outer aisles
• Balance nutrition budgets
• Americans generate roughly 30 million tons of food waste, about a quarter of the food we consume and prepare gets tossed into the garbage
• Supermarkets, restaurants and convenience stores alone throw out 27 million tons between them every year (representing $30 billion of wasted food).
• If 5% was recovered, it could provide the equivalent of a day's food for four million hungry people;
Produce-nutrient rich: way to give you more nutrients per bite
• Colorful, delicious
• Buy in season
• Use frozen, canned and dried produce
• Think the three “c’s” carrots, collards and cabbage
• Crunch, color and cost
Save on protein foods
• Fish and poultry are often flash-frozen to minimize freezer damage and retain freshness. With frozen foods, you can use only the amount you need, reseal the package, and return it to the freezer. If it's properly stored, there's no waste
• When you do buy meat, choose smaller portions of lean cuts.
• Inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
• Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner.
• You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables
Beverages
• Shocking statistic, 84% of teens spend money and drink on a daily basis, sports drinks
• Milk with nine essential nutrients, is the best bargain at $0.25 per glass
Overwhelmed, overweight and undernourished
Nutrition recession: too many calories, too few nutrients
• Prices are way down on the stock market and way up at the grocery store.
• Just thinking about it could make you lose your appetite
Imagine high food prices could put the nation on a diet as people, strapped for cash, tighten their belts and eat less.
• Soaring food prices will have the opposite effect -- fatten up the nation.
• As price of one food goes up, people buy less of it, but buy other, cheaper food in its place, and cheaper foods tend to have more calories than those with a higher price tag
• Price of oranges goes up, don't buy as many oranges but may decide to buy cookies
• With money tight, finding the best deals on groceries may become more important to people than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
It's no accident that high-calorie foods (chips, dips, cookies, candy) are generally cheaper than low-calorie foods (broccoli, asparagus, peaches, blueberries).
• Processed foods are cheaper to produce, ship and store
• Low-calorie foods are fresh -- fruits and vegetables, meat and fish -- that come pretty much as is from the orchard, farm, ranch or ocean. And they stay fresh for only a very short time
• Easily bruised and susceptible to rotting
• Quite simply fats and sweets cost less, whereas healthier diets cost more
Tips that won’t break the bank
• Shop the perimeter of the grocery store: outer aisles
• Balance nutrition budgets
• Americans generate roughly 30 million tons of food waste, about a quarter of the food we consume and prepare gets tossed into the garbage
• Supermarkets, restaurants and convenience stores alone throw out 27 million tons between them every year (representing $30 billion of wasted food).
• If 5% was recovered, it could provide the equivalent of a day's food for four million hungry people;
Produce-nutrient rich: way to give you more nutrients per bite
• Colorful, delicious
• Buy in season
• Use frozen, canned and dried produce
• Think the three “c’s” carrots, collards and cabbage
• Crunch, color and cost
Save on protein foods
• Fish and poultry are often flash-frozen to minimize freezer damage and retain freshness. With frozen foods, you can use only the amount you need, reseal the package, and return it to the freezer. If it's properly stored, there's no waste
• When you do buy meat, choose smaller portions of lean cuts.
• Inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
• Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner.
• You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables
Beverages
• Shocking statistic, 84% of teens spend money and drink on a daily basis, sports drinks
• Milk with nine essential nutrients, is the best bargain at $0.25 per glass
Overwhelmed, overweight and undernourished
Nutrition Recession-Food on a Budget
As seen on KUSA-TV 9
Nutrition recession: what to do with the food budget as the economy flags, sags and drags.
• Prices are way down on the stock market and way up at the grocery store.
• Just thinking about it could make you lose your appetite
• Provide tips that won’t break the bank and will balance your nutrition budget
Imagine high food prices could put the nation on a diet as people, strapped for cash, tighten their belts and eat and weigh less.
• Soaring food prices have the opposite effect -- fatten up the nation.
• As price of one food goes up, people buy less of it, but buy other, cheaper food in its place, and cheaper foods tend to have more calories than those with a higher price tag
• Finding the best deals on groceries may become more important than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
• Quite simply fats and sweets cost less, whereas healthier diets cost more
Shop the perimeter of the grocery store for the bulk of your groceries
• This is where most of the basic, fresh and less processed foods are.
• Most produce, dairy products, meats, and grain products are usually located on these outer aisles. Often these foods are the most nutrient-rich-that is, they provide a substantial amount of nutrients for their calories.
• Then after you shop the outer aisles, dip into the inner aisles for staples that you know you need.
Produce: Nutrient rich and economical ways to give you more nutrients per bite
• To save money buy colorful, delicious fresh produce in season
o In the winter, think the three “c’s” carrots, collards and cabbage which provide you crunch, color and cost savings
• Use dried fruit like raisins
o A full fruit serving is only ¼ a cup, and provides plenty of fiber, vitamins and anti-oxidants for your health
o At 25 to 30 cents per serving, you economically meet one of your recommended fruit servings, compared to 75 cents to a dollar a serving for fresh fruit in the winter.
• Frozen and canned fruit and vegetables are also a nutrient-rich option.
o Processed just after they are harvested, they maintain nutrient content
o You only take out what you need, storing the rest and decreasing expensive food wastage.
Beverages
• Shocking statistic, 84% of teens spend money and drink on a daily basis, sports drinks
• Milk with nine essential nutrients, is the best bargain at $0.25 per glass
• Compare with sport and energy drinks at one to two dollars per bottle-and usually the bottle is two servings, butt realistically the kids drink it in one sitting
Save on protein foods
• With flash frozen foods such as fish and meat, use only the amount you need, reseal the package, and return it to the freezer. Properly stored, there's no waste
• When you do buy meat, choose smaller portions of lean cuts.
• Use more inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
o Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner.
o You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables.
o Purchase in the bulk bins
In this economic recession we also face a nutrition recession: People are overwhelmed, overweight and undernourished
• We too often buy high-calorie foods (chips, dips, cookies, candy) which are generally cheaper than low-calorie foods as processed foods are cheaper to produce, ship and store
• Follow some basic general principles such as: shopping the perimeter of the store, incorporating dried, frozen and canned produce, choosing more nutrient –rich beverages like milk, and less pop and energy drinks, and looking at alternative protein.
• It takes an investment of your time and planning, however in these tough economic times, you can still feed your family with nutrient –rich foods while on a budget
Nutrition recession: what to do with the food budget as the economy flags, sags and drags.
• Prices are way down on the stock market and way up at the grocery store.
• Just thinking about it could make you lose your appetite
• Provide tips that won’t break the bank and will balance your nutrition budget
Imagine high food prices could put the nation on a diet as people, strapped for cash, tighten their belts and eat and weigh less.
• Soaring food prices have the opposite effect -- fatten up the nation.
• As price of one food goes up, people buy less of it, but buy other, cheaper food in its place, and cheaper foods tend to have more calories than those with a higher price tag
• Finding the best deals on groceries may become more important than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
• Quite simply fats and sweets cost less, whereas healthier diets cost more
Shop the perimeter of the grocery store for the bulk of your groceries
• This is where most of the basic, fresh and less processed foods are.
• Most produce, dairy products, meats, and grain products are usually located on these outer aisles. Often these foods are the most nutrient-rich-that is, they provide a substantial amount of nutrients for their calories.
• Then after you shop the outer aisles, dip into the inner aisles for staples that you know you need.
Produce: Nutrient rich and economical ways to give you more nutrients per bite
• To save money buy colorful, delicious fresh produce in season
o In the winter, think the three “c’s” carrots, collards and cabbage which provide you crunch, color and cost savings
• Use dried fruit like raisins
o A full fruit serving is only ¼ a cup, and provides plenty of fiber, vitamins and anti-oxidants for your health
o At 25 to 30 cents per serving, you economically meet one of your recommended fruit servings, compared to 75 cents to a dollar a serving for fresh fruit in the winter.
• Frozen and canned fruit and vegetables are also a nutrient-rich option.
o Processed just after they are harvested, they maintain nutrient content
o You only take out what you need, storing the rest and decreasing expensive food wastage.
Beverages
• Shocking statistic, 84% of teens spend money and drink on a daily basis, sports drinks
• Milk with nine essential nutrients, is the best bargain at $0.25 per glass
• Compare with sport and energy drinks at one to two dollars per bottle-and usually the bottle is two servings, butt realistically the kids drink it in one sitting
Save on protein foods
• With flash frozen foods such as fish and meat, use only the amount you need, reseal the package, and return it to the freezer. Properly stored, there's no waste
• When you do buy meat, choose smaller portions of lean cuts.
• Use more inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
o Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner.
o You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables.
o Purchase in the bulk bins
In this economic recession we also face a nutrition recession: People are overwhelmed, overweight and undernourished
• We too often buy high-calorie foods (chips, dips, cookies, candy) which are generally cheaper than low-calorie foods as processed foods are cheaper to produce, ship and store
• Follow some basic general principles such as: shopping the perimeter of the store, incorporating dried, frozen and canned produce, choosing more nutrient –rich beverages like milk, and less pop and energy drinks, and looking at alternative protein.
• It takes an investment of your time and planning, however in these tough economic times, you can still feed your family with nutrient –rich foods while on a budget
Chinese New Year 2009
As seen on KMGH-TV 7
Year of the Ox: Lunar Year 4707
Chinese New Year Offers Symbols of Health, Wealth and Wisdom for 2009
The Chinese New Year of the Ox begins on January 26, 2009 and is celebrated for the next 15 days. More food is prepared and consumed during this holiday than any other time of the year, and much of the food has symbolic connotations.
Mary Lee Chin, a registered dietitian and first generation Chinese-American is encouraging everyone to hedge their bets this Chinese New Year and indulge in the foods that symbolize health, wealth and wisdom.
Mary Lee brings you New Years greeting from the Colorado Dragon Boat Festival. In our ninth year, it will be held at Sloan’s Lake Park this year on July 25 and 26
• Boat team registration for both adult and youth teams are now open.
• The diverse cultures of Hawaii will be featured at this year's 2009 festival to commemorate the 50th year of its statehood with special activities including a Hawaiian Lei Ceremony, Polynesian dancing, luau ceremonies and much more!
• The CDBF will also be featuring the second annual commemorative poster design contest with cash awards for the top three finalists.
• For more festival information and New Year recipes, go to www.cdbf.org
FOOD and Health & Wealth: Foods have special significance and it is advised to eat dishes with auspicious sounding names in Chinese.
The Box of Harmony
The box of candies traditionally offered at New Years is round or octagonal, the form resembling togetherness, and contains dazzling rows of fruit and candies to begin the New Year sweetly.
• Candies are given to friends and relatives during their visits.
• Each candied fruit is symbolic—though highly sugared, so eat in moderation!
• Let’s go over some of the symbolism: I have selected fruits that symbolize wealth and prosperity
o Pineapple of wealth
o Kumquat - gold, hence fortune, wealth
o Lotus seeds, crystallized - a full wallet, many (male) offspring
o Candied melon symbolizing good health and growth., having a large number of children
o Coconut: promoting togetherness and friendship
o Water chestnut) - unity
The Box of Health and Harmony: Can’t get away from being a registered dietitian and making healthy recommendations.
• Modernized and updated fruit offerings to also reflect healthy choices.
• These are representative of a food group to encourage: Fruit Food group
• Nutrient-rich. That is, they provide much more nutritional value in terms of vitamins, minerals and other healthful components, for the low amount of calories they contain.
o Tangerines are very popular as, among other things, they symbolize abundant happiness.
• Excellent source of fiber and vitamin C
o Walnuts- happiness of the entire family
• Source of omega-3-fatty acid for heart health
o Grapes and raisins - wealth, abundance, fertility, many descendants, family harmony
• Use dried fruit in winter at 25-30 cents per serving to help meet your recommended 4 servings of fruit/day economically
o Golden raisins
• With anti-oxidants beta-carotene and lycopene
o Mangos
• Golden- wealth
o Apple - wisdom, peace
• Excellent source of soluble fiber and a kid favorite
o Peach, pair of - wealth, abundance, long healthy life, great fortune for many generations
• Research on phytochemicals to reduce risk of cancer
New Year's Eve and New Year's Day are celebrated as a family affair, a time of reunion and thanksgiving.
• Events that take place during this time sets the tone for the rest of the year.
• Take this opportunity to celebrate health, and happiness with your family, and focus on getting your four servings of fruit/day—even in the winter
• For more information, go to www.cdfb.org
Year of the Ox: Lunar Year 4707
Chinese New Year Offers Symbols of Health, Wealth and Wisdom for 2009
The Chinese New Year of the Ox begins on January 26, 2009 and is celebrated for the next 15 days. More food is prepared and consumed during this holiday than any other time of the year, and much of the food has symbolic connotations.
Mary Lee Chin, a registered dietitian and first generation Chinese-American is encouraging everyone to hedge their bets this Chinese New Year and indulge in the foods that symbolize health, wealth and wisdom.
Mary Lee brings you New Years greeting from the Colorado Dragon Boat Festival. In our ninth year, it will be held at Sloan’s Lake Park this year on July 25 and 26
• Boat team registration for both adult and youth teams are now open.
• The diverse cultures of Hawaii will be featured at this year's 2009 festival to commemorate the 50th year of its statehood with special activities including a Hawaiian Lei Ceremony, Polynesian dancing, luau ceremonies and much more!
• The CDBF will also be featuring the second annual commemorative poster design contest with cash awards for the top three finalists.
• For more festival information and New Year recipes, go to www.cdbf.org
FOOD and Health & Wealth: Foods have special significance and it is advised to eat dishes with auspicious sounding names in Chinese.
The Box of Harmony
The box of candies traditionally offered at New Years is round or octagonal, the form resembling togetherness, and contains dazzling rows of fruit and candies to begin the New Year sweetly.
• Candies are given to friends and relatives during their visits.
• Each candied fruit is symbolic—though highly sugared, so eat in moderation!
• Let’s go over some of the symbolism: I have selected fruits that symbolize wealth and prosperity
o Pineapple of wealth
o Kumquat - gold, hence fortune, wealth
o Lotus seeds, crystallized - a full wallet, many (male) offspring
o Candied melon symbolizing good health and growth., having a large number of children
o Coconut: promoting togetherness and friendship
o Water chestnut) - unity
The Box of Health and Harmony: Can’t get away from being a registered dietitian and making healthy recommendations.
• Modernized and updated fruit offerings to also reflect healthy choices.
• These are representative of a food group to encourage: Fruit Food group
• Nutrient-rich. That is, they provide much more nutritional value in terms of vitamins, minerals and other healthful components, for the low amount of calories they contain.
o Tangerines are very popular as, among other things, they symbolize abundant happiness.
• Excellent source of fiber and vitamin C
o Walnuts- happiness of the entire family
• Source of omega-3-fatty acid for heart health
o Grapes and raisins - wealth, abundance, fertility, many descendants, family harmony
• Use dried fruit in winter at 25-30 cents per serving to help meet your recommended 4 servings of fruit/day economically
o Golden raisins
• With anti-oxidants beta-carotene and lycopene
o Mangos
• Golden- wealth
o Apple - wisdom, peace
• Excellent source of soluble fiber and a kid favorite
o Peach, pair of - wealth, abundance, long healthy life, great fortune for many generations
• Research on phytochemicals to reduce risk of cancer
New Year's Eve and New Year's Day are celebrated as a family affair, a time of reunion and thanksgiving.
• Events that take place during this time sets the tone for the rest of the year.
• Take this opportunity to celebrate health, and happiness with your family, and focus on getting your four servings of fruit/day—even in the winter
• For more information, go to www.cdfb.org
Facts & Fallacies-Foods you have scolded for eating
As seen on WB 2
Foods that you have been scolded for eating- the reality
As a registered dietitian I am continually challenged to help people separate common myths about common foods.
Food myths are created from outdated science, old wives' tales, and misconceptions that have been around long enough that they take on the aura of truth.
They stick around because they are so familiar. But every now and then, you need to take another look at information you believe is true and change with the times.
You know it's easier to feel good about eating "good-for-you food" when you consume Brussels spouts or made-from-scratch whole wheat bread.
But have you ever been scolded for consuming foods that are more convenient, can help you watch your weight or provide a guilty pleasure?
Many of these foods deserve a second chance. And new research shows added value and additional health benefits of the foods.
So let's take a look and separate fact from myth.
Milk: We are at a nutrition crossroads here, where we need to take a look at what foods have, rather than what they do not have.
All milk, whether it is conventional or organic is the same. And both are the same in that neither contains hormones or antibiotics.
And milk is so much more than an excellent source of calcium. Its nutrient-rich foods, containing nine essential nutrients needed for health and growth, and providing a wealth of nutrients for the calories.
Research shows that milk consumption can help you feel more satisfied, help achieve positive weight control, and control high blood pressure.
Dried fruit: We have been told to avoid raisins, because they are so sticky, can cause cavities
New research reveals raisins may benefit oral health because the fruit possesses several antimicrobial phytochemicals that suppress growth of some oral bacteria associated with dental cavities and gum disease.
Oleanolic acid was one such compound showing positive response to reducing pathogenic activity. Prior, non-related studies reveal oleanolic acid also has anti-inflammatory and anti-tumor properties
In addition, just 1/4 cup of California raisins count as a fruit serving, helping you meet the recommended 4 servings of fruit per day.
Eggs: Recommendations have changed. The American Heart Association allows up to seven eggs a week, one for each day.
There is 30 years of evidence which shows that eating eggs daily does not have a significant impact on blood cholesterol of healthy adults.
New research shows that eating foods rich in choline (koh-leen) and betaine (bee-tuh-een) such as eggs may help reduce the risk of inflammation associated with chronic diseases such as cardiovascular disease, bone loss, dementia and Alzheimer’s disease.
Eggs are a nutrient dense food. They are an inexpensive source of complete protein and contain a variety of nutrients including healthy doses of vitamins A, B12, D, K, and riboflavin.
Sugar substitutes: With overweight and obesity now considered a national “epidemic” many people are working to reduce their calories.
Sugar substitutes are a great tool to get the sweetness we all love, without the additional calories.
All the sweeteners on the market, like aspartame, have been carefully tested for decades, and all are safe.
Especially as we head into the calorie-heavy holiday season, the sugar substitutes can help you watch your weight, while enjoying your food.
Processed foods such as spaghetti sauce: Have you been told that it is better to raw than processed foods? In actuality, many processed foods are higher in nutrient content.
Processing tomatoes makes the vitamin A content more absorbable.
And for men, it increases the amount of the anti-oxidant, lycopene which research has shown to decrease risk of prostate cancer.
Just 1/2 cup of spaghetti sauce counts as one vegetable serving, helping you meet the recommended five servings of veggies per day.
Water: Think green here as well as safety. (If enough time)
For a long time we have been using bottled water, and contributing to the mountain of waste.
Tap water is perfectly safe.
In addition the water in our area has fluorine, and essential nutrition to help keep our kids teeth formation healthy.
Advice is easy to come by these days, especially when it comes to nutrition, but don't fall for “old wives tales.” Take the opportunity to enjoy the benefits of these foods.
Foods that you have been scolded for eating- the reality
As a registered dietitian I am continually challenged to help people separate common myths about common foods.
Food myths are created from outdated science, old wives' tales, and misconceptions that have been around long enough that they take on the aura of truth.
They stick around because they are so familiar. But every now and then, you need to take another look at information you believe is true and change with the times.
You know it's easier to feel good about eating "good-for-you food" when you consume Brussels spouts or made-from-scratch whole wheat bread.
But have you ever been scolded for consuming foods that are more convenient, can help you watch your weight or provide a guilty pleasure?
Many of these foods deserve a second chance. And new research shows added value and additional health benefits of the foods.
So let's take a look and separate fact from myth.
Milk: We are at a nutrition crossroads here, where we need to take a look at what foods have, rather than what they do not have.
All milk, whether it is conventional or organic is the same. And both are the same in that neither contains hormones or antibiotics.
And milk is so much more than an excellent source of calcium. Its nutrient-rich foods, containing nine essential nutrients needed for health and growth, and providing a wealth of nutrients for the calories.
Research shows that milk consumption can help you feel more satisfied, help achieve positive weight control, and control high blood pressure.
Dried fruit: We have been told to avoid raisins, because they are so sticky, can cause cavities
New research reveals raisins may benefit oral health because the fruit possesses several antimicrobial phytochemicals that suppress growth of some oral bacteria associated with dental cavities and gum disease.
Oleanolic acid was one such compound showing positive response to reducing pathogenic activity. Prior, non-related studies reveal oleanolic acid also has anti-inflammatory and anti-tumor properties
In addition, just 1/4 cup of California raisins count as a fruit serving, helping you meet the recommended 4 servings of fruit per day.
Eggs: Recommendations have changed. The American Heart Association allows up to seven eggs a week, one for each day.
There is 30 years of evidence which shows that eating eggs daily does not have a significant impact on blood cholesterol of healthy adults.
New research shows that eating foods rich in choline (koh-leen) and betaine (bee-tuh-een) such as eggs may help reduce the risk of inflammation associated with chronic diseases such as cardiovascular disease, bone loss, dementia and Alzheimer’s disease.
Eggs are a nutrient dense food. They are an inexpensive source of complete protein and contain a variety of nutrients including healthy doses of vitamins A, B12, D, K, and riboflavin.
Sugar substitutes: With overweight and obesity now considered a national “epidemic” many people are working to reduce their calories.
Sugar substitutes are a great tool to get the sweetness we all love, without the additional calories.
All the sweeteners on the market, like aspartame, have been carefully tested for decades, and all are safe.
Especially as we head into the calorie-heavy holiday season, the sugar substitutes can help you watch your weight, while enjoying your food.
Processed foods such as spaghetti sauce: Have you been told that it is better to raw than processed foods? In actuality, many processed foods are higher in nutrient content.
Processing tomatoes makes the vitamin A content more absorbable.
And for men, it increases the amount of the anti-oxidant, lycopene which research has shown to decrease risk of prostate cancer.
Just 1/2 cup of spaghetti sauce counts as one vegetable serving, helping you meet the recommended five servings of veggies per day.
Water: Think green here as well as safety. (If enough time)
For a long time we have been using bottled water, and contributing to the mountain of waste.
Tap water is perfectly safe.
In addition the water in our area has fluorine, and essential nutrition to help keep our kids teeth formation healthy.
Advice is easy to come by these days, especially when it comes to nutrition, but don't fall for “old wives tales.” Take the opportunity to enjoy the benefits of these foods.
From Ballot Box to Recipe Box
AS seen on KUSA-TV 9
I did a little research and discovered some favorite recipes of the presidential and Vice-presidential candidates.
A New Hampshire newspaper did a series of articles in late 2007 to find out where candidates stood on the issues, and also in the kitchen.
They printed recipes such as Tancredo’s spaghetti sauce and Clinton’s oatmeal chocolate chip cookies.
Now if you are Obama supporters here is Obama's Family Recipe Chili
Obama has been using this chili recipe since college and says he would bring it to any potluck party. He says he "can't reveal all the secrets, but if you make it right, it's just got the right amount of bite, the right amount of oomph in it, and it will clear your sinuses." The chili powder provides the “oomph”
All hot chilies contain phytochemicals known collectively as capsaicinoids.
They are being studied to alleviate chronic pain, and interestingly enough, there is research to show hot chilies may have an anti-ulcer protective effect on the stomach.
For the Democratic vice-presidential candidate, one of his favorite dishes is Joe Biden's Pot Pie,
He notes that it is a tradition in his family that on your birthday, you could pick whatever you want to have for dinner. Pot pie is the hottest item.
Jill Biden usually personalizes the pie crust with a name or "Happy Birthday."
As for McCain supporters: He says he is a grill-master with McCain's Baby Back Ribs
McCain says barbecuing for guests is one of the few ways he relaxes, especially during the grueling campaign.
His carefully honed recipe on the gas grill: baby back ribs, using a dry rub that's a third garlic powder, a third salt and a third pepper.
The trick to not letting the ribs dry out? Keep putting lemon juice on them.
For Sarah Palin fans it has been more of a challenge to find moose for her often cited favorite dish of Moose Stew.
I had to search through many online and journal publications to find a Moose Stew recipe.
I'm finding it hard to buy moose-illegal to sell in U. S. So if you want authentic moose stew you will have to find a wild game hunter who is willing to share.
You can also use elk which is legal to buy, and which I have been told tastes like moose.
The easiest thing to do is to use beef, which I have done in this recipe.
And like Biden’s recipe, both contain lots of vegetables like carrots, celery, onion and green beans. As a registered dietitian have to vote for that.
Lastly, I would serve my red, white and blue jello salad to round out the menu.
For recipes go to 9news.com for links for the recipes featured.
For the Pulled Pork with Raisin Cornbread, link to www.loveyourraisins.com
For the four presidential and vice-presidential candidate recipes link to www.maryleechin.com
Pulled Pork with Raisin Corn Bread
INGREDIENTS
Pulled Pork
• 1 boneless Boston butt or shoulder blade roast, about 4 pounds
• 1 tablespoon cumin seed
• 2 teaspoons crushed red pepper flakes
• 1 teaspoon coriander
• 1 tablespoon cracked black pepper
• Salt, to taste
• 3 cups California raisins
• 1 cup red wine vinegar
• 3 cups red wine
• 1/4 cup brown sugar
• 2 white onions, cut in matchstick-size pieces (julienne)
Raisin Corn Bread
• 1-1/4 cups stone ground cornmeal
• 3/4 cup all purpose flour
• 1 tablespoon sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cardamom
• 1 cup California raisins
• 2 large eggs
• 2/3 cup milk
• 2/3 cup buttermilk
• 3 tablespoons warm, melted butter
PROCEDURE
Pulled Pork
Preheat oven to 350°F. Rub pork with spices, pepper and salt. In a roasting pan, brown meat on all sides over high heat.
Put raisins, vinegar, wine and brown sugar in a blender and blend until smooth. Use this mixture to deglaze pan used for browning meat. Add onions; cover and place in oven. Bake for 2 1/2 hours or until meat can be broken or shredded with a fork.
Moose Stew 2
- 2 1/2 lb moose meat, cut into 1-inch cubes
- 2 tb shortening
- 1/4 ts cracked black pepper
- 1/2 ts Paprika
- 1 bay leaf
- 1 ts salt
- 2 cn condensed beef broth (10-1/2 ounces each)
- 1 c dry red wine
- 1 lg onion; diced
- 3 carrots; sliced
- 6 whole white onions
- 12 sm new potatoes; peeled
- 2 tb butter
- 2 tb flour
Saute meat cubes in shortening until brown on all sides. Add pepper, paprika, bay leaf, salt, beef broth, red wine, onion, and carrots. Cover and simmer until meat is tender, about 2 hours. Add whole onions and potatoes; cover and simmer for an additional 15 minutes, or until the vegetables are barely tender. Mix butter and flour into a paste. Drop into simmering stew. Cook, stirring, until stew bubbles and thickens. Serve with rice or polenta
Obama Family Chili Recipe
1 large onion, chopped
1 green pepper, chopped
Several cloves of garlic, chopped
1 tablespoon olive oil
1 pound ground turkey or beef
¼ teaspoon ground cumin
¼ teaspoon ground oregano
¼ teaspoon ground turmeric
¼ teaspoon ground basil
1 tablespoon chili powder
3 tablespoons red wine vinegar
Several tomatoes, depending on size, chopped
1 can red kidney beans
Saute onions, green pepper and garlic in olive oil until soft.
Add ground meat and brown.
Combine spices together into a mixture, then add to ground meat.
Add red wine vinegar.
Add tomatoes and let simmer, until tomatoes cook down.
Add kidney beans and cook for a few more minutes.
Serve over white or brown rice. Garnish with grated cheddar cheese, onions and sour cream.
McCain's Ribs
Dry Rub:
1/3 part Garlic Powder
1/3 part Salt
1/3 part Pepper
3 lemons
Turn the grill down to low temperature.
Mix together garlic powder, salt and pepper. Then cover both sides of the ribs with that.
Grill ribs, bone side down, for 90 percent of the time. It will take about an hour to an hour and a half. Squeeze the lemon on it frequently, because that makes it taste a lot better.
Senator Biden's Favorite Homemade Pot Pie
Pie crust (Jill Biden prefers to make the Betty Crocker homemade recipe)
Whole chicken
Celery, chopped
Onion, chopped
Poultry spices
Salt
Pepper
Potatoes, peeled and chopped
Carrots
Green beans
Flour
Cornstarch
Bake homemade crust.
Boil chicken with celery, onion, poultry spices, salt and pepper. Then add potatoes, carrots and green beans, and let cook thoroughly.
After crust is done, take everything out of water and use water to make gravy. Thicken it with flour and cornstarch.
Pick chicken from bones, and put chicken, green beans, celery, onion and potatoes into the pie shell, add gravy, put the top crust on, crimp crust and bake pie shell at 375 degrees for 35 minutes.
NOTE: Jill Biden usually personalizes the pie crust with a name or "Happy Birthday."
I did a little research and discovered some favorite recipes of the presidential and Vice-presidential candidates.
A New Hampshire newspaper did a series of articles in late 2007 to find out where candidates stood on the issues, and also in the kitchen.
They printed recipes such as Tancredo’s spaghetti sauce and Clinton’s oatmeal chocolate chip cookies.
Now if you are Obama supporters here is Obama's Family Recipe Chili
Obama has been using this chili recipe since college and says he would bring it to any potluck party. He says he "can't reveal all the secrets, but if you make it right, it's just got the right amount of bite, the right amount of oomph in it, and it will clear your sinuses." The chili powder provides the “oomph”
All hot chilies contain phytochemicals known collectively as capsaicinoids.
They are being studied to alleviate chronic pain, and interestingly enough, there is research to show hot chilies may have an anti-ulcer protective effect on the stomach.
For the Democratic vice-presidential candidate, one of his favorite dishes is Joe Biden's Pot Pie,
He notes that it is a tradition in his family that on your birthday, you could pick whatever you want to have for dinner. Pot pie is the hottest item.
Jill Biden usually personalizes the pie crust with a name or "Happy Birthday."
As for McCain supporters: He says he is a grill-master with McCain's Baby Back Ribs
McCain says barbecuing for guests is one of the few ways he relaxes, especially during the grueling campaign.
His carefully honed recipe on the gas grill: baby back ribs, using a dry rub that's a third garlic powder, a third salt and a third pepper.
The trick to not letting the ribs dry out? Keep putting lemon juice on them.
For Sarah Palin fans it has been more of a challenge to find moose for her often cited favorite dish of Moose Stew.
I had to search through many online and journal publications to find a Moose Stew recipe.
I'm finding it hard to buy moose-illegal to sell in U. S. So if you want authentic moose stew you will have to find a wild game hunter who is willing to share.
You can also use elk which is legal to buy, and which I have been told tastes like moose.
The easiest thing to do is to use beef, which I have done in this recipe.
And like Biden’s recipe, both contain lots of vegetables like carrots, celery, onion and green beans. As a registered dietitian have to vote for that.
Lastly, I would serve my red, white and blue jello salad to round out the menu.
For recipes go to 9news.com for links for the recipes featured.
For the Pulled Pork with Raisin Cornbread, link to www.loveyourraisins.com
For the four presidential and vice-presidential candidate recipes link to www.maryleechin.com
Pulled Pork with Raisin Corn Bread
INGREDIENTS
Pulled Pork
• 1 boneless Boston butt or shoulder blade roast, about 4 pounds
• 1 tablespoon cumin seed
• 2 teaspoons crushed red pepper flakes
• 1 teaspoon coriander
• 1 tablespoon cracked black pepper
• Salt, to taste
• 3 cups California raisins
• 1 cup red wine vinegar
• 3 cups red wine
• 1/4 cup brown sugar
• 2 white onions, cut in matchstick-size pieces (julienne)
Raisin Corn Bread
• 1-1/4 cups stone ground cornmeal
• 3/4 cup all purpose flour
• 1 tablespoon sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cardamom
• 1 cup California raisins
• 2 large eggs
• 2/3 cup milk
• 2/3 cup buttermilk
• 3 tablespoons warm, melted butter
PROCEDURE
Pulled Pork
Preheat oven to 350°F. Rub pork with spices, pepper and salt. In a roasting pan, brown meat on all sides over high heat.
Put raisins, vinegar, wine and brown sugar in a blender and blend until smooth. Use this mixture to deglaze pan used for browning meat. Add onions; cover and place in oven. Bake for 2 1/2 hours or until meat can be broken or shredded with a fork.
Moose Stew 2
- 2 1/2 lb moose meat, cut into 1-inch cubes
- 2 tb shortening
- 1/4 ts cracked black pepper
- 1/2 ts Paprika
- 1 bay leaf
- 1 ts salt
- 2 cn condensed beef broth (10-1/2 ounces each)
- 1 c dry red wine
- 1 lg onion; diced
- 3 carrots; sliced
- 6 whole white onions
- 12 sm new potatoes; peeled
- 2 tb butter
- 2 tb flour
Saute meat cubes in shortening until brown on all sides. Add pepper, paprika, bay leaf, salt, beef broth, red wine, onion, and carrots. Cover and simmer until meat is tender, about 2 hours. Add whole onions and potatoes; cover and simmer for an additional 15 minutes, or until the vegetables are barely tender. Mix butter and flour into a paste. Drop into simmering stew. Cook, stirring, until stew bubbles and thickens. Serve with rice or polenta
Obama Family Chili Recipe
1 large onion, chopped
1 green pepper, chopped
Several cloves of garlic, chopped
1 tablespoon olive oil
1 pound ground turkey or beef
¼ teaspoon ground cumin
¼ teaspoon ground oregano
¼ teaspoon ground turmeric
¼ teaspoon ground basil
1 tablespoon chili powder
3 tablespoons red wine vinegar
Several tomatoes, depending on size, chopped
1 can red kidney beans
Saute onions, green pepper and garlic in olive oil until soft.
Add ground meat and brown.
Combine spices together into a mixture, then add to ground meat.
Add red wine vinegar.
Add tomatoes and let simmer, until tomatoes cook down.
Add kidney beans and cook for a few more minutes.
Serve over white or brown rice. Garnish with grated cheddar cheese, onions and sour cream.
McCain's Ribs
Dry Rub:
1/3 part Garlic Powder
1/3 part Salt
1/3 part Pepper
3 lemons
Turn the grill down to low temperature.
Mix together garlic powder, salt and pepper. Then cover both sides of the ribs with that.
Grill ribs, bone side down, for 90 percent of the time. It will take about an hour to an hour and a half. Squeeze the lemon on it frequently, because that makes it taste a lot better.
Senator Biden's Favorite Homemade Pot Pie
Pie crust (Jill Biden prefers to make the Betty Crocker homemade recipe)
Whole chicken
Celery, chopped
Onion, chopped
Poultry spices
Salt
Pepper
Potatoes, peeled and chopped
Carrots
Green beans
Flour
Cornstarch
Bake homemade crust.
Boil chicken with celery, onion, poultry spices, salt and pepper. Then add potatoes, carrots and green beans, and let cook thoroughly.
After crust is done, take everything out of water and use water to make gravy. Thicken it with flour and cornstarch.
Pick chicken from bones, and put chicken, green beans, celery, onion and potatoes into the pie shell, add gravy, put the top crust on, crimp crust and bake pie shell at 375 degrees for 35 minutes.
NOTE: Jill Biden usually personalizes the pie crust with a name or "Happy Birthday."
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